Yoga Nidra For Health And Healing

This is a Yoga Nidra guided meditation utilizing the Amrit Method as transmitted by Amrit Desai and Kamini Desai. The Amrit Method ordinarily utilizes a script and the script this meditation is based on is found in Kamini Desai's book, Yoga Nidra - the Art of Transformational Sleep. I guide this Nidra practice essentially in accordance with the script, with some minor variations.

Transcript

Thank you for joining me to practice Yoga Nidra.

Prepare a place so that you can lay down on your back.

Find a place that's relatively free from distractions.

You can lay on a blanket on the floor,

Or you can use a yoga mat,

Or another suitable prop.

Once the place is prepared,

Lay down on your back.

Now close your eyes and quiet your mind.

Be still.

Begin to let go of all thoughts,

All worries,

And all tension.

Give yourself fully to a higher power.

Relax,

Trust,

And let go.

The next time you inhale,

Breathe in fully,

And then exhale with a deep sigh.

Now do that again.

Breathe in fully,

And exhale with a deep sigh.

Now let go even more.

Begin to feel a deep sense of contentment and peace in your heart.

Now we'll move our attention into the body to release trapped energy and move deeper into total relaxation.

As you inhale,

Make fists and deliberately induce stiffness and tension throughout your shoulders,

Your arms,

And your fists.

Tighten,

Tighten,

And now tighten even more.

Now let go completely and relax.

The next time you exhale,

Relax even more.

Let go.

As you let go,

Feel the flood of energy in your arms.

The next time you inhale,

Deliberately create stiffness and tension in the hips,

The legs,

And the feet.

Tighten,

Tighten,

Tighten even more,

And hold,

Hold,

And now let go.

Let go completely and relax.

Observe the flood of energy in the legs.

This time,

As you tighten,

Tense the whole body as you inhale.

The arms,

The hands,

The shoulders,

The feet,

The legs,

And even the face.

Tighten everything.

Tighten,

Tighten even more,

And now let go completely.

Relax.

The next time you exhale,

Let go even more.

As you let go,

Observe and feel the energy extending to all the muscles,

The nerves,

And all the cells of your whole body.

Release anything you're holding anywhere.

In the next phase of Yoga Nidra,

I'll guide you to enter into deeper and subtler levels of relaxation through the bumblebee sound and breath.

Use your thumbs to gently close your ears,

Just tight enough so that you can still hear me.

Rest the remaining fingers on either side of your forehead.

In a moment,

We'll take a deep breath,

And then with closed lips,

We'll begin to hum the sound of the bumblebee.

You can change the pitch of the buzzing sound if you like to maximize the vibratory sensation that you'll feel in your skull.

Now inhale deeply and follow me.

Now stop.

Let your arms come back down by your side and just be still.

Bring your total undivided attention to your whole body and feel the stimulating impact of the vibrations extending throughout your whole body.

Observe your energy field expand and grow,

Extending everywhere and filling every nerve and cell of your body.

Now bring your attention to eyebrow center.

Empty your mind into the flood of energy.

Drop into complete silence and deep stillness.

As we enter the next phase of Yoga Nidra,

Try and remain as motionless as you can.

If you need to move or make adjustments,

Do it mindfully,

Returning to stillness as soon as you're able to.

Resolve to remain awake,

Staying in touch with the sound of my voice.

Allow your whole body to respond directly and not mentally to my words.

If you encounter disturbances,

Whether they're external or internal,

Allow those disturbances to draw you more deeply within.

Now shift from thinking and doing to feeling and being.

As I name parts of the body,

Bring your total attention to that part of the body accompanied by a feeling of heaviness,

Sinking like a stone in the water.

Both feet heavy like stones,

Calves and knees heavy,

Sinking deeper,

Thighs and hips very heavy like lead,

Abdomen,

Chest,

Back,

Gravity pulling you down.

Shoulders,

Arms and palms very,

Very heavy.

Feel your 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,

Let go into the pull of gravity,

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 and arms and palms floating.

Head hollow,

Empty.

Feel your whole body empty,

Light and hollow.

Sense the emptiness of your body and silence your mind.

Now be free of all inhibitions and boundaries of your body and your mind,

Past and future.

Feel the feathery lightness of your energy body.

Enter the power of presence and protection of your energy body.

Feel completely safe and secure.

Give yourself permission and freedom to float out of your physical body and to drift.

Feel yourself getting lighter and lighter until you begin to float in the air.

Release your energy body from your physical body.

Let it freely float like a cloud in the sky.

