I Am Yoga Nidra™: Relaxing Into Polarity

Begin by settling yourself into a comfortable lying down position.

Using this time and experience to connect back to your divinity by letting go completely.

Close your eyes and allow your attention to turn inward.

Feel the body beginning to relax with each progressive exhalation.

Quiet your mind.

Be still.

Let go of all thought,

Worry and tension.

Giving yourself fully to this moment right now.

Relax.

Trust.

Let go.

Breathing in fully,

Exhale with a deep sigh.

And again,

Breathing in fully,

Filling the lungs all the way to the top.

Exhaling letting it all go.

Feeling a deep sense of peace in your heart.

Now allowing yourself to receive this intention.

I embrace what is present.

I embrace what is present.

I embrace what is present.

Bring your body into awareness and recognize that your body has been a trusted vehicle.

Creating accomplishments and contributions to the best of its ability.

Now it's time for your body to rest deeply.

I invite you now to bring all of your attention to your body.

And as you inhale,

Tighten and tense the left side of your body.

Shoulder,

Arm,

Fist,

Hips,

Leg,

Foot.

Tighten.

Tighten.

Hold.

Now let go.

Letting go completely.

And on your next exhale,

Let go even more.

Observing the sensations in the left side of your body.

Now drawing all of your awareness to the right side of your body.

And as you inhale,

Deliberately induce stiffness and tension throughout your shoulder,

Arm,

Fist,

Hip,

Leg,

Foot.

Tighten.

Tighten.

Hold.

Let go completely.

Relax.

Observe the flood of sensation in the right side of your body.

This time,

Tighten and tense your entire body with an inhale.

Arms,

Hands,

Shoulders,

Feet,

Legs,

Face and buttocks.

Tighten.

Hold.

Tighten.

Go a bit deeper into sensation and hold.

Now let go completely.

Relax.

And on your next exhalation,

Let go of all tension.

Observe and feel the sensations extending to all of your muscles,

Nerves and cells of your entire body.

Let your whole body melt into the sensations you feel.

Let your body go limp like a ragdoll.

Release all holding.

As we move further into this yoga nidra,

Remain as motionless as possible.

If you need to make any adjustments,

Do so mindfully,

Returning to stillness once you're able.

Remain awake,

Staying in touch with the sound of my voice,

Allowing your entire body to respond to my words directly and nonmentally.

Allowing all disturbances to draw you more deeply within this experience.

Now we enter into the subconscious pranic field of energy.

Let your mind merge and melt into your energy body.

Going beyond the limitations of your body and mind.

Now shift from thinking and doing to feeling and being.

Do absolutely nothing from now on.

Carefully relax,

Dropping into the deepest states of stillness.

Ten.

I'm breathing in through the nose.

Ten.

I'm breathing out with softly pursed lips.

Nine.

I'm breathing in through the nose.

Nine.

I'm breathing out with softly pursed lips.

Continue until asked to stop.

All of your attention on breath and count.

Feel yourself descending down with each breath.

Sensing a deep stillness and silence.

Now let go of all counting or any control of the breath and bring your attention to the field of energy in the form of sensations.

Let your attention be captivated by these sensations.

The coolness.

The warmth.

Bringing all of your attention to your brow center.

Not choosing for or against.

Just resting back into awareness itself.

Notice what's here and begin to notice yourself as awareness.

Open.

Spacious.

Vast awareness.

Stop into that silent space where all doing stops.

Enter into an effortless state of being.

As I name each body part,

Bring your total attention accompanied by feelings of heaviness.

Sinking like a stone tossed into water.

Both feet.

Heavy like stones.

Calves and knees.

Heavy.

Sinking deeper.

Thighs and hips.

Very heavy.

Abdomen,

Chest and back.

Gravity pulling you down.

Shoulders,

Arms and palms.

Very,

Very heavy.

Feel your entire head.

Heavy like a stone.

Giving your body completely and totally to the field of gravity.

Experiencing your whole body.

Heavy like a rock.

Feel your whole body sinking deeper and deeper.

Totally let go.

Sinking.

Sinking.

Heavy like a stone.

Sinking deeper into stillness and silent awareness.

Now shift your attention as I name each body part.

Allow all of the heaviness to drain away.

Let your body be buoyant,

Light,

Fluffy like a cloud.

Both feet.

Limp and light.

Calves and knees.

Empty and free.

Thighs and hips.

Hollow,

Weightless.

Abdomen,

Chest and back.

Light and empty.

