Yoga Nidra: Into The Heart Of Presence

This meditative journey follows the Amrit method of Yoga Nidra, guiding you gently through the body, breath, and mind to rest in the open space of pure presence. With effortless awareness and grounding support, it helps release emotional tension and cultivate deep inner stillness.

Ideal for moments of transition or reflection, this practice offers a steady container for integration and renewal. Let your breath soften. Let awareness hold it all.

Come home to the heart of now.

Music by Chris Collins

Transcript

And welcome to this yoga nidra.

Let your body settle.

Make any adjustments to your positioning,

To your props,

So that your body is fully supported,

In finding sublime comfort.

Be sure to have all parts of your body supported,

So you can soften and completely let go into relaxation.

And as you settle into the nidra practice,

Just for a moment,

Be attentive and aware of where the doors are to the entrance,

The exit of this space.

Just sensing into the space itself,

Letting your nervous system know that there is a way in and a way out.

And also that there is full permission,

Primarily permission from yourself,

To receive this practice any way that feels right.

If at any point you feel the need to come out of the practice,

That is totally fine.

So the invitation for all of our meditations,

All of our yoga nidra practices,

Is to follow along as you choose.

To position your body in any position as you choose,

So you can tend to your own needs as you require.

Everything here is just an invitation.

In this practice,

We'll drop in with an invitation to connect with your inner resources.

We'll bring a place of your own inner creation fully alive.

We'll explore our sankalpa,

Be it your primary or secondary intention.

Whether you have words or not,

Allow there to be a deep trust that your soul already knows the way.

Your intention might be to simply open in receptivity to this deeper knowing,

Allowing any images,

Feelings,

Insights to come to you spontaneously.

And now,

Let's take a deep breath in,

And then intentionally tighten your whole body.

For a moment,

Create tension in your arms,

In your legs,

In your torso.

Let the tension build a bit,

And then release all the tension with an exhaling sigh,

Softening into the earth beneath you.

We'll do that again.

Again,

As you inhale,

Bring some tension into your fists,

Into your arms,

Shoulders,

Chest,

Belly,

Hips,

Thighs,

Calves,

Feet,

Face could scrunch up and hold it,

And release.

One more time,

With your inhaling breath,

Start to create some tension starting at feet,

Lower legs,

Thighs,

Hips,

Belly,

Whole midsection,

Chest,

Shoulders,

Arms,

Fists,

Scrunch up your face,

Hold,

Hold,

And release.

And just let your whole body soften.

As you soften into the earth beneath you,

Know you are welcome here.

Welcome here,

Among us,

In this space,

Here at Mother of the Woods,

On this land,

Fully welcome.

And whatever arises within you,

Be it sensations,

Feelings,

Emotions,

Thoughts,

Desires,

Images,

Or if any distractions arise from outside,

Noises,

Commotion,

Hornets,

Allow it all to be here with a sense of welcoming.

And allow it to become an invitation to move you more deeply within.

Now allow the muscles around your eyes to soften,

Softening the jaw.

Let shoulders ease away from the ears,

Belly soft and supple,

Back of the body connecting with the surface beneath,

And feet grounding into the earth.

Sense your bones melting into the earth.

Allow all expression to fade from your face.

Sense the in and out flow of your breath.

And softening even more.

Letting go.

Letting go with each exhale even more.

Now begin to notice what sensations are present in your body,

Without the need to change or analyze,

Just being open to welcoming what's present.

Take a moment to ask yourself,

Especially any parts of yourself that feel restricted or are in need of a little extra care to feel safe.

What is needed?

What can I bring to create a little more felt sense of safety?

Would it be a person,

An animal,

Something from nature,

Or something else?

Allow any images or sensations to arise from within the felt sense,

Your felt sense,

Less so from your mind.

Perhaps a power animal appears,

Or a loved one or wise one.

Maybe a place in nature,

Or an element of nature,

Like a plant or tree.

Maybe something else,

A magical object,

Or a special connection with another realm.

