Welcome to the Integrative Amrit Method of Yoga Nidra.
I am Yoga Nidra.
This experience is designed to help you drop into a deep and restorative,
Restful sleep.
As you prepare yourself,
Make sure that you're in a comfortable position where you can naturally fall into sleep at the end of the Nidra.
I will not bring you out.
And now,
Get comfortable.
And when you're ready,
Close your eyes and quiet your mind.
Be still.
Let go of all thoughts,
Worry and tension.
Give yourself fully to a higher power.
Relax.
Trust.
And let go.
Breathe in fully.
And exhale with a deep sigh.
And again.
Breathe in fully.
And exhale with a deep sigh.
Let go even more.
Feel a deep sense of contentment and peace in your heart.
We will move our attention into the body to release trapped energy and move deeper into total relaxation.
If you cannot have undue pressure in the head for any reason,
It is important that you breathe normally as you tense the body.
As you inhale,
Make fists and deliberately tighten your shoulders,
Arms,
Fists.
Tighten,
Tighten even more.
And now,
Let go completely.
Relax.
On your next exhalation,
Relax even more.
Let go.
Observe and feel the flood of energy in your arms.
Relax.
This time,
As you inhale,
Deliberately tighten hips,
Legs,
Feet.
Tighten,
Tighten,
Hold,
Hold.
Let go.
Let go completely.
Relax.
Relax.
Observe the flood of energy in your legs.
This time,
Tighten and tense the entire body as you inhale.
Arms,
Hands,
Shoulders,
Feet,
Legs,
Face,
Buttocks.
Tighten,
Tighten,
Hold,
Hold.
And now,
Let go completely.
Relax.
On your next exhalation,
Let go even more.
Observe and feel the flood of energy extending to all the muscles,
Nerves,
And cells of your entire body.
Let your whole body melt into the flood of energy you feel in your body.
Let your body go limp,
Like a ragdoll.
Let go.
Relax even more.
Release any holding anywhere.
Now,
Follow my guidance as we take three deep breaths.
Remember,
If you cannot hold the breath,
Just have a small pause after the inhalation before exhaling.
Ready,
Let's inhale together.
Hold the breath in,
Closing of the throat.
When prompted by the inner urging of the body,
Release the breath slow and steady.
Breathe normally.
Second breath now.
Inhale together.
Hold the breath in,
Closing of the throat.
Allow intention to build,
Holding a bit longer now,
Without strain.
When prompted,
Release fully.
Expelling from the body whatever it no longer needs.
Deep seated tensions leave in your body with the breath.
Breathe normally.
And third breath.
Inhale together.
Hold the breath in,
Closing of the throat.
Holding even longer now,
But without strain.
When prompted,
Release the breath.
Breathing it all out.
Letting it all go until there is nothing left.
Until you are completely empty.
Open.
Breathe normally.
Simply allow the breath to rise and fall in its own rhythm.
The breath becoming progressively quieter and more still until it is almost impossible to detect.
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 you are able.
Allow your entire body to respond to my words directly and non-mentally.
Allow any disturbances,
External or internal,
To draw you more deeply within.
In yoga nidra you enter the subconscious field of energy.
Let your mind merge and melt into the energy body and go beyond the boundaries of body and mind.
Now shift from thinking and doing to feeling and being.
Do absolutely nothing from now on.
Simply relax.
Drop into the deepest state of tranquility,
Stillness and peace in the third eye.
Now your consciousness is in direct communion with your energy body.
Now follow my guidance as we begin the relaxation breath.
Breathing in deeply,
Fill your lungs from the bottom to the top as if you are filling a water bottle.
As you breathe out,
Empty your lungs from the top to the bottom.
Let your breath be slow and steady.
Observe the movement of your abdomen and chest.
Stay connected to the wonderful feeling of the release of tension and the deep feeling of relaxation.
Let this feeling extend to every part of your body.
Let this entire process of breathing be the vehicle for deepening your relaxation.
Now redirect your full attention to your breath.
Create no struggle around breathing.
Use the breath to release any tensions.
Slowly deepen your inhalations and exhalations.
Let the exhalation be longer than the inhalation.
Let the flow of your breath be steady and uniform as much as possible.
Bring your undivided attention to the movement of your abdomen and chest as you breathe in and out.
With each breath out,
Release any tension held in your body and anticipations in your mind.
Let go.
With each breath in,
Fill every nerve and cell with pulsating healing energy.
Breathing out,
Let go of holding anywhere in your body.
Let go even more.
With the next breath in,
Visualize your body renewed.
Empty your body and mind and enter deeper levels of stillness and silence.
Now breathe normally and be still.
Bring your total attention to the pulsating energy field felt in the form of sensations in your body.
Observe how your attention feeds the expansion of the pulsating energy field.
Energy follows attention.
Feel all the tension in your mind and tightness in your muscles melt away.
Let all the tension simply melt.
Drain away and dissolve in the expanding energy field.
As I name the body part,
Bring your total attention accompanied by a feeling of heaviness.
Sinking like a stone in water.
Both feet heavy like stones.
Calves and knees heavy.
Sinking deeper.
Thighs and hips very heavy.
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 pole of gravity.
Sinking.
Sinking.
Heavy like a stone.
Sinking deeper into stillness and silent awareness.
Now shift your attention and as I name the part of the body,
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.
Feel it.
Thighs and hips hollow,
Weightless.
Abdomen,
Chest and back light and empty.
Shoulders,
Arms and palms floating.
Head hollow,
Empty.
Feel your whole body empty,
Light and hollow.
Sense the emptiness of your body and silence of your mind.
Enter the power and protection of your energy body.
Embrace its feathery lightness.
Feel completely safe and secure.
Feel yourself getting lighter and lighter until you begin to float in the air and drift.
Release in your energy body from your physical body.
Experience the freedom of this new dimension.
Free of all inhibitions and boundaries of your body and mind.
Past and future.
Observe your body completely at peace,
Resting in stillness.
The innate healing wisdom of the body functioning optimally.
Bring your attention to the centre between your eyebrows and drop into the deepest level of relaxation.
Here there remains nothing to do or achieve.
You have entered the domain of grace.
All that can never be done by your doing can happen only in the non-doing presence of your being.
Feel completely safe and comfortable as you hand yourself over to the power and protection of presence.
Feel it.
Experience it.
Be it.
Let your mind merge and melt into the presence and enter the sanctuary of silence.
Remain empty and free from all doing.
Know that releases,
Shifts and changes that need to take place are happening outside of your doing.
Feel the presence of any guides,
Teachers or family members that you feel connected to.
You may sense this as a universal force of energy guiding you,
Protecting you.
Know that this presence is with you always.
You can draw on it at any time.
And now allow yourself to fall into a deep restful sleep.
Know that you will sleep deeply and awake and fresh and renewed.
Namaste.
