Healing And Restoration Yoga Nidra

Welcome to Yoga Nidra.

Yoga Nidra is a sleep-based meditation technique.

It's designed to guide you through the subtle levels of consciousness so that you may access the healing typically unavailable to you during wakefulness.

We will now begin our Yoga Nidra.

During this session,

It is important to remain as still as your body allows and to not fall asleep.

To prepare,

Ensure that you are in a dimly lit or dark environment and that you have a comfortable area where you can lay on your back undisturbed by loud noises or other distractions.

You may choose to close your eyes or cover them with an eye pillow.

If you are uncomfortable with closing your eyes,

They may remain open in a soft gaze.

It is recommended that you gently cover yourself with a blanket or shawl as your body temperature will drop during the Yoga Nidra.

Before we begin,

I will briefly describe two techniques that we will be using today in our Yoga Nidra.

The first technique is called the bumblebee breath.

This technique is not suitable to those with hearing aids.

If you have them,

You may hum when asked,

But do not cover your ears.

If you do not have hearing aids,

I will now briefly describe the technique we will be using.

Using the tips of your thumbs,

You will gently close your ears just tight enough so that you can still hear the sound of my voice.

The lips are closed,

Teeth lightly touching,

With the tongue towards the front of the roof of the mouth.

When asked to hum in a continuous flow,

You can maximize the vibratory impact in your skull by raising and lowering the pitch to create a felt sense of complete absorption.

The next technique we will be using is called the shi tali or straw breath.

When asked to perform this breath,

You will breathe in through your nose,

Filling your lungs completely and fully without straining,

And then begin exhaling through softly pursed lips as if you were blowing through a straw.

It is important to not strain or purse your lips tightly.

Simply allow them to remain softly open as you breathe out.

We will now begin the yoga nidra.

Close your eyes and quiet your mind.

Be still.

Let go of all thoughts,

Worry,

And tension.

Give yourself fully to a higher power.

Relax,

Trust,

And let go.

Breathe in fully,

And exhale with a deep sigh.

And again,

Breathe in fully,

And exhale with a deep sigh.

Letting go even more.

Feel a deep sense of peace and contentment in your heart.

Now allow yourself to receive this ancient prayer which captures the spirit and intention of this practice.

Asatoma sadh gamaya,

Tamasoma yurtir gamaya,

Mritiurma amritam gamaya.

Lead me from the unreal to the real,

From darkness to light,

And from the time-bound state of consciousness to the timeless state of being that I am.

Now 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 is time for your body to rest deeply.

During this time,

Resolve to yourself that you will participate wholeheartedly in this process and trust that whatever issues are in the way of your full expression will be released spontaneously and effortlessly.

Let go of any struggle or effort to make anything happen.

I will now guide you in the next phase to enter into deeper and subtler levels of relaxation through the bumblebee sound and breath.

Using your thumbs to gently close your ears,

Just tight enough so that you can still hear the sound of my voice.

Rest the remaining fingers on either side of the forehead.

In a moment,

We will take a deep breath in,

And with closed lips,

We will begin to hum the sound of the bumblebee.

Change the pitch of the buzzing sound to maximize the vibratory sensation felt in your skull.

Now with a deep breath in,

Follow me.

Oooooo they areIPv4 Now stop.

Bring your arms by your side and be still.

Bring your total undivided attention to your whole body.

Feel the stimulating impact of the vibrations extending throughout your whole body.

Notice how your attention feeds your energy.

Observe your energy field expand and grow,

Extending everywhere and filling every nerve and cell of your body.

Now bring your attention to the eyebrow 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 complete silence and deep stillness.

Feel yourself descending down into the stillness beneath the mind.

All excess tension and holding carried out with each exhaling breath.

Enter into the deepest state of letting go right now.

Maintaining the center stillness,

Gently cover yourself and if you wish,

Place the eye pillow over your eyes.

Adjust your body in a comfortable position,

But do not fall asleep.

Throughout this entire period,

Remain relaxed and motionless,

Alert and conscious.

Stay in touch with my guidance at all times.

Allow any disturbances,

Internal or external,

To draw you deeper within.

We will now begin the shi-tuli straw breath.

As you breathe in through your nose,

Fill your lungs fully and completely without straining.

Now begin exhaling through softly pursed lips as if you were blowing through a straw.

Let it be a prolonged,

Steady stream of breath,

Emptying your lungs completely.

As you inhale,

Fill your heart with joy.

Each time you exhale,

Empty your mind of all anticipation and your body of all tension.

Each time you inhale,

Drop into a deeper level of silent awareness and experience the balancing and relaxing impact of the parasympathetic nervous system.

