Welcome,
Beautiful.
Into this portal of I AM Yoga Nidra.
My name is Erica Jo.
Yoga Nidra is also known as the yoga of sleep and is designed to allow you to remember the quiet that is always available within you.
Please find your way to a very comfortable position.
Pillows under your head and knees.
Laying on a bed or on your yoga mat.
A warm blanket,
Or if listening in the summer.
A sheet is nice.
Each enhancing the feeling of cocooning.
An eye pillow can also be lovely.
We begin by offering ourselves a cozy position,
Relaxed and prepared to surrender into stillness.
Receive a breath.
And then a slow exhale.
Soften your jaw.
Lower your shoulders.
In I AM Yoga Nidra.
We remember the sacred stillness together.
We become the stillness.
The pauses in between the gentle instructions are spaces to marinate,
Invitations to let go even more.
Spaces to be intimate with the breath.
Receive another breath.
Long exhale.
Let's begin.
Close your eyes.
And quiet your mind.
Allow your attention to move inward.
Be still.
Feel your whole being beginning to soften and relax.
Let go of all thoughts.
Worry.
And tension.
Relax.
Trust.
And let go.
Breathe in fully.
.
.
And exhale with a deep sigh.
And again.
Breathe in fully and exhale with a deep sigh.
And let go even more.
Feel a deep sense of contentment,
Safety,
And peace begin to wash over you.
Now allow yourself to receive the following intention as I repeat it.
Let your whole body listen to what I say.
I am the wilderness.
I will guide you in the next phase to enter deeper levels of relaxation through the bumblebee sound and breath.
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 deep breath in and follow me.
Now stop.
And 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.
Empty your mind into the flood of energy.
Melt and merge into the experience of the energy body expanding beyond all boundaries.
Drop into complete silence.
And deep stillness.
Now bring your attention to the face.
With your next exhalation.
Allow all expression to drop from the face.
Releasing the tiny muscles around the eyes.
Allowing the eyeballs to rest back in their sockets.
Releasing the tiny muscles around the mouth.
Tongue resting in the mouth.
Lower jaw gently opening.
The softening.
Allowing the cheeks to soften towards the floor.
Scalp resting on the skull.
Neck softening.
Easing.
Simply be available to the entire range of sensations in the face and head.
Now drop.
Into a sense of your whole bodily presence.
Embrace this present moment's experience.
Undistorted by what you like or don't like.
Let go of what is going.
Let come that which is coming.
This becomes your connection to Source.
Feel every cell pulsing,
Vibrating.
With radiant energy.
Feel yourself descending down.
And to the stillness beneath the mind.
All excess tension and holding carried out with each exhaling breath.
As we enter this next phase of yoga nidra,
Remain as motionless as possible.
If you need to move or make an adjustment,
Do so mindfully and return to stillness as soon as you're 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 energetically.
Allow all thought,
All effort to dissolve into the vast spaciousness of being.
And 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 in the third eye.
Now your consciousness is in direct communion with your energy body.
Now bring your attention to the rising and falling of your breath.
Watch your breath moving in its own time.
As you breathe in through your nose.
Fill your lungs fully and completely without straining.
Now start exhaling through softly pursed lips as if you're blowing through a straw.
Let it be a prolonged steady stream of breath.
And empty your lungs completely.
Breathe in completely.
And breathe out completely without straining.
Each time you exhale.
Empty your mind of all anticipations.
And empty your body.
Of all tensions.
As you inhale,
Fill your heart with joy.
Feel coolness and calmness spreading through the body.
Continue to breathe this way with constant attention and detached awareness.
Each time you inhale,
Drop into a deeper level of silent awareness and experience the balancing and relaxing impact of the parasympathetic nervous system.
Prolong the outgoing breath until the lungs are completely empty.
Breath is calm.
Mind is silent.
Body is relaxed.
Is unconditionally open.
Now return to your normal breathing.
And turn your attention inward.
Let the breath move as it wishes.
So that you are not breathing so much.
As being breathed.
Now bring your total undivided attention to the eyebrow center.
And drop.
And to the deepest level of silent stillness,
Peace,
And harmony.
Let go.
Let go even more.
Enter an effortless state of being.
Follow my guidance as we move our attention through the body.
Sense subtle energy.
Following attention.
Bringing healing and balance to the whole body.
Let your attention rest on the bottom of the right foot.
Heal.
Ankle,
Lower leg,
Right knee.
Thigh,
Waste.
Right side of the chest.
Right armpit.
Shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
Back of the right hand.
Little finger.
Ring finger.
Middle finger.
Index finger,
Right thumb.
Palm of the right hand.
Feel energy expanding into the whole right side of the body.
From the bottom of the right foot.
To the palm of the right hand.
Whole right side.
Whole right side of the body in awareness.
Now let your attention rest on the bottom of the left foot.
Heel.
Ankle.
Lower leg.
Left knee.
Thigh.
Waist,
Left side of the chest.
Left armpit.
Shoulder.
Upper arm.
Elbow.
Forearm.
Rest.
Back of the left hand.
Little finger.
Ring finger.
Middle finger.
Index finger,
Left thumb,
Palm of the left hand.
Feel energy expanding into the whole left side of the body.
From the bottom of the left foot to the palm of the left hand.
Whole left side.
Whole left side of the body in awareness.
Now become aware of both sides of the body.
Become aware of the whole body.
Feel energy expanding from the bottom of both feet.
To the palms of both hands.
Feel the whole body balanced.
Feel the entire body as one integrated whole.
The whole body bathed in an evenly hovering awareness.
Give yourself the permission to enter into the deepest level of relaxation right now.
Let go.
Nothing to do or achieve.
Dissolve and disappear into stillness.
Open.
Empty of all doing.
All past.
All future.
Merge into this space and be empty.
Sensations,
Thoughts,
Images.
Floating by like clouds on a clear blue sky.
Letting it all gather and dissipate.
Come and go.
Be the space in which it is all happening.
Here.
Our intention and affirmations are actualized and fulfilled with effortless ease.
Now allow yourself to receive the following intention as I repeat it.
Feel every cell of your body receiving these words.
I am the wilderness.
I am the wilderness.
I am.
The wilderness.
Allow this intention to go to the deepest levels of recognition with no hesitation.
Hold our intention firmly and clearly with deep feeling and faith.
Establish it at the altar of your heart.
Bring your attention back to the center between the eyebrows.
And feel all the energies of 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 exist beyond all beliefs.
I live in the freedom of the being that I am.
I reside in restful awareness.
I am completely at peace with myself.
I experience infinite potential unfolding from within me.
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 longer you can stay there.
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.
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 bed or the floor.
The quality of the air as it touches the skin.
Slowly begin to move and stretch as if you are waking from a restful sleep.
If the impulse is to remain still,
Do so.
Bring our intention into your awareness again.
I am the wilderness.
Anytime you find yourself in reaction.
You are empowered to replace it with our intention.
Now you can gradually move and begin to sit up with your eyes closed.
Or if you'd like to remain in quiet meditation,
Please do so.
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 our intention.
Become aware of your body.
And 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 soft the breath is.
How silent the mind is.
How quiet the heartbeat is.
Be still.
And be grateful.
Know that you can easily return here again and again by remembering this feeling.
Receive a breath.
Long exhale.
Notice your sensations.
Pulses,
Tingles.
Notice what you notice.
Wiggle your toes.
Your fingers.
Find yourself fully back in your body.
Here.
Receive another breath.
Long exhale.
Thank you for opening yourself to the inner core of your stillness.
Notice you are safe.
May all beings know peace.
Jai Ma.
Jai Bhagawan.
Ashe Selah.
