I'm wellness specialist Peggy Silvan.
The intention of this integrative relaxation for travelers experience is to provide you with an opportunity to de-stress and replenish your energies which get disturbed and fragmented when traveling.
In the next 20 minutes you will experience a deeply relaxing journey based on yoga nidra in the amrit method which will help you to arrive at your destination refreshed and more alert.
Integrative relaxation for travelers is meant to be used on airplanes or as passengers in cars buses trains never listen however while driving or operating any machinery.
You may even use this every day even when you're not traveling just to feel more refreshed and more rested.
I'll guide you into an experience of deep relaxation and rejuvenation by letting go fully you can re-energize and be invigorated.
Integrative relaxation in the amrit method or yoga nidra is a combination of alert awareness and deepest relaxation which can take you into alpha and even theta states of consciousness where the causes of stress fatigue confusion unhappiness and even disease often find their roots.
Yoga nidra will allow you to balance all physical mental or emotional tensions with deep rest and relaxation and it may just transform your life.
Throughout this guided journey stay alert and awake for the most benefit.
So let's begin.
Get comfortable you may wish to cover yourself with a blanket or place a pillow behind your neck if it's available.
I encourage you to just sit back and allow yourself to effortlessly follow the gentle guidance into these restorative levels of consciousness.
Let go of any expectations.
Close your eyes and just sink into the seat beneath you.
Let go.
Merge with the seat.
Feel its support.
There is absolutely nothing you need to do or achieve in this moment.
So give yourself permission to relax.
Take a full deep inhalation really filling your lungs and exhale with a sigh.
Let go of any judgments about what others might or might not think about what you're doing.
Just allow yourself to be fully engaged in your own experience.
This is about you and your well-being.
So give yourself every opportunity to merge into your own inner quiet space.
You will feel infinitely more renewed.
Take another full deep inhalation and let go with an even fuller exhalation.
Let go of all tensions.
Gently allow your head to fall forward.
Be easy with yourself dropping your chin to your chest.
Take another very deep breath and feel the stretch in the back of your neck letting go of all tensions and stress as you exhale.
Allow your head to just hang for a moment like a heavy weight and just take a couple of deep cleansing breaths.
Inhale fully and bring your head back to rest comfortably against the chair.
Notice any sensations in your neck or shoulders just being aware of it,
Feeling whatever is present without any judgment,
Without any expectations.
Now bring your attention to the middle of your brow center in the middle of your forehead.
This is the seat of integration where mind and body can merge into oneness.
So focus your full attention on just this area and just allow yourself to drop into the gaps between your thoughts.
Release all struggle.
Quietly observe the thoughts arising and then submerge your mind between those moments.
Just try it for yourself now.
To As you exhale,
Empty the bottle from the top to the bottom.
Continue this deep,
Rhythmic breathing in a slow,
Steady,
Uniform stream.
Become immersed in the sound of your breath and be mindful of the rising of your belly then chest,
Lowering of your chest and then your belly.
Each time you breathe out,
Let go of tensions.
Release toxins,
Fears,
Worries,
And frustrations.
Let go of old energies and old stories.
Each time you breathe in,
Breathe in new energies,
New stories,
Infinite possibilities.
Breathe in prana,
The vital life force energy that animates your body and mind.
Continue to be absorbed in the sound of your own breath,
Slow and steady.
With the next breath out,
Release all tensions and let your breath resume normally.
Be mindful of the vibratory impact of the breathing in the form of sensations you may now be feeling in your body.
If you feel nothing,
Just notice that there is no right or wrong.
There is only your experience.
However it shows up in this moment,
Trust and let go.
Accept what is as is.
Shift from thinking and doing to just feeling and being.
Bring your attention back to the brow center and drop into deep relaxation and stillness.
To go even deeper,
I'll guide you on a brief journey through your body.
Just stay alert and awake and just follow my voice and my guidance.
We'll begin by focusing on the brow center in the middle of the forehead.
Next bring your attention to the facial muscles and just let them all go.
Let them all relax.
Bring your attention to both shoulders,
Arms,
Hands and all 10 fingers.
Chest.
Abdomen.
Both hips.
Both legs.
Both feet and all 10 toes.
Bring your attention to the backs of both legs.
The buttocks.
Lower back.
Upper back.
And now to the back of the head.
And to the top of the head.
Take a full deep inhalation and a slow steady exhalation,
Emptying your lungs completely.
Bring all your attention back to the middle of the brow center,
Also known as the third eye,
And drop even deeper into relaxation and stillness as thoughts combine to make you feel more relaxed.
As thoughts come up just observe them and allow them to float away like butterflies as you drop even deeper into stillness.
You A skeleton.
Crescent moon.
Snow capped mountains.
A cave.
A hive of honeybees.
Puffy white clouds.
Morning dew.
Bonfire at night.
An alligator.
The flame of a candle.
A tiger.
A six-pointed star.
And now be still.
Still in that black space in your brow center.
Trust,
Surrender,
And observe what passes.
Witness,
Unattached,
To all that passes.
If nothing appears,
Just be aware of that.
Be totally present.
Completely absorbed.
Now bring your attention to the brow center and drop into the deepest level of relaxation.
Feel completely safe and comfortable as you hand yourself over to the power and protection of the presence.
Let go of all doing.
Replace it with trust and faith in the higher power.
Allow your mind to 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.
This is a place of integration and wholeness,
Of faith and trust.
In this place of integration,
Your mind and body flows in alignment and you enter into a oneness of being as you make a paradigm shift from time-bound consciousness to the timeless state of being that you are.
Your prana,
Your vital life force energy,
Flows freely restoring every muscle,
Nerve,
Cell,
Every fiber of your body.
All the energies of your body from all meridians are activated,
Purified,
Balanced.
All the channels are opening.
Your body is restoring,
Your mind is calming,
Your heart is opening.
You are now in this place of integration.
You've entered the domain of grace,
The place where your prayers and tensions and affirmations are actualized and fulfilled with effortless ease.
Allow your entire self to respond spontaneously and effortlessly to these affirmations.
I remain completely open and receptive to the workings of the higher power within.
I am the source and everything I need is already present within me.
The past and future dissolve in the sacred purity of the present.
As I refrain from self-criticism and complaints of others,
I remain free from linking into the unconscious patterns of the past.
I'm letting them go.
I am released from my self-image to explore,
Expand and experience the infinite potential unfolding from within me.
I accept myself as I am in the world as it is.
Establish yourself firmly in faith and trust to receive the grace,
Protection and guidance of your higher self that resides 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.
Feel totally unburdened and free to move in life with effortless ease.
Now you have prepared the base from where you can carry on interactions with life and interpersonal relationships with the integrative power of love and the source within.
You are an emissary of light and love.
Carry this everywhere you go and bring it to everyone you meet in all your travels.
Now gradually begin to move and stretch as if you're waking from a restful sleep.
Take your time,
There's no hurry.
Keep your eyes closed and just remain in your inner stillness.
Become aware of your body and bring a deep sense of peace and contentment with you as you bring awareness back to the body.
Notice feelings in your body,
How released and relaxed you feel.
Notice how soft your breath is,
How silent the mind has become and how quiet your heartbeat is.
Be still.
And just feel a deep sense of gratitude for taking this time for yourself.
Know that you can easily enter here again and again.
Now you may gradually open your eyes and allow the world to come back in.
You may wipe your face and stroke away any remaining tensions that might linger.
And just know that you may now effortlessly move on with your day and with your travels.
Jai Bhagwan,
Which means I honour the light within you.
Thank you for giving me the privilege of sharing this experience with you.
