Yoga Nidra For Inner Strength And Courage

Namaste and welcome.

Give yourself this time to withdraw your senses from the outer world,

Coming to rest in the deep perfect peace of your own inner state of being.

Surrender your body to the surface beneath you and quickly release each and every muscle in your entire physical body.

Release the large muscles in the arms and legs,

The abdomen and muscles of respiration.

Allow the belly to release and become expansive.

Release the muscles of your hands,

Shoulders and face,

The muscles surrounding your eyes,

Your head and cheeks.

Now watch the breath flowing through the nostrils.

Experience the warming sensation of the breath at the right nostril and experience the cooling sensation of the breath at the left nostril.

Just watch the blissful flow of each incoming and outgoing breath.

See yourself lying outdoors in your favorite natural location.

Feel the earth beneath your body and the air on your skin.

See the ember-hued glow of the setting sun,

A lion reposing beneath the shade of a tree,

An eagle gliding without stretched wings.

Now silently repeat your sankalpa or you may wish to use the following,

I am the embodiment of courage and inner strength.

I am the embodiment of courage and inner strength.

I am the embodiment of courage and inner strength.

We will now begin withdrawing our senses from the physical dimension by effectively putting the body to sleep as the inner self remains awake.

Begin by bringing your awareness to the right hand,

The right hand thumb,

Second finger,

Third,

Fourth,

Fifth finger,

Palm of the hand,

Back of the hand,

Right wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

The right side of the torso,

Waist,

Hip,

Thigh,

Back of the thigh,

Right knee cap,

Back of the knee,

Shin,

Calf muscle,

Ankle,

Heel,

The sole of the right foot,

Top of the foot,

Right big toe,

Second,

Third,

Fourth,

And fifth toe,

The whole right side of the body,

Now the left hand,

The left hand thumb,

Second,

Third,

Fourth,

And fifth finger,

Palm of the hand,

Back of the hand,

Lower arm,

Elbow,

Upper arm,

Shoulder,

The left side of the side of the torso,

Waist,

Hip,

Thigh,

The back of the thigh,

Left knee cap,

Back of the knee,

Shin,

Calf muscle,

Ankle,

Heel,

Sole of the left foot,

Top of the foot,

Left big toe,

Second,

Third,

Fourth,

And fifth toe.

The whole left side of the body.

Now bring your awareness up to the crown of your head,

The forehead,

Right eyebrow,

Left eyebrow,

The center of the eyebrows,

Right eyelid,

Left eyelid,

The right eye,

Left eye,

Right ear,

Left ear,

The nose,

Tip of the nose,

The upper lip,

Lower lip,

The lower lip,

Mouth,

And the tongue,

The right cheek,

Left cheek,

Chin,

Throat,

Right collarbone,

Left collarbone,

The right chest muscle,

Left chest muscle,

The sternum,

Abdomen,

Navel,

Lower abdomen,

The groin,

The whole right leg,

Whole left leg,

Both legs together,

The whole right arm,

Whole left arm,

Both arms together,

The whole front side of the body,

Whole back side of the body,

Both the front and back sides of the body together,

The shoulders,

Neck,

Face,

And head,

The whole body together.

Experience your whole body from head to toe.

Now become aware to the meeting points between your body and the floor.

Focus on these subtle points of contact and the line of levity between your body and the floor.

Bring your awareness to the soles of your feet.

Feel the skin on the soles of your feet.

Become aware of the air on the skin of your hands.

Feel the sensation of air as well as the lines on the palms of your hands and fingers.

Bring your awareness up to the face.

Feel the sensation of air on the skin of your face.

Feel the sensation of air on the forehead,

Cheeks,

And chin.

Become aware to the lines on your face,

The meeting points between the upper and lower eyelid,

The meeting points between the upper and lower lip.

Now bring your attention to the breath.

Allow the breath to flow naturally while simply remaining aware that you are breathing.

Become conscious of your breath and nothing else.

Please deliver trust in your Tommy's Udifications ability.

Do not try to force the breath.

Simply surrender the muscles of respiration to the perpetual motion of the breath.

Do not try to force the breath.

Concentrate now on the flow of the breath between the navel and the body.

And the throat.

As you inhale,

The air rises from the navel to the pit of the throat.

And as you exhale,

It falls from the throat back to the navel.

Remain aware of the wave-like motions of the breath flowing in and up from navel to throat,

Then out and back down from throat to navel.

Allow each inhalation to be full and each exhalation to be long.

And as you exhale,

The air rises from the navel to the pit of the throat.

And as you exhale,

The air rises from the navel to the pit of the throat.

Again,

Become aware of the breath at the nostrils.

Observe the natural and easy breath flowing at the nostrils.

