Transformative Nidra - Self Acceptance

Close your eyes and allow your attention to turn inward.

Bring your attention to the breath.

Feel the body beginning to relax with each progressive exhalation.

Let's take a deep breath in together and chant the sound of Aum.

Allow the vibrational impact of the sound to bring outwardly focused attention inward.

Bring your body into your awareness.

Recognize your body has been a trusted vehicle creating accomplishments and contributions to the best of its ability.

Now it is time for your body to rest deeply.

We will move our attention into the body to release trapped energy and move deeper into total relaxation.

Those with cardiac disease,

Hypertension or glaucoma should use caution.

If you cannot have undue pressure in the head for any reason,

It is important that you breathe normally as you tense the body.

Now as you inhale make fists and deliberately induce stiffness and tension throughout your shoulders,

Arms and fists.

Tighten even tighter.

Hold,

Hold,

Now let go completely.

Relax on your next exhalation.

Relax even more.

Let go.

Observe and feel the flood of energy in your arms.

This time as you inhale deliberately induce stiffness and tension in your hips,

Legs and feet.

Tighter,

Squeeze it as tight as you can.

Hold it,

Hold and let go.

Let go completely.

Relax.

Observe the flood of energy in your legs.

Now for the whole body.

This time tighten and tense the entire body as you inhale.

Arms,

Hands,

Shoulders,

Feet,

Legs,

Face,

Buttocks.

Tighten,

Tighten,

Squeeze a bit longer.

Now let go completely.

Relax.

On your next exhalation let go even more.

Observe and feel the energy extending to all the muscles,

Nerves and cells of your entire body.

Let your whole body melt into the flood of energy you feel in your body.

Let your body go limp like a rag doll.

Relax even more.

Release any holding.

Release any holding anywhere.

Feel a deep sense of stillness expanding everywhere.

Release any struggle to make anything happen.

Feel yourself descending down into the stillness beneath the mind.

As we enter this next phase of Yoga Nidra,

Remain as motionless as possible.

If you need to move or make an adjustment,

Do so mindfully and return to stillness as soon as you are able.

Resolve to remain awake,

Staying in touch with the sound of my voice.

Allow your entire body to respond to my words directly and non-mentally.

Allow any disturbances external or internal to draw you more deeply within.

In Yoga Nidra you enter the subconscious pranic field.

Let your mind merge and melt into the energy body and go beyond the boundaries of body and mind.

Now shift from thinking and doing to feeling and being.

Do absolutely nothing from now on.

Simply relax.

Drop into the deepest state of tranquility,

Stillness and peace in the third eye.

Now your consciousness is in direct communion with your energy body.

From that very relaxed,

Unified state,

Follow my guidance as we begin Soham breath.

Start breathing in through the nostrils and guide your breath and attention steadily from the third eye along the spine ending at the base of the spine.

As you exhale,

Guide your breath and attention upwards along the length of the spine to the third eye.

Continue with this breath.

Watch a beam of light traveling down your spine as you inhale and traveling upwards along the length of the spine to the third eye as you exhale.

Stay focused and let the energy follow your attention along the spine.

Now we will integrate this breath with the non-vocal sound of Soham.

With each inhalation,

Feel the sound of So as the breath flows from the third eye to the third eye.

With each exhalation,

Feel the sound of So as the breath flows from the third eye to the base of the spine.

With each exhalation,

Feel the sound of Ham flowing up the base of the spine to the third eye.

Remain totally absorbed in the subtle vibration of sound and energy moving along the spine.

Sound,

Breath,

Sensation and attention in complete synchronicity.

Experience it.

Be totally engaged in the sacred presence of that I am.

Be deeply engaged,

Totally absorbed,

And completely merge into oneness.

That I am.

That I am.

I am that.

Now breathe normally.

Bring your attention to rest in the third eye and bathe your whole body and being in the unified experience of soham,

Sound,

And breath.

Sense a deep stillness extending everywhere.

Feel your whole body lying still.

Feel safe and comfortable.

Give yourself the permission to enter the deepest level of relaxation right now.

Let go.

Let go completely.

Drop into that silent space where all doing stops.

Enter an effortless state of being.

As I name the body part,

Bring your total attention accompanied by a feeling of heaviness,

Sinking like a stone in water.

Both feet heavy like stones.

Calves and knees heavy.

Sinking deeper.

Thighs and hips very heavy like lead.

Abdomen,

Chest and back,

Gravity pulling you down deeper.

Shoulders,

Arms and palms very,

Very heavy.

Feel your entire head heavy like a stone.

Give your body completely and totally to the omnipresent field of gravity.