Allow your body's intelligence to show you,

Noticing what shows up that deepens your sense of well-being,

Peace,

And protection.

Taking your time to allow these inner resources to arise,

To show up.

Whatever comes,

However bizarre it may be,

Just trust what first comes to mind.

Allow this sense or image of this inner resource to emerge fully,

And draw it into your heart.

Let it soak into every cell,

Permeating your whole being.

Allow for a sense that you are fully protected within this special place,

With these beings that are here to provide you with peace,

Ease,

And comfort,

Just for you.

This is your very own inner sanctuary that allows you to connect with the deepest ground of your being,

Where you can never be touched by any outside forces.

Know that you can call forth this inner sanctuary if any disturbances arise,

External or internal.

Know you are protected here in this space,

On this land.

Call on your inner sanctuary,

Your inner support system,

Any time you need to,

Be it in this practice or outside of this practice.

And now,

Allow your sankalpa to emerge.

This is a way of being born of your heart.

It can be an intention,

An inner resolve,

A heart's prayer,

A heartfelt desire,

Perhaps a longing you desire more than anything else in life,

Perhaps the feeling of being whole,

Healed,

And healthy,

Being free of reactionary tendencies,

Or feeling deep self-acceptance,

Peace,

Or well-being.

Sense your deepest heartfelt desire as completely fulfilled,

As true,

As manifesting right in this very moment,

And how you feel in your entire body and mind when this is so.

Perhaps it is expressed through words,

Or an image,

Or a felt sense.

If nothing arises,

Simply trust your own heart's wisdom.

Allow a space for intuitive guidance to arise.

Simply being open that your deepest knowing is already guiding the way.

A simple receptivity of just being,

Guided by the rhythm of the intelligence of life.

Hold it in your awareness.

If you have words,

Repeat them to yourself three times in the present tense.

Feel it as though you're living it now,

Or simply trust in your heart's deepest knowing.

Trust that during this time,

Any issues that stand in the way of your sankalpa may be released spontaneously and with ease.

Let go of any struggle or effort to make anything happen.

Now let the sound of my voice be your guide,

And support you in meeting,

Greeting,

And welcoming sensations throughout your body.

As I name each area,

You may feel sensations that are present or nothing in particular,

But whatever you experience is perfect,

Just as it is in this moment.

Now invite attention to sensations inside the mouth,

Inside cheeks,

Left,

And right.

Tongue.

Tongue.

Sense the entire mouth as a field of sensation.

The ears.

Left ear,

And right ear.

Sense both ears at the same time.

Welcome the breath as pure sensation in the nose,

Moving inside both nostrils.

Left eye.

Right eye.

Both eyes together.

Sense both eyes as a field of radiant sensation.

Sensing forehead,

Scalp,

Back of the head,

Neck.

Sense the whole head as vibrant sensation.

Left shoulder,

Left upper arm,

Elbow.

Forearm.

Wrist.

Left palm.

All five fingers.

Sense the entire left arm.

Right shoulder,

Right upper arm,

Elbow.

Forearm.

Wrist.

Right palm.

All five fingers.

Sense the entire right arm.

Sense both arms and hands together as one field of radiant sensation.

Sensation in the chest.

Upper back.

Abdomen.

Lower back.

Pelvis.

Sacrum.

Sense the entire torso as a field of vibrant sensation.

Sense the whole spine as a highway of luminous sensation.

Left buttock.

Left hip.

Thigh.

Knee.

Left foreleg.

Foot.

All five toes.

Sense the entire left leg.

Right buttock.

Right hip.

Thigh.

Right foreleg.

Foot.

All five toes.

Sense the entire right leg.

Sense both legs and feet at the same time as radiant sensation.

Sense legs,

Arms,

Torso,

Head at the same time.

Sense the entire body.

The entire body,

Inside and outside,

As a field of radiant sensation.

Now noticing the in and out flow of breath.

Notice the navel rising with the inhale,

Navel falling with the exhale.

