A welcome to this Yoga Nidra,
Guided by me,
Simone McKay.
This is a I AM Yoga Nidra,
Amrit Method.
Close your eyes and allow your attention to turn inward.
Bring your attention to the breath.
Feel the body beginning to relax with each progressive exhalation.
Quiet your mind.
Be still.
Let go of all thoughts,
Worry,
And tension.
Give yourself fully to a higher power.
Relax,
Trust,
And let go.
Breathe in fully,
And exhale with a deep sigh.
And again,
Breathe in fully,
And exhale with a deep sigh.
And let go even more.
Feel a deep sense of contentment and peace in your heart.
Now bring your intention into your awareness.
If you are unclear about your intention,
Just see what appears in your field of awareness.
And repeat your intention silently three times.
During this time,
I will participate wholeheartedly in this process,
And trust that whatever issues are in the way of my full expression,
To be who I truly am,
Will be released spontaneously and effortlessly.
I let go of any struggle or effort to make anything happen.
We will now move to palming the face.
So maintaining the inner awareness,
Gently begin rubbing your palms together.
To the degree that you feel comfortable,
Place your fingertips on your eyelids,
And the entire surface of the palms touching your face.
Start now by massaging the face,
The fingers working from the eyebrows up to the hairline,
Moving out to the temples,
Circling the fingers at the temples,
Moving down to the joint of the jaw,
Along the jawline to the chin.
Massage around the parentheses of the mouth,
Up to the bridge of the nose,
Around the orbits of the eyes,
Moving to the ears,
Massaging in front of and behind the ears,
Maybe even a gentle pull on the earlobes.
Letting tensions and holding melt away,
Squeeze the back of the neck,
And maybe even the shoulders.
Now place the entire surface of the palms on the face,
Fingertips on the eyelids,
And drop all expression from the face.
Take a deep breath in,
And let go.
Take another deep breath in,
And let go even more.
Release your arms to your sides.
You may cover your arms and place an eye pillow over your eyes if you like.
Feel the impact flooding the whole body and the entire being.
Bathe in the sensations.
Feel yourself descending down into the stillness beneath the mind.
Release any struggle to make anything happen.
Feel a deep sense of stillness expanding everywhere.
Open sensitivity to the areas depleted and starved of energy.
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 you are able.
Resolve to remain awake,
Staying in touch with the sound of my voice.
Allow your entire body to respond to my words directly and non-mentally.
Allow any disturbances,
External or internal,
To draw you more deeply within.
In yoga nidra,
You enter the subconscious pranic field.
Let your mind merge and melt into the energy body and go beyond the boundaries of body and mind.
Now shift from thinking and doing to feeling and being.
Do absolutely nothing from now on.
Simply relax.
Drop into the deepest state of tranquility,
Stillness,
And peace in the third eye.
Now your consciousness is in direct communion with your energy body.
From that very relaxed,
Unified state,
Follow my guidance as we begin the Soham breath.
Now start breathing in through the nostrils and guide your breath and attention steadily from the third eye along the spine,
Ending at the base of the spine.
As you exhale,
Guide your breath and attention upwards along the length of the spine to the third eye.
Continue with this breath.
Stay focused and feel the energy follow your attention along the spine.
Now we will integrate this breath with the non-vocal sound of Soham.
Now with each inhalation,
Feel the sound of So as the breath flows from the third eye to the base of the spine.
And with each exhalation,
Feel the sound of Ham flowing up the base of the spine to the third eye.
Remain totally absorbed in the subtle vibration of sound and energy moving along the spine.
Sound,
Breath,
Sensation and attention in complete synchronicity.
Experience it.
Be totally engaged in the sacred presence of That I Am.
Be deeply engaged.
Deeply absorbed.
And completely merge into oneness.
That I Am.
That I Am.
That I Am.
I Am That.
Now breathe normally.
Bring your attention to rest in the third eye and bathe your whole body and being in the unified experience of the Soham sound and breath.
Sense a deep stillness extending everywhere.
Feel your whole body lying still.
Feel safe and comfortable.
Give yourself the permission to enter the deepest level of relaxation right now.
Let go.
Let go completely.
Drop into that silent space where all doing stops.
Enter an effortless state of being.
As I name the body part,
Bring your total attention accompanied by a feeling of heaviness sinking like a stone in water.
False feet heavy like stones.
Calves and knees heavy,
Sinking deeper.
