I AM Yoga Nidra For Relaxing And Letting Go

This Yoga Nidra is in the style of I AM Yoga Nidra (Amrit Institute) to help find relief from stress, anxiety, and depression.
Find a comfortable and safe place, free from distractions. You'll start with a spinal twist on the ground. Your legs can extend when the twisting exercise is completed. Feel free to cover yourself with a blanket as your body temperature often drops when you relax.

Know that you can not do this practice wrong. Use this time to observe how your mind, body, and emotions respond; without labels or analysis.

This practice includes the use of an intention, bumble bee breath, so hum breath, heavy/light, opposite feelings, and connection with the higher self.

Transcript

Take a minute to get into your yoga nidra position.

Make sure that you are supremely comfortable before we get started.

Now close your eyes and quiet your mind.

Be still.

Let go of all thoughts,

Worry,

And tension.

Give yourself fully to your higher power.

Relax,

Trust,

And let go.

Breathe in fully and exhale with a deep sigh.

Again,

Breathe in fully and exhale with a deep sigh and let 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 as a felt sense.

If you're unclear about your intention,

Just see what appears in your field of awareness.

There's no right or wrong.

Whatever comes is okay.

Repeat your intention silently three times.

Now bring your body into awareness.

Recognize that 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.

If you're not already in a supine position,

Go ahead and lie down.

I'm going to start with a spinal twist.

Extend both arms out.

You want to be lying on your back and extend both arms out to the side at right angles to the body as much as possible.

Inhale and bend both knees.

Bring them in towards the chest.

Exhale and press both knees to the right.

Turn your head to the left.

Keep the shoulders pressed to the ground but do not force.

Use breath and breathe into any resistance felt in the body,

Any tension that you feel,

Any tightness.

Relax and let go.

Breathe deeply and let go even more.

To release,

Bring the knees up.

Wrap the arms below the knees.

Rock back and forth once or twice side to side.

Now extend both arms out to the side at right angles to the body as much as possible.

We do this on the other side.

Inhale and bend both knees.

Bring them in towards the chest.

Exhale and press both knees to the left.

Turn your head to the right.

Keep the shoulders pressed to the ground but do not force.

Use breath and breathe into any areas where you feel tightness.

Relax and let go.

Breathe deeply and let go even more.

To release,

Bring the knees up.

Wrap the arms below the knees.

Rock back and forth once or twice.

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

Use your thumbs to gently close your ears just tight enough so that you can still hear me.

Rest the remaining fingers on either side of the forehead.

In a moment we will take a deep breath in and with closed lips we will begin to hum the sound of the bumblebee.

Change the pitch of the buzzing sound to maximize the vibratory sensation felt in your skull.

Now take a breath in and follow me.

Hmm Bring your arms by your sides.

Cover your arms and place an eye pillow if that's what you want over your eyes.

Be still.

Bring your total undivided attention to your whole body.

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

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 the eyebrow center and empty your mind into the flood of energy.

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

Drop into complete silence and deep stillness.

All excess tension and holding carried out with each exhaling breath.

Feel your outward attention moving inward,

Totally absorbed,

Fully engaged in all the sensations in your body without judgment,

Without evaluation,

Without labels,

Fully engaged in the flood of energy.

Maintaining this inner stillness gently cover yourself if you haven't already and if you wish place the eye pillow over your eyes.

As we enter this next phase of yoga nidra remain as motionless as possible.

If you do need to move or make an adjustment do so mindfully and 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.

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,

Stillness and peace.

Now your consciousness is in direct communion with your energy.

From that very relaxed unified state follow my guidance as we begin to so hum breath.

Now start breathing in through the nostrils and guide your breath and attention steadily from the point between your eyes along the spine ending at the base of the spine.

And as you exhale guide your breath and attention upwards toward the length of the spine to the point in your forehead between your eyes.

Continue with this breath.

Now we will integrate this breath with the non-vocal sound of so hum.

Now with each inhalation feel the sound of so as the breath flows from the point between your eyes to that base of the spine.

And with each exhalation feel the sound of hum flowing up from the base of the spine to the point between your eyes.

Remain totally absorbed in the subtle vibration of the sound and energy moving along the spine.

Sound,

Breath,

Sensation and attention in complete synchronicity.

Experience it.

Be totally engaged in the sacred presence that I am.

Be deeply engaged,

Totally absorbed and completely merged into oneness.

That I am.

That I am.

That I am.

Now breathe normally.

Let your attention rest on the point between your eyes and bathe your whole body and being in the unified experience of so hum sound and breath.

Experience a deep stillness extending everywhere.

Feel your whole body lying still.

Feel safe.

Feel comfortable.

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

Let go.

Let go completely.

Enter an effortless state of being.

Now as I name the body part bring your total attention accompanied by a feeling of heaviness.

Sinking like a stone in water.

Both feet heavy like stones.

Calves and knees heavy.

Sinking deeper.

Thighs and hips very heavy like lead.

Abdomen,

Chest and back.

Gravity pulling you down deeper.

Shoulders,

Arms,

Palms very very heavy.

Feel your entire head heavy,

Heavy,

Heavy like a stone.

Give your body completely and totally to the omnipresent field of gravity.

Now experience your whole body heavy like a rock.

