Welcome to the Integrative Amrit Method of Yoga Nidra.
I am Yoga Nidra.
Come into a comfortable position lying on your back,
Perhaps some height under your knees,
Some padding underneath the head.
Take the time to make sure that you are supremely comfortable.
And then as you're ready,
Close your eyes and quiet your mind.
Let go of all thoughts,
Worry and tension.
Relax,
Trust and let go.
Breathe in fully and exhale with a deep sigh.
And again,
Breathe in fully.
Let go even more.
Feel a deep sense of peace and contentment begin to wash over you.
Now bring a vision of yourself in full self-expression into your awareness.
Could be words,
An image or a felt sense.
Let that be your intention now.
Bring it into your awareness three times.
Trust that during this time,
Whatever issues are in the way of your full self-expression will be released spontaneously and effortlessly.
Let go of any struggle or effort to make anything happen.
Now follow my guidance as we take three deep breaths.
Ready?
Let's inhale together.
Hold the breath in,
Closing off the throat.
And when prompted by the inner urge of the body,
Release the breath slow and steady.
Breathe normally.
Second breath now,
Inhale together.
Hold the breath in,
Closing off the throat.
And allow tension to build,
Holding just a bit longer but without struggle.
And when prompted,
Release fully.
Breathing it out.
Breathing normally.
Deep seated tensions leaving the body with each outgoing breath.
Third breath,
Inhale together.
Hold the breath in,
Closing off the throat.
And holding even longer now but without strain.
Stay relaxed and open.
When prompted,
Release the breath,
Breathing it all out.
Letting it all go until there's nothing left.
Breathing normally.
Simply allow the breath to rise and fall in its own rhythm.
Observe the breath becoming progressively quieter and more still.
Until it's almost impossible to detect.
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.
And return to stillness as soon as you're able.
Resolve to remain awake.
Staying in touch with the sound of my voice.
Simply allow your entire body to respond to my words directly and non-mentally.
Now drop into that silent space where all doing stops.
Settle into the silent spaciousness of being.
Now simply become aware of the rising and falling of the breath.
Simply relax and observe the breath.
Notice if the breath is fast or slow,
Deep or shallow.
Whatever is happening,
Simply relax and witness the breath.
Slowly deepen your inhalations and exhalations.
Stay connected to every breath in,
Every breath out.
As you inhale,
Know that you are inhaling.
As you exhale,
Know that you are exhaling.
Anytime you inhale,
Inhale to a count of four.
Like this.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Continue on your own,
Counting silently.
Find your own rhythm.
Soft and easy.
Release any struggle to make anything happen.
If any thoughts come into your mind,
Simply bring your attention back to the count.
Belly rising as you inhale.
Belly falling as you exhale.
Feel yourself becoming more relaxed and peaceful with each breath.
Breath becoming longer,
Slower and deeper.
Now breathe normally.
Observe the breath becoming very quiet and still.
Almost non-existent.
Sinking down into the silence beneath the mind.
Let go.
Let go even more.
Now as I name a part of your body,
Let your mind and attention move to that part.
Sense energy following attention.
Feeling healing and balance.
Let attention rest on the whole right leg.
Whole right leg.
Whole left leg.
Whole left leg.
Both legs together.
Whole right arm.
Whole right arm.
Whole left arm.
Whole left arm.
Both arms together.
Whole right side of the body.
Whole right side of the body.
Whole left side of the body.
Whole left side.
Both sides of the body together.
Total,
Continuous and unbroken awareness for the whole body at the same time.
Now imagine you are on the surface of awareness.
Slowly start sinking deeper and deeper into a profound layer of awareness.
Discover the secrets of the body in a world which is absolutely inside.
Intensify your imagination.
You see a deep,
Dark jungle and enter into it.
You go deep into its dark recesses.
As you continue on,
Walking much deeper into the jungle,
You become aware of the constant,
Pulsing vibration of chanting filling the air.
You move toward the sound with the smell of flowers heavy in the air.
In the distance,
You see a temple.
There is a great aura of light around the outside.
You draw closer to the temple and feel the atmosphere of peace.
The door of the temple is open.
You look inside.
There,
In the middle of an altar,
Is a key.
You know that key has been placed there for you.
You take the key in your hand.
Continue on into the depths of the temple.
The vibration of the chanting echoing through the halls as you walk.
No one is seen,
But you sense a sacred presence.
You pass many doors as you walk,
Past many shapes and sizes of doors.
Finally,
You stop.
You have come to the right door.
Look at the door,
Its size,
Shape,
Texture and structure.
If you're eager or reluctant to open the door,
You put the key in the lock and open the door.
As you open the door,
There are many things of interest in the room.
But there is only one thing that you have come for.
It is something precious that has been misplaced.
Find that one thing.
Put it in your hand.
As you look at it,
Let it become a part of you.
Absorb it.
Feel it.
Accept it.
It is a part of you that was not lost,
But temporarily misplaced.
You may not have even known it was missing.
You may not even know what it is now.
But this missing part is being integrated back into your being.
And you are whole.
As you slowly retrace your steps,
Feel yourself walking differently,
Holding yourself differently.
With every step,
This lost part of you is coming more and more to the forefront of your being.
Feel yourself filled with new life force,
New energy and vitality.
You are completely certain that whatever you thought was lost still abides here.
You are once again ready to show this part of yourself to the world.
As you emerge from the temple into the light of day,
You are free to express all of whom you are.
Radiant.
Fully alive.
Fully yourself.
Give yourself permission to enter the deepest state of relaxation right now.
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.
Let your mind merge and melt into the presence,
Empty and free from all doing.
Here,
Your intentions and affirmations are actualized and fulfilled with effortless ease.
Bring your vision of yourself in full self-expression into your awareness three times.
Hold your intention firmly and clearly with deep feeling and faith.
Establish it at the altar of your heart.
Your prayers and intentions are now being carried out at the deepest core of your being.
Your intention is now being assimilated,
Integrated,
Digested and fully actualized.
Now allow yourself to receive the following affirmations as I repeat them.
Let your whole body respond to what I say.
I am at peace with myself,
Just as I am.
The trees love me.
The sky loves me.
The air loves me.
I am surrounded by love.
I stand in myself,
Exactly as I am.
Recognize at this time that you have made a major shift in perspective.
This shift will enable you to interact with yourself and with the world in a new way.
The more often you connect with this new perspective,
The more empowered you become to shape and create your own life.
You are the creator of your experience of life.
Now begin to become aware of the rising and falling of the breath.
Slowly feel yourself beginning to rise to the surface of awareness.
Gradually,
You can begin to move the body as if waking from a restful sleep.
If the impulse is to remain still,
Do so.
Bring your vision of yourself in full self-expression into your awareness once again.
Every time you find yourself in 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.
As you come back to the body,
Bring a deep sense of peace and contentment with you.
