Break Free! Soar! Have Peace Even During Stressful Times.

This I AM Yoga Nidra is designed to help you experience profound peace in the midst of challenges. It unlocks a tranquil energy that comes from taking yourself out of the middle of the stress to allow you to observe it from a neutral point of view. The meditation brings thoughts, emotions, and the body into alignment/unity via a journey through the Chakras. Finally, you have an opportunity to connect with the version of you that brings clarity, wisdom, and creativity. I offer this meditation as a gift of love and healing. Blessings!

Transcript

As you prepare for this yoga nidra,

Go ahead and make yourself very comfortable.

You can practice this yoga nidra lying down or practice it sitting up.

In either case,

Let the spine be long.

Eyes can be closed or open with a soft gaze,

Not really focusing on any one thing in particular.

You might want to have a blanket handy.

Sometimes the body temperature drops while meditating.

You'll be invited to use an intention today.

You can use one that you're currently working with.

Regardless,

You can see what arises in the moment and use that intention.

Make any final adjustments that you need to be supremely comfortable.

You might want to put a pillow underneath the knees if you're lying down.

It's important to know there is no right or wrong way to meditate.

Let whatever happens be.

Accept it as perfect for this moment in time.

Let's begin.

Close your eyes.

Quiet your mind.

Be still.

Let go of all thought,

Worry,

And tension.

Give yourself fully to your higher power,

Relax,

Trust,

And let go into this experience.

Breathe in fully and exhale with a deep sigh.

Again,

Breathe in fully and exhale with a deep sigh.

Let go even more.

Feel a deep sense of contentment,

Peace in your heart.

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

Images,

Or as a felt sense.

If you're unclear about your intention,

Just see what appears in your field of awareness.

Repeat your intention silently three times.

Now hear these words and repeat them silently to yourself.

During this time,

I will let go of any struggle or effort to make anything happen.

Allowing each moment to unfold spontaneously.

Maintaining this awareness,

Gently begin rubbing the palms of your hands together,

Perhaps rubbing them vigorously,

Creating a little bit of heat.

To the degree that you feel comfortable,

Place your fingertips on your eyelids,

The entire surface of the palms touching your face.

Start now by massaging your face,

The fingers working up from the eyebrows to the hairline,

Moving out to the temples,

Circling the fingers at the temples,

Being down to the joint of the jaw,

Along the jaw line to the chin,

Massage around the parentheses of the mouth,

Up to the bridge of the nose,

Around the orbits of the eyes,

Moving to the ears,

Massaging in front of and behind the ears,

Maybe even a gentle pull on the earlobes.

Feeling all tensions and holding melt away.

Squeeze the back of the neck,

Maybe even the shoulders.

Now place the entire surface of the palms on the face,

Fingertips on the eyelids.

Drop all expression from the face.

Take a deep breath in and let go.

Take another deep breath in and release,

Relaxing muscles,

Tissues,

Cells.

Let go even more.

Place your arms to your sides,

If you're using a blanket,

Maybe you put your arms underneath.

Feel the impact flooding the whole body,

The entire being,

Bathe in the sensations.

Feel what is present without labels or commentary.

Feeling more,

Thinking less.

Release any struggle to make anything happen.

Feel the vibratory impact penetrate,

Feel it permeate every muscle,

Cell,

Nerve.

As we enter this next phase of yoga nidra,

Remain as motionless as possible.

If you need to move or make an adjustment,

It's okay.

Do so mindfully,

Return to stillness as soon as you are 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,

As you respond to music sometimes when you get tingles in your arms.

Allow the commentary of the mind to dissolve into sensation.

As you meditate,

You enter into the subconscious energy field.

Let your mind merge and melt into this energy.

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,

Stillness,

Peace.

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 were 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,

The deep feeling of relaxation.

Allow this feeling to extend to every part of your body.

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

Redirect your full attention to your breath.

Use the breath to release any tensions.

Slowly deepen your inhalations and exhalations.

Let each exhalation be longer than the inhalation.

Let the flow of your breath be steady and uniform like ocean waves lapping along the shoreline.

With each breath out,

Release any tension held in your body.

Release any anticipations in your mind.

Let go.

With each breath in,

Fill every nerve and cell with pulsating,

Healing energy.

Relax.

Breathing out,

Let go of any holding anywhere in your body.

Let go even more.

With each breath in,

Visualize your body renewed and revitalized with new life.

Empty your body and mind.

Enter deeper levels of stillness,

Silence.

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.

Bring your attention to your eyebrow center.

Recognize your deep connection to the original source of life,

This energy flowing through you,

The life energy that sustains you.

It's an extension of your soul.

Experience silence extending everywhere.

Enter an effortless state of being.

Follow my guidance as we move through different parts of the body without comment or judgment.

Imagine a healing light surrounding each body part as I name it.

The light nourishing and restoring tissues and cells.

All 10 toes,

Both ankles,

Both knees,

Pelvis,

Chest,

Shoulders,

Arms,

Knees,

Toes,

Arms,

Arms,

Hands,

Throat,

Chin,

Face,

Head,

Back of head.

Shoulder blades,

Back,

Buttocks,

Calves,

Heels,

Soles of feet.

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

Whole body.

Feel the whole bodies contained in vast,

Spacious awareness.

Place all of your attention at the Muladhara chakra located at the base of the spine.

Imagine and feel this area beginning to glow and pulse.

Feel the earthly dense quality at the base of the spine.

Now let this grounding be a foundation for awakening into higher centers of consciousness.

