Welcome to the I AM method of yoga nidra.
Please lie down on your back and make sure you are as comfortable as possible.
Allow your eyes to soften or close.
And begin to move your attention inward.
Feel your whole being beginning to soften and release.
Take a deep breath in through your nose and exhale slowly through your mouth.
Again,
Inhale,
Exhale and let go even more.
Feel a sense of comfort,
Safety and peace begin to wash over you.
On your next inhale,
Gently begin to tighten and tense the entire body.
Squeezing your arms,
Hands,
Shoulders,
Feet,
Legs and face.
Tighten and now let go.
Release.
On your next exhalation,
Let go even more.
We will repeat again.
Inhale and tighten arms,
Hands,
Shoulders,
Feet,
Legs,
Face.
Tighten even more.
And let go.
Surrender to the wave of heaviness permeating the body.
All excess tension and holding carried out with each exhaling breath.
Let go.
As we enter this next phase of yoga nidra,
Remain as motionless as possible.
If you need to move or make an adjustment,
Do so mindfully and return to stillness as soon as possible.
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 thought,
All effort to dissolve.
Enter into a state of complete non doing.
Become aware of your inhalations and exhalations.
Really rising as you inhale and falling as you exhale.
Feel the breath flowing as a continuous unbroken current.
Now begin to count your breath from 27 backwards to zero.
Counting in this way.
Inhaling 27.
Exhaling 27.
Inhaling 26.
Exhaling 26.
And so on until you reach zero.
If you lose count or fall asleep,
Start again with 27.
Stay with the count.
Now.
Breathe in deeper with each exhaling breath.
And so on until you reach zero.
Release the practice of counting.
And become aware that your breath is slow and relaxed.
Do absolutely nothing from now on.
Release and allow your attention to follow my instruction.
As I name a part of your body,
Let your mind and attention move to that part.
You may even sense a warm healing energy in that space as you hear it named.
We will begin on the right side.
Let your attention rest on your right palm.
Back of hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Right side of the chest.
Waist.
Hip.
Eye.
Knee.
Cat.
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.
Arm pit.
Left side of the chest.
Waist.
Hip.
Thigh.
Knee.
Cat.
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 the body.
Whole left side of the body.
Both sides of the body together.
Feel the whole body in awareness.
Allow yourself to enter the deepest state of letting go right now.
Surrender.
Empty of all doing.
All past.
All future.
In this deep state of awareness,
Allow yourself to receive the following intention.
I let go of that which I cannot control.
Feel this intention.
Feel this intention being recognized and honored at all levels of your being.
Feel this intention being recognized and honored at all levels of your being.
Recognize at this time that you have made a shift in perspective.
The more often you connect with this new perspective,
The more empowered you become to shape and create your own life.
For you are the creator of your experience of life.
Slowly feel yourself beginning to rise to the surface of awareness.
Notice the rising and falling of your breath.
Become aware of your physical body and the air as it touches your skin.
When you feel the impulse,
Begin to move and stretch as if awakening from a restful sleep.
The impulse is to remain still.
Do so.
The practice of yoginidra is now complete.
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