This is a Yoga Nidra practice.
Yoga Nidra is a practice of putting to sleep the busy mind while maintaining a rootness of the conscious self.
This practice will help you quiet the distracted thoughts and help you to relax the nervous system.
You will experience deep rest and it will nurture a deeper inner calm of the mind and help you connect to the observer within.
It also is a practice for setting a meaningful intention and purpose for a peaceful and joyful life.
Let's begin.
First,
Set an intention.
Some examples are,
I will achieve total health.
I will awaken my spiritual potential.
I will be a positive force for the evolution of others.
Or take a few minutes and choose your own.
Remember that it's best to practice on an empty stomach.
Ensure that you are comfortably dressed.
Lay on your back or find a comfortable reclined seat in a quiet space with no bright light.
Cover the eyes if needed.
Avoid any extreme heat or cold in your environment.
Support the head and legs with any blankets,
Pillows or props.
Allow the body to settle and be still.
Allow the mind to be calm.
And begin to visualize relaxing on a beach in the early hours of the sunrise.
Observe the gentle waves,
The still horizon and the feel of warm sunshine on your skin.
Encourage your breath to be deep,
Smooth,
Even,
Continuous and quiet.
The body is completely relaxed.
Keep awareness on the breath.
Keep a slight separation of the teeth.
The head and spine are aligned.
Relax the limbs comfortably away from the body.
Try not to fall asleep,
But if you do,
That's okay.
When you awake,
Continue to where we currently are.
Hopefully,
Over time,
The intention is to stay awake during the whole practice.
Now bring your awareness to the eyebrow center.
The center of the base of the throat.
The right shoulder joint.
Right elbow joint.
Right wrist joint.
Center of the palm.
Right thumb.
Index finger.
Middle finger.
Brain finger.
Small finger.
Center of the palm.
Right wrist joint.
Right elbow joint.
Right shoulder joint.
Center of the base of the throat.
Left shoulder joint.
Left elbow joint.
Left wrist joint.
Center of the palm.
Left thumb.
Index finger.
Middle finger.
Brain finger.
Small finger.
Center of the palm.
Left wrist joint.
Left elbow joint.
Left shoulder joint.
Center of the base of the throat.
Center of the heart.
Center of the belly button.
Pelvis center.
Right hip joint.
Right knee joint.
Right ankle joint.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Small toe.
Right ankle joint.
Right knee joint.
Center hip joint.
Pelvis center.
Left hip joint.
Left ankle joint.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left ankle joint.
Left knee joint.
Left hip joint.
Pelvis center.
Center of the belly button.
Center of the heart.
Center of the base of the foot.
Center between the eyebrows.
Stay alert and awake.
Bring awareness to the crown of the head.
Take a deep long inhale and exhale.
Move an awareness down the body to the toes.
Inhale from the toes back to the crown of the head.
Exhale from the crown of the head to the ankles.
Inhale back to the crown of the head.
Exhale from the crown of the head to the knees.
And inhale to the crown of the head.
Exhale from the crown of the head to the pelvic floor.
And inhale to the crown of the head.
Exhale from the crown of the head to the center of the belly button.
And inhale to the crown of the head.
Exhale from the crown of the head to the center of the heart.
And inhale through the center of the heart to the crown of the head.
Exhale from the crown of the head to the center of the base of the throat and inhale through the crown of the head.
Exhale from the crown of the head to the center of the eyebrows.
And inhale through the crown of the head.
Exhale from the crown of the head to the nostrils and inhale to the crown of the head.
Exhale from the crown of the head to the center of the eyebrows and inhale to the crown of the head.
Exhale from the crown of the head to the center of the base of the throat and inhale to the crown of the head.
Exhale from the crown of the head to the center of the heart,
And inhale to the crown of the head.
Exhale from the crown of the head to the center of the belly button,
And inhale to the crown of the head.
Exhale from the crown of the head to the pelvic floor,
An inhale to the the crown of the head.
Exhale from the crown of the head to the knees.
Inhale to the crown of the head.
Exhale from the crown of the head to the ankle.
Exhale movement awareness down the body to the toes.
An inhale from the toes back to the crown of the head.
Head.
Remain alert and awake.
Keep a relaxed focus on the eyebrow center,
The third eye,
IVA chakra.
Repeat your intention three times.
Stay awake and alert.
The mind is at peace,
Relaxed and aware.
It relies a warm blue light softly glowing at the center of the mind.
This blue light feels safe,
Warm,
Peaceful and loving.
Whatever may arise mentally,
Observe and release these mind fluctuations and distractions.
Remain focused on the blue relaxing and loving light at the center of the mind.
Come to rest at the base and center of the throat.
Visualize the light of a full moon.
Press your awareness on this light,
Connect to your higher state of consciousness.
Continue to rest and breathe at the throat center,
Watching and observing.
Move your awareness down to the heart center.
Once more,
Repeat your intention three more times.
The busy mind and body are in deep sleep.
The conscious self is awake and observant.
Any images,
Thoughts or feelings arise.
Observe and let them through and out of the mind.
Stay focused on the mirror's awareness of the feel and quietness of the breath.
Allow your jaw to feel completely relaxed,
Completely slackened.
Move towards that space and feeling of deep rest and relaxation.
Your awareness is past the body.
It's deep within the inner observer,
The higher consciousness,
The higher self.
Release the body completely.
There is no body.
There is only breath,
Awareness,
Consciousness.
Become aware that this consciousness is expansive.
It connects to all that is.
All life.
All consciousness.
All higher awareness.
All regenerative dominated energy.
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