I AM Yoga Nidra For Connection

This Yoga Nidra follows the I AM Yoga Nidra lineage through the Amrit Institute. We'll use guided breathe, heavy and light body awareness, the healing fountain visualization. Our intention is "I accept my body just as it is." This meditation is about 32 minutes total.

Transcript

And before we get too comfortable,

We're going to take the opposite stretch.

So as you take an inhale in,

Lift your arms above your head and give yourself a big good morning stretch.

Stretch your fingers and toes away from each other,

Stretch,

Stretch,

Stretch,

Stretch.

And exhale,

Release.

We're going to do it two more times,

So leave your arms up by your ears,

Take a big inhale in and lift the fingers and toes away from each other,

Stretch,

Stretch,

Stretch,

Stretch.

And exhale,

Release.

Last time,

Big breath in,

Stretch the fingers and toes far away from each other,

Stretch,

Stretch,

Stretch.

And exhale,

Release.

You can bring your arms by your sides and completely let go and feel a blanket of heaviness washing over the face and the arms,

The weight of the spine,

The legs,

And the whole body.

And close your eyes and quiet your mind and be still.

Let go of all thoughts,

Worry,

And tension,

Relax,

Trust,

And let go.

Now 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 peace and contentment in your heart.

Allow yourself to receive our intention and let your whole body listen to what I say.

I accept my body exactly as it is.

I'm recognizing that your body has been a trusted vehicle,

Creating accomplishments and contributions to the best of its ability.

Now it's time for your body to rest.

And maintaining this inner awareness,

Bring the palms together and just start to give them a rub.

And to the degree that you're comfortable,

Place your fingertips on your eyelids or on your eyebrows and gently place the palms over the cheeks.

Just allowing this energetic vibration to come from the hands into the face.

And to the degree that you're comfortable,

You're going to take your fingertips and start to massage tiny muscles around the eyebrows,

Up the forehead,

Towards your hairline.

And if you're not comfortable touching your face,

You can rest your hands on the crown of your head and just imagine your fingers moving across the face.

Gently massaging down towards your temples,

Just tiny little circles.

Down towards the joint of your jaw and down the chin line,

Towards your chin and around the parentheses of the mouth and up into the fleshy parts of the cheeks and around the orbits of the eyes and down the bridge of the nose and then out towards your ears.

Take your index finger and thumb and go ahead and take both sides of your ear and just gently start to make little circles down the ears all the way towards your earlobes.

Once you're at your earlobes,

Gently grab your earlobes and pull.

And if it's comfortable,

Hands on your neck,

Take your fingers and gently start to massage down the neck to the connection of your shoulders and maybe on the shoulders themselves.

And then again,

To the degree you're comfortable,

Take your fingers towards your eyebrows again and gently place the palms over the entirety of the face and drop all expression from the face.

Take a deep breath in and as you exhale,

Let go.

You can release your arms to your sides.

You can use your eye pillow now if you'd like,

Cover up your arms if you're starting to get a little cold and just feel the impact flooding the whole body.

Just bathe in this sensation and feel yourself descending down into the silence beneath the mind.

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

Feel what's present without labels or comments.

Feeling more and thinking less.

Just relax.

And as we enter this next phase of yoga nidra,

Try to 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 any disturbances external or internal to draw you more deeply within.

And now shift from thinking and doing to feeling and being.

Do absolutely nothing from now on.

Simply relax.

And now become aware of the rising and falling of the breath.

Simply relax and observe the breath.

Notice if the breath is fast or slow,

Deep or shallow.

Whatever's happening,

Simply relax and witness the breath.

And now gently deepen your inhales and your exhales.

Stay connected to every breath in and every breath out.

And as you inhale,

Know that you're inhaling.

And as you exhale,

Know that you're exhaling.

And now we'll inhale and exhale to a count of four.

Inhale one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four.

And now find your own rhythm,

Soft and easy.

Release any struggle to make anything happen.

If any thoughts come into your mind,

Simply bring your attention back to the count,

Feeling yourself becoming more relaxed and peaceful with each breath.

And now breathe normally.

Notice the breath becoming very quiet and still,

Almost non-existent.

Sink down into the silence beneath the mind.

Let go of any effort to make anything happen.

And drop into that silent space where all doing stops.

Just let go.

Let go even more.

And 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 and sinking.

