Yoga Nidra: Awaken The Inner Sun

Close your eyes,

Quiet your mind,

And be still.

Let go of all thoughts,

Worry,

And tension.

Give yourself fully to a higher power,

Relax,

Trust,

And let go.

Now breathe in fully,

And exhale with a deep sigh.

And again,

Breathe in fully,

And exhale with a deep sigh,

Letting go even more.

Feel a deep sense of contentment and peace in your heart.

Now bring your intention into your awareness in the form of words,

Images,

Or a felt sense.

If you're unclear about your intention,

Just see what appears in the field of awareness.

Repeat your intention to yourself three times.

Now bring your body into your awareness.

Recognize your body has been a trusted vehicle,

Creating accomplishments and contributions to the best of its ability.

Now it is time for your body to rest deeply.

So I will guide you in the next phase to enter into deeper and subtler levels of relaxation through the bumblebee sound and breath.

So we will simply,

In the next few moments,

Be taking a deep breath in,

And keeping your lips closed,

We'll begin to hum the sound of the bumblebee.

And you can change the pitch of the buzzing sound to maximize the vibratory sensation felt in your skull.

And so now,

Take a breath in,

Follow me.

And now stop with the humming.

Bring your total undivided attention to the whole body.

Feel the stimulating impact of the vibrations extending throughout your whole body.

And notice how your attention feeds your energy.

Observe your energy field expand and grow,

Extending everywhere,

And filling every nerve and cell of your body.

Now bring your attention to your eyebrow center.

Empty your mind into the flood of energy.

Let it melt and merge into the experience of the energy body expanding beyond all boundaries.

And drop into complete silence and deep stillness.

Now bring your attention to your face.

With your next exhalation,

Allow all expression to drop from the face,

Releasing the tiny muscles around the eyes,

Allowing the eyeballs to rest back in their sockets.

Releasing the tiny muscles around the mouth,

Lower jaw gently opening and softening.

Allowing the cheeks to soften towards the floor,

Scalp resting on the skull,

Neck softening,

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.

Embrace this present moment's experience undistorted by what you like or don't like.

Let go of what is going,

Let come that which is coming.

This becomes your connection to Source.

As we enter this next phase of Yoga Nidra,

Remain as motionless as possible.

If you need to move or make an adjustment,

Do so mindfully and return to stillness as soon as you're able.

Resolve to remain awake,

Staying in touch with the sound of my voice.

Allow your entire body to respond to my words directly and non-mentally.

Allow any disturbances,

External or internal,

To draw you more deeply within.

In Yoga Nidra,

You enter the subconscious pranic field.

Let your mind merge and melt into the energy body and go beyond the boundaries of body and mind.

Now shift from thinking and doing to feeling and being.

Do absolutely nothing from now on.

Simply relax.

Drop into the deepest state of tranquility and stillness.

Now,

Your consciousness is in direct communion with your energy body.

Now,

Follow my guidance as we begin the relaxation breath.

Breathing in deeply,

Fill your lungs from the bottom to the top as if you're filling a water bottle.

As you breathe out,

Empty your lungs from the top to the bottom.

Let your breath be slow and steady.

Observe the movement of your abdomen and chest.

Stay connected to the wonderful feeling of the release of tension and the deep feeling of relaxation.

Let this feeling extend to every part of your body.

And let this entire process of breathing be the vehicle for deepening your relaxation.

Now,

Redirect your full attention to your breath.

Create no struggle around breathing.

Use the breath to release any tensions.

Slowly deepen your inhalations and exhalations.

And let the exhalation be longer than the inhalation.

Let the flow of your breath be steady and uniform as much as possible.

And bring your undivided attention to the movement of your abdomen and chest as you breathe in and out.

With each breath out,

Release any tension held in your body and anticipations in your mind.

Let go.

With each breath in,

Fill every nerve and cell with pulsating,

Healing energy.

Softening.

Breathing out,

Let go of holding anywhere in your body.

Let go even more.

With the next breath in,

Visualize your body renewed and revitalized with new life.

Empty your body and mind and enter deeper levels of stillness and silence.

And now,

Breathe normally and be still.

Bring your total attention to the pulsating energy field felt in the form of sensations in your body.

Observe how your attention feeds the expansion of the pulsating energy field.

Energy follows attention.

Feel all the tension in your mind and tightness in your muscles melt away.

Let all the tension simply melt,

Drain away and dissolve in the expanding energy field.

Bring your attention to your eyebrow center.

