Welcome to I Am Yoga Nidra.
Taking a few moments to settle into a supremely comfortable position,
One in which you are least likely to move.
Support your head and neck.
Support the back by placing a pillow under the knees.
Over the body with a blanket.
Placing an eye pillow over the eyes.
And taking a slow deep breath in.
Exhale completely.
Settling into absolute stillness.
And quiet your mind,
Letting 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.
Let go even more.
Feel a deep sense of contentment and peace within your heart.
Now allow yourself to receive this ancient prayer which captures the spirit and intention of this practice.
Lead me from the unreal to the real.
Lead me from darkness to light.
Lead me from the time bound state of consciousness to the timeless state of being that I am.
Now bring your body into awareness and recognize your body has been a trusted vehicle,
Creating accomplishments and contributions to the best of its ability.
Now it is time for your body to rest deeply.
Silently repeat these words to yourself.
During this time I will participate wholeheartedly in this process and trust that whatever issues are in the way will be released spontaneously and effortlessly.
I let go of any struggle or effort to make anything happen.
I will guide you in the next phase to enter into deeper and subtler levels of relaxation through the bumblebee sound and breath.
Use your thumbs to gently close your ears just tight enough so that you can still hear me.
Rest the remaining fingers on either side of the forehead.
In a moment we will take a deep breath in and with closed lips we will begin to hum the sound of the bumblebee.
Feel free to change the pitch of the buzzing sound to maximize the vibration felt within the skull.
Now take a full breath in and follow me.
Inhale and exhale.
Now stop.
Bring your arms by your sides,
Cover your arms and be still.
Bring your total undivided attention to your whole body.
Feel the stimulating impact of the vibrations extending throughout your whole body.
Notice how your attention feeds your energy.
Let the nerve of your energy field expand and grow,
Extending everywhere and filling every nerve and cell of your body.
Now bring your attention to the eyebrow center and empty your mind into the flood of energy.
Let it melt and merge into the experience of the energy body expanding beyond all boundaries.
Drop into complete silence and deep stillness.
We will move our attention into the body to release trapped energy and to move deeper into total relaxation.
For those with cardiac disease,
Hypertension,
Glaucoma,
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,
Tighten even more.
Now let go completely,
Relax.
On the next exhale,
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 your hips,
Legs and feet.
Tighten,
Tighten,
Tighten and hold.
Then 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.
Tighten arms,
Hands,
Shoulders,
Feet,
Legs,
Face,
Buttocks.
Tighten.
Tighten everything.
Hold.
Hold.
Now let go completely.
Relax.
On your next exhale,
Let go even more.
Observe and feel the energy extending to all the muscles,
Nerves and cells within your entire body.
Let your whole body melt into the flood of energy.
Let your body go limp like a rag doll as you begin to relax even more.
Release all holding.
Release any tension anywhere.
Now feel yourself descending down into the stillness beneath the mind.
Feel your outward attention moving inward.
Let your attention lead you into total absorption.
Feel yourself held in absolute stillness.
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 nonmentally.
Allow any disturbances,
External or internal,
To draw you more deeply within.
In yoga nidra,
You enter the subconscious pranak field.
Let your mind merge and melt into the energy body and go beyond the boundaries of the body and mind.
Now begin the 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 in the third eye.
Your consciousness is now in direct communion with your energy body.
From this very relaxed,
Unified state,
Follow my guidance as we begin,
So hum breath.
Start breathing in through the nose and guide your breath and attention steadily from the third eye along the spine,
Ending at the base of the spine.
As you exhale,
Guide your breath and attention upward along the length of the spine to the third eye.
Continue with this breath.
Stay focused and feel the energy follow your attention along the spine.
So inhaling from the third eye down to the base of the spine,
Exhaling from the base of the spine up to the third eye.
Now we will integrate this breath with the non vocal sound of so hum.
With each inhale,
Feel the sound of so as the breath flows from the third eye to the base of the spine.
And with each exhale,
Feel the sound of hum flowing up the base of the spine to the third eye.
Remain totally absorbed in the subtle vibration of sound and energy moving along the spine.
Sound,
Breath,
Sensation and attention.
Experience it.
Be totally engaged in the sacred presence of that I am.
Be deeply engaged,
Totally absorbed and completely merged into oneness.
That I am that I am.
I am that.
Now breathe normally.