Now experience your whole body heavy like a rock.

Feel your whole body sinking deeper and deeper.

Totally let go into the pull of gravity.

Sinking,

Sinking heavy like a stone.

Sinking deeper into stillness and silent awareness.

Now shift your attention.

As I name the part of the body,

Let all the heaviness drain away.

Let your body be buoyant and light like a fluffy cloud.

Both feet limp and light,

Calves and knees empty and free.

Feel it.

Thighs and hips hollow,

Weightless,

Abdomen,

Chest and back,

Light and empty.

Shoulders,

Arms and palms floating,

The head hollow,

Empty.

Feel your whole body empty,

Light and hollow.

Experience the emptiness of your body and silence of your mind.

Enter the power and protection of your energy body.

Embrace its feathery lightness.

Feel completely safe and secure.

Feel yourself getting lighter and lighter until you begin to float in the air.

Give yourself permission and freedom to float out of your physical body.

Release your energy body from your physical body.

Experience the freedom of this new dimension.

Release and freed from identification with your body and mind.

Memory of all inhibitions and boundaries of your body and mind,

Past and future.

Observe your body completely at peace,

Resting in stillness.

You are the spirit separate from the physical body.

Enjoy the spirit freed from all limitations.

The innate healing wisdom of the body liberated and functioning optimally.

Now settle back into the physical body as you remain deeply established in your connection with spirit in faith and trust.

Bring your attention to the center between your eyebrows and drop into the deepest level of relaxation.

Here there remains nothing to do or achieve.

You have entered the domain of grace.

In this domain of integration you are witness of all that is happening but doing nothing to make it happen.

All that can never be done by your doing can happen only in the non-doing presence of your being.

Feel completely safe and comfortable as you hand yourself over to the power and protection of the presence.

Feel it.

Experience it.

Be it.

And overall fear,

Apprehension and anxiety about all that you want to change,

Control and manage.

Let go of all doing.

Replace it with trust and faith in the higher power.

Let your mind merge and melt into the presence and enter the sanctuary of silence.

Being empty and free from all doing.

Feel yourself as time transcendent presence right now.

Here your intention and your affirmations are actualized and fulfilled with effortless ease.

Now bring the following intention into your awareness.

I accept myself the way I am and the world the way it is.

I accept myself the way I am and the world the way it is.

I accept myself the way I am and the world the way it is.

Allow this intention to go to the deepest levels of recognition with no hesitation.

Know that your higher self recognizes,

Honors and accepts your intention.

Have faith and trust that it has been heard and is being acted upon by a higher power of the source within you.

There is no need for you to do anything about it.

Bring your attention back to the center between the eyebrows and feel all the energies of your body from all meridians activated,

Purified and balanced.

All channels are open and the life force is flowing freely healing the body and calming the mind.

Open your heart and feel content.

Just experience.

Establish yourself firmly in faith and trust to receive the grace,

Protection and guidance of the higher self within you.

The more often you go to your source,

The easier it will be to return there and longer you can stay there.

Feel the presence of your own spiritual guides surrounding you and blessing you.

Accept their blessing and grace.

Embody it and spread it wherever you go.

Now you have prepared the base from where you can carry out interactions with life and interpersonal relationships with the integrative power of love and the source within.

You are the emissary of light and love.

Spread it everywhere you go and to everyone you meet.

If you have an area that you feel needs healing,

Physical,

Mental or emotional,

Allow this light and love to flow into that area now.

Now,

Begin to become aware of the rising and falling of the breath.

Slowly,

Feel yourself beginning to rise to the surface of awareness.

Sense the body resting on the floor,

The quality of the air as it touches the skin.

Gradually,

You can move as if you are waking from a restful sleep.

Stretch your toes and your fingers.

Bend your knees and pull them closer to your chest.

Rock sideways gently.

Take your time.

Do not hurry.

Then just turn onto your right side and curl into a fetal position.

Feel the safety,

Comfort and protection of the womb of existence.

Bring your intention into your awareness again.

I accept myself the way I am and the world the way it is.

Change nothing.

Every time you find yourself in reaction,

You are empowered to replace it with your intention.

Now,

You can gradually move and begin to sit up with your eyes closed.

Continue to stay deep in this deep inner experience,

Regardless of what you consciously recognize that has or has not changed.

Know that something deep within you has shifted to connect you with your intention.

Become aware of your body and bring a deep sense of peace and contentment with you as you bring your attention back to the body.

Notice how relaxed the body is.

How soft the breath is.

How silent the mind is.

How quiet the heartbeat is.

Be still and be grateful.

Know that you can easily enter here again and again.

Now,

You may gradually open your eyes.