I Am Yoga Nidra: Mind And Body Relaxation

This Yoga Nidra follows the I AM yoga lineage from the Amrit Institute. We'll start with grounding the body's breath awareness, moving through the body, and using a visualization of a tree. We'll use an intention: "I allow what's going to go, and what's coming to come" (from I AM Yoga Nidra)

Transcript

I am Yoga Nidra.

Today we're going to be using an intention and the intention we'll be using is I allow what's going to go and what's coming to come.

Go ahead and find a comfortable position where you can lie down.

Maybe some patting under the head,

Bolster under the knees and you may want to cover up your body as your temperature will slightly drop.

Just make sure you can be supremely comfortable here.

And we'll begin our Yoga Nidra with the opposite stretch.

So on your inhale take your arms above your head and stretch your fingers and toes as far away from each other as you can.

Stretch,

Stretch,

Stretch.

And exhale,

Release.

We're going to do that two more times.

Inhale,

Stretch fingers and toes as far away from each other as you can.

Stretch,

Stretch,

Stretch.

And exhale,

Release.

Last time.

Inhale,

Stretch fingers and toes as far away from each other as you can.

Stretch,

Stretch,

Stretch.

And exhale,

Release.

Go ahead and bring your arms by your sides.

And just let go completely.

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.

Give yourself fully to a higher power.

Relax,

Trust and let go.

Now breathe in fully.

And exhale with a deep sigh,

Letting go even more.

Feel a deep sense of peace and contentment in your heart.

And allow yourself to receive our intention.

Let your whole body listen to what I say.

I allow what's going to go and what's coming to come.

And bring your body into awareness.

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.

Let's inhale together,

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.

Second breath now,

Let's inhale together,

Hold the breath in,

Closing off the throat.

And allowing tension to build,

Holding a little bit longer this time,

But without struggle.

And when prompted,

Release the breath fully.

Expelling from the body whatever it no longer needs.

And breathe normally.

And the third breath,

Let's inhale together,

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.

Like letting it all go until there's nothing left.

Until you are completely empty.

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 silence beneath the mind.

Just 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 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.

And do absolutely nothing from now on.

Simply relax.

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.

Now gently deepen your inhales and your exhales.

Stay connected to every breath in and every breath out.

Now inhale and exhale to a count of four.

Inhale 1,

2,

3,

4.

Exhale 1,

2,

3,

4.

And continue on your own,

Counting silently.

And 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.

Belly rising as you inhale.

Belly falling as you exhale.

Feeling yourself becoming more relaxed and peaceful with each breath.

Now breathe normally.

Observe the breath becoming very quiet and very 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 drop into that silent space where all doing stops.

Let go completely.

Follow my guidance as we move through different parts of the body.

Let your attention rest on each body part as I name it without comment or judgment.

All 10 toes.

Both ankles.

Both knees.

Pelvis.

Abdomen.

Chest.

Hands.

The throat.

Face.

Back of the head.

Shoulder blades.

Spine.

Buttocks.

Heels.

The soles of the feet.

Sense the whole body from the top of the head to the tips of the toes.

Whole body.

Whole body in awareness.

Now sense the space around the right side of the body.

Sense the space as it touches the skin boundary on the right side of the body.

Sense the space around the left side of the body.

Sense the space as it touches the skin boundary on the left side of the body.

Sense the space as it touches the entire skin boundary.

The entire body more energy than density.

Pulsing and tingling.

Whole body breathing in.

Whole body breathing out.

Sense the space around this body.

Every breath moving in this space.

Just the breath.

Just the space.

You are both the space and the experience contained in it.

One whole cohesive experience.

Experience it.

Become it.

Now feel as if you're a seed planted in the soil.

It's dark,

Moist,

And cool.

You know you are here to experience the sun.

You can feel its warmth and energy penetrating through the soil.

Showing you which direction to go.

You send out a tiny shoot breaking the surface of the ground above.

At the same time sending roots down deep into the earth for support and nourishment.

Feel yourself growing upward towards the light of the sun.

Higher and higher.

Bursting forth into your full expression as a tree.

See the tree that you are.

You don't need to compare yourself with other trees.

For you are incomparably unique.

Just as you are.

You are you.

Standing fully now in yourself as you are.

Feel yourself expressing your full potential as a tree.

Alive,

Vibrant,

And full of life-giving energy.

The light that made you emanates from within you.

The more you embrace the tree that you are,

The more that light shines through you.

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

There is nothing to do or achieve.

Dissolve and disappear into stillness.

Empty of all doing.

All past.

All future.

Merge into the space and be empty.

Allow yourself to receive our intention as I repeat it.

Feel every cell of your body receiving these words.

I allow what's going to go and what's coming to come.

I allow what's going to go and what's coming to come.

I allow what's going to go and what's coming to come.

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.

There is no need for you to do anything about it.

Bring your attention back to the space between the eyebrows and feel the life force flowing freely,

Healing the body,

And calming the mind.

Open your heart and feel content.

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.

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 your body resting on the floor.

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,

You're welcome to do so.

And if you're ready,

You can start to bend the knees and bring them in towards your chest.

Give yourself a little rock from side to side.

Take your time.

And then when you're ready,

Gently roll to one side.

Let your head rest here on your arm or blanket for just a moment.

Coming back to our intention.

I allow what's going to go.

And what's coming to come.

Next time you find yourself in reaction or holding on to things that no longer serve you,

Come back to this intention.

And if you're ready,

Slowly come up to a seat.

And keeping the eyes closed for just a moment.

If it's comfortable,

You can rest your hands on the tops of your thighs or place your right hand over your heart and your left hand on top of your right.

And just bow your chin to your chest here for a moment and just pause.

Giving yourself a moment of gratitude.

And sensing the gentle heartbeat in your chest.

And the softness of the breath.

And the silence of the mind.

Know that you can enter here again and again.

Take a nice deep breath in.

And exhale it out through the mouth.

Thank you so much for joining me.

Have a beautiful rest of your day.

And Jai Bhagwan.

Victory to the spirit.

Reviews

Another beautiful practice. Ever grateful to you! 🙏❤️