I AM Yoga Nidra: I Am Here

We'll use the I Am lineage scripts for this Yoga Nidra. We'll follow breath holding, counted breath, body rotation, divine mother guidance, and the intention for practice is "I am here." Feel free to use your own. This was recorded live in the studio with students, so there will be minimal background noise beginning and ending.

Transcript

And just get yourself really comfortable here and then close your eyes and quiet your mind.

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.

Let your whole body listen to what I say.

I am here.

Recognize 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.

Now follow my guidance as we take three deep breaths.

Ready,

Let's inhale together and hold the breath in,

Closing off the throat.

And when prompted by the inner urging of the body,

Release the breath slow and steady and breathe normally.

And second breath now,

Inhale together and hold the breath in,

Closing off the throat,

Allowing tension to build and holding a bit longer but without struggle.

And when prompted,

Release fully,

Expelling from the body whatever it no longer needs and breathe normally.

And third breath,

Let's inhale together and hold the breath in,

Closing off the throat,

Holding even longer now but without strain.

And when prompted,

Release the breath,

Breathing it all out,

Letting it all go until there's nothing left,

Until you are completely empty.

And breathe normally.

Simply allow the breath to rise and fall in its own rhythm,

The breath becoming progressively quieter and more still,

Until it's almost impossible to detect.

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

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

And let go,

Let go even more.

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.

Now shift from thinking and doing to feeling and being.

Do absolutely nothing from now on.

Simply relax.

Now direct your full attention to your breath.

Create no struggle around breathing,

Just use the breath to release any tension.

And slowly deepen your inhales and your exhales.

Let your breath flow in a steady,

Uniform,

Unbroken stream.

And continue until asked to stop.

Let your attention be totally connected to your breath as it flows in and out.

With each exhale,

Release all tension held in your body and let go.

Use your breath to progressively enter a deeper level of stillness and silence.

And we will continue with ten more slow deep breaths.

Count them like this.

Ten,

I'm breathing in.

Ten,

I'm breathing out.

Nine,

I'm breathing in.

Nine,

I'm breathing out.

And continue until asked to stop.

Be absorbed in the sound of your own breath.

And now allow your breath to return to normal.

Feel the energetic impact of the breath in the form of pulsations in the body.

Your attention allows the energy field in the body to grow and expand.

Your energy follows attention.

And drop into that silent space where all doing stops.

Experience silence extending everywhere.

Allow yourself to respond directly and non-mentally as we move our attention through different parts of the body.

Allow your attention to move without effort or strain.

Bring your attention to the brow center,

Pit of the throat,

Right shoulder,

Elbow,

Wrist,

Right thumb,

Index finger,

Middle finger,

Ring finger,

And little finger,

Wrist,

Elbow,

Right shoulder,

Pit of the throat,

Left shoulder,

Elbow,

Wrist,

Left thumb,

Index finger,

Middle finger,

Ring finger,

And little finger,

Wrist,

Elbow,

Left 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,

Navel point,

Middle of the pubic bone,

Navel point,

Middle of the chest,

Pit of the throat.

Now gather all of your attention at the brow center.

Observe the vast stillness and silence.

And 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 a cloud in the sky.

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,

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 with yourself and the world that surrounds you.

Your body is luminous and radiant,

Emanating light from every pore of your skin and 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.

This is a new dimension,

The dimension of being,

Not doing.

Because when you arrive,

There's nothing to be done.

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

And just let go.

There's 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 am here.

I am here.

I am here.

And bring your attention to the third eye and 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.

Here 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 being assimilated and adopted by all levels of your body and your being.

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

I trust an abundant universe to fulfill my needs.

I go to the source that heals all conflicts and restores my health and peace of mind.

I am at peace with myself as I am and the world as it is.

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.

You are the emissary of light and love.

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.

And now begin to become aware of the rising and falling of the breath and slowly start to feel yourself rising to the surface of awareness.

Sense the body resting on the floor and gradually you can start to move as if waking from a restful sleep.

And maybe you bend the knees,

Bring them in towards your chest and rock from side to side.

Whatever might feel good in the body.

I'm taking your time,

There's no rush,

But as you're ready slowly roll to one side.

Just let your head rest on your arm or the blanket here for just a moment.

And bring our intention back into your awareness again.

I am here.

Next time you find yourself in reaction,

Feeling out of place or not quite grounded,

You are empowered to replace it with this intention.

And when you're ready you can gradually start to move and sit up with your eyes still closed just for a few more moments to stay connected to this inner experience.

And bring your awareness into your body.

Maybe you notice the softness of the breath,

The gentle heartbeat in your chest,

The silence of the mind.

Know that you can enter here again and again.

If it's comfortable,

Place your hands over your heart and gently bow your chin to your chest just for a moment,

Giving yourself this nod of gratitude for being here.

To this body for all it does for you.

And for this practice to reconnect back into yourself.

So I'll take a deep breath in.

Nice open mouth exhale.

I thank you so much for joining me tonight.

Have a beautiful rest of your evening.

The light the student,

The teacher in me honors the light,

The student,

The teacher in each of you.

Namaste.

Jai Bhagwan.

Reviews

I love all your nidra’s. This was very gentle and relaxing. Enjoyed all the breath work. I love that it is recorded live so I feel like I am on retreat with you. Thank you 🙏❤️

Beautiful Nidra. So relaxing! Thank you. Namaste 💜