Welcome to your I Am Yoga Nidra experience to help you relax and enjoy life.
Get settled now in a comfortable position,
Seated,
Or if you can,
Lying down.
Place a cushion under the head and the knees and cover yourself with a blanket as your body temperature will drop.
You may also use an eye mask.
I will instruct you when to place it over your eyes.
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,
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 peace and contentment in your heart.
Now allow yourself to receive the following intention as I repeat it.
Let your whole body listen to what I say.
I let go.
I relax and enjoy life.
We will move our awareness into the body to release trapped energy and move deeper into total relaxation.
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 the 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 the flood of 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.
Let your body go limp.
Like a rag doll.
Relax even more.
Release any holding anywhere.
Release any struggle to make anything happen.
Maintaining this inner stillness,
Gently cover yourself,
And if you wish,
Place the eye pillow over your eyes.
Adjust your body in a comfortable position,
But do not fall asleep.
Throughout this entire period,
Remain relaxed and motionless,
Alert and conscious.
Stay in touch with my guidance at all times.
Allow any disturbances,
External or internal,
To draw you deeper 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 in the third eye.
Now your consciousness is in direct communion through your energy body.
Now as you breathe in through your nose,
Fill your lungs fully and completely without straining.
Now start exhaling through softly pursed lips,
As if you are blowing through a straw.
Let it be prolonged,
Steady,
And empty your lungs completely.
As you inhale,
Fill your heart with joy.
Each time you exhale,
Empty your mind of all anticipations and empty your body of all tensions.
Each time you inhale,
Drop into a deeper level of silent awareness and experience the balancing and relaxing impact of the parasympathetic nervous system.
Continue to breathe with constant awareness and detached attention.
Return to your normal breathing and turn your attention inward.
Experience the powerful impact of vibratory energetic pulsations in the form of sensations in your body.
Let your detached awareness embrace all experiences unconditionally.
Let your mind melt and merge into it.
Now bring your total undivided attention to the eyebrow center and drop into the deepest level of silent stillness.
Enter an effortless state of being.
Follow my guidance as we move our awareness through different parts of the body.
Let your detached attention release the dormant healing power trapped in the meridians and connected organs to carry out healing from within.
Let the penetrating power of consciousness instantly dissolve any blockages and holdings as you move through different areas of the body.
As I guide you rapidly from point to point,
Remain in non-doing,
Silent awareness.
Resolve to yourself that you will stay alert and awake.
Now bring your undivided attention to the brow center,
Pit of the throat,
Right shoulder,
Elbow,
Wrist,
Thumb,
Index finger.
Middle finger,
Ring finger,
Little finger,
Wrist,
Elbow,
Shoulder,
Pit of the throat,
Left shoulder,
Elbow.
Now bring your undivided attention to the brow center,
Pit of the throat,
Right shoulder,
Elbow,
Wrist,
Index finger,
Middle finger,
Ring finger,
Little finger.
Now bring your undivided attention to the brow center,
Pit of the throat,
Right shoulder,
Left wrist,
Elbow,
Shoulder,
Pit of the throat,
Middle of the chest,
Right nipple,
Middle of the chest,
Left nipple,
Middle of the chest,
Navel point.
Middle of the pubic bone,
Right hip,
Knee,
Ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Right ankle,
Knee,
Hip,
Middle of the pubic bone,
Left hip,
Knee,
Ankle,
Big toe,
Second toe,
Third toe,
Fourth toe.
And fifth toe,
Ankle,
Knee,
Hip,
Middle of the pubic bone,
Navel point,
Middle of the chest,
Pit of the throat,
And back to the brow center.
Gather your awareness at the brow center,
Letting the non-doing presence fully manifest.
Observe the vast stillness and silence.
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 a 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 presence.
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 in the higher power.
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.
Here,
Your intentions are actualized and fulfilled with effortless ease.
Now allow yourself to receive the following intention as I repeat it.
Feel every cell of your body receiving these words.
I let go.
I relax and enjoy life.
I let go.
I relax and enjoy life.
I let go.
I relax and enjoy life.
Allow this intention to go to the deepest levels of recognition with no hesitation.
Know that your higher self recognizes,
Honors,
And accepts your intention.
Have faith and trust that it has been heard and is being acted upon by a higher power of the source within you.
There is no need for you to do anything about it.
Bring your attention back to the center between the eyebrows and feel all the energies of your body from all meridians activated,
Purified,
And balanced.
All channels are open and the life force is flowing freely,
Healing the body and calming the mind.
Open your heart and feel content.
Just experience.
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.
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.
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 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,
Rocking sideways gently.
Take your time.
Do not hurry.
Then turn onto your right side and curl into a fetal position.
Feel the safety,
Comfort,
And protection of the womb of existence.
Bring your intention into your awareness again.
Change nothing.
I let go.
I relax and enjoy life.
Every time you find yourself in reaction,
You are empowered to replace it with your intention.
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 you has shifted to connect you with your intention.
Become aware of your body and bring a deep sense of peace and contentment with you.
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.
