I will create a script that includes three goals you would like to work on. The main practice would include all your goals, up to ten if you followed my other teaching on Manifestation Goal Setting. Either way, have in mind three things you are going to use now with three scenes of The Wish Fulfilled (a scene that implies the fulfilment of your desire).
Start – Progressive Muscular Relaxation (This is optional. I don’t include it myself nowadays as it caused cramping in my legs. At this point, go through the whole thing, and when you grow beyond the guided version to self-direct, you’ll know what works for you).
Lie on your back in a comfortable position, head elevated, arms by your side palms up. Start by bringing your awareness to your feet. Inhale deeply and clench the muscles in your feet, then as you exhale, feel the sensation as you relax the muscles and the tension dissolves.
Move up to your calves. Inhale deeply, clenching your calf muscles, and exhale, allowing them to relax completely and be aware of the sensation there.
Continue this process, moving through each muscle group:
Thighs: Inhale, tighten, exhale, release.
Buttocks: Inhale, engage, exhale, let go
Genitals: Inhale, engage, exhale, let go
Abdomen: Inhale, contract, exhale, relax.
Chest: Inhale, tighten, exhale, release.
Back: Inhale, feel the muscles engage, exhale, let them soften.
Transition to your arms:
Hands: Inhale, clench your fists, exhale, release.
Forearms: Inhale, tighten, exhale, let go.
Biceps: Inhale, engage, exhale, relax.
Shoulders: Inhale, lift, exhale, release.
Move to your neck and throat:
Neck: Inhale, gently tilt your head back, exhale, bring it to a neutral position.
Throat: Inhale, swallow, exhale, release any tightness.
Finally, focus on your face:
Jaw: Inhale, clench, exhale, let your jaw relax.
Eyes: Inhale, squeeze your eyes shut, exhale, let them soften.
Forehead: Inhale, raise your eyebrows, exhale, release.
Part 2: Broad Muscle Focus – Feet to Head:
Now, we’ll revisit each area, but this time, encompass broader muscle groups. Inhale, encompass your entire legs, clenching your feet, calves and thighs, and releasing the tension on exhale.
Next, lower body and torso, buttocks, genitals, inhale, clench, exhale, release.
Arms and throat: Inhale, embrace, exhale, relax.
Head and face: Inhale, clench, exhale, release.
Energy Circulation
If you have practiced the energy technique I have taught elsewhere and are able to self-direct and energize the whole etheric body in a few minutes, this is where you would perform that sequence. If not and you have not yet studied this, then I direct you to it for future inclusion. It isn’t necessary for mastering this pure method of trance but will hugely compliment it when you have both abilities.
Yoga Nidra
First Circulation: Pure of Intention
Put your attention on the crown of your head for a moment, until you feel an energetic sensation. This should only take a moment for a slight tingle or warmth or pressure to be present. Now put attention on the whole scalp until, again, there is a sensation, then carry on the same way in this sequence:
forehead, eyebrows, eye-lids, eyes, nostrils, cheeks, lips, mouth, tongue, chin, neck, back of neck, throat, right shoulder joint, right upper arm, right elbow, right forearm, right wrist, back of right hand, right palm, right thumb, right index finger, right middle finger, right little finger, back of right hand, right wrist, right forearm, right elbow, right upper arm, right shoulder joint, neck and neck joints, back of the throat, [and now down the left arm] left shoulder joint, left upper arm, left elbow, left forearm, left wrist, back of left hand, left palm, left thumb, left index finger, left middle finger, left little finger, back of left hand, left wrist, left forearm, left elbow, left upper arm, left shoulder joint, neck and neck joints
Back of throat, chest, ribs, under armpits, side of ribs, chest, shoulder-blades, heart, stomach, around stomach, naval lower abdomen, lower back, waist, genitals, hips, right thigh, right knee, right calf, right shin, right ankle. right instep, right sole, little toe, second toe, third toe, fourth toe, big toe, back to fourth toe, third, second, little, back up right sole, right instep, right ankle, right shin, right calf, right knee, right, thigh, hips. Left thigh, left knee, left calf, left shin, left ankle. left instep, left sole, little toe, second toe, third toe, fourth toe, big toe, back to fourth toe, third, second, little, back up left sole, left instep, left ankle, left shin, left calf, left knee, left thigh, hips.
