I AM Yoga Nidra™ - At Peace With Sensations

The intention of this nidrā is to help you to find peace with physical or emotional sensations. Yoga Nidrā translates as Yogic Sleep. It is a sleep-based meditation that almost anyone can do, in which you go from doing to being, and from thinking to feeling. All you have to do is settle into a comfortable position (like laying down), then close your eyes and listen.

The affirmation used in this recording is: I am at peace with the sensations I feel.

Transcript

Welcome to the Integrative Amrit Method of Yoga Nidra.

I am Yoga Nidra.

Find a comfortable position lying on your back or,

If needed,

Any other supportive position in which you're most comfortable remaining still.

You can cover up in a blanket and have an eye pillow nearby.

We will begin with the tension and relaxation technique.

For those of you with cardiac disease,

Hypertension,

Glaucoma should use caution.

If you cannot have undue pressure in the head for any reason,

It is important that you breathe normally as you tense your body.

Begin to tighten and tense the entire body as you inhale,

Tightening the arms,

The hands,

The shoulders,

Feet,

Legs,

And face.

Hold the breath in if that's safe for you.

Tighten even more.

Hold and now let go completely.

Relax.

On your next exhalation,

Let go even more.

Feel the effect washing over the body.

And we will repeat this once more.

As you inhale,

Tighten the arms,

Hands,

Shoulders,

Feet,

Legs,

And face.

Tighten.

Tighten even more.

Hold the breath.

Hold.

Hold and let go.

Surrender to that wave of heaviness permeating the body.

Drop into it.

And if you'd like,

You may now place an eye pillow over your eyes.

Bring your body into your awareness and 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.

Now it is time for your body to rest deeply.

Allow your attention to move inward and feel your whole being beginning to soften and relax.

Breathe in fully and exhale with a deep sigh.

And again,

Inhale and let it go.

Feel a sense of comfort,

Safety,

And peace begin to wash over you.

And now bring your intention into your awareness.

I am at peace with the sensations I feel.

And now follow my guidance as we take three deep breaths.

Ready?

Let's inhale together.

Hold the breath in,

Closing off the throat.

And when prompted by the inner urging of your body,

Release the breath slow and steady.

Deep seated tensions leaving your body with the breath.

And breath now,

Inhale together.

Hold the breath in,

Closing off the throat and allow tension to build,

Holding a bit longer without struggle,

Keeping the face,

The shoulders,

And arms relaxed as you hold the breath.

And when prompted by your body,

Release the breath fully,

Expelling from the body whatever it no longer needs.

Enter a deeper state of relaxed awareness.

And the third breath,

Let's inhale together.

Hold the breath in,

Closing off the throat,

Holding even longer now but without strain.

And when prompted,

Release the breath slow and steady,

Letting it all go until there is nothing left,

Until you are completely empty,

Open.

And breathe normally now.

Allow the breath to rise and fall in its own rhythm,

The breath becoming progressively quieter until it is almost impossible to detect.

Release any struggle,

Any effort to make anything happen,

And turn to a state of complete non-doing.

Relax with the sensations as they rise and fall and experience the body as particles of energy suspended in space.

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 into the vast spaciousness of being.

As you inhale,

Feel the breath move up the front.

As you inhale,

Feel the breath move up the front of the spine,

From the base of the spine to the crown of the head.

And as you exhale,

Allow attention to move down the back of the spine,

From the crown of the head to the base of the spine.

Stay focused and feel the energy move in this circular pattern up the front and down the back.

Now we will integrate this circular breath with the non-vocal sound of so hum.

With each inhalation,

Feel the sound so as the breath flows up the front of the spine.

With each exhalation,

Feel the sound of hum flowing with the breath down the back of the spine.

Slowly devote your attention to the circular movement of breath and sound along the spine.

Soak in the sound and the essence of so hum.

I am that.

I am that.

Merge completely into the breath.

Become it.

And now breathe normally and sense a heavy blanket of silence enveloping you.

Let go into it.

Release any effort to make anything happen.

Settle into the silence spaciousness of being.

Doing nothing from now on.

Now softly guide your attention to meet the experience of breath,

Specifically the breath as felt in the nostrils.

Notice the coolness and warm movement and stillness or whatever is present.

Devote your attention to the range of sensations derived from the breath moving through the nostrils.

With your next inhalation,

Let your attention follow the flow of the breath into the nostrils,

Back into the sinus cavities and down the back of the throat.

From here,

Awareness curls forward into the mouth to experience the roof of the mouth,

The teeth,

The gums and lips,

Feeling all the experiences in the present as a swirling and ever-changing cloud of sensations.

The exhale allows the attention to move forward and outside of the mouth as it broadens upward to include the upper lip,

The nose,

The cheeks.

Let your attention travel to the eyes and the forehead,

The temples,

Feeling the sensation in the scalp and down the back of the head.

Resting here,

Simply be available to the various sensations present in the entire head.

Relax and feel.

The entire head and face,

Inside and out,

Is felt as a radiant,

Swirling galaxy of sensations.

