I AM Yoga Nidra For Sleep

This I AM Yoga Nidra is to help you relax your body, let go of the day's mental activity so you can rest more fully and deeply throughout the night, so you may wake up in the morning feeling restored and rejuvenated. Sleep well.

Transcript

Welcome to an I AM Yoga Nidra for sleep.

Make sure that you're in a comfortable position.

You're not going to be disturbed by anything.

You have some support under your neck,

Under your head,

And under your knees.

In any tender areas that you want to have supported.

You want your spine to be straight.

Nothing really touching you that's going to activate your nervous system.

So we'll begin with deliberate tension and relaxation.

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

Those with cardiac disease,

Hypertension,

Glaucoma,

Should use caution.

And if you cannot have any undue pressure in the head for any reason,

It's important that you breathe normally as you tense the body.

As you inhale,

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

Arms,

And fists.

Tighten,

Tighten,

Even more.

And now let go completely and relax.

On your next exhalation,

Relax even more and let go.

And observe and feel the flood of energy in your arms.

This time as you inhale,

Deliberately induce stiffness and tension in your hips,

Legs,

And feet.

And now let go.

And let go completely.

Just relax.

And observe the flood of energy in your legs.

Now 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 and relax.

And on your next exhalation,

Let go even more.

And observe and feel the flood of energy extending to all the muscles,

Nerves,

And cells of your entire body.

And let your whole body melt into the flood of energy that you feel in your body.

And let your body go limp like a rag doll.

Relax even more.

Release any holding anywhere.

And now close your eyes.

Quiet your mind and 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.

And let go even more.

And 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.

And if you're unclear about your intention,

Just see what appears in the field of your awareness.

And repeat your intention silently three times.

As you enter this next phase of Yoganidra,

Maintaining this inner stillness,

Gently cover yourself.

And if you wish,

Place an eye pillow over your eye.

Now remain as motionless as possible.

If you need to move or make an adjustment,

Just do so mindfully and return to stillness as soon as you are able.

Resolve to remain awake,

Staying in touch with the sound of my voice.

And allow your entire body to respond to my words directly and non-mentally.

And allow any disturbances,

External or internal,

To draw you deeper within.

In Yoganidra,

You enter the subconscious pranic field.

Now shift from thinking and doing to feeling and being.

Do absolutely nothing from now on.

And simply relax and drop into the deepest state of tranquility,

Stillness and peace at the third eye.

And feel yourself descending down into the stillness beneath the mind.

As you breathe in through your nose,

Feel your lungs fully and completely without strain.

And now start exhaling through softly pursed lips as if you're blowing through a straw.

Let it be a prolonged steady stream of breath and empty your lungs completely.

And breathing completely and breathe out completely without straining.

Each time you exhale,

Empty your mind of all anticipation,

Your body of all tension.

As you inhale,

Fill your heart with joy.

And continue to breathe with constant attention and detached awareness.

Each time you inhale,

Drop into a deeper level of silent awareness and experiencing the balancing,

Relaxing impact of the parasympathetic nervous system.

Notice the pause at the top of the inhalation,

Resting your attention at the third eye center.

As you exhale,

Your breath is calm,

Mind is silent,

Body is relaxed,

Heart unconditionally open.

Again,

Notice the pause at the end of the exhalation.

And keep your attention at the third eye center.

Now return to your normal breathing and turn your attention once again inward and experience the powerful impact of vibratory energetic pulsations in the form of sensations in the body.

Your total undivided attention to the eyebrow center and drop into the deepest level of silent stillness,

Peace and harmony.

Leading you into total absorption.

A deep sense of stillness expanding everywhere.

Now follow my guidance as we move through different parts of the body.

And let your attention rest on each body part as I name it without comment or judgment.

All ten toes,

Both ankles,

Both knees,

Pelvis,

Abdomen,

Chest,

Arms,

Hands.

Throat.

Face.

Back of the head.

Shoulder blades.

Spine.

Buttocks.

Calves.

Heels.

Souls of the feet.

Sense the whole body from the top of the head to the tips of the toes.

The whole body.

Whole body in awareness.

The whole body contained in vast,

Spacious awareness.

Now sense the space around the right side of the body.

Sense the space around the left side of the body.

And sense the space as it touches the skin boundary on the left side of the body.

Sense the space as it touches the entire skin boundary.

And experience the entirety of the body simultaneously and equally.

The entire body,

More energy than density.

Pulsing.

Tingling.

Whole body breathing in.

Whole body breathing out.

And sense the space around this body.

Every breath moving in this space.

Just the breath.

Just space.

Hear both the space and the experience.

One whole cohesive experience.

One whole cohesive experience.

Rest back.

Empty.

Like a blue sky.

Pure capacity for experience to move through.

Pure,

Steady,

Timeless.

Like the sky itself.

Recognize whatever has happened in your life has already gone.

You are here.

Just be here.

And at this time allow the wisdom of the body to release what it no longer needs.

You don't need to hold it anymore.

You already have what you need.

Let this knowingness permeate every part of the body.

Sending an ever expanding sense of peace throughout.

Bring your attention to the center between your eyebrows.

And drop into the deepest level of relaxation.

In this domain of integration you are witness to all that is happening.

And let your mind merge and melt into the presence and enter the sanctuary of silence.

And let your mind merge and melt into the presence and enter the sanctuary of silence.

Here your intention and affirmations are actualized,

Fulfilled with effortless ease.

If you have an intention,

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

Images or a felt sense.

And if you do not have an intention,

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

And allow this intention to go to the deepest level of recognition with no hesitation.

Know that your higher self recognizes,

Honors and accepts your intention.

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

All channels open,

Life force flowing freely,

Healing the body,

Calming the mind.

Open your heart and feel content.

And allow yourself to respond spontaneously and effortlessly to what I say.

As I let others be who they are,

I let myself be who I am.

As I care for myself,

I am caring for others.

I love and accept myself totally as I am.

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

Protection and guidance of the higher self within you.

Feel the presence of your own spirit guides surrounding you and blessing you.

Accept their blessing and grace.

Embody it and spread it wherever you go 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.

Simply allow yourself to drift off to sleep,

Giving yourself permission to stay here as long as you have the time.

As you need.

Reviews

Surprisingly, I remember very little. I fell asleep quickly after waking at 4:30 am.

Really wonderful yoga nidra. Marney has a beautiful soothing voice which makes it easy to go deep into the mediation.