Yoga Nidra For Integration And Balance

This is an Integrative Amrit Method (I AM) Yoga Nidra practice that uses breath and body awareness techniques to integrate the right and left sides of the body and brain to bring a sense of oneness, integration, and soul embodiment through connection to higher consciousness. Yoga Nidra is ideally practiced lying down on your back but can be done in any position that is supportive and will allow you to rest comfortably for 30 minutes.

Transcript

Welcome to this practice of yoga nidra.

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,

Letting go even more.

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

Now bring your intention into your awareness in the form of words,

Images,

Or as a felt sense.

If you were unclear about your intention,

Just see what appears in your field of awareness.

Repeat your intention silently three times.

We will now move into the body,

Beginning to release tension by lifting and dropping the limbs.

Begin now by lifting the right leg a few inches off the floor or whatever surface supports you as you continue to breathe.

Hold.

Hold.

Exhale and release the leg to the floor.

Let go completely.

Feel heaviness flooding the leg.

Now lift the left leg a few inches off the floor.

Continue to breathe as you hold.

Hold.

Exhale.

Release the leg.

Let go completely.

Feel heaviness flooding the leg.

Now tense and lift the buttock,

Hips,

And pelvis off the floor.

Hold.

Hold.

Let go.

Drop.

Feel the whole body letting go.

Surrender to gravity.

Now make fists and contract the arms until they lift off the floor.

Continue to breathe.

Hold.

Hold.

And let go.

Let go completely.

Surrender to the field of gravity pulling you down deeper,

Sinking deeper and deeper,

Melting into the floor.

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're able.

Resolve to remain awake,

Staying in touch with the sound of my voice.

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 energy field.

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 center between your eyebrows,

In the middle of the brain.

Now your consciousness is in direct communion with your energy body.

Bring your attention to the flow of breath,

Specifically the breath as it naturally moves through both nostrils.

See the breath as two separate streams rising and falling.

No effort to change or control the breath.

Simply watching the natural flow.

Now bring your attention to the breath moving through the right nostril.

Inhaling and exhaling through the right nostril.

Sensing the warmth of the breath as it passes through the right nostril.

Continue for the next few breaths.

Now bring your attention to the breath moving through the left nostril.

Inhaling and exhaling through the left nostril.

Just sensing the coolness of the breath in the left nostril.

Continue for the next few breaths.

On your next inhalation,

Breathe in through the right nostril and exhale through the left.

Then inhale through the left nostril and exhale through the right nostril.

No effort or doing on your part.

Simply using your awareness to continue alternating the breath through each nostril.

Inhale one nostril,

Exhale opposite nostril.

Continue on your own,

Sensing the subtle coolness of the left nostril,

The warmth of the right nostril as you continue to breathe.

And now breathe normally.

Simply witnessing the breath flowing equally through both nostrils.

Breath breathing itself.

Sun and moon.

Yin and yang.

Restored to harmony and balance.

Right and left brain becoming one synchronized unified whole.

Merging into oneness.

Still.

Empty.

Open.

Allow attention to naturally rest at the third eye.

Magnetically drawing attention and energy inward.

Drop into that silent space where all doing stops.

Let go.

Let go even more.

Experience silence extending everywhere.

Enter an effortless state of being.

And now let your attention move to each body part as I name it.

Feeling the subtle energy flowing following attention as the body begins to heal,

Integrate,

And balance.

Bring your undivided attention to the right foot.

Left foot.

Right leg.

Left leg.

Right buttock.

Left buttock.

Right lower back.

Left lower back.

Right middle back.

Left middle back.

Right shoulder blade.

Left shoulder blade.

Right arm.

Left arm.

Right palm.

Left palm.

Whole spinal cord.

Whole spinal cord.

Back of the neck.

Back of the head.

Top of the head.

Forehead.

Right temple.

Left temple.

Right eyebrow.

Left eyebrow.

Point between the eyebrows.

The third eye.

Right ear.

Left ear.

Right cheek.

Left cheek.

Right jaw.

Left jaw.

Right side of the throat.

Left side of the throat.

Right collarbone.

Left collarbone.

Right side of the ribcage.

Left side of the ribcage.

Right side of the abdomen.

Left side of the abdomen.

And now bring your attention to the middle of the chest.

Become aware of the heart center.

Direct experience of the heart center.

Feel it.

Open.

And now expand your attention to each and every part of the body.

One cohesive being functioning in a unified and harmonious way.

Feel the whole body and awareness.

Feel subtle energies healing and balancing the whole body.

And now imagine you are walking through a beautiful garden.

You are completely alone.

There's only you to enjoy the beauty around.

Sense the earth beneath your feet as you walk.

Cool and very pleasant.

Flowers blooming.

Plants and trees flourishing from the earth.

You hear a loud clap of thunder.

As you look up,

The sky has become very dark.

It is starting to rain.

You are standing on very green grass.

You are watching the raindrops bounce off the blades of grass.

Look around and witness the storm.

Raindrops streaming down your face,

Drenching your clothes.

Just relax and enjoy the feeling of being completely wet.

No concern about getting wet.

It doesn't matter.

It is very pleasant to get wet.

Now the storm has finished.

You can smell the wet earth.

The sun beginning to shine through the clouds.

Feel the warmth of the sun on your skin,

Drying your clothes.

Look up at the sun and feel its warmth and energy penetrating deeply into your skin,

Entering your body until you feel warm everywhere.

Now you are running in the garden.

You are very happy and cannot help but laugh with joy.

All around you are birds singing their beautiful melodies.

A cool gentle breeze is blowing in the trees.

Hear the wind rustling in the trees and feel it blowing against your face and through your hair.

Breathe in this fresh life-giving air.

Now bring your attention back to the center 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.

Feel it.

Experience it.

Be it.

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.

Feel yourself as time transcendent presence right now.

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

If you have an intention,

Bring it into your awareness three times in the form of words,

Images,

Or as a felt sense.

If you do not have an intention,

Just remain silent and let spirit who knows what is best do it for you.

Allow your intention 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 it has been heard and is being acted upon by a higher power of the source within you.

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

Bring your attention back to the center between the eyebrows and feel all the energies of your body from all energy pathways activated,

Purified,

And balanced.

All channels are open and the life force is flowing freely,

Healing the body and calming the mind.

Open your heart and feel content.

Just experience.

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 there.

Now you have prepared the base from where you can carry out interactions with life and interpersonal relationships with the integrative power of love and the source within.

You are the emissary of light and love.

Carry it everywhere you go and to everyone you meet.

Now begin to become aware of the rising and falling of the breath.

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

Sense the body resting on the floor,

The quality of the air as it touches the skin.

Gradually you can move as if you were waking from a restful sleep,

Allowing the body to stretch or move in any way that would feel good to you now.

Take your time.

Do not hurry.

Bring your intention into your awareness again.

Every time you find yourself in that reaction,

You are empowered to replace it with your intention.

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

Know that something deep within 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,

Notice how relaxed the body is,

How soft the breath is,

How silent the mind is,

How quiet the heartbeat is.

Be still and be grateful.

Know that you can easily enter here again and again and now you may gradually open your eyes.

Reviews

Great! I've bookmarked it and will come back. Thank you!!

I rejoice on hope

What a beautiful session, I went so very deep!

Namasté 🙏

Beautiful. Thank you so much. So profound and restful.

Wonderful meditation with your breath work Genevieve. With all my thanks and appreciation.

Great Nidra! Thank you. 🙏