Enter and experience the freedom of this new dimension.

Experience being released and freed from identification with your body and your mind.

Witness your body completely at peace,

Resting in stillness.

Recognize that you are separate from your physical body.

Enjoy the spirit freed from all limitations.

Experience your whole body and being freed from fear of pain,

Hurt and suffering.

Feel the innate healing wisdom of the body,

Liberated and functioning perfectly.

Now relax back into your physical experience as you remain deeply established in your connection with spirit.

Bring your attention now to eyebrow center and drop into the deepest level of relaxation.

Here there remains nothing to do and nothing to achieve.

You have entered the domain of grace.

Allow yourself to merge into this space and be empty.

In this domain of integration you are witness to all that is happening but you are doing nothing to make it happen.

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 spirit.

Feel it.

Experience it.

Be it.

Hand over all fear,

All apprehension and all anxiety about all that you want to change,

Control and manage.

Just let go of all doing.

Feel yourself as time transcendent presence right now.

Here your intentions and affirmations are actualized and fulfilled with effortless ease.

If you have self-defeating patterns or habits that are holding you back that you want to be free from,

Make that your intention now.

Repeat your intention now silently three times.

Allow it to go to the deepest levels of recognition with no hesitation.

Know that your higher self recognizes,

Honors and accepts your intention.

Have faith and trust that your intention has been heard and is being acted upon by a higher power of the source within.

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

Now listen to these affirmations and allow your entire self to respond spontaneously and effortlessly to what I say.

I am released from my self-image to experience the infinite potential unfolding from within me.

My source is silent stillness.

I am the non-participating observer separate from my thoughts and emotions which come and go.

I hold no one responsible for all that has happened in the past.

I am free and clear of all that has happened in the past.

I go to the source within me that heals all conflicts and restores my health and peace of mind.

I am at peace with myself just as I am and at peace with the world just as it is.

Establish yourself firmly in faith and trust to receive the grace,

The protection and the 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,

Family members and mentors surrounding you and blessing you.

Accept their blessing and their grace.

Embody it and spread it wherever you go.

You are the emissary of light and love.

Carry it wherever you go and to everyone you meet.

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 the falling of the breath.

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

Sense the body resting on the floor.

Sense the quality of the air as it touches the skin.

Now gradually you can move as if you're waking from a restful sleep.

Bend your knees and pull them closer to your chest,

Rock side to side gently.

Take your time.

There is no need to hurry.

When you're ready,

Roll to your right side and cradle your head in your arm.

Feel the safety,

Comfort and protection in this position.

Now bring your intention into your awareness again.

Change nothing.

Every time you find yourself in reaction,

You are empowered to replace it with your intention.

Now you can gradually begin to move and sit up with your eyes still gently closed.

Continue to stay deep in this inner experience.

Regardless of what you consciously recognize has or has not changed,

Know that something deep within you has shifted to connect you with your intention.

Become aware of your body and bring a deep sense of peace and contentment with you as you bring attention back to the body.

Now notice how relaxed is the body.

Notice how soft is the breath.

Notice how silent is the mind.

Notice how quiet the heartbeat.

Be still and feel gratitude.

Know that you can easily enter here again and again and again.

Now when you're ready,

Gradually open your eyes.

This concludes our practice of Yoga Nidra.

Thank you for watching.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Reviews

Interesting and calming. Trying to live in the moment, not the past. Thank you.

I loved this! Just what I needed!
Namaste.

That was most excellent. Thank you very much 🙏

Special.

Thank you Garry. A lovely yoga nidra 😊🙏

Lovely. Very well paced classic yoga nidra

Very peaceful and healing. Thank you.

Fantastic yoga nidra! I am so relaxed.

Loved this very deep relaxation of my body. Gosh the mind is so powerful. Thank you

Excellent nidra!

I felt more positive after doing this meditation, (I didn’t close my ears for the humming bee though as I was using headphones because of tinnitus). Beautifully spoken! 🙏

perfect. just what i need. will do this at least once a day. healing from a family tragedy.

Very calming and centering, thank you!! ❤️🙏🏻

Since I wear earphones when I do insight timer, the fingers in the ear for the bee humming is a bit different. But it still works! Thanks again. I like how you announce the different layers of the yoga nidra process.

Simply profound. I’ll return often to deepen the practice. Many thanks and blessings.🙏

Thank you🙏🏻🙏🏻🙏🏻

Grate grate thank you🌷🌷🌷🌷 just a question what do you mean by family member. I have no one it soothes me some