Simply notice the breath breathing itself.

And for the next few breaths,

We'll do a form of sheetly breath.

Inhale through the nose.

Exhale through gently pursed lips.

As you breathe in through the nose,

Fill your lungs fully and completely without straining.

And then exhaling with softly pursed lips until you have emptied the breath completely.

You exhale a steady stream of breath.

Inhale through the nose.

Exhale gently through pursed lips.

Following your own pace.

Each time you exhale,

Empty your mind of all anticipations,

Exhaling,

Releasing any tension through the breath.

With each inhale,

Drop into a deeper level of silent awareness.

Allow the breath to slowly release with control coming out through the mouth.

This breath practice calms the nervous system deeply.

Now let go of that breath and return to the natural breath,

Staying aware of the in and out flow.

And bring attention to the moments when the breath turns,

Gentle pauses that mark moments of transition,

Observing the phases of breath in,

Gentle pause,

Then out,

And pause.

Continuing to watch these phases to the breath.

And now we'll bring a count to the breath.

Breathing in,

Starting at six.

Then breathe out for six.

Breathe in for five.

Breathe out for five.

Continue on your own until zero.

If you reach zero,

Begin again at six.

If you lose count,

Begin again at six,

Cultivating our focus and presence.

Now let go of the count.

Breath flowing completely naturally,

Without the need to control or manipulate.

One cycle begins,

A cycle ends.

A pattern as old as existence itself.

Sensing the cyclical rhythms of breath expanding and contracting.

Gently moving the belly and chest and other areas of the body.

The in and out flow of breath connects us with the cycles of the coming and going of phenomena.

The movement of breath reflected in the ebb and flow of ocean tides.

Of day and night.

Moon cycles.

The circle of breath connecting us with the circle of life.

The cyclical rhythm allowing for a reconnection with all that moves and nourishes life.

The expanding,

Opening energy of the in-breath.

The calming,

Grounding energy of the out-breath.

Experience the expanding,

Dynamic in-breath.

The calming,

Grounding out-breath.

Following your own rhythm,

Your own flow,

That moves in cycles.

A rhythm that encompasses the experience of opposites.

A rhythm that is held in the greater trust of the supreme intelligence of nature and of life itself.

Let yourself flow in trust with each breath.

Witnessing the arrival of the in-breath and the departure of the out-breath.

Being in this flow calls us home to a place where we are held and nourished.

Where we can trust and let go.

Letting go into being open,

Awaring presence.

Feel a profound sense of peace descending down over your body and being.

Experiencing an ever-expanding stillness.

This is the domain of grace.

Resting as pure awareness.

Being pure awareness.

In this open,

Spacious awareness,

Allow your sankalpa to re-emerge.

This way of being born of your heart.

Hold it in your awareness as though it were already so.

If you have words,

Repeat them to yourself three times in the present tense.

Or hold an image or felt sense as though you were living it now.

Or simply trust in your heart's deepest knowing.

Revisit your inner sanctuary.

This inner landscape that provides a sense of peace.

A felt sense of safety and protection.

A place within that you can visit.

Anytime.

Slowly begin to drift back to the surface of awareness.

Allow the sense of ease and well-being,

Protection to remain with you as you emerge back.

To an attentive state of awareness.

Let your attention rest with the loyal friend of your breath.

And let your breath begin to enliven sensation in your body,

Inviting you back to wakefulness.

In your own time,

Follow any urge to begin,

To bring back some movement.

To yawn,

To stretch,

To move gently and mindfully.

Slowly making your way to your side if you're not there already.

Without any hurry.

Sense your body grounded and connected with the surface beneath you.

As we begin to ease into our evening.

Take this experience of calm,

Easefulness with you.

Anchored into your sankalpa.

Drawing your inner resources,

Your inner sanctuary with you wherever you go.

This practice of Yoga Nidra is now complete.

Om Shanti Shanti Shanti.

Reviews

Another beautiful practice, thank you Simone 😊 🙏