This practice is to be done where you can close your eyes.
The word nidra in Sanskrit translates as sleep.
And in this practice,
You'll be entering a very restful state of consciousness.
The intention isn't to fall asleep,
Though if you do,
Simply take it as a sign that you needed a little rest.
Do try to remain present and aware throughout,
Though relaxed.
With eyes closed,
Take a deep breath in through the nose and out through the mouth,
Sighing.
In through the nose and out the mouth.
Good.
Rest your body so that it feels completely comfortable.
Make any final adjustments or readjustments so that you can feel supported and give yourself the ability to physically let go.
As you physically let go,
You begin to also mentally let go.
This meditation is one that takes you into source energy.
Source is formlessness.
It's non-dual.
It's a sense of unity beyond the judging and discerning mind.
It's a lived state of unconditional acceptance.
It's for self and the world and all that is as it is.
When you are in source,
Healing potentials are released of their own accord.
Allow the mind now to take a back seat and drop into the terrain of the mystery inside.
It's natural for thoughts to come into the mind.
The thought stream never really stops.
The practice is that you notice yourself when you are caught in a thought,
When you've been taken away from the present moment.
You become aware of that fact and like a mother gently guides a child,
You guide your awareness back to this moment,
Back to the sound of my voice,
Listening and following along.
Thoughts will arise and you allow them to come and go.
If a particular thought arises that feels like it needs to be clung to,
Say to yourself,
If this is really important,
I'll remember it when I'm not meditating and then let it go.
Trust in the process of having let the thought go and come back to my voice.
Deepening now,
Attune your attention to the sounds in your environment.
Your ears are open.
Sounds are coming into your field of awareness.
Simply hear the sounds without labeling the source of the sound.
Hear the loudest sound around you.
The closest sound.
The sound of my voice.
Can you notice the sound of your own breath?
Breathing through your nose,
The mouth is closed,
The jaw is soft,
Cheeks are soft,
Tongue is relaxed.
Hearing breath and attuning to the sensation of the breath in the body.
Notice how your body pulses outward as you inhale and recedes slightly as you exhale.
Observe the movement of breath in the body.
Observing without analyzing,
Labeling,
Just witness.
Find your awareness now beyond the breath to feel your whole body.
You're sitting or lying down and it's like a weighted blanket was placed on top of you.
There is a pull downward,
A heaviness.
Feel the points of contact between your body and what is supporting you.
The chair or the bed or the couch or the floor.
See in your mind's eye the indentation that your body makes with that surface.
Feel heavier and heavier with every breath.
Every exhalation there is more released.
Feel again the support that is below you.
And then how that support,
That piece of furniture or the floor is supported by the foundation of what you're in,
The house,
The building,
Its foundation.
Below the foundation of the structure is the ground,
The soil,
The earth.
The earth is supporting the foundation that's supporting the furniture,
That's supporting your body.
Feel supported and held.
Good.
Settle into that feeling of support.
And now you'll set your intention.
Your intention is an affirmation,
A heartfelt desire.
What does your heart want to reveal or what does your heart want to share from you to the world?
How does your heart want to shine?
Well,
What do you mean right now?
Or perhaps no particular intention is arising and you simply cultivate the feeling of being open to whatever arises to receiving inner guidance.
Whether you're open to receiving inner guidance or have a clear intention now,
You state that in the present tense like an I am statement three times with the gratitude of it already having had taken place.
For example,
I am so grateful for my radiant health.
Whatever your intention is,
Say it internally three times.
Now we'll relax the body even more.
When the body relaxes,
The mind is also able to release,
They happen simultaneously.
As I rotate awareness through the body,
Simply repeat the name of the part silently inside the mouth,
The tongue,
Under the tongue,
Roof of the mouth,
Inside the right and left cheeks,
Upper jaw and teeth,
Lower jaw and teeth,
Back of the throat,
Chin,
Lower lip,
Upper lip,
Space between the lips,
Outer right cheek,
Outer left cheek,
The nose,
The mouth,
The nose,
Right and left nostrils,
The right eye,
The left eye.
Right eyelids,
Left eyelids,
The space between the eyelids.
The eyelashes,
Right and left eyebrows,
Eyebrow center.
The forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Left ear,
Left ear,
Right ear,
Left ear,
The folds of the ears,
Earlobes,
Inner ears,
The brain.
Right side of the brain,
Left side of the brain,
The pineal gland.
Feel the weight of the brain in the skull.
