I'm so honored to welcome you today to Deep Relaxation with Yoga Nidra.
I'm Peggy Siofan and I'm going to take you into a guided relaxation experience that is extremely restorative,
Rejuvenating.
So it's important that you surrender totally and completely to get the most benefit from your time with me today.
In less than 30 minutes,
You will feel renewed and revitalized.
That is the secret of Yoga Nidra,
A yogic sleep that takes you into very,
Very deep levels of relaxation.
I invite you to begin by getting comfortable in Shavasana.
So you're lying on your back,
Feet a little bit more than hip distance apart,
Arms about 45 degrees away from your body,
Preferably palms facing up.
Close your eyes and really make yourself as perfectly comfortable as possible.
So if you need a pillow under your head or under your knees,
Arrange that now.
So as you lie there,
Allow yourself to just feel the support beneath your body,
Whatever you're lying on,
Whether it's the floor or bed.
Just notice how you can totally surrender.
There's absolutely nothing you need to do or achieve in this moment,
Except let go,
So that you may take the journey into the essence of all that you are.
Begin with a full,
Deep breath in and let go with a big sigh.
One more time,
Take another full,
Deep breath in and let go with an even bigger sigh,
Letting go of all tensions,
Letting go of all expectations,
And allowing yourself to be present and fully engaged in this very moment.
One more time,
Take a full,
Deep inhalation and let go with the biggest sigh of all,
Releasing all those old energies,
Emptying out all thoughts,
All worries,
And beginning to feel the deep sense of calmness and peace fill your heart.
And as it begins to fill your heart,
Feel it beginning to expand throughout your entire body,
Every muscle,
Every organ,
Every nerve,
Every cell,
Every fiber of your being.
Feel it.
And now bring all your focus to the middle of your brow center,
In the middle of your forehead,
To the third eye.
This is the place of integration where you can drop into the deepest level of relaxation,
Where you can feel completely safe and comfortable as you hand yourself over to the power and protection of the presence.
Let go and give yourself permission to drop into relaxation and drop into stillness.
Begin to feel like a drop in the ocean of your consciousness as mind begins to merge into your energy body.
Surrender,
Trust,
Let go,
To drop into an even deeper level of integration,
Into subtler levels of your energy body.
We'll do a very simple breathing technique.
Create no stress or struggle around your breathing.
Just allow yourself to follow the guidance as best you can without any judgment and let go of trying to be perfect.
Instead,
Be perfectly engaged in the experience.
Hesitation,
Doubt,
Just create disturbances that block you and prevent you from connecting.
Connecting to the peace and love within.
Begin by taking a nice full deep breath in through your nose,
Filling your lungs.
And as you exhale,
Blow the air out through gently pursed lips as if you're blowing through a straw.
Continue this deep breathing,
Keeping your breath in a slow,
Steady,
Uniform stream.
Breathing in,
Filling your lungs and blowing out,
Making the exhalation just a little bit longer than the inhalation.
Each time you blow out,
You're blowing out tensions,
Toxins,
Old energies,
Old stories,
Blowing out fears,
Anxieties,
Worries,
Frustrations.
These are all emotions that cause low-level vibrations to get stuck in your body and can cause imbalances,
So they're not serving you.
Blow them out.
As you blow them out intentionally,
Actively,
See them dissolving in the golden light of the universe so that they can reform into something more useful.
And as you empty them out,
You create new space within so that you may breathe in new energies.
Breathe in infinite possibilities.
Breathe in peace,
Love.
Breathe in prana,
Vital life force energy.
Breathe in divine love,
Illuminating every cell and every fiber of your being.
Become engaged in the sound of your own breathing,
The rhythm as it flows in and flows out.
After the next full exhalation,
Empty your lungs completely and allow your breath to resume naturally.
Notice the impact of the deep breathing in the form of any sensations that may be activated in your body,
Just noticing,
Feeling,
Understanding there really is no good or bad,
Right or wrong.
So whatever you experience in this moment,
Accept,
Surrender,
And be the observer.
Be aware,
Be mindful.
Bring your attention now back to the third eye and give yourself permission to drop into the deepest level of relaxation,
Into the silent stillness.
Will you enter into the non-doing presence of your being?
Just drop in.
Let your mind merge and melt into the presence and enter the sanctuary of silence.
Remain empty and free from all doing.
Feel yourself as time transcendent presence right now.
Your awareness allows the energy field in the body to grow and expand.
Energy follows attention.
Let your mind melt and merge in the river of energy flowing through your body.
Going to bring your attention now to rest on each body part.
And as I do,
Follow it with your attention without comment or judgment.
Begin by bringing your attention to all 10 toes,
Both ankles,
Both knees,
The pelvis,
Abdomen,
Chest,
Shoulders,
Throat,
Chin,
Face,
Head,
Back of the head,
Shoulder blades,
Buttocks,
Calves,
Heels,
Whole body.
Notice the energetic flow through your entire body.
