Yoga Nidra For Rest & Relaxation

The following is an experience of the Integrative Amrit Method of Yoga Nidra, smoothly led by Tristan to drop you into the body, with the intention of rest and relaxation. The process we will be guided through is as follows: INTERNALIZE; Closing the eyes, INDUCT I,; Deliberate tension and relaxation, with releasing & observing sensation, INSTRUCT; Universal Instructions, INDUCT II; Mindful breath, INTEGRATE; Dropping into being, INDUCT III; Energy rotation, INDUCT IV; Concious awareness/opposites, INTEGRATE; Resting in awareness, INTEND; Sankalpa / Affirmations, EXTERNALIZE; Returning to the physical body.

Transcript

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

Please adopt a comfortable position,

Preferably lying down.

I'm now inviting you to close your eyes and quieten your mind.

Please be still.

Let go of all thoughts,

Worry and tension.

Relax,

Trust and let go.

And I'll 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 in your heart.

If you have an issue that you would like clarity or resolution on,

Bring it into your awareness now.

Trust that whatever needs to happen will happen spontaneously and effortlessly.

Let go of any effort to make anything happen.

Now move into lifting and dropping the limbs.

I'll lift the right leg a few inches off the floor as you continue to breathe.

Hold.

Hold and exhale.

Release the leg to the floor.

Let go completely and feel the heaviness flooding the leg.

Now lift the left leg a few inches off the floor as you continue to breathe.

Hold.

Hold.

Exhale and release the leg.

Let go completely and just feel the heaviness flooding the leg.

Now tense and lift the buttocks,

Hips and pelvis off the floor.

Hold.

Hold.

Let go and drop.

Feel the whole body letting go,

Surrendering to gravity.

Now make fists and contract the arms until they lift off the floor as you continue to breathe.

Hold.

Hold.

Now let go completely.

Surrender to this field of gravity pulling you down deeper and deeper.

Thinking deeper and deeper,

Melting into the floor.

Now bring your attention to your face.

With your next exhalation allow all expression to drop from your face.

Release the tiny muscles around your eyes allowing the eyeballs to rest in the back of the sockets.

Releasing the tiny muscles around the mouth.

The tongue resting in the mouth and the lower jaw just gently opening and softening.

Allowing the cheeks to soften towards the floor.

The scalp resting on the skull.

Your neck softening and easing.

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

Now drop into a sense of your whole bodily presence.

And embrace this moment's experience undistorted by what you like or don't like.

Let go of what is going.

Let come that which is coming.

Maintaining this inner stillness.

Gently cover yourself and if you wish to place an eye pillow over your eyes you're welcome to do so.

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 and deeper within.

Now let your mind merge and melt into the energy body and go beyond the boundaries of your body and mind.

Not shift from thinking and doing to feeling and being.

Do absolutely nothing from now on,

Just simply relax.

And drop into the deepest state of tranquility,

Stillness and peace in your mind.

Now become aware of the rising and falling of your breath.

Simply relax and observe the breath.

Notice if the breath is fast or slow,

Deep or shallow.

Whatever is happening just simply relax and witness the breath.

Now gently deepen your inhalations and exhalations.

Stay connected to every breath in and every breath out.

As you inhale know that you're inhaling.

And as you exhale know that you're exhaling.

Now we'll inhale and exhale to a count of four.

Inhale one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four.

Inhale on your own and counting silently.

Find your own rhythm soft and easy.

Release any struggle to make anything happen.

If any thoughts come into your mind simply bring your attention back to the count.

The belly rising as you inhale and the belly falling as you exhale.

Feeling yourself becoming more relaxed and peaceful with each breath.

The breath becoming longer,

Slower and deeper.

Tranquility,

Stillness and peace just washing over you with each outgoing breath.

Now breathe normally and observe the breath becoming quiet and almost still.

Almost non-existent.

Let the breath breathe itself.

And sink down into the silence beneath the mind.

Let go of any effort to make anything happen at all.

Now drop into that silent space where all doing stops.

Let go.

Let go even more.

Experience silence just extending everywhere.

And enter an effortless state of being.

Now follow my guidance as we move our attention through different parts of the body.