The skull,
Hair,
Each strand of hair,
Back of the neck,
Throat,
The neck,
The neck,
The neck,
Right and left collarbones,
Right side of the chest and ribs,
Left side of the chest and ribs,
The sternum,
The heart.
Notice the beating of the heart.
Right lung,
Left lung,
The abdomen,
Navel.
All of the digestive organs.
Lower abdomen,
Reproductive organs,
The spine.
From the tip of the tailbone to the base of the skull,
The central nervous system.
Feel the pulse of life force along the central nervous system.
Right shoulder blade,
Right shoulder,
Armpit,
Right upper arm,
Elbow,
Right shoulder blade,
Elbow,
Forearm,
Wrist,
Palm of the right hand,
Back of the hand.
Right thumb,
Second finger,
Third,
Fourth,
Fifth.
All five fingers together.
The right hip,
Thigh,
Knee,
Shin,
Calf,
Ankle.
Heel,
Sole of the right foot,
Top of the right foot.
Right big toe,
Second toe,
Third,
Fourth,
Fifth.
All five toes together.
Left shoulder blade,
Left shoulder,
Armpit,
Upper left arm,
Elbow,
Forearm,
Right shoulder blade,
Wrist,
Palm of the hand,
Back of the hand.
Left thumb,
Second finger,
Third,
Fourth,
Fifth.
Next hip,
Thigh,
Knee,
Calf,
Ankle.
Heel,
Sole,
Top of the foot.
Right big toe,
Second toe,
Third,
Fourth,
Fifth.
All five toes together.
The entire left leg.
The entire right leg.
Both legs together from feet to thighs.
The whole left arm.
The whole right arm.
Both arms together from fingers to shoulders.
The whole front of the body.
The whole back of the body.
All of the head.
Front,
Back,
Right side,
Left side.
The head.
The whole body at the same time.
The whole body at the same time.
The whole body at the same time.
Good.
Releasing,
Focus on the whole body and shift your internal awareness to the third eye,
The center of the forehead.
This is known as the central command station,
The place where you're piloting the ship of your existence,
Where you create your future,
Integrate the past,
And live in the present.
Your internal awareness lifts in and up to the third eye,
This gateway between the form of the material world to the formless of the mystery,
The unseen.
As you hold your attention there,
Just observe whatever arises,
Colors,
Images,
Feelings,
Watching with detached awareness.
There's a sense of curiosity without clinging,
Nothing to make happen,
Nothing to do.
Pure presence.
The quality of trusting what is.
Recall your intention from the beginning of our practice,
Though your intention might now have shifted as your body and mind settle,
Something else might arise.
And also your intention now might not have words,
But be more of a feeling sense.
State your intention again or your new intention,
Or simply rest in the embodied feeling now of peace,
Contentment,
Spaciousness.
While you're focused to shift from the third eye to the crown of the head,
What do you notice there?
The energy of tingling,
Streaming,
Pulsing,
Throbbing warmth.
Listen to your multidimensional beingness,
Your body,
Your thoughts,
Your emotions,
Your energy.
And beyond the ego and beyond the personality,
There is that within you that is steady,
Ever-present,
That knows that everything is okay,
The full spectrum of self,
Of your experience,
All of it is sacred.
Connect to your breath.
Feel it move in and out through the body,
Breathing in and saying to yourself,
I am sacredness and form.
I am sacredness and form.
Shift your awareness from the crown of the head,
Slowly down through the body,
Feeling the form of the physical self.
And as you move your awareness through the body and integration is occurring,
The healing power of your prana,
Your life force is moving through every cell.
All the lines of energy within the body are open.
You are in your highest state of health,
Balance and wellbeing,
Moving all the way down to the feet.
And then let awareness rest in the heart center where gratitude arises,
Gratitude for this breath that flows in and out effortlessly,
Gratitude for this body,
Your vehicle for experiencing life.
Feel your body again in your environment,
Keeping the eyes closed.
You'll return with a feeling of being rested,
A feeling at home in your body,
With a sense of rejuvenation and vitality.
You can stay in this quiet internal space as long as you'd like.
Or to return,
Begin to wiggle the fingers and the toes,
Roll the wrists and ankles,
Move arms and legs,
The spine.
Reach through the body.
Good.
Good.
In your own time,
You can curl up onto your side,
Rolling over,
And back up to seated.
A deep breath in and out as you blink the eyes open.
Enjoy the rest of your day from this place of grounded,
Clear,
Present awareness.