Tendencies of the condition past moving energies down and out now freed to move inward and upward toward liberation.

Energy rising through the feet,

Legs,

Perineum,

And up through the spine,

Nourishing and awakening higher centers of consciousness.

Now bring your attention to the second chakra located in the pelvis,

The area of the reproductive organs and the sacral nerve plexus.

Imagine and feel this area beginning to pulse and glow,

Allowing this energy to nourish reproductive functions.

Visualize your body filled with divine light and love.

Now bring your total attention to the Manipura chakra located at the navel associated with the solar plexus of the nerves that nurture all of the abdominal organs of the area.

Feel this area beginning to pulse and glow.

Allow the primal forces of aggression and compulsion to dissolve into the light of your awareness.

Sense it being converted to clarity,

Confidence,

And strength,

Facing all challenges with equanimity and dignity.

Feel you are now free from all limitations.

Your inner core feels vital and strong,

Connected to your source.

You lack absolutely nothing as you step into the next integrated state of being.

Now breathe into the heart center.

Feel the area in the middle of the chest beginning to pulse and glow.

Experience the regenerative,

Restorative healing power.

Relate it,

A healthy functioning of the heart,

Lungs,

And thymus gland.

See the heart center transmuting the energies of the lower chakras.

Experience a deep sense of love and compassion.

Let it change the perception that you have of the world.

Feel yourself becoming a beacon of love and light,

Attracting the energies of the lower centers and transforming them at the heart.

Bring your attention to the throat,

The cervical nerve plexus.

Feel the throat and thyroid gland glow.

Pulse.

See yourself entering into the expansiveness of the throat chakra.

From here,

You can reclaim your voice of wisdom.

You are free from all inhibitions and limitations to awaken creative expression.

Now bring your attention to the point between your eyebrows.

Feel the area between your eyebrows at about three inches in toward the center of the brain beginning to glow.

Pulse.

Feel the pituitary and pineal glands being reactivated and rejuvenated deep inside the brain.

You see the time transcendent nectar of your inner self dripping from the pineal gland,

Penetrating and spreading everywhere to every cell of your being.

Rest in awareness.

If there's any chakra or corresponding area of your body that needs additional healing,

Bring your attention to that area now.

See it bathed in healing light.

Now see a thousand petal lotus at the crown of the head.

Feel all the chakras spontaneously and effortlessly aligned.

See energy moving unimpeded and upward toward the crown chakra.

See the whole body surrounded and permeated by light.

All boundaries and illusion of separateness disappearing.

Dissolve.

Disappear into oneness.

Here there remains nothing to do or achieve.

You have entered the domain of grace.

This domain of integration,

You're a witness of all that is happening,

But doing nothing to make it happen.

Feel completely safe and comfortable.

Hand yourself over to the power and protection of your higher source.

Hand over all fear,

Apprehension,

And anxiety about all that you want to change,

Control,

And manage.

Let it go.

Replace it with trust and faith in your higher self.

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,

Images,

Or as a felt sense.

If you don't have an intention,

Just remain silent and let spirit,

Who knows what is best,

Do it for you.

If you have self-defeating patterns or habits that are holding you back and you want to be freed from them,

Make that an intention now.

Allow these intentions to go to the deepest levels of recognition with no hesitation.

Know that your higher self recognizes,

Honors,

And accepts your intentions.

Have faith and trust that it is being heard and being acted on.

There's no need for you to do anything about it.

Bring your attention back to the center between the eyebrows and feel all the energies of your body from all meridians activated,

Purified,

Balanced.

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

Healing the body,

Calming the mind.

Open your heart and feel content.

Let the following affirmations flow into the deepest parts within you.

Listen and respond spontaneously.

If you want,

You can repeat the affirmation silently to yourself.

I flow in my inner source.

Answers and guidance arise naturally and without effort.

I have everything I need within me.

A sense of acceptance comes from within.

I am grounded in the peace and confidence that flow from within.

From stillness,

I connect with my real self.

Let go of your wisdom and create solutions from the place of inner knowing.

At this sacred moment,

Your whole body has made a major paradigm shift.

Establish yourself in total trust and faith that remains free from any need to be in control.

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

Feel the presence of your higher self guiding,

Protecting,

And blessing you.

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

Do not hesitate or doubt or dispute it.

Let it come naturally.

Return to the point between the eyebrows where energies from all the meridians come into deep unification,

Integration,

Harmony,

Balance.

Establish a whole new relationship with reality regardless of how it begins to show up in your life.

Knowing that you are spirit,

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.

The quality of the air as it brushes the skin.

Gradually you can move as if you're waking from a restful sleep.

Bend your knees and pull them close into your chest.

Rock gently from side to side.

Take your time.

Do not hurry.

If it feels right to you,

You can turn on to one side and curl into a fetal position.

Feeling the safety,

Comfort and protection of your eternal presence.

Now bring your intention into your awareness again,

But change nothing.

Every time you find yourself in reaction,

You're empowered to replace it with your intention.

Now you can gradually move if it feels right to you.

You can begin to sit up with your eyes closed.

Continue to stay deep in this deep inner experience.

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

Know that something deep within has shifted to connect you with your intention.

Become aware of your body.

Bring a deep sense of peace and contentment with you as you bring attention back to the body.

Notice how relaxed the body is.

How calm the mind is.

Be still.

Be grateful.

Know that you can enter here again and again.

You may gradually open your eyes.

This brings us to the end of our Yoga Nidra.