Yoga Nidrā For The Eternal Witness

Welcome to your practice of yoga nidra.

Lying down in corpse pose,

Shavasana.

Support the body in any way that you need so you can feel held.

And allow the toes to fall open.

And then you can take your feet hip width or mat width,

Maybe pick up the tailbone and move it away from your face.

Allow the arms to widen,

Palms up,

Maybe adjust the shoulder blades under the body with a slight tuck of chin.

Exhale all your air and feel the bones drop.

Now inhale,

Collect the breath from toes rising up spine,

Belly fills,

Fingers to crown.

And when you exhale,

Purse the lips and do a straw breath as you exhale back down.

Allow thought and tension to exit out of fingers and toes to the earth.

Continue.

And I'd like you to double the length of your exhale with the straw breath.

And I don't want you to force or strain the breath.

So just start to notice the rhythm,

The natural rhythm.

So if you inhale to a count of three or four,

Then exhale straw breath of a count of six to eight.

And again,

Find a duration that feels effortless.

And please adhere your awareness to the breath,

Letting it rise,

Collecting any expectation.

And when you exhale,

Letting go out of fingers and toes as if blowing away tension,

Resistance and holding and letting go into the earth.

About three more.

Do one more breath.

And at the bottom of the exhale,

Let go completely and release the control of the breath,

Please.

Release the clarity of your awareness as your breath softens.

Give yourself permission to be here now fully.

You're listening,

Open to receive this experience as it unfolds and letting go into the earth.

Seeing your body so supported by the floor underneath you.

The more you give your body to the floor,

The more relaxed you become.

Even as you soften into greater states of stillness,

Release all doing,

Nothing to do.

Just listening,

Even holding on to less and less of what you hear.

And awaken into feeling,

Feeling and being.

And as your breath continues to soften,

There will be natural moments of stillness in between the natural breath.

And as soon as you bring your attention to those momentary pauses,

You might find that your breath changes a little bit,

That's natural.

But rest your attention in the stillness.

You may find it at the top of the inhale,

A momentary pause.

You might find it at the bottom of the exhale,

Maybe a longer stillness.

And resting in those pauses,

Really become that stillness.

You're just witnessing the pauses in between the natural breath.

Release all effort and feeling that that stillness is you.

Realizing it and then becoming stillness.

And if any disturbance occurs,

Be it a thought,

A sensation,

Maybe a sound,

Change of mind,

Choose stillness and ease rather than reaction internally and externally.

Now receive my words energetically with every cell of your being.

As your awareness moves from part to part,

You release stored energy,

Conditioned patterns and holding.

Feel the right hand,

Thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger.

Right wrist,

Elbow,

Awareness so soft,

Right shoulder,

Rib cage,

Hip,

Knee,

Right knee,

Foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

Sole foot,

Top of foot,

Lower leg,

Thigh,

Right side waist,

Armpit,

Right knee,

Right arm,

Armpit,

Upper arm,

Forearm,

Palm of hand,

Back of hand,

And whole right side.

Left hand,

Thumb,

Index finger,

Middle finger,

Ring finger,

Release all doing,

Pinky,

Left arm,

Wrist,

Elbow,

Shoulder,

Rib cage,

Hip,

Left knee,

Right shoulder,

Right arm,

Left knee,

Ankle,

Foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Third toe,

Third toe,

Third toe,

Fourth toe,

Fifth toe,

Sole foot,

Top foot,

Lower leg,

Left thigh,

Side waist,

Right arm,

Armpit,

Upper arm,

Forearm,

Palm of hand,

Back of hand,

Whole left side,

Right side,

Head,

Pelvic floor,

Tailbone,

Lower back,

Shoulder blades,

Back of neck,

Right side,

Face of skull,

Whole spine,

Whole spine,

Back of head,

Top of head,

Right side,

Left side,

Forehead,

Temples,

Eyebrows,

Center,

Eyes,

Ears,

Right side,

Right side,

Right side,

Fingers,

Tip of the nose,

Nostrils,

Cheeks,

Breath so soft,

Upper lip,

Lower lip,

Lower lip,

Tip of tongue,

Jaw,

Hollow throat,

Clavicle bones,

Center of chest,

Right side,

Left side,

Upper abdomen,

Lower abdomen,

Whole torso,

Front and back.

