I Am Yoga Nidra - Grace

We will begin & end with the sacred sound of OM. This Yoga Nidra will follow body awareness and uses Quantum Ujaii breath. We enter into the sacred realm of the Divine Mother to ground into a transformative shift in perspective. Our intention will be "I give myself grace for where I am now." Following the Yama, Asteya, this Nidra is designed to get you connected to your body and breath and recognize you are more than this body and have grace for wherever you might be today.

Transcript

And part of our nidra tonight,

We're going to be doing quantum ujjayi breath.

And so if you've ever practiced ujjayi before,

It's just a gentle constriction of the back of the throat.

So as you take an inhale in,

You'll constrict the back of the throat.

As you exhale,

Just gentle constriction.

It makes an ocean sound.

So when we get to that part of the practice,

Just know that it's a gentle constriction in the back of the throat.

It's nothing more.

And if you're comfortable,

It's not required,

Even if you want to hum it to yourself or just use this time to listen to the vibration.

We're just going to take one round of om together to start with.

And again,

It's only if you're comfortable,

Not required.

So closing your eyes,

Allow your attention to turn inward and bring your attention to the breath and feel the body beginning to relax with each progressive exhale.

Let's take a deep breath in together and we'll chant the sound of om one time.

Take a breath in.

And just allow the vibrational impact of the sound to bring you into the breath.

And just allow the vibrational impact to bring outwardly focused attention inward.

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

Let go of all thoughts,

Worry,

And tension.

Relax,

Trust,

And let go.

And 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 contentment and peace in your heart.

And now allow yourself to receive our intention for this practice.

Let your whole body listen to what I say.

I give myself grace for where I am.

Start to bring your body into your awareness.

Recognize that your body has been a trusted vehicle creating accomplishments and contributions to the best of its ability.

And now it's time for your body to rest.

And we'll start to move our attention into the body to release trapped energy.

If you have cardiac disease,

Hypertension,

Or glaucoma,

Just use caution.

And if you can't have any undue pressure in your head for any reason,

Just breathe normally as you tense the body.

So as we inhale,

We're going to make fists and deliberately induce stiffness and tension through your arms,

Hands,

And fists.

Tighten.

Tighten a little more and let go completely.

And relax.

On your next exhale,

Relax even more and let go.

And this time as you inhale,

Deliberately induce stiffness and tension in your body.

And this time as you inhale,

Deliberately induce stiffness and tension in your hips,

Legs,

And feet.

Tighten.

Tighten,

Tighten.

And let go.

And let go completely.

Relax.

Observe the flood of energy in your legs.

And this time we're going to tighten and tense the entire body as you inhale.

So arms,

Hands,

Shoulders,

Feet,

Legs,

Face,

Buttocks,

Tighten.

Tighten and hold.

And exhale,

Release.

On your next exhale,

Let go even more.

Observe and feel the flood of energy extending to all the muscles,

The nerves,

And cells of your entire body.

And let your body go limp.

And relax even more.

Release any holding anywhere in your body.

And now bring your attention to the face.

With your next exhale,

Allow all expression to drop from the face,

Releasing the tiny muscles around the eyes,

And allowing the eyeballs to rest back in their sockets,

Releasing the tiny muscles around the mouth,

The tongue resting in the mouth,

Lower jaw gently opening and softening,

Allowing the cheeks to soften towards the floor,

The scalp resting on the skull,

The neck softening and easing.

Simply be available to the entire range of sensations in the face and head.

And 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's going and let come what's coming.

And feel yourself descending down into the stillness beneath the mind.

Feel what's present without labels or comments,

Feeling more and thinking less.

Let go.

Let go even more.

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 then 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 non-mentally.

Allow any disturbances external or internal to drop in.

Or internal to draw you more deeply within.

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.

And do absolutely nothing from now on.

Simply relax.

Drop into the deepest state of tranquility,

Tranquility,

Stillness,

And peace.

And now bring your breath into awareness.

Follow and feel the entire passage of breath as it moves in and out.

And this time,

Inhale through the nose and fill the lungs naturally.

And as you exhale,

Gently contract the back of the throat,

Creating an ocean sound.

Inhaling normally and exhaling with ocean sound.

Continue with this breath,

Slowing the passage of breath with no strain or struggle.

And absorbed in the sound and sensation of the exhaling breath.

And this time as you inhale,

Pause for a moment at the top of the inhale.

Before exhaling with ujjayi breath,

Ocean sound.

And again,

Inhale fully and pause at the top.

And exhale with ocean sound.

Now on the next breath,

Allow the breath to naturally pause at the top of the inhale.

And at the bottom of the exhale.

Inhaling fully,

Pause at the top.

And exhale and allow the breath to gradually terminate at the bottom.

And now allow your attention to be drawn in with the breath up to the space between the eyebrows.

The third eye.

And as you exhale,

Allow attention to softly rest at the third eye.

And continue on your own,

Undivided attention on the third eye.

And as you become more relaxed,

The breath naturally becomes soft and shallow.