Bring your attention to rest in the third eye and bathe your whole body and being in the unified experience of so hum sound and breath.
It's a deep stillness extending everywhere.
Feel your whole body lying still.
Feel safe and comfortable.
Give yourself the permission to enter the deepest level of relaxation right now.
Let go completely.
Drop into that silent space where all doing stops.
Silence extending everywhere.
As I name the body part bring your total attention accompanied by a feeling of heaviness,
Sinking as if you are a stone in water.
Both feet heavy like stones.
Calves and knees heavy.
Breathing deeper.
Thighs and hips heavy like lead.
Belly,
Chest and back.
Gravity pulling you down deeper.
Shoulders,
Arms and palms 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 heavy like a stone.
Breathing deeper into stillness and silent awareness.
Now shift your attention and as I name the part of the body 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,
Weightless.
Belly,
Chest and back light and empty.
Shoulders and arms and palms floating.
Head hollow,
Empty.
Feel your whole body empty,
Light and hollow.
Experience the emptiness of your body and silence of your mind.
Now enter the power and protection of your energy body.
Embrace its feathery lightness.
Feel completely safe and secure.
Feel yourself getting lighter and lighter until you begin to float into the air.
Give yourself permission and the freedom to float out of your physical body.
Embrace your energy body from your physical body.
Experience the freedom of this new dimension.
Released and freed from identification with your body and mind.
Free of all boundaries of your body,
Mind,
Past and future.
Observe your body completely at peace,
Resting in stillness.
Recognize you are the spirit separate from the physical body.
Enjoy the spirit freed from all limitations.
The innate healing wisdom of the body liberated and functioning optimally.
Now settle back into the physical body as you remain deeply established in your connection with spirit in faith and trust.
In this deep state of awareness,
Allow the following polar experiences and their associations to arise and dissolve.
Simply allowing all experiences to move through without preference,
Labels or judgment.
By remaining witness,
You are releasing your identification with pre-programmed thoughts and feelings.
Pain,
Pleasure,
Anger,
Peace,
Sadness,
Joy,
Crying.
Laughter,
Fear,
Safety,
Agitation,
Calmness,
Sad,
Happy,
Hate.
Love,
Violent,
Tender,
Helpless,
Powerful,
Suspicious,
Trusting,
Disgusted,
Delighted,
Gradually allow visualization and accompanying sensations to fade as you bring your attention back to the third eye.
Letting your attention rest here in the center between your eyebrows,
Drop into the deepest level of relaxation yet.
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.
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 as you hand yourself over to the power and protection of the present.
Feel it.
Experience it.
Be it.
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.
Let your mind merge and melt into the presence and enter the sanctuary of silence.
Remain empty and free from all doing.
Feel yourself as time transcendent presence right now.
Now allow your entire self to respond spontaneously and effortlessly to what I say.
I am released from my self-image to explore,
Expand and experience the infinite potential unfolding from within me.
Now that I have entered the deepest levels of letting go,
I have entered a complete state of synergy and balance.
I enter into silent receptivity and remain unconditionally open to enter into the omnipresent field of mysterious healing forces.
I am at peace with myself as I am and the world as it is.
Establish yourself firmly in faith and trust to receive 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 guides surrounding you and blessing you.
Accept their blessing and grace.
Embody it and spread it wherever you go.
You have now 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 light and love to flow into that area now.
Slowly begin to be aware of the rising and falling of breath.
Slowly feel yourself beginning to rise to the surface of awareness.
Sense your body resting on the floor.
Realize the quality of the air as it touches your skin.
Gradually you can move as if you are waking from a restful sleep.
Bend your knees,
Pull them close to chest.
Give yourself a gentle hug,
Rocking sideways.
Take your time,
Do not hurry,
Do not feel rushed.
And just turn onto your right side and curl into a fetal position.
Feel the safety,
Comfort and protection of the womb of existence.
Know that every time you find yourself in reaction,
You are empowered to replace it with your intention or an affirmation.
Now you can gradually move and begin to sit up with your eyes closed.
Continue 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 has shifted to connect you with your intention,
With your heart,
With truth.
Become aware of your body and bring a deep sense of peace and contentment with you as you bring your attention back to breath,
Body.
Notice how relaxed the body is,
How soft the breath is,
How silent the mind is,
How quiet the heartbeat is.
Be still.
Be grateful.
