All right,
So as we get started for this one today,
We're going to do more of an energizing one.
So we're not going to have a specific intention,
We're going to use affirmations at the end.
So if there's an intention that you do want to use,
You can always bring your own intention forward.
And we are going to be doing bumblebee breath.
So if you haven't done it before,
You're just going to take your thumbs to your ear flaps and rest your fingertips on the top of your head.
And we'll do five rounds,
We'll you'll take a breath in,
You'll close off the ear flaps and then we'll hum on the exhale out.
So when we get there,
I'll cue you but just in case you've never done bumblebee breath that's coming today.
So go ahead and lie down and get comfortable.
And before you get too comfortable,
We're going to take the opposite stretch.
So take an inhale and place your arms above your head.
And then inhale,
Stretch fingers and toes away from each other,
Stretch,
Stretch,
Stretch,
Stretch,
Stretch.
And exhale,
Release.
We're going to do that two more times.
Inhale,
Stretch fingers and toes away from each other,
Stretch,
Stretch,
Stretch,
Stretch.
And exhale,
Release.
Last time,
Inhale,
Stretch fingers and toes away from each other as far as they can go,
Stretch,
Stretch,
Stretch,
Stretch.
And exhale,
Release.
And place your arms by your sides.
And completely let go.
Take one last breath in and release all tension held in the belly with the outgoing breath.
Start to feel a blanket of heaviness washing over the face and the arms and the weight of the spine,
The legs,
And the whole body.
And then close your eyes and quiet your mind and be still.
Let go of all thoughts,
Worry,
And tension,
Relax,
Trust,
And let go.
Now breathe in fully and exhale with a deep sigh.
And again,
Take a deep breath in and exhale,
Sigh it out with a deep sigh.
And let go even more.
Feel a deep sense of peace and contentment in your heart.
And bring your body into awareness.
Recognize that your body has been a trusted vehicle,
Creating accomplishments and contributions to the best of its ability.
Now it's time for your body to rest.
And I'll guide you in the next phase into deeper and subtler levels of relaxation through the bumblebee sound and breath.
So use your thumbs to gently close your ears just tight enough so you can still hear me.
And then rest the remaining fingers on either side of the forehead or the crown of the head.
In a moment,
We'll take a deep breath in with closed lips and we'll begin to hum the sound of the bumblebee on the exhale.
If you'd like,
You can change the pitch of the buzzing sound to maximize the vibratory sensation felt in your skull.
Go ahead and place your fingers where they need to be.
Now take a breath in,
Close off the ear flaps,
And hum.
Now take a breath in,
Close off the ear flaps,
And hum.
And now stop,
And bring your arms by your sides,
And you can cover your arms and cover your eyes if you're using an eye pillow,
And be still.
Bring your total undivided attention to your whole body.
Notice how your attention feeds your energy,
And bring your attention to the brow center,
And empty your mind into the flood of energy.
Let it melt and merge into the experience of the energy body expanding beyond all boundaries.
Drop into a complete silence and deep stillness,
And feel yourself descending down into the stillness beneath the mind,
And just let go.
Let go even more.
Release any struggle to make anything happen.
And as we enter this next phase of yoga nidra,
Try to 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're able.
Resolve to remain awake,
Staying in touch with the sound of my voice.
Allow any disturbances,
External or internal,
To draw you more deeply within.
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,
And do absolutely nothing from now on.
Simply relax,
And drop into the deepest state of tranquility,
Stillness,
And peace in the third eye.
Now bring your attention to the flow of breath,
Specifically the breath as it naturally moves through both nostrils.
See the breath as two separate streams rising and falling,
No effort to change or control the breath,
Simply watching the natural flow.
Now bring your attention to the breath moving through the right nostril,
Inhaling and exhaling through the right,
Sensing the warmth of the breath as it passes through the right nostril,
And continue for the next few breaths.
Now bring your attention to the breath moving through the left nostril,
Inhaling and exhaling through the left,
Sensing the coolness of the breath in the left nostril,
And continue for the next few breaths.
Now begin to visualize breathing through alternate nostrils.
On your next inhale,
Breathe in through the right,
And exhale through the left.
Inhale through the left,
And exhale through the right.
No effort or doing on your part.
Simply continue alternating the breath through each nostril,
Inhaling one,
Exhaling the opposite,
And continue on your own,
Sensing the subtle coolness of the left nostril and the warmth of the right as you continue to breathe.
Now bring your attention to the third eye as you continue to breathe.
