Voice Only- Connect To Your Higher Self

Move slowly to lie on your back and take some time to make yourself as comfortable as possible.

Stretch your legs out long and allow your heels to rest shoulders-width apart.

Invite your feet to drop out to the side,

Completely relaxed.

Arms rest out to your side,

Slightly away from your body.

Palms up if it's comfortable.

Use this time to adjust your clothes,

Your blanket,

And the support beneath you,

So you can practice yoga nidra without moving and without any physical discomfort.

Invite your eyes to close and keep them closed.

The practice of yoga nidra is the act of hearing and feeling.

We invite our outer vision to rest as we awaken our inner vision.

In yoga nidra,

You function on the level of awareness and the level of listening.

In your dreams,

You have no control.

But in yoga nidra,

You are the creator of the dream.

Say to yourself mentally,

I will not sleep.

Completely letting go of the expectation of finding sleep.

Instead,

Simply give yourself time to become calm and steady.

Take a deep breath in and feel calmness spreading throughout the body.

As you breathe out,

Say to yourself mentally,

It is okay to relax.

Become aware of sounds in the distance.

Become aware of the most distant sounds that you can hear.

Allow your sense of hearing to act like a radar,

Searching out distant sounds and following them for a few seconds.

Allow your attention to move from sound to sound without attempting to identify the source.

Gradually bring your awareness to sounds that are closer,

Observing the sounds just outside of the building and then the sounds inside of the room.

Now develop your awareness of your room.

Without opening your eyes,

Begin to imagine the walls surrounding you,

The ceiling protecting you,

And the floor supporting you.

Become aware of your body lying comfortably in perfect stillness.

Develop your awareness of all the physical meeting points between your body and your bed.

Become aware of the natural breath.

Become aware of the slow,

Deep,

Relaxed,

Natural breath.

Remember,

Do not concentrate.

This will interfere with the natural process.

Your only job now is to keep listening to my voice.

Allow my voice to guide you,

Knowing that you are completely at ease.

Now it is time to set your resolve,

Your intention.

A short,

Positive statement that is easy to remember.

What is your heart's desire?

Simple resolve.

Please mentally state your resolve three times,

Clearly,

With feeling and awareness.

Now take a journey together throughout the body.

Rotate your consciousness throughout the different parts of your body.

The awareness needs to move from point to point as quickly as possible.

Please mentally repeat the name of each part after me,

And simultaneously become aware of that part of your body without moving.

Today's practice begins with the right hand,

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Right thigh,

Knee,

Calf muscle,

Ankle,

Heel,

Sole,

Top of the foot,

Right big toe,

Second toe,

Third,

Fourth,

Fifth.

The entire right side of the body softening and melting.

Left hand,

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Left thigh,

Knee,

Calf muscle,

Ankle,

Heel,

Sole,

Top of the foot,

Left big toe,

Second toe,

Third,

Fourth,

Fifth.

The entire left side melting and softening.

Right shoulder,

Left shoulder,

Right shoulder blade,

Left shoulder blade,

Right buttock,

Left buttock,

The spine,

The whole back together.

Top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

The eyebrow center,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

Nose,

Tip of the nose,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right chest muscle,

Left chest muscle,

Middle of the chest,

Navel,

Abdomen,

Lower abdomen,

Right leg,

Left leg,

Both legs together,

Right arm,

Left arm,

Both arms together,

Whole back of the body,

Whole front of the body,

Whole head together,

Legs,

Arms together,

The whole body together,

The whole body together.

Become aware of the space occupied by the body.

Become fully aware of the body and this space that is occupied by your body.

Body and space.

Become aware of the whole body in the bed.

The whole body in relation to the bed.

At the same time,

Become aware of the meeting points of the body and your bed.

Feel the meeting points between the back of your head and your bed,

The blades and your bed,

Elbows and your bed,

Back of the hands resting on your bed,

The buttocks and your bed,

The legs and your bed,

The heels melting into your bed.

Awareness of all the meeting points between the body and your bed.

Sensation of all points simultaneously,

Evenly.

Continue to observe the feeling of these points clearly and distinctly.

Now move your attention to the eyelids.

Feel the narrow line of meeting between the upper and lower eyelids.

Observe the sharp points where they meet.

Intensify your awareness of the eyelids and the lips.

Observe the space between the lips.

From the lips,

We move our awareness to the breath.

Draw your attention to the natural flow of your inhalation and exhalation.