Thighs and hips very heavy like lead.
Abdomen,
Chest,
And back.
Gravity pulling you down deeper.
Shoulders,
Arms,
And palm very,
Very heavy.
Feel your entire head heavy like a stone.
Give your body completely and totally to the omnipresent field of gravity.
Feel your whole body sinking deeper and deeper.
Fully let go into the pull of gravity,
Sinking,
Sinking,
Heavy like a stone.
Sinking deeper into stillness and silent awareness.
Now shift your attention and as I name the part of the body,
Let all the heaviness drain away.
Let your body be buoyant and light like a fluffy cloud.
Both feet limp and light.
Calves and knees empty and free.
Feel it.
Thighs and hips hollow,
Weightless.
Abdomen,
Chest,
And back.
Weight and empty.
Shoulders and arms and palms floating.
Head hollow,
Empty.
Feel your whole body empty,
Light,
And hollow.
Sense the emptiness of your body and silence of your mind.
Capture the power and protection of your energy body.
Embrace its feathery lightness.
Feel completely safe and secure.
Feel yourself getting lighter and lighter until you begin to float in the air.
Give yourself permission and freedom to float out of your physical body.
Release your energy body from your physical body.
Experience the freedom of this new dimension.
Released and freed from identification with your body and mind.
Free of all inhibitions and boundaries of your body and mind,
Past and future.
Observe your body completely at peace,
Resting in stillness.
Recognize you are the spirit separate from the physical body.
Enjoy the spirit freed from all limitations.
The innate healing wisdom of the body liberated and functioning optimally.
Now settle back into the physical body as you remain deeply established in your connection with spirit,
In faith and trust.
Bring your attention to a constricted or dense part of the body.
Though you may not consciously recognize the cause of this feeling,
The innate intelligence of your body knows how to resolve it.
Breathe into this area.
Make space for it.
Give it room to move,
Loosen,
Disperse.
Dissolving.
Lightning.
The body releasing whatever it no longer needs.
Now sense the body's healing energy streaming towards this area,
As if it were attracting it like a magnet.
Watch this part of your body returning to wholeness,
Vitality,
As it is surrounded by this healing light.
With each inhalation begin to sense the body as more energy than density,
Until the whole body is felt as a pulsing,
Tingling energy field.
Any emotions,
Thoughts and fears that may have contributed to the imbalance can now be released and resolved.
See and feel the whole body healed and whole.
Bring your attention to the center between your eyebrows and drop into the deepest level of relaxation.
Here,
There remains nothing to do or achieve.
You have entered the domain of grace.
In this domain of integration,
You are witness of all that is happening,
But doing nothing to make it happen.
Allow your entire self to respond spontaneously and effortlessly to what I say.
I return to the innate wisdom of my body to heal itself.
I remain in restful awareness.
I reconnect with my inner source of healing and surround those areas in my body in need of healing.
I enter into silent receptivity and remain unconditionally open to enter into the omnipresent field of mysterious healing forces.
At this sacred moment,
Your whole being has made a major paradigm shift.
Establish yourself in total trust and faith that remains free from any need to be in control.
Feel totally unburdened and free to move in life with effortless ease.
Feel the presence of your higher self guide,
Protect,
And bless you.
Feel energy and grace fill you and surround you at all times.
Do not hesitate,
Doubt,
Or dispute it.
Let it come naturally.
Return to the third eye where energies from all the meridians come into deep unification,
Integration,
Harmony,
Balance.
Establish a whole new relationship with reality,
Regardless of how it begins to show up in your life.
Knowing that you are soul,
You can witness life's experiences and let them pass by.
Right response and right actions will come through you.
With that clarity,
Keep your heart open to all conditions.
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 the skin.
Gradually,
You can move as if you are waking from a restful sleep.
Bend your knees and pull them closer to your chest.
Rock sideways gently.
Take your time.
Do not hurry.
Then just turn onto your side and curl into a fetal position.
Feel the safety,
Comfort,
And protection of the womb of existence.
Bring your intention into your awareness again.
Change nothing.
Every time you find yourself in reaction,
You are empowered to replace it with your intention.
Now you can gradually move and begin to sit up with your eyes closed.
Continue to stay deep 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 your intention.
Become aware of your body.
And bring a deep sense of peace and contentment with you as you bring attention back to the body.
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.
Now you may gradually open your eyes.
Hari Om Tat Sat.
