I AM Yoga Nidra™ For Self Connection

Connect with who you really are by letting go of all struggle, stress, separation and suffering and allowing natural healing energy to flood your mind and body with creativity, peace, awareness, oneness and love.

Transcript

Welcome.

I'm Marianne Jane and for the next 35 minutes I'll be guiding you through an I Am Yoga Nidra meditation.

Yoga is an ancient Sanskrit word meaning union,

Harmony,

Integration.

And Nidra means sleep.

The practice of Yoga Nidra guides the mind into the same delta brainwaves as sleep does while telling the mind to remain fully conscious and aware.

The reason for dropping into this peaceful meditative state is to let go of all struggle,

Worry and suffering and to connect with your inner source of being.

In this place of stillness you release all tension,

Stress and separation and allow natural healing energy to flood your mind and body with creativity,

Peace,

Awareness,

Oneness and love.

Many scientific studies have documented the widespread benefits of meditation on the mind and body.

So use this time to really let go and absorb the power of your own well-being.

When you're ready come to a comfortable position lying flat on the floor or bed,

Arms at your side,

Feet naturally separated.

Gather whatever pillows or blankets you need to make yourself supremely comfortable.

Now 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.

Let go.

Breathe in fully and exhale with a deep sigh.

And again,

Breathe in fully and exhale with a deep sigh.

Let go even more.

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

Now bring yourself to a position with both arms extended out to the side at right angles to the body as much as possible.

Inhale and bend both knees bringing them in towards the chest.

Exhale,

Press both knees to the right.

Turn your head to the left keeping the shoulders pressed to the ground.

Do not force.

Use breath and breathe into any resistance felt in the body.

Relax and let go.

Breathe deeply and let go even more.

To release,

Bring the knees up and wrap the arms below the knees.

Rock back and forth once or twice.

Now extend both arms out to the side at right angles to the body as much as possible.

Inhale,

Bend both knees bringing them in towards the chest.

Exhale and press both knees to the left.

Turn your head to the right keeping the shoulders pressed to the ground.

Do not force.

Use breath and breathe into any resistance felt in the body.

Relax and let go.

Breathe deeply and let go even more.

To release,

Bring the knees up,

Wrap the arms below the knees and rock once or twice.

Extend your legs out in front of you and relax.

Let your whole body melt into stillness.

Release any holding anywhere in the body.

Become aware of the energy that has been released in the body.

Merge into this ocean of energy.

Let it flow into any holdings in the body,

Physical,

Mental and emotional,

Bringing you into the deepest state of balance and relaxation.

Feel yourself descending down into the stillness beneath the mind.

Feel your outward attention moving inward.

Let your attention lead you into total absorption.

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.

To absolutely nothing from now on,

Simply relax.

Drop into the deepest state of tranquility,

Stillness and peace.

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

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 any holding anywhere in your body.

Let go even more.

And 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 attention to the pulsating energy field felt in the form of sensations in your body.

Observe how your attention feeds the expansion of the pulsating energy field.

Energy follows attention.

Tap into that silent space where all doing stops.

Enter an effortless state of being.

As I name the body part,

Bring your total attention accompanied by a feeling of heavy heaviness,

Sinking like a stone in water.

Both feet heavy like stones.

Calves and knees heavy,

Sinking deeper.

Thighs and hips very heavy like lead.

Abdomen,

Chest and back.

Gravity pulling you down deeper.

Shoulders,

Arms and palms very,

Very heavy.

Feel your entire head heavy like a stone.

Give your body completely and totally to the omnipresent field of gravity.

Now experience your whole body heavy like a rock.

Feel your whole body sinking deeper and deeper.

Totally let go into the pull of gravity.

Sinking,

Sinking like a heavy stone.

Sinking deeper into stillness and silent awareness.

Now shift your attention and as I name the body part,

Let all the heaviness drain away.

Let your body be buoyant and light like a fluffy cloud.

Both feet limp and light.

Calves and knees empty and free.

Feel it.

Thighs and hips hollow and weightless.

Abdomen,

Chest and back light and empty.

Shoulders and arms and palms floating.

Head hollow,

Empty.

Feel your whole body empty,

Light and hollow.

Sense the emptiness of your body and silence your mind.

Feel completely safe and secure.

Now settle back into the physical body as you remain deeply established in your connection with spirit in faith and trust.

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 witness of all that is happening but doing nothing to make it happen.

Feel it.

Experience it.

Be it.

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

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

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

My source is silent stillness.

I rest in peace.

I am at peace with myself as I am and the world as it is.

Now that I have entered the deepest levels of letting go,

I have entered a complete state of synergy and balance.

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 longer you can stay there.

Feel the presence of your own spiritual guidance surrounding you and blessing you.

Accept this blessing and grace.

Embody it and spread it wherever you go.

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.

If you have an area that you feel needs healing,

Physical,

Mental,

Or emotional,

Allow this to happen.

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

Really 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 begin to move as if waking from a restful sleep.

Bend your knees and pull them closer to your chest.

Gently rocking sideways if you'd like.

Take your time.

Do not hurry.

When you're ready,

Just turn onto your right side and curl into a fetal position.

Feel the safety,

Comfort,

And protection of the womb of existence.

And when it feels right,

You can gradually move and begin to sit up with your eyes closed.

Continuing to stay deep in this deep inner experience.

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

Know that something deep within you has shifted.

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.

Chai Bhagwan.

Victory to your spirit.

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