genitals, waist, lower back, lower abdomen, naval, stomach, heart, shoulder-blades, chest, sides of ribs, under armpits, back of throat,
both shoulders (simultaneously), both shoulder joints, both upper arms, both elbows, both forearms, both wrists, both hands, both thumbs, both index fingers, both middle fingers, both ring fingers, both little fingers, both palms, both wrists, both forearms, both elbows, both upper arms, both shoulder joints, both shoulders, whole neck, base of throat, Adams apple, inside of throat, tongue, chin, jaw, mouth, lips, both cheeks, both cheekbones, nostrils, both eyes, both eyeballs, both eyelids, both eyebrows, third eye, both temples, forehead, whole head.
Focus on the breath going in and out now, and feel it like a wave of sensation going from head to toe and back again for three in/out exhalations.
First Intention
Imagine you are lying on a bed in a lift. The walls are made of glass and you can see the texture of the granite beyond them. There is a screen by the closed door showing the floor number as 100 and the numbers are superimposed over a picture of a still from your first wish fulfilled. Mentally state that desire three times [pause].
Look out into the blackness of your closed eyelids. Look up slightly, as though you are focusing around fifteen centimeters before your third eye. Be aware of the visual phenomena. It is not pure black space, but see the little pinpricks of lights and perhaps moving shapes. Mentally say, ‘I feel gratitude and joy arise in me as I fall deeper and deeper into a traaaaaaance’ and slowly count 5….4…..3…..2…..1
Now see the lift start to descend. See the granite walls outside the glass moving. See the numbers on the screen counting down, keep your eyes looking up unmoving at the same point in the blackness. Recreate the feeling you feel in your body, of sinking, like when you are in an actual lift and have a sense of being slightly disorientated as you go down. Make sure to keep your eyes up and unmoving which will help. Be aware of gratitude and joy rising in your body as you go down, and if you don’t feel it, bear in mind this practice is manifesting your goals.
Keep the disorientated, falling sensation until you get to the 66th floor. See the doors open and beyond them is the scene of your wish fulfilled. Release your consciousness from your body and live in this scene, feeling gratitude and joy, for a minute.
Now drift your consciousness back from your dream body beyond the lift doors, back to the body lying in the lift. [pause]. See the doors close and the descent restarts. Mentally say, ‘I feel gratitude and joy arise in me as I fall deeper and deeper into a trance’. Make sure your eyes are again up and unmoving, See the granite going past and the numbers ticking off as you go down slowly towards the 33rd floor. Mentally say, ‘I feel gratitude and joy arise in me as I fall deeper and deeper into a traaaaaaance’ and slowly count 5….4…..3…..2…..1
When the lift reaches the 33rd floor, the doors open and you see a scene of your wish fulfilled for your second intention. Let your consciousness drift from the body in the lift to the future you beyond the doors. Fully feel yourself into the scene, see, smell, taste, touch and hear it’s reality for a minute. [pause].
Now drift your consciousness back from your dream body beyond the lift doors, back to the body lying in the lift. [pause]. See the doors close and the descent restarts. Mentally say, ‘I feel gratitude and joy arise in me as I fall deeper and deeper into a trance’. Make sure your eyes are again up and unmoving, See the granite going past and the numbers ticking off as you go down slowly towards the first floor. Mentally say, ‘I feel gratitude and joy arise in me as I fall deeper and deeper into a traaaaaaance’ and slowly count 5….4…..3…..2…..1
When the lift reaches the first floor, the doors open and you see a scene of your wish fulfilled for your second intention. Let your consciousness drift from the body in the lift to the future you beyond the doors. Fully feel yourself into the scene, see, smell, taste, touch and hear it’s reality for a minute. [pause].
Now drift your consciousness back from your dream body beyond the lift doors, back to the body lying in the lift. [pause]. See the doors close. Time to return to waking consciousness. This only takes a moment. Simply affirm, ‘I am now going to count from one to ten, and when I get to ten, I will be wide awake and ready to continue my activities’. As you count up, the lift can magically return to it’s starting point in just a short distance. The door counter shows, 1, 2, 3 as you are counting up and you see the granite move down as you go up, but not too fast. 1, 2, 3, 4, 5, 6 7, 8, 9, 10. You are now wide awake, refreshed and happy.