Thighs and hips very heavy like lead.

Abdomen,

Chest,

And back,

Gravity pulling you down.

Shoulders,

Arms,

And palms very,

Very heavy.

Feel your entire head heavy like a stone.

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

Experience your whole body heavy like a rock.

Feel your whole body sinking deeper and deeper.

Heavy like a stone.

And now shift your attention,

And as I name the part of the body,

Let all 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.

Thighs and hips hollow and weightless.

Abdomen,

Chest,

And back light and empty.

Shoulders,

Arms,

And palms floating.

Head hollow and empty.

Feel your whole body empty,

Light,

And hollow.

Sense the emptiness of your body and the silence of your mind.

Now imagine you're standing on a magnificently colored pathway.

Different than anything you've ever seen before.

A multitude of colored stones reflecting light in a thousand prisms.

The colors penetrating through your feet as you walk.

As you follow this path,

The air vibrates as it moves around and through you.

You sense you're approaching a healing place.

You walk into a magnificent courtyard where there is a fountain.

And the force of this fountain cascades in a rainbow of colors.

Dancing throughout the entire courtyard.

Millions of vibratory rays from red to orange.

Yellow to green.

Blue to violet.

And crystal white reflecting everywhere.

This is a fountain of healing energy.

The same energy that enlivens and heals your body.

You walk toward the fountain and hold out your hands.

To gather a little of this energy.

You feel the energy from the fountain pouring into your being.

Filling you with vibrating,

Shimmering,

Pulsing colors.

Flowing all around and through.

A strange kind of freshness filling the space that is you.

Feel the tingling light energy moving with deliberate intelligence.

To the places where holding may be stored.

Loosening and lightening.

The glimmers of your own vitality bubbling up.

Simmering and rolling to a boil from deep inside.

Radiating strength.

Groundedness.

Healing and balance into every corner of your body.

Your body beginning to remember aliveness.

You are certain you know with your whole being that you're being healed.

Your heart expanding.

And opening to its own vast energy.

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

Right now.

Nothing to do or achieve.

Dissolve and disappear into stillness.

Open and empty of all doing.

All past.

All future.

Merge into this space and be empty.

Hear your intention and your affirmations are actualized and fulfilled with effortless ease.

Allow yourself to receive our intention as I repeat it.

Feel every cell of your body receiving these words.

I accept my body exactly as it is.

I accept my body exactly as it is.

I accept my body exactly as it is.

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

Know that your higher self recognizes,

Honors and accepts your intention.

Have faith and trust that it's been heard.

It's being acted upon by a higher power of the source within you.

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

Open your heart and feel content.

And at this time feel the presence of any guides,

Mentors,

Teachers or family members you feel connected to.

You may sense this as a universal force or energy surrounding you and guiding you.

Know that this presence surrounds you always.

You can draw on it at any time.

If there's any guidance to be received at this time,

Either as a felt sense,

A word or an image,

Allow yourself to receive it now.

And then simply rest back in the grace and protection of the presence.

And now begin to become aware of the rising and falling of the breath.

And slowly you can start to feel yourself beginning to rise to the surface of awareness.

And sense the body resting on the floor.

And as you're ready you can gradually start to move as if waking from a restful sleep.

And taking your time you can slowly start to bend your knees.

Maybe pull them in towards your chest.

And gently rock from side to side.

And then taking your time there's no rush.

Slowly start to turn to your right side.

And let your head rest here on your arm for just another moment.

Bringing your awareness back into your bringing your intention back into your awareness.

Accept my body exactly as it is.

If you find yourself this week wishing things to be different or saying negative things about your body just come back to this intention and accept it exactly as it is.

And when you're ready you can slowly start to move and come up to a comfortable seat with your eyes still closed.

And regardless of what you consciously recognize that has or has not changed.

Know that something deep within you has shifted.

And just taking another moment here just to feel your body.

Maybe noticing the quietness of the heart.

And the softness of the breath.

Maybe the silence of the mind.

Know that you can enter here again and again.

Gently bow your chin to your chest and give yourself a moment of gratitude here.

Take a deep breath in.

Nice open mouth exhale.

I thank you for joining me tonight.

Have a beautiful rest of your evening and a wonderful weekend.

The light,

The student,

The teacher in me honors.

The light,

The student,

The teacher in each of you.

Namaste.