Shoulders,

Arms and palms.

Floating.

Head.

Hollow,

Empty.

Feel your whole body.

Empty,

Light and hollow.

Sense the emptiness of your body.

The silence of your mind.

Now enter the power and protection of your energy body.

Embrace its lightness.

Feel yourself completely safe and secure.

Getting lighter and lighter until you begin to float in the air.

Giving yourself permission and freedom to float out of your physical body.

Release your energy from your physical body.

Sense the freedom of this new dimension released and freed from identification with the body and mind.

Free of all boundaries of your body.

All past.

All future.

And all limitations of your mind.

Observe your body completely at peace,

Resting in stillness.

And recognize your spirit separate from this physical body.

Enjoy your spirit being free.

The innate healing wisdom of your body is liberated.

Now settle back into your physical body as you remain deeply established in your connection with spirit and faith.

Now imagine you are walking through a beautiful garden.

You are completely alone.

Only you to enjoy the beauty that surrounds.

Sense the earth beneath your feet as you walk.

Flowers are blooming.

Plants and trees are flourishing from the earth around.

You hear a loud clap of thunder.

And as you look up,

The sky is becoming very dark.

It begins to rain.

You're standing on very green grass and watching the raindrops bounce from the blades of grass.

You look around and witness the storm.

Raindrops are streaming down your face,

Soaking your clothes.

Relax here and enjoy this feeling of being completely drenched.

No concern about getting wet.

That does not matter.

It's very pleasant to get wet.

Now the storm has finished and you can smell the wet earth.

The sun beginning to shine through the clouds.

Feel the warmth of the sun on your skin as it dries your clothes.

You look up at the sun and you feel that warmth,

The energy penetrating deeply into your skin.

Entering your body,

You feel a sense of warmth spreading everywhere.

Now you're running in the garden.

You're very happy and cannot help but to laugh with joy.

All around you,

Birds are singing.

You hear their beautiful melodies as a cool,

Gentle breeze blows through the trees.

You hear the wind rustling,

Feeling it blowing against your face and through your hair.

Breathe in this fresh life-giving air.

Giving yourself permission to enter into the deepest levels of relaxation right now.

Let go.

Nothing to do or achieve.

Dissolve and disappear into stillness.

Open.

Empty of all doing.

Merge into this space and be empty.

Sensations,

Thoughts and images just floating by like clouds in a clear blue sky.

Allowing it to all come and go.

Gather and then dissipate.

Be the space in which it's all happening.

Be the space in which it's all happening.

Bringing your intention into your awareness.

I embrace all that is present.

I embrace all that is present.

I embrace all that is present.

Having this intention to go into the deepest levels of recognition and know that your highest self recognizes,

Honors and accepts this intention.

Having faith and trusting that it is being heard and acted upon by a higher power,

A source within you.

There is no need for you to do anything.

Just bring your attention back to your eyebrows and feel all of the energy from your body as it's being activated,

Purified and balanced.

All channels are open and life is flowing freely.

Healing your body,

Calming your mind,

Open your heart and feel content.

Experience just this.

At this time,

Feel the presence of any guides,

Mentors,

Teachers or family with whom you feel a connection to.

You may sense this as a universal energy just surrounding you,

Guiding you,

Knowing that this presence surrounds you always and you can draw upon it at any time.

You are the emissary of light and love.

Carry it with you wherever you go and to whomever you meet.

If there is any guidance to be received at this time,

Whether as felt sense,

Words or images,

Allow yourself to receive it now.

Otherwise simply rest back in the grace and protection of presence.

Eling your finger under your shoulder.

Beginning to rise back into the surface of awareness.

Becoming aware of the rising and falling of your breath.

Beginning to sense your body resting here.

The quality of the air as it touches your skin.

Gradually you can begin to awaken the body as if you're coming back from a restful sleep.

Bringing movement into your fingers,

Your toes.

Maybe extending the arms overhead and lengthening all the way from your toes to your fingertips.

Taking your time.

And when this feels complete,

Rolling on to your favorite side.

Feeling the safety,

The comfort and protection of existence.

Once more bringing that intention into awareness.

I embrace all that is present.

The next time you find yourself in a place of reaction,

You're empowered to replace it with this intention.

Gradually you can begin to move and sit up with your eyes closed.

Continuing to stay deeply in this experience.

And regardless of what you consciously recognize has or has not changed,

Know something deep within you has shifted to connect you with your true nature.

You are whole and complete just as you are.

Jai Bhagwan and Namaste.