I AM Yoga Nidra To Welcome The Body To Rest
This Yoga Nidra follows the I AM Yoga Nidra lineage with the Amrit Institute. Our intention for this Nidra is "I allow myself to be held by the Divine". We'll spend 32 minutes following the energy in the body through breath work, energy rotation through the big body groups (feet, calves, hips, etc.), and energy rotation around the body ending with the Divine Mother's blessing and an acknowledgment of the greater power within us. We will use the Om Namo Baghavete Vesudevia (I bow to the Divine) to close out our practice and a moment of gratitude and Namaste.
Transcript
And before we get started,
We're going to go ahead and take the opposite stretch.
So I want you to go ahead and take your arms above your head.
We're going to take a big inhale in and then stretch the arms and toes away from each other.
Stretch,
Stretch,
Stretch,
Stretch.
And exhale,
Release.
We're going to do that two more times.
Inhale,
Stretch,
Fingers and toes away from each other.
Stretch,
Stretch,
Stretch.
And exhale,
Release.
Last time.
Inhale,
Stretch,
Fingers and toes as far as they can go.
Stretch,
Stretch,
Stretch.
And exhale,
Release.
Go ahead and let your arms come down by your sides.
And if you're using an eye pillow,
You can place your eye pillow over the eyes and cover your arms.
And just start to feel a blanket of heaviness washing over the face,
The arms,
And the weight of the spine.
The legs and the whole body.
And then close your eyes and quiet your mind.
Just 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.
And allow yourself to receive our intention.
Let your whole body listen to what I say.
I allow myself to be held by the divine.
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.
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,
Allowing the eyes to fall back into 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,
Neck softening and easing.
Gently 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 what's going and let come what's coming.
And feel yourself descending down into the stillness beneath the mind.
Feel excess tension and holding carried out with each exhaling breath.
Just relax.
Release any struggle to make anything happen.
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 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.
Now bring your breath into awareness.
Become aware of your natural breath pattern without trying to control or change it.
Just watch and observe the movement.
You may find the breath to be fast or slow,
Deep or shallow.
Whatever's happening,
Simply relax and witness the breath.
Being connected to every breath in and every breath out.
If any thoughts come into the mind,
Just let them go and bring your attention back to the breath.
Belly rising as you inhale.
Belly falling as you exhale.
Now feel that the breath is becoming very quiet and very still.
Almost non-existent.
Feel a profound sense of peace descending over the body and being.
Drop into that silent space where all doing stops.
And enter an effortless state of being.
Now 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.
Arms.
Hands.
The throat.
The face.
The back of the head.
Shoulder blades.
The spine.
Buttocks.
Calves.
Heels.
And the soles of the feet.
Sense the whole body from the top of the head to the tips of the toes.
The whole body in awareness.
And now sense the space around the right side of the body.
Sense the space as it touches the boundary of the skin on the right side of the body.
And 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.
Impulsing.
And tingling.
The whole body breathing in.
And the whole body breathing out.
Sense the space around this body.
Just the breath.
And just the space.
You are both the space and the experience contained in it.
One whole cohesive experience.
Experience it.
And free 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 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.
And bathe in a complete sense of relief.
Now that you've 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.
Know that you can return here again and again.
And 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.
The dimension of being and not doing.
Because when you arrive there's nothing to be done.
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.
Hand over all fear,
Apprehension and anxiety about all you want to change,
Control and manage.
Let go of all doing.
Replace it with trust and faith.
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.
I allow myself to be held by the divine.
I allow myself to be held by the divine.
I allow myself to be held by the divine.
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.
And feel the life force flowing freely.
Healing the body and calming the mind.
Open your heart and feel content.
And at this sacred moment,
Your whole being has made a major paradigm shift.
Establish yourself in total trust and faith that remains free from any need to be in control.
Feel totally unburdened and free to move in life with effortless ease.
And feel the presence of your higher self guide,
Protect and bless you.
Feel energy and grace fill you and surround you 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.
And with that clarity,
Keep your heart open to all conditions.
And if you'd like to establish a connection with the guru mantra,
Allow these words to wash over you.
Om Namo Bhagavate Vasudevaya.
Om Namo Bhagavate Vasudevaya.
Om Namo Bhagavate Vasudevaya.
Salutations to the infinite dwelling one,
Who is the life in all beings.
Now begin to become aware of the rising and falling of the breath.
And 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 slowly start to move as if waking from a restful sleep.
And there's no rush here,
But whenever you're ready,
You can slowly start to bend the knees.
Maybe pull them in towards your chest.
Maybe rock a little bit here from side to side.
And taking your time,
There's no rush.
When you're ready,
Gently roll onto your right side.
Just let your head rest on the blanket or on your arm for just a moment.
And bringing your intention back into your awareness.
I allow myself to be held by the divine.
Anytime you find yourself in reaction,
You are empowered to replace it with your intention.
And if you're ready,
You can slowly start to bring yourself up to a comfortable seat with your eyes still closed for just a few more moments.
And if it's comfortable,
Go ahead and place both hands over your heart.
And just recognize that even if you consciously don't recognize anything shifting,
Know that something deep within you has shifted.
And maybe for a moment,
You just take a pause to notice the quietness of the heartbeat in your chest.
Maybe a softness in the breath.
How quiet the mind is.
Know that you can enter here again and again.
Let's take a deep breath in.
Nice deep breath out.
Gently bow your chin to your chest and give yourself a moment of gratitude for taking the time to be here.
And I thank you so much for joining me today.
May you 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.