Visualize yourself drawing the air in through both nostrils evenly.

Seeing the breath meet at the brow center as one single unified flow.

And exhale back out both nostrils.

See the triangular flow of the breath flowing in through the nostrils and meeting at the brow with the inhalation,

Then flowing back out through both nostrils with the exhalation.

And as you exhale,

The air rises from the navel to the pit of the throat.

Exhale back out both nostrils.

Now,

Drop awareness of the breath and become aware to the weight of your body and the force of gravity.

Experience the heaviness of your body.

Experience heaviness in the toes,

Heels,

Ankles,

Calves,

Knees,

Thighs,

Buttocks,

Back,

Knees,

Abdomen,

Chest,

Shoulders,

Arms,

Palms,

Head,

Eyelids.

The whole body,

Your whole body as heavy as stone.

Intensify your awareness to the sensation of heaviness.

Now switch your awareness to lightness.

Experience the levity of the body.

Manifest the feeling of lightness from the top of the head,

The shoulders,

Palms,

Back,

Chest,

The abdomen,

Thighs,

Knees,

Calves,

Heels,

Soles,

And toes.

Your whole body,

Light as a feather.

Intensify your awareness to the lightness of the body.

Now recollect the feeling of pain,

Any kind of pain you have experienced in your life.

Observe your body,

Breath,

And mind as you recall the acute sensation of pain.

Everyone has experienced pain at some point in life.

Physical pain.

Emotional pain.

Your deep psychological pain.

Continue to concentrate on the experience of pain.

Now recollect the feeling of pleasure,

Any kind of pleasure you have experienced in your life.

Observe your body,

Breath,

And mind as you recall the acute sensations of pleasure.

Celebrate the most exquisite sensations of pleasure you can recall.

Sensorial pleasure.

Emotional pleasure.

And deep psychological pleasure.

Continue to concentrate on the experience of pleasure.

Now resting in the equanimity of the inner self,

Free from the extremes of duality.

Withdraw your awareness now to that center hub at the core of all experience where you are neither pulled by attraction nor pushed by aversion,

But can rest freely in that perfect peace,

Equanimity,

Silently content,

Full of self-born joy,

And the bliss of your inner most state of being.

That's it.

The more you remain a witness,

Without any preference for what comes and goes,

The more serene and silent the thoughts become.

And the more serene and silent that the thoughts become,

The more you can remain detached.

And the more you can remain detached,

The more you can remain detached.

Now,

Experiencing the fullness of your own being,

Enjoying the self-sustained happiness of your own true nature,

Releasing all attachment and dwelling in that source of satisfaction within.

And as you continue now to release all the external,

Superficial levels of your being,

Remaining centered in your innermost truth,

You can begin to notice a limitless source of inner strength and courage.

Courage from knowing that your strength is born from within,

Not dependent on anything in the outer world.

And you can draw from this infinite reservoir of inner strength as quickly as it takes to consciously take a deep breath in and release,

Allowing the breath to flow out from you.

Take a deep breath in and release.

From perfect trust in your limitless source of inner strength comes perfect peace,

Self-confidence,

Indomitable willpower,

And courage.

From perfect trust in your limitless source of inner strength comes perfect peace,

Self-confidence,

Indomitable wonder.

Again,

Quickly scan your body and release those large groups of muscles that habitually carry muscular tension.

Release,

Bringing your awareness back to the breath dissolving in the heart space directly back from the sternum.

And as you dissolve all thoughts to that center point within the heart,

You again begin to notice that inner strength.

Now taking the courage to remain centered in your own source of peace.

Give yourself this time to enjoy the inner joy of self.

We will now observe ten minutes of perfect silence.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Ten minutes of silence begins now.

Now bring your awareness to the physical body lying on the floor in shavasana.

Consciously scan your body and release any groups of muscles that become tense once awareness is lost.

Simply release every muscle from head to toe.

Again becoming aware of the natural and easy breath.

Just allow the breath to flow spontaneously.

Once again discovering that inner source of peace and strength within the core of your being.

You are that strength.

Now,

Again recall your sankalpa.

I am the embodiment of courage and inner strength.

I am the embodiment of courage and inner strength.

I am the embodiment of courage and inner strength.

Now remain centered in your inner source of strength as you begin extroverting your awareness to the outer world of the senses.

Visualize the room you're lying in,

The four walls,

Ceiling,

And floor.

Visualize your body lying in shavasana.

Very slowly now,

Whenever you are ready,

Begin by just moving the index finger of your dominant hand.

And slowly open your eyes and begin to stretch and rise with courage to end this session.

The practice of yoga nidra is now complete.

Om shanti shanti shanti.

Om shanti shanti shanti.