Feel the breath moving along the passage between the belly button and the throat.

On inhalation,

The breath rises up from the navel to the throat.

On exhalation,

It descends from the throat to the navel.

Be completely aware of respiration.

Navel to throat,

Throat to navel.

Do not try to force the breath.

Simply observe.

Maintain your awareness and at the same time begin to count your breaths backwards as follows.

I am breathing in 10.

I am breathing out 10.

I am breathing in 9.

I am breathing out 9.

Count to yourself mentally as you follow the rise and fall of your breath from navel to throat and back again.

Begin now at 10 with total awareness of breathing and counting.

The breath is slow and relaxed.

Please continue counting.

You will hear my voice again in a few moments.

If you lose count,

It's okay.

Simply start again without judgment.

I am breathing in 10.

I am breathing out 10.

Now let go of counting.

It doesn't matter what number you reached.

Simply invite the breath to fall in and fall out without any effort at all.

Awaken the feeling of heaviness in the body.

The feeling of heaviness.

Become aware of heaviness in every single part of your body.

You are feeling so heavy that you are sinking into your bed.

Awareness of heaviness.

Awaken the feeling of lightness.

The feeling of lightness.

A sensation of lightness and weightlessness in all parts of the body.

As light as a feather.

Your body feels so light that it seems to be floating away from your bed.

Awareness of lightness.

The experience of cold.

Awaken the experience of bitter cold in the body.

Imagine you are walking on a cold floor in winter.

Your feet feel very cold.

You feel cold all over your body.

Awareness of coldness.

Awaken the sensation of heat.

Awaken the experience of heat.

The whole body is hot.

The whole body is hot all over.

Remember the feeling of hot summer when you are out in the sun.

No shade,

Just heat all over the body.

Awareness of heat.

Withdraw your mind and focus on the space in front of your closed eyes.

Imagine before you a transparent screen through which you can see infinite space.

A space that extends as far as your eyes can see.

Allow your awareness to rest on this comfortable space and simply observe what appears.

Are there colors or is it dark?

If it's dark,

Make sure it's a comfortable darkness.

A restful place that feels calm and allows you to be at total ease.

Continue your awareness of this space,

But do not become involved.

Practice detached awareness only.

Imagine yourself in the park in the early morning.

The sun has not yet risen and the park is completely deserted except for you.

It's a beautiful park,

Calm and peaceful.

Take a walk across the springy green grass.

Listen to the birds whistle and call as they welcome in the new day.

Notice the gardens full of flowers,

Beautiful roses,

Yellow,

Pink,

Red.

Smell their fragrance and see the early morning dew drops on their petals.

Nearby the garden is a fish pond.

Goldfish swim in and out amongst the water lilies.

Watch their graceful movements.

As you walk between the trees,

Notice all of the beautiful different trees.

Bare trees and trees with leaves.

Wide spreading trees and tall stately trees.

There is a clearing between the trees.

In the clearing is a small temple with an aura of light around it.

Walk over and open the door.

Notice that it is cool and dim inside.

All are welcome here.

Look around the walls and see the pictures of wise people.

Have a seat on the floor.

Invite your eyes to close and see yourself becoming perfectly still.

A sense of peace and harmony envelops you as the sounds outside fade into the distance.

Continue your meditation inside the temple.

Stay as long as you like,

Knowing you can go back and explore the gardens whenever you wish.

Bring your awareness back to your inner space.

The dark space you see in front of your closed eyes.

Actually,

This space can also be visualized in front of your forehead.

So if you want to explore it a little bit,

You can shift your gaze slightly upwards.

But do not strain.

Watch the darkness that you see before you very carefully with detachment.

Do not become involved.

If thoughts occur,

Let them come and go.

But continue to watch the friendly,

Comfortable,

Dark place with detached awareness.

Now remember your resolve,

Your intention.

Mentally repeat your resolve you made at the beginning of the practice in the same words and with the same feeling.

Repeat your resolve now three times clearly with feeling and emphasis.

Become aware of your breathing.

Become aware of your natural breathing.

Develop an awareness of your physical existence.

Observe your physical existence and the breath moving through you.

Completely free from all obstructions.

Completely free of all limitations.

If you discover any blockages at all,

Simply breathe them out of your mind and body.

Letting go of anything that no longer serves you.

Once you have released everything you need to let go of,

Drift peacefully into sleep.

Until next time,

Thank you for trusting me to be your guide.

Rest well.