Continue to breathe with constant attention and detached awareness.

Now return to your normal breathing and turn your attention inwards.

Experience the powerful impact of vibratory energetic pulsations in the form of sensations in your body.

Let your detached awareness embrace all experiences unconditionally.

Let your mind melt and merge into the flood of energy.

Now bring your total undivided attention to the eyebrow center and drop into the deepest level of silent stillness,

Peace,

And harmony.

Drop into that silent space where all doing stops.

Enter into an effortless state of being.

Now follow my guidance as we move our awareness through different parts of the body.

Let your attention rest on each body part as I name it without comment or judgment.

All ten toes,

Both ankles,

Both knees,

Pelvis,

Chest,

Shoulders,

Throat,

Chin,

Face,

Head,

Back of the head,

Shoulder blades,

Back,

Buttocks,

Calves,

Heels,

Soles of the feet.

Sense the whole body from the top of the head to the tips of the toes.

Complete awareness of the whole body.

Whole body.

Feel your entire body contained in vast,

Spacious awareness.

Now as I name each organ,

Feel the energy moving with attention,

Nourishing and vitalizing each organ.

Even if you don't know where the organs are,

Your body does.

Bring your attention to the heart,

Lungs,

Esophagus,

Stomach,

Pancreas,

Spleen,

Liver,

Gallbladder,

Adrenal glands,

Kidneys,

Intestines,

Reproductive organs,

And bladder.

Bring your attention to a constricted or dense part of the body.

Although you may not consciously recognize the cause of this feeling,

The innate intelligence of your body knows how to resolve it.

Breathe into this area.

Make space for it.

Give it room to move.

Loosen.

Disperse.

Dissolving.

Lightning.

The body releasing whatever it no longer needs.

Now sense the body's healing energy streaming towards this area,

As if it were attracting it like a magnet.

Watch this part of your body returning to wholeness,

Vitality,

As it is surrounded by this healing light.

With each inhalation,

Begin to sense the body as more energy than density,

Until the whole body is felt as a pulsing,

Tingling energy field.

Any emotions,

Thoughts,

And fears that may have contributed to the imbalance can now be released and resolved.

See and feel the whole body healed and whole.

Now feel as if you are a seed,

Planted in the soil.

It is dark,

Moist,

And cool.

You know you are here to experience the sun.

You can feel its warmth and energy penetrating through the soil,

Showing you which direction to go.

You send out a tiny shoot,

Breaking the surface of the ground above.

At the same time,

Sending roots downwards,

Deep into the earth for support and nourishment.

Feel yourself growing upwards toward the light of the sun,

Higher and higher,

Bursting forth into your full expression as a tree.

See the tree that you are.

You don't need to compare yourself with other trees,

For you are incomparably unique as you are.

You are you,

Standing fully now in yourself as you are.

Feel yourself expressing your full potential,

Alive,

Vibrant,

Full of life-giving energy.

The light that made you emanates from within you.

The more you embrace all that you are,

The more that light shines through you.

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

Here,

There remains nothing to do or achieve.

You have entered the domain of grace.

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

Hand over all fear,

Apprehension,

And anxiety about all that you wish to change,

Control and manage.

Let go of all doing.

Replace it with trust and faith in a higher power.

Now,

Allow your entire self to respond spontaneously and effortlessly to what I say.

I return to the innate wisdom of my body to heal itself.

I remain in restful awareness.

I let the radiant light of love melt and disperse the energy blocks in my body and mind,

And I replace them with total acceptance and forgiveness.

I am at peace with myself as I am and the world as it is.

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 the longer you can stay.

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

Accept their blessings and grace.

Embody it and spread it wherever you go.

Now you have prepared the base from which 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.

Carry it everywhere you go and to everyone you meet.

If you have an area that you feel needs healing,

Physically,

Mentally,

Or emotionally,

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 with your eyes closed as if you were waking from a restful sleep.

Bend your knees and pull them close to your chest,

Rocking sideways gently if this is available to you.

Take your time.

Do not hurry.

When you feel complete,

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

Feel the safety,

Comfort,

And protection of the womb of existence.

Now you may gradually move and begin to sit up with the eyes closed.

Continue to stay deep in this inner experience.

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

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

Become aware of your body and feel a deep sense of peace and contentment in your heart.

Notice how relaxed the body is,

How soft the breath,

How silent the mind,

And how quiet the heartbeat.

Be still and be grateful.

Know that you can easily enter here again and again.

Now you may gradually open your eyes.

Jai Bhagawan.

Victory to the spirit.