Happy, Joyous, And Free

This yoga nidra is designed to maximize contentment, emotional freedom, and joy by releasing behavioral patterns and old wounds which impede soul restoration. Using the IAM Yoga Nidra method, the practice gently guides one to relief through a series of relaxing techniques, thereby restoring and refreshing the soul.

Transcript

My name is Mary Catherine and I'll be guiding you through this I Am Yoga Nidra practice.

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 peace and contentment flow through your heart.

Now bring the following intention into your awareness.

I am happy,

Joyous,

And free.

Repeat this intention to yourself silently,

Three times.

Maintaining this inner awareness,

Gently begin rubbing the palms of the hands together.

To the degree that you feel comfortable,

Place your fingertips on your eyelids,

The entire surface of the palms touching your face,

And then start massaging the face.

The fingers working from the eyebrows up to the hairline,

Then moving out to the temples.

Circling the fingers at the temples before moving down to the joint of the jaw and then along the jaw line to the chin.

Massage around the parentheses of the mouth up to the bridge of the nose,

Around the orbits of the eyes.

Moving to the ears,

Massaging in front of and behind the ears with maybe even a gentle pull on the earlobes.

Feeling tensions and holding melt away.

Now squeeze the back of the neck and perhaps even the shoulders.

Now place the entire surface of the palms on the face,

Fingertips on the eyelids.

Drop all expression from the face.

Take a deep breath in and let go.

Take another deep breath in and let go even more.

Release your arms to your sides.

You may cover your arms and place an eye pillow over your eyes if you like.

Feel the impact flooding the whole body and the entire being.

Bathe in the sensations.

Feel yourself descending down into the stillness beneath the mind.

All excess tension and holding carried out with each exhalation.

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,

Returning to stillness as soon as you can.

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 pranic field.

Let your mind merge and melt into the energy body and go beyond the boundaries of body and mind.

So now shift from thinking and doing to feeling and being to absolutely nothing from now on.

Simply relax.

Drop into the deepest state of serenity,

Stillness,

And peace in the third eye.

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

Now direct your full attention to your breath.

Create no struggle around breathing.

Just use the breath to release any tensions.

Slowly deepen your inhalations and exhalations,

Letting your breath flow on a steady,

Uniform,

Unbroken stream.

Continue to breathe like this until asked to stop.

Let your attention be totally connected to your breath as it flows in and flows out.

Bring all of your attention to the expansion and contraction of your abdomen as you breathe deeply in and out.

With each exhalation,

Release all tension held in your body.

Let go.

Breathe out any holdings in the body.

Use your breath to progressively enter a deeper level of stillness and silence.

We'll continue with ten more slow,

Deep breaths.

Count them like this.

Ten.

I am breathing in.

Ten.

I am breathing out.

Nine.

I am breathing in.

Nine.

I am breathing out.

Continue with this pattern until asked to stop.

Be absorbed in the sound of your own breath.

Let yourself be more relaxed and peaceful with each breath.

Now allow your breath to return to normal.

Feel the energetic impact of the breath in the form of pulsations in the body.

Your attention allows the energy field in the body to grow and expand.

Experience it.

Energy follows attention.

Let your mind merge and melt on the river of energy flowing through your body.

You drop into that silent space where all doing stops.

Enter an effortless state of being.

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

Feel the subtle energy following attention as the body begins to heal,

Integrate,

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 rib cage,

Left side of the rib cage,

Right side of the abdomen,

Left side of the abdomen.

Now bring your attention to the middle of the chest.

Become aware of the heart center,

Direct experience of the heart center.

Feel it opening,

Expanding.

Now broaden your attention to each and every part of the body.

One cohesive being functioning in a unified and harmonious way.

Feel the whole body held in awareness,

Subtle energies,

Healing,

Balancing the whole body.

Imagine you are walking through a beautiful garden.

You are completely alone.

There is only you to enjoy the surrounding beauty.

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're standing on very green grass,

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 was very pleasant to get wet.

Now the storm is finished.

You can smell the wet earth.

The sun begins 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 so 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 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.

In this domain of grace,

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

Now bring your intention into your awareness.

I am happy,

Joyous,

And free.

I am happy,

Joyous,

And free.

I am happy,

Joyous,

And free.

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.

Have faith.

Trust that it has been heard and is being acted upon by a higher power of the source within you.

You don't have to do anything about it.

Then bring your attention back to the center between the eyebrows and feel all the energies of your body from all meridians 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.

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

I trust an abundant universe to fulfill my needs.

I let go of that which I cannot control.

I do my best and let go.

I face all challenges with equanimity,

And dignity.

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.

Feel the presence of your higher self guide,

Protect,

And bless you.

Feel energy and grace fill you and surround you at all times.

Don't hesitate,

Doubt,

Or dispute it.

Let it come naturally.

Then return to the third eye where energies from all meridians come into deep unification,

Integration,

Harmony,

And balance.

Establish a whole new relationship with reality regardless of how it begins to show up in your life.

Knowing that you are soul you can witness life's experiences and let them pass.

Right response and right actions will come through you.

With that clarity keep your heart open to all conditions and situations.

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're waking from a restful sleep,

But if the impulse is to remain still follow that.

If you want you can bend your knees and pull them into your chest,

Rocking sideways gently,

Wiggling fingers and toes.

Just take your time.

There's no rush.

When you're ready turn onto your right side and curl into a fetal position.

Then bring your intention into your awareness again.

I am happy,

Joyous,

And free.

Every time you find yourself in reaction you are empowered to replace it with your intention.

Now you can gradually move and begin to sit up with your eyes closed,

Staying connected to this deep inner experience.

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,

How silent the mind,

And how quiet the heartbeat.

Be still and be grateful.

Know that you can easily enter here again and again.

Now you may gradually open your eyes.

This ends the yoga nidra practice.

Namaste,

Jai Bhagwan,

And Amen.

Reviews

The final result of me feeling for at ease and relaxed made this be a transformational process

An amazing mix of nidra, somatic and vagus nerve support. Loved it!!

I’ve been doing yoga Nidra on insight timer for a couple years. This is truly the most profound one I’ve done. I
love it and I will be returning again!! Thank you 🙏 . Ps. I just noticed that you are studying at the Amrit Institute. I live in Florida and I have been wanting to visit there for a while. I am going to look more into it. It seems like a lot of their classes lately are online and I would really like to do them in person. Thank you for your work