On your next inhale,
Breathe in through the right nostril and hold the breath as you bring your attention to the third eye,
And exhale through the left,
Emptying the lungs completely.
On your next inhale,
Breathe in through the left nostril and hold the breath as you bring your attention to the third eye,
And exhale through the right,
Emptying the lungs completely,
And continue breathing in this way,
Holding the breath without struggle or strain,
And letting the inner wisdom of the body initiate the next breath.
Inhale,
Hold at the third eye,
Exhale.
Inhale,
Hold at the third eye,
Exhale.
Now breathe normally,
And simply witnessing the breath flowing equally through both nostrils,
The breath breathing itself,
Yin and yang,
Restored to harmony and balance,
Right and left brain becoming one synchronized,
Unified whole,
Merging into oneness,
Still,
Empty,
And open.
Now allow attention to naturally rest at the third eye,
Magnetically drawing attention and energy upward and inward,
And drop into that silent space where all doing stops,
And let go.
Let go even more.
Follow my guidance as we move our attention through different parts of the body.
As I guide you from point to point,
Remain in non-doing,
Silent awareness.
Bring your undivided attention to the brow center,
Pit of the throat,
Right shoulder,
Elbow,
Wrist,
Thumb,
Index finger,
Middle finger,
Ring finger,
And middle finger,
Wrist,
Elbow,
Shoulder,
Pit of the throat,
Left shoulder,
Elbow,
Wrist,
Thumb,
Index finger,
Middle finger,
Ring finger,
Middle finger,
Wrist,
Elbow,
Shoulder,
Pit of the throat,
Middle of the chest,
Right side of the chest,
Left side of the chest,
Middle of the chest,
Left side of the chest,
Middle of the chest,
Navel point,
Middle of the pubic bone,
Right hip,
Knee,
Ankle,
Big toe,
Second toe,
Third,
Fourth,
And fifth toe,
Ankle,
Knee,
Middle of the pubic bone,
Left hip,
Knee,
Ankle,
Left big toe,
Second toe,
Third,
Fourth,
And fifth toe,
Ankle,
Knee,
Middle of the pubic bone,
Navel point,
Middle of the chest,
Pit of the throat,
And back to the brow center.
Gather your attention at the brow center.
Observe the vast stillness and silence.
Resting in this vastness,
Allow whatever comes into your field of awareness to be present without comment or judgment.
Witness it as it floats by like clouds in the sky.
Let your attention shift and focus your inward gaze on the third eye.
You've entered the sacred space of Shiva consciousness where unmanifest potentiality has become manifest actuality.
Establish yourself in this part of your being.
Settle into the silent source of your being.
Let go in the experience so totally that you become the experience.
Bring your attention to the penile gland and activate the elixir of immortality.
Amrita.
Feel as it floods your entire nervous system bathing every cell in the luminous healing light of divine presence.
Allow yourself to respond spontaneously and effortlessly to what I say.
I allow that which is coming to come.
I allow that which is going to go.
I am at peace with myself as I am and the world as it is.
I remain completely relaxed and receptive regardless of the outcome or end result.
I experience infinite potential unfolding from within me.
At this time,
Feel the presence of any guides,
Mentors,
Teachers or family members you feel connected to.
You may sense this as a universal force or energy surrounding you and guiding you.
Know that this presence surrounds you always.
You can draw on it at any time.
If there's any guidance to be received at this time,
Either as a felt sense,
A word,
Or an image,
Allow yourself to receive it now.
Then simply rest back in the grace and protection of the presence.
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.
If you're ready,
You can gradually start to move or if you'd like to stay here a bit longer,
Feel free to do so.
But as you're ready,
Bend your knees and pull them close towards your chest.
Gently rocking here from side to side.
And then gently taking your time,
Turn on to your right side and let your arm rest here under the head for just a moment.
If there was anything you received from a guide,
A mentor,
A teacher,
Pull that back into your awareness now.
And if you're ready,
You can gradually start to move and begin to sit up with your eyes still closed.
And if it's comfortable,
Place one hand on your heart and one on your belly and gently bow your chin to your chest.
And just feel the breath here.
Maybe sensing the emptiness of the mind,
The gentle heartbeat in your chest and the softness of the breath.
Know that you can enter here again and again.
Take a deep breath in and exhale,
Sigh it out.
I thank you so much for joining me today.
Have a beautiful rest of your week.
The light,
The student,
The teacher in me honors.
The light,
The student,
The teacher in each of you.
Namaste.