Feel your whole body sinking deeper and deeper.

Totally let go into the pole of gravity.

Sinking,

Sinking,

Heavy like a stone.

Sinking deeper into stillness and silent awareness.

Now shift your attention and as I named the body part let all of the heaviness drain away.

Let your body be buoyant and light like a fluffy cloud.

Both feet limp and light.

Calves and knees empty and free.

Feel it.

Thighs and hips hollow,

Weightless.

Abdomen,

Chest and back light and empty.

Shoulders,

Arms and palms floating.

Head hollow,

Empty.

Sense your whole body empty,

Light and hollow.

Feel the emptiness of your body and silence the mind.

Enter the power and protection of your energy body.

Embrace its featherly lightness.

Feel completely safe and secure.

Feel yourself getting lighter and lighter until you begin to float in the air.

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

Release your energy body from your physical body.

Experience the freedom of this new dimension.

Released and freed from identification with your body and mind.

Free of all inhibitions and boundaries of your body and mind,

Past and future.

Observe your body completely at rest,

Peaceful.

Recognize that you are the spirit separate from the physical body.

Enjoy the spirit freed from all limitations.

The innate healing wisdom of the body liberated and functioning optimally.

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

In this deep state of awareness allow the following polar experiences and their associations to arise and dissolve.

Simply allowing experiences to move without preference,

Labels or judgment.

By remaining witness you are releasing your identification with pre-programmed thoughts and feelings.

Sadness and joy,

Fear and safety,

Hate and love,

Suspicious and trusting.

Gradually allow visualization and accompanying sensations to fade as you bring your attention back to the point between your eyebrows.

Bring your attention to a constricted or dense part of the body.

Though you may not consciously recognize the cause of this feeling,

The innate intelligence of your body knows how to resolve it.

Breathe into this area.

Make space for it.

Give it room to move,

To loosen,

Disperse,

Dissolving,

Lightening.

The body releasing whatever it no longer needs.

Now sense the body's healing energy streaming toward this area as if it were attracting it like a magnet.

Watch this part of your body returning to wholeness,

Vitality as it is surrounded by this healing light.

With each inhalation begin to sense the body as more light than density until the whole body is felt as a pulsating,

Tingling energy field.

Any emotions,

Thoughts and fears that may have contributed to the imbalance can now be released and resolved.

See and feel your whole body as healed and whole.

Bring your attention to the center between your eyebrows and drop into the deepest level of relaxation.

Here there remains nothing to do or achieve.

You have entered the domain of grace.

In this domain of integration you are witness of all that is happening but doing nothing to make it happen.

All that can never be done by your doing can happen only in the non-doing presence of your being.

Feel completely safe and comfortable as you hand yourself over to the power and protection of this presence.

Feel it.

Experience it.

Be it.

Hand over all fear,

Apprehension and anxiety about all that you want to change,

Control and manage.

Let go of all doing.

Replace it with trust and faith in your higher power.

Let your mind merge and melt into the presence.

Enter the sanctuary of silence.

Remain empty and free from all doing.

Feel yourself as time transcendent presence now.

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 self felt sense.

If you do not have an intention just remain silent and let spirit who knows best do it for you.

Now allow yourself to receive the following intention as I repeat it.

I am loved.

I am loved.

I am loved.

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

Make that your intention now.

Allow this intention to go to the deepest parts and levels of recognition with no hesitation.

Know that your higher self recognizes,

Honors and accepts your intention.

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

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

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

Purified and balanced.

All channels are open and the life force is flowing freely healing the body and calming the mind.

Open your heart and feel content.

Just experience.

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

I am released from my self-image to explore,

Expand and experience the infinite potential unfolding from within me.

I hold no one responsible for all that has happened in the past.

I am free and clear of all that has happened in the past.

I relax so completely and let go so fully that the inner healing blueprint of my body functions freely and optimally.

Establish yourself firmly in faith and trust to receive the grace,

Protection and guidance of the higher self within you.

The more often you go to your source,

The easier it will be to return there and the longer you can stay.

Feel the presence of your own spiritual guides surrounding you and blessing you.

Accept their blessing and grace,

Embody it and spread it wherever you go.

Now you have prepared the base from where you can carry out interactions with life and interpersonal relationships,

The integrative power of love and the source within.

You are the emissary of light and love.

Carry it everywhere you go and to everyone you meet.

If you have an area that you feel needs healing,

Physical,

Mental or emotional,

Allow this light and love to flow into that area now.

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 touches your skin.

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

Bend your knees and pull them closer to your chest,

Rocking sideways gently.

Take your time,

Do not hurry.

When you are ready,

Just turn to your right side and curl into a fetal position.

Feel the safety,

Comfort and protection of the womb of existence.

Bring your intention into your awareness again.

Change nothing.

Every time you find yourself in reaction,

You are empowered to replace it with your intention.

Now you can gradually move and 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 and bring a deep sense of peace and contentment with you.

As you begin to bring more attention back to the body,

Notice how relaxed the body is,

How soft the breath is,

How silent the mind is,

How quiet the heartbeat is.

Be still and be grateful.

Know that you can easily enter here again and again.

Now you may gradually open your eyes.

Jai Bhagawan.

May the spirit be victorious.

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