This is Melissa Kim-Quarter and you are listening to a Hypno Nidra track.
The intention of this track is whatever you need it to be and trust that that process will unfold naturally as you allow the body to relax,
The muscles to soften,
The mind to become still and trust that anything that needs to be resolved or brought to completion can do so in this state of surrender and peace.
Embracing all of who you are by inviting in a memory,
A moment or an experience from your past that needs closure or completion.
In doing so and allowing this emotion or moment to surface,
You free yourself up to experience new emotions and feelings including peace,
Joy,
Connection,
Releasing any fears or doubts or worries that may be blocking you or activating old patterns or behaviors or limiting beliefs within you.
This state of being and deep relaxation is more profound than what it may seem on the surface.
Trust and allow yourself to be open to the experience that it needs to be for you as we reprogram the mind and the body to connect with new positive and healthy emotions while honoring those that need to be released.
So if you may lie down and get comfortable letting your body know that you are open to receive and to deeply rest.
So close your eyes and quiet your mind.
Give yourself permission to be still,
To let go of any thoughts,
Any worry or tension that you may have within the body and trust that during this time you will connect with the all-knowing wise part of you as you relax,
Trust and let go.
Take a deep breath in and exhale with a sigh,
Letting go even more.
Take another deep breath in and once again exhale with a sigh,
Letting go.
Just become available to allow in a sense of contentment and peace within your heart.
And now at this moment choose a situation that you would like to resolve within the mind,
Something that causes distress or discomfort,
Might even have the emotions of guilt or shame connected to it.
Whatever it is is perfect for you and if nothing is coming to surface just trust that whatever needs to happen will happen spontaneously and effortlessly as you let go of control or force.
During our time together,
Commit to participating wholeheartedly in this practice,
In this process.
Let anything that is in the way of you creating new joyful,
Peaceful experiences will be released spontaneously and effortlessly as you let go of the struggle,
Let go of all effort.
Now follow my guidance as we take a few deep breaths together.
Let's inhale,
Hold this breath in closing off the throat and then when you're prompted by the inner urging of your body,
Release the breath slow and steady.
Second breath now,
Let's inhale together,
Hold this breath in closing off the throat,
Allow the tension to build,
Holding a bit longer but without struggle.
When you are prompted by the body,
Release fully expelling from the body what it no longer needs.
As deep seated tensions begin to leave your body with your breath.
And now the third breath,
Let's inhale together,
Hold the breath in closing off the throat,
Holding even longer now but without strain.
When you're prompted,
Release the breath,
Breathing it all out,
Letting it all go until there's nothing left,
Until you're completely empty,
Open,
Breathe normally.
Allow the breath to rise and fall in its own rhythm.
Breath becoming progressively quieter and more still until it's almost impossible to detect.
Now bring your attention to your face and on your next exhalation,
Allow all expression to drop from your face,
Releasing the tiny muscles around your eyes,
Allowing your eyeballs to rest back in their sockets,
Releasing the tiny muscles around your mouth,
Tongue resting in the mouth,
Lower jaw gently opening and softening.
Allow the cheeks to relax towards the floor,
Scalp resting on the skull,
Neck softening and easing.
Simply be available to the entire range of sensations in the face and head.
Now drop into a sense of your whole bodily presence,
Embracing the moment undistorted by what you like or what you don't like.
Let go of what is going and let come in that which is coming as you connect to the wiser part of yourself.
Feel yourself descending down into the stillness beneath the mind.
Allow the commentary of your mind to dissolve into sensation as all excess tension and holding is carried out with each exhaling breath.
Now during this time,
You may adjust your body to become more comfortable,
But try not to fall asleep throughout this entire period,
Remain relaxed,
Motionless,
Alert and conscious as you stay in touch with my guidance and allow any disturbances or noises,
External or internal to draw you deeper within your own experience.
As we enter now into the subconscious mind,
Let your mind merge and melt as you relax going beyond the boundaries of the body and the mind.
Let yourself shift from thinking and doing to feeling and being.
Do absolutely nothing from now on,
But simply relax as you drop into a deeper state of tranquility,
Stillness and peace.
Directing your full attention back to your breath.
Create any struggle around your breathing.
Just use the breath to release tension.
Simply begin to deepen your inhalations and your exhalations.
Let your breath flow in a steady,
Uniform,
Unbroken stream.
Continue until you are asked to stop and let your attention be totally connected to your breath as it flows in and out.
Bring all of your attention to the expansion and contraction of your abdomen as you breathe deeply in and out with each exhalation,
Releasing all the tension held in the body,
Letting go.
Breathing out any holding in the body,
Using your breath to progressively enter a deeper level of stillness and silence.
We will continue with 10 slow breaths.
Count them like this.
10,
I am breathing in.
10,
I am breathing out.
9,
I am breathing in.
9,
I am breathing out.
And continue to breathe on your own until I ask you to stop.
As you become absorbed in the sound of your own breath,
Let yourself be more relaxed and peaceful with each breath.
