I Am Yoga Nidra: Safe Place

This I AM Yoga Nidra allows you to create a safe place to come back during the meditation as well as throughout the week if you need it. Using counted breaths, heavy and light, with no visualization, this Yoga Nidra will help you ground, relax and calm.

Transcript

And then just slowly start to 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.

Ah,

And let go even more.

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

And 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.

Feel yourself in a place you like to be,

A place where you feel peaceful and calm,

Relaxed and quiet.

No concerns about the future or past,

Simply an overwhelming experience of the rightness of things.

Perhaps it's sitting on a beach,

Watching the waves meet the shore,

The sound of seagulls,

Or a mossy green forest with tall trees,

A trickling stream.

Trust whatever image arises in your awareness.

And now choose a comfortable spot to sit or lie down,

Perhaps a hollow in the sand that holds your shape,

Or a soft bed of moss,

And let go into it.

Surrender the weight of your body,

Completely supported.

No effort or need to hold yourself up.

Breathe in the scents,

The sights,

And the sounds of this place.

Let the whole experience permeate your entire being,

Absorbed into each and every cell,

With each breath in and each breath out.

Surrounded and protected in this place where you can deeply rest.

Feel how restful and calm you are,

Feeling more relaxed and content,

And more grounded than ever before.

Allow yourself to receive our intention here.

I give myself grace for where I am.

Know that you can return here any time you want or need to.

Now follow my guidance as we take three deep breaths.

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 then breathe normally.

And second breath now.

Take a big inhale in,

Hold the breath,

Closing off the throat.

Allow tension to build,

Holding a bit longer but without struggle.

And when prompted,

Release fully,

Expelling from the body whatever it no longer needs.

Deep seated tensions leaving your body with the breath.

And breathe normally.

And the third breath,

Take a breath in,

And hold the breath,

Closing off the throat.

Hold 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 open and 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.

Feel yourself descending down into the stillness beneath the mind.

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

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.

Now shift from thinking and doing to feeling and being.

Do absolutely nothing from now on.

Simply relax and drop into the deepest state of tranquility,

Stillness,

And peace in the third eye.

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 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.

Breathe out any holdings in the body.

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

We will continue with 10 more slow,

Deep breaths.

And count them like this.

10,

I'm breathing in.

10,

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.

Just experience it.

Your energy follows your attention.

Let your mind melt and merge in the river of energy flowing through your body.

Drop into that silent space where all doing stops.

And let go,

Let go even more.

And as I name the body part,

Bring your total attention accompanied by a feeling of heaviness and sinking like a stone in water,

Both feet heavy.

Like stones,

Calves and knees heavy,

Sinking.

Thighs and hips very heavy.

Like lead,

Abdomen,

Chest and back.

Gravity pulling you down deeper.

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.

Now experience your whole body heavy like a rock.

Feel your whole body sinking deeper and deeper.

Totally let go into the pull of gravity and sinking heavy like a stone.

And now shift your attention.

And as I name the body part,

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.

Bring your attention to the center between your eyebrows and drop into the deepest level of relaxation.

Here there remains nothing to do or achieve.

You've entered the domain of grace.

Feel completely safe and comfortable as you hand yourself over to the power and protection,

The presence.

Hand over all fear,

Apprehension and anxiety about all that you want to change,

Control and manage.

Let go of all doing.

Remain empty and free from all doing.

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 today.

I give myself grace for where I am today.

I give myself grace for where I am today.

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

Bring your attention back to the center between the eyebrows.

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.

Open your heart and feel content and 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 and 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.

Slowly 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.

I'm taking your time,

There's no hurry here.

Start to bend your knees in towards your chest and it might feel nice to just rock here from side to side.

I'm taking your time.

When you're ready,

Slowly roll onto one side and just allow your head to rest on your arm for just a moment.

Bring your intention back into your awareness again.

I give grace for where I am today.

Next time you find yourself in reaction,

You are empowered to replace it with your intention.

And if you're ready,

You can slowly start to move and come up to a comfortable seat with your eyes still closed for just a few more moments.

I'm just bringing awareness back to your body.

Maybe you notice the quietness of the heartbeat in your chest and the softness of your breath and the silence of your mind.

Give yourself a moment of gratitude here and know that you can come back to this place again and again.

And I thank you so much for joining me tonight.

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

Namaste.

Reviews

Your guidance is so transcendent….received xactly what I needed…thank you

Absolutely loved this practice. With your gentle guidance I felt so safe it brought tears to my eyes. Thanks you 🙏❤️