Yoga Nidra For Relaxation

Sink into deep relaxation with this short Yoga Nidra session based on the Integrative Amrit Method of Nidra. This session should be done lying down in a comfortable, quiet space. Headphones are not necessary but may be helpful. Blankets and pillows nearby are advised as the body tends to cool down during Nidra.

No yoga experience is required!

Push play, close your eyes, breathe, and enjoy!

Transcript

Welcome to the Integrative Amrit Method of Yoga Nidra.

I am Yoga Nidra.

Find a comfortable position lying on your back,

Perhaps with some height under the knees or some padding under the head.

Have a blanket nearby as your body temperature may drop slightly.

Make any additional adjustments so that you may become supremely comfortable.

If you cannot lie on your back for any reason,

Find another position where you are least likely to move and most comfortable.

Now close the eyes and allow your attention to move inward.

Feel your whole being beginning to soften and relax.

Breathe in fully and exhale with a deep sigh.

Again,

Inhale,

Exhale,

And let go even more.

Feel a sense of comfort,

Safety,

And peace begin to wash over you.

Maintaining this inner stillness,

Allow the arms to float off of the floor and the palms to come together.

Begin rubbing the palms together in a vigorous motion.

Feel the heat building in the palms.

Keep rubbing.

Feel the heat.

Now bring both hands to your face.

Allow your fingertips to rest gently on your closed eyes with the entire surface of the hands,

Palms,

And fingers resting on the face.

Feel the transfer of heat and healing energy from the palms into the muscles of the flesh of the face.

Allow the face to completely relax under the touch of the hands.

Start now by massaging the face,

The fingers first working their way to the forehead,

Exploring the hairline,

Moving out to the temples,

Circling the fingers at the temples.

Feel all the sensations involved in this action in the hands and face.

Finding the bridge of the nose now up between the eyes and moving downward around the mouth.

Moving out to the joint of the jaw,

Finding any tight places and working them free with the fingers.

Moving to the ears,

Massaging the front of the ears,

Behind the ears,

And maybe even a gentle pull on the earlobes,

Feeling tensions and holding melt away.

Tracing the jawline towards the chin.

Squeeze the back of the neck and maybe even the shoulders.

Now,

Once again,

Place the entire surface of the palms on the face,

Fingertips on the eyelids.

Allow all expression to be wiped from the face.

Sensing the energy from your hands penetrating deeply into the muscles of the face.

Take a deep breath in and let go.

Take another deep breath in and let go even more.

Notice how your whole body responds.

Release your arms at your sides.

If you are using an eye pillow,

You may place it on your eyes now.

You may cover your arms now if you'd like.

Feel the effect washing over you,

Calming the body,

Quieting the mind.

Feel yourself descending down into the stillness beneath the mind.

Feel yourself held in absolute stillness.

Enter the deepest state of letting go right now.

As we enter this next phase of yoga nidra,

Remain as motionless as possible.

If you need to move or make an adjustment,

Do so mindfully and return to stillness as soon as possible.

Resolve to remain awake,

Staying in touch with the sound of my voice.

Simply allow your entire body to respond to what I say directly and non-mentally.

Allow any disturbances,

Either external or internal,

To draw you deeper within.

Allow all thought,

All thought,

All thought,

All thought,

Allow all thought,

All effort to dissolve into the vast spaciousness of being.

Enter into a state of complete non-doing.

Become aware of your inhalations and exhalations.

Without any struggle or effort,

Allow your inhalations to be a little more full,

Your exhalations a little more complete.

Allow attention to rest on the experience of steady,

Unbroken breath.

Now draw the breath into your lower belly.

And fill the lungs from bottom to top as if filling a glass of water.

As you breathe out,

Empty your lungs from top to bottom.

Inhale bottom to top,

Exhale top to bottom.

Stay present to the wave-like motion of your abdomen and chest as you breathe in and out.

Allow a sense of peace and well-being to wash over you with each progressive inhalation and exhalation.

Let this feeling expand to include every part of your body.

Inhale as if your whole body is inhaling.

And exhale as if your whole body is exhaling.

Inhale and take in new energy.

Exhale,

Let go of all tension,

Worries,

And anxieties.

Let go.

Release any struggle,

Any effort to make anything.

Now breathe normally and be still.

Let the breath breathe itself.

The mind completely suspended in the dimension of silence.

Drop into that silent space where all doing stops.

Let go,

Let go even more.

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

Allow your attention to move without effort or strain,

Optimizing the flow and release of energy blockages.

Brow center,

Pit of the throat,

Right shoulder,

Elbow,

Wrist,

Thumb,

Index finger,

Middle finger,

Ring finger,

And little finger,

Wrist,

Elbow,

Shoulder,

Shoulder,

Pit of the throat,

Left shoulder,

Elbow,

Wrist,

Thumb,

Index finger,

Middle finger,

Ring finger,

And little finger,

Wrist,

Elbow,

Shoulder,

Pit of the throat,

Middle of the chest,

Middle of the chest,

Right side of the chest,

Middle of the chest,

Left side of the chest,

Middle of the chest,

Upper abdomen,

Lower abdomen,

Middle of the pubic bone,

Lower abdomen,

Upper abdomen,

Middle of the chest,

Pit of the throat.

Now bring your attention to the brow center and disappear into vast silent spaciousness.

Thoughts and images rising and dissolving,

Forming and dissipating within that sky-like field of awareness.

Released energies balancing,

Integrating,

Restoring.

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

Let go.

Dissolve and disappear into stillness.

Rest back as the capacity that you are.

Allow all things to be.

I feel my body deeply rejuvenating itself.

I release the need to manage or control anything outside of myself.

I feel my body in balance,

My mind at peace.

I release the need to manage or control anything outside of myself.

I am completely relaxed and at peace in my body,

My mind,

My heart,

And my soul.

Know that releases,

Shifts,

And changes that need to take place are happening independent of your doing.

At this time,

Feel the presence of any guides,

Mentors,

Or teachers you feel connected to.

You may sense this as a universal force or energy surrounding you,

Guiding you.

Know that this presence surrounds you,

Always.

Know that this presence surrounds you,

Always.

You can draw on this presence at any time.

If there is any guidance to be received at this time,

Either as a felt sense,

Words,

Or images,

Allow yourself to receive it now.

Otherwise,

Simply rest back in the grace and protection of presence.

Slowly feel yourself beginning to rise to the surface of awareness.

Notice the rising and falling of your awareness.

Notice the rising and falling of your awareness.

Notice the rising and falling of your awareness.

Notice the rising and falling of your awareness.

Notice the rising and falling of your breath.

No effort or control on your part.

Slowly begin to come back to awareness of your physical body.

Feel the sensation of your body lying on the floor.

Feel the sensation of your body lying on the floor.

Quality of the air as it touches your skin.

When you feel the impulse,

Begin to move and stretch your body as if awakening from a restful sleep.

If the impulse is to remain still,

Do so.

If the impulse is to remain still,

Do so.

When you are ready,

Gently roll onto your right side.

Slowly use the strength of the arms to bring yourself up to a comfortable seated position with the eyes closed.

Notice how your attention is automatically and effortlessly held in meditation.

Rest in stillness.