Now allow your breath to return to normal as you feel the energetic impact of the breath in the form of pulsations within your body.
Your attention allowing sensation to grow and expand.
Experience the sensation of peace now as you continue to let your mind melt and merge as you relax.
Dropping in to the silent space where all doing stops.
Entering in to an effortless state of being.
Now as I name each body part,
Bring your attention and allow it to feel heavy as you relax even more,
Sinking like a stone in the water.
Both feet heavy like rocks.
Calves and knees heavy sinking deeper.
Thighs and hips very heavy like lead.
Abdomen chest and back gravity pulling you down deeper.
Shoulders,
Arms and palms are very heavy.
Feel your entire head heavy like a stone.
As you give your body completely and totally to the omnipresent field of gravity,
Experiencing your whole body relaxing heavy like a rock.
Feel your body sinking and relaxing deeper and deeper as you totally let go into the pull of gravity.
Sinking heavy like a stone.
Washing deeper into the stillness and silent awareness.
Now shift your attention and as I name each body part,
Allow the heaviness to drain away and allow your body to become light.
Both feet open.
Calves and knees empty and free.
Thighs and hips hollow,
Weightless.
Abdomen chest and back light and empty.
Shoulders arms and palms are floating.
Head hollow,
Empty space.
Feel your whole body empty and light as you sense the emptiness of your body and the silence of your mind.
Surrendering the entire weight of your body to gravity,
Letting go,
Relaxing.
Whole body breathing in,
Whole body breathing out.
Sensing a shift now within the mind.
Notice the emptiness of the body and the silence of the mind being held in absolute stillness and inner tranquility as the mind has now given up most of its internal dialogue.
Now at this time,
Allow a memory to surface or a situation that you wish to bring peace to.
Let it float up within the mind with ease.
Stay open,
Connecting with that wise part of your being.
Allow it to help you move through any old stagnant emotions that may be stuck to let go of any guilt or shame or anything else that may be weighing you down within the mind.
Let it float up now to surface,
Trusting that it will pass through,
Moving through your life experience without judgment,
Observing like clouds floating through the sky.
Allow this old emotion or energy to pass through,
Giving it the peace it deserves,
Giving the body the freedom it craves,
And giving the heart the expansion of joy that it seeks to receive.
Stay present to your feelings.
Allow the process to unfold,
Trusting the innate wisdom and intelligence of your body to release this energy and this emotion in this safe space of peace,
Letting it go.
Letting go of the desire to control,
Focusing on the intention to create peace within the nervous system,
The body,
Mind,
And heart.
It feels so good to let go.
Remain the observer,
Allowing what is exactly as it is,
Unconditioned by the past.
Feel yourself becoming free from the limiting tendencies of the mind and the circumstances of the past past.
You are free to create your experience of life,
Moving forward to the knowing of the wise self.
Give yourself permission to enter into the deepest level of relaxation right now as you let go.
There's nothing to do or achieve.
Allow yourself to disappear into the peaceful stillness.
Open.
Free.
Allow yourself to merge into this space and to feel expansiveness.
Allow any sensations,
Thoughts,
Or feelings to float by,
Letting it all gather and dissipate,
Letting it all come and go.
Allowing yourself to observe,
To detach from the outcome,
Mindful presence of the witness that you are.
If you have any self-defeating patterns or habits that may be holding you back,
And you wish to be free from them,
Let that be your intention right now.
Allow this intention to go to the deepest level of recognition without hesitation.
Know that a part of you recognizes,
Honors,
And accepts your intention.
Trust that it has been heard and it is being acted upon by the wise part within you.
There's nothing for you to do,
No need for you to make anything happen.
Trust that something deep within you has shifted to connect you to your intention,
Regardless of what you are consciously aware of.
Trust that you can be free of the past and open to total acceptance and connection.
Trusting your path and where it has brought you to in this present moment,
Remaining completely relaxed and receptive,
Regardless of the outcome or end result.
Trust that the wise part of you is always providing you guidance.
The more often you connect with this part of you,
The longer you can stay there and receive this guidance and peace.
Knowing that you can carry out your intention in your life experience and you will begin to witness the world reflecting back to you the deep shifts and changes that you have created from this peaceful state of being that you are.
Now slowly begin to become aware of the rising and falling of your breath.
Feel yourself rising to the surface of awareness.
Sense your body resting and the quality of the air as it touches your skin.
Gradually you can move as if you're awakening from a restful sleep,
Taking your time.
Do not hurry.
And know every time you find yourself in a place of reaction,
You may remember and recall that you are empowered to make a new choice.
Allow yourself to stay in this deep inner experience for just a moment longer as you become aware of your body and bring this sense of peace and contentment with you as you bring your attention back to the body.
And just notice how silent the mind is,
How relaxed the body is,
How quiet the heartbeat is.
Be still and be grateful.
And know that you can easily enter here time and time again.
And when you're ready,
You may gradually open your eyes.
