Yoga Nidra: Return To Inner Stillness

This meditation will gently guide you inward, where you can reconnect to your innate sense of calm and stillness. This is a Yoga Nidra meditation, where you are guided through multiple mindfulness techniques that sweetly guide you into a deep state of rest. Based on the Amrit Yoga Institute's I AM Method of Yoga Nidra. I hope you enjoy it. Namaste.

Transcript

Hi and welcome.

This yoga nidra meditation is based on the Amrit Yoga Institute's I Am method of yoga nidra.

Please get comfortable.

You can do this meditation seated comfortably or resting on your back or your side.

If you need to press pause,

Find supreme comfort and then come back to this meditation when you're ready.

As it's comfortable for you,

I invite you to close your eyes.

Take a nice full breath in through your nose and exhale through an open mouth with a sigh.

Let's do that again.

Full breath in through the nose,

Exhale,

Open mouth.

Feel as the body begins to get heavy.

Slowly turn your attention inward,

Allowing your awareness to start drifting towards that quiet,

Still place that resides within you.

Let the hands soften,

Release any holding through the feet.

Relax the belly.

Let the shoulders melt.

The jaw is soft.

Hand the full weight of your body over to what supports you.

Allow your awareness to hover at your heart center.

There is no right or wrong.

Just resting with your awareness on the heart.

Feel the deep sense of contentment and peace right in the heart center.

And as you rest here,

I invite you to receive this intention for today's practice.

This loving reminder that at the heart of who you are,

You are stillness and calm.

Today's intention.

No need to remember this or think about it.

In silent witness,

I am at peace in the midst of chaos.

I am stillness in action.

I remain changeless in the midst of change.

And now allow your attention to come to the face.

And with your next exhalation,

Allow all expression to drain from the face.

Release those tiny muscles around the eyes,

Allowing the eyeballs to rest back in their sockets.

Release the tiny muscles around the mouth.

Tongue resting in the mouth.

Lower jaw gently opening,

Softening.

Feel the cheeks soften toward the floor.

Gently observe the scalp resting on the skull.

And feel the neck softening,

Easing.

In this moment,

Simply be available to the entire range of sensations in the face and head.

Just feeling.

And now drop into a sense of your whole bodily presence.

Embrace this present moment's experience undistorted by what you like or don't like.

Let go of what's going and let come that which is coming.

This becomes your connection to source.

Slowly gather all of your attention at the eyebrow center,

The third eye,

Agna chakra.

Notice as the third eye gently guides your awareness toward it,

So sweetly holding it there.

The third eye,

This inward looking eye,

Guides your awareness within.

Let it take you there.

Feel your attention sinking deeper and deeper within.

Slowly now let your attention come to your breath.

No need to change it.

Just watch that natural pattern of breath as it is,

No right or wrong.

And with ease,

Begin to lengthen your inhales and exhales.

For now,

Breathing in and out of the nose as that's comfortable for you.

Observing how the body expands,

Responding to the intake of breath.

Notice as the body responds to the exhale,

That subtle,

Gentle contraction.

If the mind wanders away from the breath,

That is okay.

When you notice it,

Gently guide it back to the breath.

Continue to stay connected to the breath and follow my guidance as we begin the shitali breath for relaxation.

As you breathe in through the nose,

Take your time.

Allow the lungs to fill fully and completely without straining.

And as you exhale,

Gently purse your lips and blow the breath through your lips as though blowing through a straw.

Continuing in that pattern,

The inhale flows in through the nose,

No rush.

Lungs fill fully.

Exhaling through softly pursed lips,

Let the exhale be prolonged,

Steady and let your lungs empty completely.

Continue like that until you're asked to stop.

Breathe in completely through the nose.

Breathe out completely through pursed lips,

No straining.

Each time you exhale,

Empty your mind of all anticipations and empty your body of all tensions.

As you inhale,

Fill your heart with joy.

Each time you inhale,

Drop into a deeper level of silent awareness.

Breath is calm.

Mind is silent.

Body relaxed.

Heart unconditionally open.

And now,

Allow your breath to return to a normal flow,

Releasing that pattern of breathing.

And turn all of your attention inward.

Just feel.

Observing that pulsing,

That tingling flowing through the body prana.