Head and face,

Arms,

Legs,

Hands,

Feet,

Right side,

Left side,

Right side,

Left side,

Right side,

Fingers,

Toes,

Whole body,

Infinite awareness moving through the whole body,

An effortless breath moving through the whole body.

Good.

Bring your attention to your natural breath and just witness the top of the head.

Watch the natural inhale move from crown of head to toe tips,

Exhale toe tips to crown.

Just breath and awareness,

Inhale crown to toes,

Exhale toes to crown.

Good.

Good.

Good.

Good.

Breath and awareness,

Inhale from crown to toes,

Exhale toes to crown.

Now release the breath and bring your attention to the eyebrow center.

Allow all your awareness,

Imagination,

Creation to move to the eyebrow center.

And witnessing whatever arises unconditionally in the infinite space at the end of the day,

In the infinite space at the eyebrow center.

See yourself laying on the grass in a sunny afternoon and watching the clear blue sky,

Empty clear blue sky and witnessing clouds form,

Pass by and dissolve back into infinite blue sky.

And now see yourself sitting on a beach watching the surface of the ocean waves in the morning.

The waves form on the surface of the ocean and flatten.

In the morning dawn just watching the surface of the waves form and flatten,

Rise and fall.

And now you're watching the surface of the ocean waves form and flatten.

You're watching rainfall at night on the surface of a pond.

Notice how the rain droplets make ripples and then the water moves back into stillness.

And the rain drops on the surface of a pond at night as the droplet makes ripples and then the water,

The ripples move into stillness.

And in this stillness you have nothing to do or achieve.

You have entered the domain of grace.

Allow your entire self to respond spontaneously and effortlessly to these words.

I am linked to the self-healing cosmic power of prana and chi,

The vital life force restoring my health and well-being.

If there's an area of your body that needs healing,

Love and light,

Mentally,

Physically,

Emotionally,

Energetically or spiritually,

Send all your light and love to that area now.

Thank you.

The Lord of the Ganas,

The people,

Ganapati,

Bring you luck,

Success,

Prosperity in all of you.

Feel your body lying on the floor and without opening your eyes,

Allow your senses to slowly begin to externalize,

Just sensing the room around you,

Picking up on sounds around you.

And when you're ready,

Your breath will slowly begin to deepen.

There's no rush.

As your breath deepens,

You might start moving the body,

Whether it's a finger or toe,

A touch or a reach.

And when you're ready,

You'll make your way to the right in the fetal position.

As you come up to seated,

You'll begin to rub your hands together to practice palming.

So just bringing warmth,

Energy into your hands,

Feeling the nourishment of your touch as you breathe.

And then you'll cup your eyes with your hands,

Taking a full breath in and a full breath out,

Just receiving your touch and then taking the palms to the soles of the feet,

Grounding your energy.

Full breath in,

Full breath out.

Then right hand to the heart,

Left hand on top,

The right thumb crosses over the left in the evil mudra.

Exhale,

We'll chant the kamikaze.

Breathe in.

And then om gam ganapasaye namaha,

Join me.

Om gam ganapasaye namaha,

Om gam ganapasaye namaha.

Om gam ganapasaye namaha,

Om gam ganapasaye namaha.

Om gam ganapasaye namaha,

Om gam ganapasaye namaha.

And may you praise and celebrate the flow that guides you in these practices,

Teach us how to follow the flow,

Become attuned to it,

Right?

And follow it without resistance,

With little resistance.

The flow of your heart,

Your life,

Your spirit,

Your practice.

Your practice,

So we say,

Jayo Flo.

Jayo Flo.

Good.

And then hands in prayer,

Thumbs to the eyebrow center,

Downloading the teachings of these Eastern traditions as all the masters and the teachers that have walked the path before.

We get to receive their knowledge and reverence.

We say,

Namaste.

Thank you.