As I guide you 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 your mind's eye.

The pit of the throat.

The right shoulder.

Elbow.

Wrist.

Thumb.

Index finger.

Middle finger.

Ring finger.

And little finger.

Wrist.

Elbow.

Ring finger.

Little finger.

Little finger.

And the right shoulder.

The pit of the throat.

Left shoulder.

Elbow.

Wrist.

Thumb.

Finger,

Little finger,

Wrist,

Elbow,

Shoulder,

Pit of the throat,

Center of the chest,

Right side of the chest,

Center of the chest,

Left side of the chest,

Center of the chest,

Your navel,

Middle of the pubic bone,

Right hip,

Knee,

Ankle,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Ankle,

Knee,

Hip,

Middle of the pubic bone,

Left hip,

Knee,

Ankle,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Ankle,

Knee,

Hip,

Middle of the pubic bone,

Navel,

Center of the chest,

Pit of the throat,

And back to your mind's eye.

Now observe this vast stillness and silence.

Resting in this vastness,

Allow whatever comes into your field of awareness to be present without comment or judgment.

And witness it as it floats by like clouds in a clear blue sky.

In this 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.

And by remaining witness,

You're releasing your identification with pre-programmed thoughts and feelings,

Pain and pleasure,

Anger and peace,

Sadness and joy,

Crying and laughter.

Maintain detached awareness as though you're dispassionately watching a movie,

Agitation and calmness,

Hate and love.

Gradually allow visualization and accompanying sensations to fade as you bring your attention back to your mind's eye.

As you bring your attention to the center between your eyebrows,

Drop into the deepest levels of relaxation.

In this domain of integration,

You're witness of all that's happening but doing nothing to make it happen.

Feel it.

Experience it.

Be it.

Now allow your entire self to respond spontaneously and effortlessly to what I say.

I let go of that which I cannot control and I do my best to let go.

I let go of that which I cannot control and I do my best to let go.

I let go of that which I cannot control and I do my best to let go.

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 your skin.

Gradually you can move as if you're waking from a restful sleep.

Maybe bend your knees and pull them closer to your chest and rock sideways gently.

But take your time and do not hurry.

Now you can gradually move and begin to sit up with your eyes closed.

Continue to stay 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 these feelings of rest and relaxation.

Become aware of your body.

Bring a deep sense of peace and contentment with you as you bring your attention back to the body.

Notice how relaxed your body is,

How soft the breath is,

How silent the mind is,

How quiet the heartbeat is.

Be still,

Be grateful.

Know that you can easily enter here again and again.

Now you may gradually open your eyes.

This concludes the practice.

Namaste.

Reviews

Lovely, thanks

That was really beautiful. I enjoyed this version of yoga nidra thoroughly! You have a soothing voice to listen to, Tristan!!
🙏🏼🙏🏼

I was asleep before it was over

Tristan, I am in the most relaxing and mind numbing state - this was amazing thank you. I must do it everyday!

Lots of shift and tension letting go during this practice, breath moving into hibernation. Deeply relaxing, thank you

Such a lovely, refreshing session! I felt completely relaxed and re-energised afterwards. Perfectly paced guidance. Many thanks! Namaste 🙏 🌟

A very effective and relaxing practice

Great voice, very good cadence, simple and clear language. Thanks for this top notch yoga nidra practice. 🙏

Loving your meditations Tristan! I’m trying to cherish this time of isolation and your meditations are providing peace, balance and acceptance of the situation. Blessings and good health to you.

I loved the peace and calm this gave to me. It was hard for me to stay aware and awake in the last part.
Thank you so much

Amazing, love his guidance !

Tristan, I always get excited when I see a new practice from you and immediately bookmark it!

This is another beautiful and peaceful practice from you and I thank you so very much. I love how this meditation is a bit different from your other Yoga Nidras.

I truly appreciate this and am grateful for what you give. Thank you 🙏🏻 so.

I listen to this a couple of times and really like.

Thank you🙏🏻🙏🏻🙏🏻

Very relaxing, I fell asleep before it was over.

An interesting take on the yoga nidra very good. Tristan’s a star

Very calming. Thank you.