I Am Yoga Nidra Short Practice

For those more experienced with yoga nidra, this integrative Amrit method short yoga nidra practice allows you to reach stillness of deep practice in less than 20 minutes. There are minimal induction practices to prepare the body for relaxation in this practice, so make sure to allow time for some stretching or movement before practice if you need to.

Transcript

Welcome to this experience of the integrative amrit method of yoga nidra.

I am yoga nidra.

In preparation for practice,

Choose a space that is free from distractions.

Adjust your body in a comfortable position.

You may wish to cover yourself with a blanket.

Close your eyes and allow attention to turn inward.

Bring your attention to the breath.

Feel the body beginning to relax with each progressive exhalation.

Be still.

Quiet your mind.

Let go of thoughts,

Worry,

Or tension.

Give yourself fully to this experience.

Relax,

Trust,

And let go.

Breathe in fully.

And exhale with a deep sigh.

Again,

Breathe in fully.

And exhale letting go even more.

Feel a sense of peace and contentment in your heart.

Now bring your intention into awareness.

If you are unclear about your intention,

Just see what appears in the field of awareness.

Repeat your intention silently three times.

Now check to see that you are totally comfortable and if you wish,

Place an eye pillow over your eyes.

Throughout your practice,

Remain relaxed and motionless,

Alert and conscious.

Allow any disturbances,

External or internal,

To draw you deeper within.

Now make a conscious shift from thinking and doing to feeling and being.

Do absolutely nothing.

From now on,

Simply relax.

Drop into the deepest state of stillness and peace in the center between the eyebrows.

Now direct your full attention to your breath.

Slowly deepen the inhalations and exhalations.

Let your breath flow in a steady,

Uniform,

Unbroken stream.

No struggle or strain.

Bring all of your attention to the expansion and contraction of the abdomen as you breathe deeply in and out.

With each exhalation,

Release all tension held in the body.

Let go.

With each breath,

Entering a deeper level of stillness and silent awareness.

We will continue now with seven more deep breaths,

Counting them like this.

Seven,

I am breathing in.

Seven,

I am breathing out.

Six,

I am breathing in.

Six,

I am breathing out.

And continue until asked to stop.

Absorbed in the sound and sensations of your own breath.

More relaxed and peaceful with each breath.

Now stop counting.

Breathe normally and relax.

Feel the energetic impact of the breath in the form of pulsations in the body.

The energy field in the body growing and expanding.

Let your mind melt and merge in the river of energy flowing through the body.

Drop into that silent space where all doing stops.

You will move attention throughout the body.

As attention is guided from point to point,

Remain in non-doing,

Witnessing presence.

Let the penetrating power of consciousness release any blockages,

Activating healing from within.

Now bring undivided attention to the point between the eyebrows,

Pit of the throat,

Right shoulder,

Right elbow,

Right wrist,

Tip of the right hand thumb,

Tip of the index finger,

Tip of the middle finger,

Tip of the ring finger,

Tip of the little finger,

Left elbow,

Left wrist,

Left elbow,

Left shoulder,

Left shoulder,

Left elbow,

Left left wrist,

Left elbow,

Left left hand thumb,

Right wrist,

Tip of the left hand thumb,

Tip of the index finger,

Tip of the middle finger,

Tip of the ring finger,

Tip of the little finger,

Wrist,

Elbow,

Shoulder,

Pit of the throat,

Center of the chest,

Right nipple,

Center of the chest,

Left nipple,

Center of the chest,

Navel,

Center of the pubic bone,

Right hip,

Right knee,

Right ankle,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Ankle,

Knee,

Hip,

Pubic bone,

Left hip,

Left knee,

Left ankle,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Ankle,

Knee,

Hip,

Pubic bone,

Navel,

Center of the chest,

Pit of the throat,

Back to the eyebrow center.

Allow all of your attention to gather and rest in the point between the eyebrows.

Rest in this vastness,

Vast stillness and silent awareness.

Rest in this vastness.

Allow whatever arises in the field of awareness to come and go like clouds passing through a sky.

Bring attention back to the point between the eyebrows and drop into the deepest level of relaxation.

In this vast domain of integration,

You are witness of all that is happening,

Doing nothing to make anything happen.

Now feel you can hand over all fear,

Apprehension or anxiety about all that you want to change,

Control or manage.

Feel the presence of all doing.

Let your mind merge and melt in the presence.

Feel the presence of all that is happening.

Hear your intention and affirmations are actualized and fulfilled with effortless ease.

Now bring your intention into awareness and repeat it to yourself three times.

Allow this intention to go to the deepest levels without any hesitation.

Trust that it has been heard and is being acted upon by a higher power of the source within.

There is no need for you to do anything about it.

Bring your attention back to the eyebrow center and feel all the energies of your body from all meridians activated,

Purified and balanced.

All channels open,

Life force flowing freely,

Healing the body,

Calming the mind.

Open your heart and feel content.

Simply allow yourself to respond spontaneously to these words.

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

At this sacred moment your whole being has made a major paradigm shift.

Now you have prepared the base from which you can carry out interactions in 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,

To everyone you meet.

If there is any area in your body or your life that needs healing,

Allow the light and love of your presence to flow there now.

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

Slowly feel yourself beginning to rise to the surface of waking awareness.

Gradually you can begin to move as if awakening from a restful sleep.

Take your time.

Do not hurry.

Allow your body to move or stretch in any way that feels good to you.

If you are lying on the floor,

Gently roll onto your right side and curl into a fetal position.

Feel the safety,

Comfort,

And protection of existence.

Continue to stay deep in the inner experience.

Bring your intention into awareness once again,

Changing nothing.

Regardless of what you consciously recognize has or hasn't changed,

Know that something deep within you has shifted to align with this intention.

Anytime you find yourself in stress or reaction,

You are now empowered to replace it with your intention.

Gradually you can sit up now with the eyes closed.

Continue to stay deep in the inner experience.

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.

When you are ready,

Gradually open your eyes.

Reviews

Thank you for recording and releasing this. It is a great practice!

I’ve done a (mostly different) yoga nidra meditation every night for almost two years now. This was the best by far. I absolutely loved it and I slept like a baby afterwards. Thankyou. 🥰

I really enjoyed this, especially the breathing practice at the beginning. It really helped me clear my mind in order to get the benefits of the overall nidra practice. Thank you.

Really relaxing. Appreciated the naming of the energy in my hands after the breaths.

Very satisfying. I want to say this was an efficient practice although that doesn’t quite describe the depth of the experience.

Absolutely wonderful..thanks very much for sharing this practice

That was one of the most lovely Yoga Nidra experiences I have had.

Very moving and easily facilitates meditation. Thanks

Excellent deep relaxation journey in Yoga Nidra. Thank You! 😊

Wow I think this was the best meditation I have ever done ❤❤❤ Created a different sense of calmness than my normal breath meditations. In the end my body didnt even want to move haha

Very nice practice. Thankyou 🙏🏼

So great to hear your voice dear friend.. Kathie Y

This was incredibly effective and powerful! Thank you so much! 💛

Excellent morning practice to start the day with peace. Thank you.

A bit stern but very good.

I live this practice. It's simplicity is wonderful to work with. Thank you.

Thankyou that was a calm and profound way to start the day

I found this to be extremely beneficial. Thankyou 🙂

Great new approach towards YN. Got you bookmarked, and will return to this practice. Hope you've got more of this work for us to discover.. thank you already!

This was such a great yoga nidra! It felt like a deep meditation of melting away by the end; Thank you 🙏✨