Welcome to the I Am Method of Yoga Nidra.
See if you can find a place free of distraction to sit or lie down comfortably for the next 25 minutes.
If you're not using your earbuds,
Go ahead and put them in.
As you get settled in,
Become aware of everything that's supporting you right now.
The foundation beneath you.
And give yourself permission to have this time.
It's okay to give yourself this time.
Allow your eyes to be softly open or close.
And allow your attention to move inward.
Feel your whole being beginning to soften and release.
Breathe in fully and exhale with a sigh.
Again,
Inhale.
Exhale.
And let go even more.
Feel a sense of comfort,
Safety,
And peace begin to wash over you.
Bring your body into your awareness.
Recognize that your body has been a trusted vehicle.
It has allowed your expression in the world,
Creating accomplishments and contributions to the best of its ability.
And now it is time for your body to rest.
Release any struggle,
Any effort to make anything happen.
On your next inhale,
Begin to gently tense your arms and your legs.
Squeezing your hands,
Your face.
And then exhale,
Let it go.
On your next exhalation,
Let go even more.
And then again,
Inhale,
Tighten.
Squeezing your arms,
Your legs,
Feet,
Hands,
Shoulders,
Holding every muscle in the body.
And let go.
Allow the whole body to release.
As we enter this next phase of yoga nidra,
Remain as motionless as possible.
You need to move or make an adjustment.
Do so mindfully and return to stillness as soon as you can.
Resolve to remain awake,
Staying in touch with the sound of my voice.
Simply allow your entire body to respond to what I say directly and non-mentally.
Allow all thoughts,
All effort to dissolve.
Come aware of your inhalations and exhalations.
Allow your inhalation to be a little more full and your exhalation a little more complete.
Without any struggle or effort.
Now draw the breath into your lower belly and fill the lungs from bottom to top as if filling a glass of water.
As you breathe out,
Empty your lungs from top to bottom.
Inhale bottom to top.
Exhale top to bottom.
As you inhale,
Bringing in new energy to your lungs and through your whole body.
As you exhale,
Let go of all tension,
Worry and anxiety.
Let go.
Continue with seven more breaths.
Do absolutely nothing from now on.
Exhale.
Exhale.
As I name a part of your body,
Allow your mind and attention to move to that part.
As you let go of tension in this area,
You may sense a warm healing energy in that space.
We will begin on the right side.
Let your attention rest on your right palm.
Back of hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right side of the chest.
Waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Soul of the right foot.
Awareness of whole right side.
Whole right side.
Whole right side.
Now bring awareness to the left side.
Left palm.
Back of hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Left side of the chest.
Waist.
Hip.
Thigh.
Knee.
Calf.
Ankle.
Heel.
Soul of the left foot.
Awareness of whole left side.
Whole left side.
Whole left side.
Whole right leg.
Whole left leg.
Both legs together.
Whole right arm.
Whole left arm.
Both arms together.
Whole right side of your body.
Whole left side of the body.
Both sides of the body together.
Feel the whole body in awareness.
The more aware you become,
The more energy and vitality you feel.
And the more energy and vitality you feel,
The more aware you become.
Open.
Empty of all doing.
All past.
All future.
In this deep state of awareness,
Allow yourself to receive the following intention.
Allowing every cell of your body to receive these words.
I experience my body in balance and my mind at peace.
I experience my body in balance and my mind at peace.
I experience my body in balance and my mind at peace.
Feel this intention being recognized and honored at all levels of your being.
There is nothing for you to do.
Know that this peace is always with you and that you can tap into it at any time.
Or it is you.
Slowly begin to bring your awareness back to the rising and falling of your breath.
Become aware of your physical body.
And when you're ready,
You can begin to move and stretch.
Whatever way is right for you.
The practice of yoga nidra is now complete.
