The practice of yoga nidra is a practice of deep yogic sleep that will guide you to the hypnagogic state,
A state of consciousness between wakefulness and sleeping.
You've probably experienced this before,
And it may feel like a rejuvenating nap,
Yet you're awake at the same time.
And during this meditation,
You'll be able to absorb and integrate what you need most in this moment,
And leave behind all the rest.
Let go of what no longer serves you.
Now let's resolve to welcome relaxation,
Doing nothing but breathing and being from now on.
And we begin with a cleansing yogic breath,
So breathing in deeply to fill your lungs from the bottom of a balloon all the way to the top.
And notice this expanse as you breathe in.
And as you breathe out a little slower,
A little deeper,
Empty your lungs from the top to the bottom.
Good.
And now allowing your breath to be steady and slow.
Let it go,
Let it flow,
Naturally and effortlessly.
There's no need to change the breath.
It's as perfect just as it is.
And each and every breath is an opportunity to let go,
Breathe,
And be.
And with each and every breath out,
Releasing any and all tension held in the body,
Letting go of any anticipations in the mind.
That's right.
Let it go,
Let it flow,
Like exhaust exiting your body and mind.
And with each and every breath in,
Breathing in health and healing to every muscle,
Every nerve,
Every cell in your being.
And seeing this radiant energy entering your body with each and every breath in.
Settling deeper into the silent source of resource in your being.
Now shifting deeper into yoga nidra.
This moment is the moment to create your zen kalpa,
Or restorative resolve.
Allow it to be short,
Positive,
And nourishing.
A simple statement.
A simple statement connecting your heart and mind naturally.
Allow it to arise within you.
And I welcome you to say it to yourself,
That resolve of yours,
Three more times.
This resolve is planting the seed in the fertile soil of your mind to generate transformative healing.
Will it take root,
Growing,
Expanding,
And blossoming in your body and mind?
And now something very interesting is going to happen.
This wonderful sensation of paradox.
As I name the body part,
Bring your attention with kind curiosity to notice the feeling of gently becoming heavier,
As heavy as you want.
Safely sinking like a smooth stone in a pleasant pond.
The head is heavy.
The limbs are heavy.
The torso is heavy.
Both feet and every toe heavy like stones.
So that the whole body is heavy now,
Sinking deeper into your cushion or bed.
And it wants to rest.
So heavy that it's sinking down even deeper into the bed.
It wants release and rejuvenation.
And now with kind curiosity,
Notice a feeling of gently becoming lighter and lighter.
So that the body and mind begin to float and drift.
Floating freely like a cloud in the sky,
As safe as it feels to do so.
Feeling lightness in all parts of the body.
Safely rising above like a dandelion floating in the wind.
So that the head is light and weightless.
The limbs are light and free.
The heart is light and radiant.
The legs and even the toes so light and so free.
So that the whole body is light,
Weightless,
And free.
You're rising higher and higher,
Away from the floor,
And free from any unhelpful thoughts or sensations.
That's right.
Simply drifting and floating with freedom.
Witnessing the body completely at peace,
Resting in stillness.
Your entire body and being freed from any hurt,
Fear,
Or discomfort.
Now welcome opposing sensations in the body and mind effortlessly and automatically.
So that you can feel both heaviness and lightness in the body at the same time.
Maybe one side of your body is heavy,
While the other is light.
Or maybe perhaps your entire body is both heavy and light at the same exact time.
Being liberated now.
Now allowing your entire being to respond spontaneously and effortlessly to what I say that is most helpful for you.
I have entered a serene state of synergy and balance.
There is abundance in every moment.
I accept myself fully and unconditionally.
I am a brilliant being.
I let the radiant light of my being melt the barriers in my body and mind.
I invite the innate wisdom of my body to heal itself at its own rate and at its own time.
Now feel these words that become your words wash over you and your entire being.
Thinking what is needed and letting go of what no longer serves you.
So that you know who you are and where you are going in your life.
With that sunculpa of yours that is always yours to be used today,
Tomorrow,
And into the next.
You will reawaken to the present moment.
To your room.
Taking your time transitioning to your alert and fully awake state.
