Welcome to the integrative amrit method of yoga nidra.
And I am yoga nidra for beginners.
Begin by finding a supremely comfortable position lying on your back.
You may also lie on your side or be seated if needed.
You may use blankets,
Bolsters,
And other props to support your body.
You may wish to have an extra blanket or eye pillow nearby.
Take a moment to get supremely comfortable and when you are ready,
Close your eyes.
We will move our attention into the body to release trapped energy and move deeper into total relaxation.
Those with cardiac disease,
Hypertension,
And glaucoma should use caution.
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 induce stiffness and tension throughout your shoulders,
Arms,
And fists.
Tighten,
Tighten even more.
Now let go completely.
Relax.
On your next exhalation,
Relax even more.
Let go.
Observe and feel the flood of energy in your arms.
This time as you inhale,
Deliberately induce stiffness and tension in hips,
Legs,
And feet.
Tighten,
Tighten.
Hold,
Hold.
Let go.
Let go completely.
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.
Now let go completely.
Relax.
On your next exhalation,
Let go even more.
Observe and feel the 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.
Release any holding anywhere.
All excess tension and holding carried out with each exhaling breath.
Let go.
Let go even more.
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.
Feel a deep sense of contentment and peace in your heart.
Maintaining this inner stillness,
Gently cover yourself,
And if you wish,
Place the eye pillow over your eyes.
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.
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.
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.
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.
Relax.
Breathing out,
Let go of holding anywhere in your body.
Let go even more.
With the next breath in,
Visualize your body renewed and revitalized with new life.
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 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.
Drop into that silent space where all doing stops.
Let go.
Let go even more.
Follow my guidance as we move through different parts of the body.
Let your attention rest on each body part as I name it without comment or judgment.
All 10 toes,
Both ankles,
Both knees,
Pelvis,
Chest,
Shoulders,
Arms,
Hands,
Throat,
Chin,
Face,
Head,
Back of head,
Shoulder blades,
Back,
Buttocks,
Calves,
Heels,
Soles of the feet.
Since the whole body from the top of the head to the tips of the toes,
Whole body,
Feel a whole body contained in vast spacious awareness.
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 integration,
You are the witness of all that is happening,
But 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.
Hand over all fear,
Apprehension and anxiety about all that you want to change,
Control and manage.
Let go of all doing.
Replace it with trust and faith.
Remain empty and free from all doing.
Feel yourself as time transcendent presence right now.
Allow your entire self to respond spontaneously and effortlessly to what I say.
I am at peace with myself as I am and the world as it is.
I am at peace with myself as I am and the world as it is.
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 with you everywhere 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 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 are waking from a restful sleep.
Bend your knees and pull them closer to your chest.
Rock sideways gently.
Take your time.
Do not hurry.
When you are ready,
Turn onto your right side and curl into a fetal position.
Feel the safety,
Comfort and protection of the womb of existence.
Now you can gradually move and begin to sit up with your eyes closed.
Continue to stay deep in this 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 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.
Now you may gradually open your eyes.
Jai Bhogwan.
