Hi and welcome.
This yoga nidra is based on the Amrit Institute I AM yoga nidra method.
As we settle into this meditation,
Please ensure that you're comfortable.
You can lie on your back or be seated or in any position where you can let your body fully relax.
Throughout the meditation,
Try to remain as relaxed and motionless as possible.
If you need to move,
Please do so.
Just move mindfully and come back to stillness as you're ready.
Also,
Please note that I've incorporated intentionally long pauses.
I just don't want you to think that you've lost connection somehow to the meditation when you hear those long periods of silence.
And now settle back,
Make any adjustments to your physical body,
And as you're ready,
Close your eyes.
Take a full breath in through your nose and exhale through your mouth.
Let your body get heavy,
Surrendering the whole weight of your body to whatever is supporting you.
Bring your awareness to your heels and let your heels get a little heavier.
Relax the backs of your knees,
Let them soften.
Invite your hips to grow a little heavier.
With your next natural exhale,
Whenever it comes,
Let go of any holding in your belly and abdomen.
Feel the shoulder blades resting heavy against the floor.
Relax the shoulders,
Let go of any holding there.
And soften the jaw.
Create some space between your back teeth and feel all expression drain from the face.
Head supported,
Heavy.
And now expand your awareness and feel your whole body from the tips of your toes to the crown of your head.
Feel the whole body attend to all sensation present.
And let the body get even heavier now,
Sinking,
Melting.
And feel a blanket of calm wash over you.
Now,
Please receive this intention non mentally,
No thinking or analyzing,
Just hearing this intention.
I let go of that which I cannot control.
I do my best to let go of it.
I let go of the intention that I cannot control.
I let go of the intention that I cannot control.
I let go of that which I cannot control.
I do my best and let go.
Allow your inner gaze to come to rest at that point between your eyebrows.
Inner gaze resting at the eyebrow center,
Simply observing any sensation here,
Equally aware of what is and is not.
And make a shift from thinking and doing to simply feeling and being.
To simply feeling and being.
Just relax and drop into a state of tranquility,
Stillness and peace.
Feel your awareness drifting,
Sinking further below the thoughts.
Awareness sinking into that still,
Quiet place beneath the mind.
And now shift your attention and become aware of the rising and falling of the breath.
Change nothing.
Simply relax and observe the breath.
Notice if the breath is fast or slow,
Deep or shallow.
Whatever is happening,
Just relax and witness the breath.
Now gently deepen your inhalations and exhalations.
Breathing in and out of the nose.
Stay connected to every breath in and every breath out.
As you inhale,
Know that you're inhaling.
As you exhale,
Know that you're exhaling.
And now we'll inhale and exhale to a deep inhale.
And now we'll inhale and exhale to a count of four.
Inhaling for one,
Two,
Three,
Four.
Exhaling one,
Two,
Three,
Four.
Continue on your own,
Counting silently.
Find your own rhythm.
Soft and easy.
Release any struggle to make anything happen.
If thoughts come into your mind,
Simply bring your attention back to the count.
Belly rising as you inhale.
Belly falling as you exhale.
Feel yourself becoming more relaxed and peaceful with each breath.
Breath becoming longer,
Slower,
Deeper.
Tranquility,
Stillness,
And peace washing over you with each outgoing breath.
And now breathe normally.
Release the count.
Observe your breath becoming so quiet and still.
Almost non-existent.
Let the breath breathe itself.
Sink down into the silence beneath the mind.
Let go of any effort to make anything happen.
And now follow my guidance as we move our attention through different parts of the body.
As I guide you from point to point,
Remain in non-doing,
Silent awareness.
Resolve to yourself that you'll stay alert and awake.
Bring your undivided attention to the brow center.
Pit of the throat.
Right shoulder.
Elbow.
Wrist.
Tip of the right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Right wrist.
Elbow.
Shoulder.
Pit of the throat.
Left shoulder.
Elbow.
Wrist.
Tip of the left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Left wrist.
Elbow.
Shoulder.
Pit of the throat.
Middle of the chest.
Right side of the chest.
Shoulder.
Pit of the throat.
Middle of the chest.
Right side of the chest.
Middle of the chest.
Left side of the chest.
Middle of the chest.
Naval point.
Middle of the pubic bone.
Right hip.
Knee.
Ankle.
Tip of the right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Right ankle.
Knee.
Hip.
Middle of the pubic bone.
Left hip.
Knee.
Ankle.
Tip of the left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left ankle.
Knee.
Left hip.
Middle of the pubic bone.
Naval point.
Middle of the chest.
Pit of the throat.
And back to the brow center.
Gather all of your awareness here at the brow center.
Observe the vast stillness and silence.
Resting in this vastness,
Allow whatever comes into your field of awareness to be present without comment or judgment.
Witness it as it floats by like clouds in the sky.
Resting here in witness consciousness,
Allow yourself to receive the following images and experiences.
Judge nothing.
Remaining unconditionally open and present to all that passes in your field of awareness.
Ocean waves.
Endless desert.
Torrential rain.
The flame of a candle.
And now be still.
Still in that black space behind the forehead.
Simply observe what passes.
Witnessing,
Unattached,
To all that passes like clouds in the sky.
If nothing appears,
Just be aware of that.
Totally present.
Completely absorbed.
Give yourself the permission to enter an even deeper level of relaxation right now.
Let go.
There is nothing to do or achieve.
Dissolve and disappear into stillness.
Be open.
Empty of all doing.
Merge into this space and be empty.
Feelings,
Sensations,
Thoughts,
Images all floating by like clouds on a clear blue sky.
Letting it all come and go.
This space in which it's all happening.
Open.
Empty.
In this moment,
Allowing this intention to land in your awareness non-mentally,
Just hearing.
I let go of that which I cannot control.
I do my best and let go.
Allow this intention to travel to the deepest levels within you.
Know that your true self deep within honors,
Recognizes,
And accepts your intentions.
There's no need for you to do anything about it.
Rest back in awareness.
Attend to all sensation present in the body.
Bring your inner gaze to rest at your heart center.
And bring in a felt sense of peace and joy right into the heart center.
Now begin to become aware of the rising and falling of your breath.
Slowly feel yourself beginning to rise to the surface of awareness.
Sense your body resting on the floor.
Notice the quality of the air as it touches the skin.
Gradually,
You can move as if you're waking from a really restful sleep.
No rush,
No strain.
If you're lying down on your back,
You can bend your knees and pull them closer to your chest.
Rock sideways gently honoring any need to remain still as required.
Gradually come to rest on your side body,
The side that's most comfortable for you.
Wherever you are on your side,
On your back,
Seated,
Be still.
In this moment,
Just feeling and being.
Notice how relaxed the body is,
How soft the breath is,
How silent the mind is,
How quiet the heartbeat is.
Be still.
Be grateful.
Know that you can easily enter this place of peace and calm again and again.
The more often you come here,
The easier it is to arrive,
The longer you can stay.
At this time,
I invite you,
Only as you're ready,
To come up to a seated position if you're not already there.
And to gradually allow your eyes to open.
Know that you can remain still as long as you need to.
Thank you for joining me.
Namaste.
Jai Bhagwan.