Recognize your deep connection to the original source of life force.

The life energy that sustains your life and is an extension of your soul.

Drop into that silent space where all doing stops.

Enter an effortless state of being.

And now follow my guidance as we move through different parts of the body.

Let your attention rest on each body part as I name it without comment or judgment.

All ten toes.

Both ankles.

Both knees.

Pelvis.

Abdomen.

Chest.

Arms.

Hands.

Throat.

Face.

Back of head.

Shoulder blades.

Spine.

Buttocks.

Calves.

Heels.

Soles of the feet.

Sense the whole body from the top of the head to the tips of the toes.

Whole body.

Whole body in awareness.

Feel the whole body contained in vast,

Spacious awareness.

Now sense the space around the right side of the body.

Sense the space as it touches the skin boundary on the right side of the body.

Sense the space around the left side of the body.

Sense the space as it touches the skin boundary on the left side of the body.

Sense the space as it touches the entire skin boundary.

Experience the entirety of the body simultaneously and equally.

The entire body.

More energy than density.

Pulsing.

Tingling.

Breathing.

Whole body breathing in.

Whole body breathing out.

Sense the space around this body.

Every breath moving in this space.

Just the breath.

Just space.

You are both the space and the experience contained in it.

One whole cohesive experience.

Experience it.

Become it.

Resting in witness consciousness.

Allow yourself to receive the following images and experiences.

Judge nothing.

Remaining unconditionally open and present to all that passes in the field of awareness.

A torrential rain.

Phoenix rising out of its own ashes.

A lion.

Sunset on the ocean.

A gateway.

The sound of temple bells.

And now be still.

Witnessing unattached to all that passes.

If nothing appears,

Just be aware of that.

Be totally present.

Completely absorbed.

Give yourself the permission to enter into the deepest level of relaxation right now.

Letting go.

Nothing to do or achieve.

Dissolve into stillness.

Open.

Empty of all doing.

All past.

All future.

Merge into this space and be empty.

Sensations,

Thoughts,

Images floating by like clouds on a clear blue sky.

Letting it all gather and dissipate.

Come and go.

Be the space in which it is all happening.

Here your intention and your affirmations are actualized and fulfilled with effortless ease.

If you have an intention,

Bring it into your awareness three times in the form of words or images or a felt sense.

If you do not have an intention,

Just remain silent and let spirit who knows what's best do it for you.

Allow your intention to go to the deepest levels of recognition with no hesitation.

Have faith and trust that it has been heard and is being acted upon by a higher power of the source within you.

There is no need for you to do anything about it.

All channels are open and the life force is flowing freely,

Healing the body,

Calming the mind.

Open your heart and feel content.

Allow your entire self to respond spontaneously and effortlessly to what I say.

I allow that which is coming to come.

I allow that which is going to go.

I go to the source that heals all conflicts and restores my health and peace of mind.

I live in a perpetual creative response to what is present.

At this sacred moment,

Your whole being has made a major paradigm shift.

Feel totally unburdened and free to move in life with effortless ease.

Feel energy and grace fill you and surround you at all times.

Knowing that you are soul,

You can witness life's experiences and let them pass by.

Right response and right actions will come through you.

With that clarity,

Keep your heart open to all conditions.

Now begin to become aware of the rising and falling of the breath.

Slowly feel yourself beginning to rise to the surface of awareness.

Sense the body resting on the floor or the surface beneath you.

The quality of the air as it touches your skin.

Then gradually you can move as if you are waking from a restful sleep.

If you choose,

You can start to bend your knees and bring them closer to your chest.

Perhaps rolling off to one side.

Take your time.

Do not hurry.

If you choose to curl up,

Make a fetal position.

Feel and sense the safety and comfort and protection held in the womb of existence.

Bring your intention back into your awareness.

Then gradually moving.

You can choose to remain lying down or you can start to shift and sit up.

Depending on your time of day.

If it's the evening,

Perhaps you choose to flow into sleep.

At any other point of the day,

Starting to ease back into your waking state.

You can continue to stay with this deep inner experience.

Regardless of what you consciously recognize has or has not changed,

Know that something deep within has shifted.

Becoming aware of your body.

Bring a deep sense of peace and contentment with you as you invite attention back.

And simply notice how relaxed your body is.

How soft the breath is.

How quiet the mind is.

Know you can easily enter this state of stillness again and again.

Closing this yoga nidra now.

This yoga nidra is now complete.

Om.

Peace.

Peace.

Peace.