Feel your whole body contained in the vast,
Spacious awareness.
Deep within this integrated state of awareness,
Allow the following polar experience and their associations,
Images,
To rise and dissolve as you remain deeply rooted in this meditative state.
By remaining witness,
You are releasing your identification with all pre-programmed thoughts and feelings.
This is not a time to get emotional or to react to what comes up,
So stay relaxed and aware,
Allowing all experiences to move through you without preference,
Without judgment,
Without attaching to stories or labels.
Pain and pleasure,
Anger and peace,
Sadness and joy,
Crying and laughter.
Continue to maintain detached awareness as if you're watching a movie across the screen of your consciousness.
Fear and safety,
Agitation and calmness,
Violent and tender,
Suspicious and trusting,
Helpless and powerful,
Hate and love.
Now gradually allow all images,
Associations,
And visualizations to fade and dissolve as you bring your attention back to the third eye,
The place of integration where mind,
Body,
Heart,
And spirit truly come together in oneness,
In harmony.
Give yourself permission to drop even deeper into stillness.
And now be still,
Still in that black space behind the forehead and observe all that passes,
Observing unattached to all that passes.
And if nothing appears,
Just be aware of that and accept what is as is.
Be totally present,
Completely absorbed.
As mind and body merge,
You enter deeper into a state of integration and you enter the domain of grace,
The domain of peace,
The domain of love.
Feel completely safe and comfortable as you hand yourself over to the power and protection of the presence.
Feel it,
Experience it,
Be it.
Hand over all fear,
Apprehension,
And anxiety about all that you want to change,
Control,
Or manage,
Let go of all doing.
Replace it with faith and trust in the higher power of the source within you.
Feel yourself as time transcendent presence right now.
As you dissolve deeper into the third eye,
You enter the mysterious command center,
The place where all your intention,
Prayers,
And affirmations are actualized and fulfilled with effortless ease.
So allow your entire self to respond spontaneously and effortlessly to what I say.
My source is silent stillness.
I rest in peace.
I hold no one responsible for all that's happened in the past.
I am free and clear of all that's happened in the past.
I am the joy of forgiveness.
Now that I have entered the deepest deepest levels of letting go,
I have entered a complete state of synergy and balance.
In silent witness,
I am at peace in the midst of chaos.
I am stillness in action.
I remain changeless in the midst of change.
I am a clear channel for the free flow of divine guidance.
I am at peace with myself as I am.
Now you have prepared the base from where you can carry out interactions with life and interpersonal relationships with the integrative power of love,
Of peace from the source within.
This integrated state of being is mind and body merge into alignment.
You enter the most authentic part of yourself and you become an emissary of light and love.
So bring it with you everywhere you go and bring it to everyone you meet and you will find it will shift experiences.
It will allow you to move through life more effortlessly,
Releasing conflict,
Releasing all struggles,
Letting go of all suffering and allowing you to make this paradigm paradigm shift where you establish yourself in total trust and faith.
Bring your attention back to the third eye and establish yourself in a whole new relationship with reality.
You see reality as it is rather than through the filters of emotions or pre-programming.
And as that happens,
You can truly live in a place of peace and really tap into the love that is your essence.
And as you do that,
You restore,
Renew,
Revitalize every part of your mind and body.
And in that place,
Everything functions more optimally.
You perform at your peak in a way that cultivates peace and well-being.
You gradually begin to bring awareness back to your body,
Wiggling your fingers,
Wiggling your toes.
And as the prana,
The vital life force energy,
Floods through your body,
You may feel an urging,
An intuitive impulse to move or stretch in a certain way,
Honor that feeling.
Allow yourself to really be expressed in all your forms from that inner guidance.
As you're ready,
Bend your knees and wrap your arms tightly around them,
Hugging your knees to your chest,
Awakening your lower back.
And now gently rocking side to side,
Awakening your spine.
Take your time and be mindful.
Notice what you're feeling with each movement in each moment.
When you feel that's complete,
Still keeping your eyes closed,
Just rock over to your right side,
Curl into a fetal position and feel the safety and security and the protection of the womb of existence.
Keeping your eyes closed slowly and mindfully,
Work your way into a comfortable seated position.
Just staying within your own experience as you sit,
Sit tall,
See if you can feel the energy flowing up your spine,
Out the crown of your head.
And just take notice how quiet your mind has become.
Notice how slow,
Almost imperceptible your breath is.
And notice how slow your heart is beating.
Physiologically,
Your body has calmed down and is in a totally relaxed,
Integrated state of being.
So take a moment to feel a deep sense of gratitude for taking this time for yourself to restore,
Renew,
Revitalize.
And as you're ready,
Just take a nice full deep breath in.
And as you exhale,
Allow your eyes to open and allow the world to come back in.
Take your time,
Be kind to yourself and be sure to stay hydrated so the benefits continue.
Jeh Bhagwan,
I honor the light in you.
And I thank you for giving me the privilege of sharing this practice with you.