And now breathe normally.

And let go into the space between the eyebrows.

The third eye.

Melt and merge into the field of silence.

Dissolve like a drop into the ocean of oneness.

And drop into that silent space where all doing stops.

And let go.

Let go even more.

And now let your attention move to each body part as I name it.

Feel the subtle energy following attention.

Feel the subtle energy following attention as your body begins to heal,

Integrate and balance.

Bring your undivided attention to the right foot.

Left foot.

Right leg.

Left leg.

Right buttock.

Left buttock.

Right lower back.

Left lower back.

Right middle back.

Left middle back.

Right shoulder blade.

Left shoulder blade.

Right arm.

Left arm.

Right palm.

Left palm.

The whole spinal cord.

Whole spinal cord.

Back of the neck.

Back of the head.

Top of the head.

Forehead.

Right temple.

Left temple.

Right eyebrow.

Left eyebrow.

The point between the eyebrows.

The third eye.

Right ear.

Left ear.

Right cheek.

Left cheek.

Right jaw.

Left jaw.

Right side of the throat.

Left side of the throat.

Right collarbone.

Left collarbone.

Right side of the ribcage.

Left side of the ribcage.

Right side of the abdomen.

Left side of the abdomen.

Now bring your attention to the middle of the chest.

Become aware of the heart center.

Direct experience of the heart.

Feel it.

Open.

Feel the whole body in awareness.

Feel subtle energies healing and balancing the whole body.

And freed from restrictions of mind.

Divine energy awakens.

From this moment on,

Allow yourself to shift from effort to grace.

This is the nourishment of divine energy.

Let this spirit force work for you,

Providing you with complete divine protection and guidance.

All powers beginning to manifest in your life,

Giving you a whole new level of vitality.

Strength and courage,

A new sense of freedom,

Fulfillment,

And joy.

Filling your heart.

Bathe in a complete sense of relief now that you have arrived.

Lifetimes of karma dropping away at this moment.

You are unburdened and free.

Feeling completely at peace and at peace.

You are unburdened and free,

Feeling completely at peace with yourself and the world that surrounds you.

Feeling very safe in this protection.

Your body is luminous and radiant,

Emanating light from every pore of your skin,

Manifesting through your eyes.

Know that you can return here again and again.

Feel that your whole body and every cell is vibrating at a whole new frequency,

Different from anything you've ever known before.

The energy field begins to extend beyond your body and spreads everywhere.

This is a new dimension,

A dimension of being and not doing.

Because when you arrive,

There's nothing to be done.

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

And just let go.

Nothing to do or achieve.

Let yourself dissolve and disappear into stillness.

Sensations,

Thoughts,

Images,

Floating by like clouds on a clear blue sky.

Letting it all gather and dissipate.

Come,

Just be the space in which it's all happening.

Here 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 give myself grace for where I am.

I give myself grace for where I am.

I give myself grace for where I am.

I give myself grace for where I am.

Go deeper into the third eye.

Let it carry out your intentions,

Prayers,

And affirmations.

Hold your intention firmly and clearly with deep feeling and faith.

Establish it at the altar of your heart.

In the third eye,

You are empowered to create what you pray for.

Visualize and affirm.

Your prayers and intentions are carried out at the deepest core of your being.

Feel your intention as now being assimilated and adopted by all levels of your body and your being.

At this sacred moment,

Your whole body and being has made a major paradigm shift.

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

Feel the presence of your higher self guide,

Protect,

And bless you.

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

At all times,

Do not hesitate,

Doubt,

Or dispute it.

Establish a whole new relationship with reality,

Regardless of how it begins to show up in your life.

Right response and right actions will come through you.

And with that clarity,

Keep your heart open to all conditions.

Now begin to become aware of the rising and falling of the breath.

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

And sense the body resting on the floor.

And if you're ready,

You can gradually start to move as if waking from a restful sleep.

If you'd like to stay here a bit longer,

Feel free to do so.

And as you're ready,

You can slowly bend your knees and maybe pull them in towards your chest.

And taking your time,

There's no hurry,

Gently start to turn to your right side.

Just keeping your head resting on your arm for just a moment.

And bring our intention back into your awareness again.

I give myself grace for where I am.

Every time you find yourself in reaction,

You are empowered to replace it with your intention.

And as you're ready,

Slowly make your way up to a comfortable seat with your eyes still closed.

Just staying connected to your body for just a few more moments.

And just start to slowly bring your awareness back to your body.

Noticing the breath here.

And maybe a shift in perspective since the beginning of our practice.

And to seal our practice tonight in,

I'm going to take a deep breath.

To seal our practice tonight,

If you're comfortable,

We'll end with one om together again.

And if you're not comfortable with that,

Just sit for a moment,

Focusing on your breath.

Let's all take a deep breath in and chant the sound of om one time.

Breathe in.

Thank you so much for joining me tonight.

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

And namaste.

Reviews

I give myself grace for where I am. Thank you. 🙏✨🕊️