Feeling,

Experiencing the powerful impact of vibratory energetic pulsations in the form of sensations in your body.

And now,

Bring your total undivided attention to the eyebrow center.

Drop into the deepest level of silent stillness,

Peace and harmony.

Drop into that silent space where all doing stops.

Thinking less.

Feeling more.

Experience silence and stillness expanding within you and all around you.

And now,

Follow my guidance as we move through different parts of the body.

Let your attention rest on each body part as I name it without comment or judgment.

Bring your awareness to all ten toes.

Both ankles.

Both knees.

Pelvis.

Abdomen.

Chest.

Arms.

Throat.

Face.

Back of the head.

Shoulder blades.

Spine.

Buttocks.

Calves.

Heels.

Soles of the feet.

Sense the whole body from the top of the head to the tips of the toes.

The whole body.

Whole body in awareness.

Feel the whole body contained in vast spacious awareness.

The whole body of boundless fields of sensation.

Now resting here in witness consciousness,

Allow yourself to receive the following images and experiences.

Judge nothing.

Remain unconditionally open and present to all that passes in your field of awareness.

Receiving these images.

Church bells ringing.

Swimming pool.

A star in the sky.

A meadow filled with butterflies.

And now be still.

Still in that black space behind the forehead.

And observe what passes.

Witnessing unattached to all that passes.

And if nothing appears,

Just be aware of that.

Totally present.

Completely absorbed.

Here,

Give yourself permission to enter an even deeper level of relaxation.

There's nothing to do or achieve.

Simply dissolve and disappear into stillness.

Open.

Empty of all doing.

Empty of all past and future.

Merge into this space and be empty.

Sensations,

Thoughts,

Images floating by like clouds in a clear blue sky.

And you are the clear blue sky.

Resting here,

Allow this intention into your awareness.

There's no need to remember it or think about it.

I'll repeat it three times.

In silent witness,

I am peace in the midst of chaos.

I am stillness in action.

I remain changeless in the midst of change.

In silent witness,

I am at peace in the midst of chaos.

I am stillness in action.

I remain changeless in the midst of change.

In silent witness,

I am at peace in the midst of chaos.

I am stillness in action.

I remain changeless in the midst of change.

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's been heard and is being acted upon by a higher power of the source within you.

Allow your attention to rest at the third eye eyebrow center.

And here,

Feel all the energies of your body from all meridians activated,

Purified,

And balanced.

All energy channels are open and life force is flowing freely,

Healing the body and calming the mind.

Open your heart and feel content.

Just experience.

And now,

Begin to become aware of the rising and falling of the breath.

And slowly,

Feel yourself beginning to rise to the surface of awareness.

Sense your body resting wherever you are.

Observe the quality of the air as it touches your skin.

And gradually,

You can move so slowly like when you're waking from a restful sleep.

If you're lying on your back so gently as it's comfortable for you,

Bend your knees and draw them into your chest.

Rock sideways gently.

No rush.

Slowly,

Making your way to rest on your right side if that's comfortable.

If not,

Take the left.

If you're seated,

Remain seated.

And if you're not sitting upright and you're willing,

Slowly return back to an upright position now.

Keeping your awareness inward.

And wherever you are,

Settling into stillness with the eyes closed.

I invite you to receive this intention once more.

In silent witness,

I am at peace in the midst of chaos.

I am stillness in action.

I remain changeless in the midst of change.

Every time you find yourself in re-action,

You're empowered to pause.

Come back to this intention,

This truth,

And allow this intention to guide you forward,

Responding,

Acting as you wish in line with your intention.

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

Know and trust that something deep within you has shifted to connect you to your intention.

And as you become aware of your body,

Bring a deep sense of peace and contentment.

As you bring your attention to the body,

Notice how relaxed the body feels,

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.

When you are ready,

You may open your eyes.

Thank you for joining me.

Be well.

Reviews

Different. Adding to my large and selective
collection of nidras. Thank you!

This read so calming and relaxing that I'm going to listen again on repeat! 🥰🙏🏻

One of my favourite Yoga Nidras ☺️ lovely delivery Pam, ❤️

I really love this meditation as one to return to 💜

So nice to see your new meditation Pam. I look forward to more of your lovely calm voice. Blessings and thanks for sharing 🙏💐