Softly relax and feel the pulsating,

Tingling dance of experience.

Wordlessly rest.

Softly relax.

Now draw attention to the borders of the experience of the head,

Noticing again how the experience has a particular location,

A shape,

A size,

And how too this mini galaxy of sensations arises in a vast open space of awareness,

A space unbounded and effortlessly present to all that is within it.

Relax into and as the spaciousness,

Perfectly open and allowing of all objects and experiences arising in the region of the head,

Let go.

Inhale slowly and softly and guide attention to the pit of the throat.

Inhale again,

Making no effort to visualize or label.

Simply relax into the experience present at the pit of the throat.

Allow attention to flow outwards along the collarbones to the shoulder cap muscles and from the shoulder caps down the arms to the wrists and fingers.

Relax here and again remain available to the sensations in the shoulders,

Arms,

Wrists,

And fingers.

Not looking for anything in particular,

Simply remain relaxed and receptive to what is here,

Whether that is something or nothing.

Relax and be.

Simply maintaining attention in the arms and shoulders,

Allow focus to broaden to move down the torso to the pubic bone in the front,

To the tailbone in the back until the entire torso,

Shoulders,

And arms are bathed in an evenly hovering awareness.

Be at peace.

Relax and feel.

Now notice how the entire experience of the torso and arms is present in awareness.

Notice how the experience has boundaries,

A location,

A shape,

And various qualities,

And that this experience is yet another galaxy of sensations floating in a vast and boundless field of awareness.

Draw attention to the surrounding spaciousness and once again relax into and as the vast awareness itself,

Be the space in which this experience is happening.

Let go.

Be vast.

Release attention down into the bowl of the pelvis behind the pubic bone in the front to the sacrum in the back,

Feeling the sensations and spaciousness present in the front of the hip creases,

The buttocks,

The area of the groins,

And everywhere in and around the pelvic girdle.

Allow attention to fill the thighs,

To expand to include the knees and shins,

Now the ankles and feet,

The entire lower body bathed in awareness.

Experience the lower body with all of its shimmering and ever-changing sensations,

Noting again how this experience of the lower body too is located in a particular place,

Has a shape and various qualities,

And experience how all of this is happening in the same vast field of awareness,

Unbounded and perfectly embracing of whatever qualities arise within it.

Bring your attention now to the space of awareness and relax into and as the space.

Experience yourself as this ever-present spaciousness in which experience arises.

Just be.

Concentrate attention now in your feet,

Feeling every tingling,

No matter how minute.

Be aware of the sense of space,

Density,

Heat,

Cold,

Whatever is present without judgment or commentary.

Relax.

Be at peace.

Breathe in and with your next exhalation,

Feel attention moving up from the feet as if a blanket of attention was being slowly drawn up toward the head,

The blanket of attention covering the ankles,

Shins,

Knees,

Covering thighs and pelvis,

The blanket of attention covering the belly,

Hands,

Chest,

Arms,

Shoulders,

The neck,

Face,

And head.

Breathe and feel the experience of the entirety of the body,

The whole body.

Every sensation and every cell felt simultaneously and equally,

Experiencing the body as a radiant,

Pulsating galaxy of ever-changing sensations and movements.

Relax.

Now,

Once again,

How this experience,

The experience of the entire body is happening in you,

In this fast open space of awareness,

The tingling,

The heat,

The heaviness,

The lightness,

Whatever is arising,

As it arises,

All is occurring within a particular location that has a shape in various qualities,

And it all arises in this fast boundless field of awareness that you are.

Bring attention to the spaciousness around the experience of the body,

And now relax again as that space,

Boundless and free.

Continue to relax in and as the spaciousness that is the field in which all sensations,

All images,

All thoughts,

Smells,

Taste,

In fact,

All experiences arise.

Just be.

Give yourself the permission to enter into the deepest level of relaxation right now.

Be at peace.

Let go.

There is nothing to do or achieve.

She of sensation gathering,

Forming,

And dissipating.

Just be.

Now,

Allow yourself to receive these words into every fiber of your being.

Feel every cell of your body receiving these words.

Feel your intention being recognized and honored at all levels of your being.

Trust that there is nothing for you to do to make it happen.

Simply allow it to take root in its own time and in its own way.

Know that the seed has been planted.

Any releases,

Shifts,

And changes that need to take place are happening independent of your doing.

At this time,

You might feel the presence of any guides,

Mentors,

Or teachers you feel connected to.

You may sense this as a universal force or energy surrounding you,

Guiding you.

Know that this presence surrounds you always,

And you can draw on this presence at any time.

If there is any guidance to be received at this time,

Either as a felt sense,

Words,

Or images,

Allow yourself to receive it now.

Otherwise simply rest back in the grace and protection of presence.

If there is a family member,

Life situation,

Or relationship that needs resolution at this time,

Let your attention go there now and surround it with the light of your neutral awareness.

Allow yourself to open to the situation in a new way.

Recognize at this time that you have made a major shift in perspective,

And this shift will enable you to interact with yourself and with the world in a new way.

The more often you connect with this new perspective,

The more empowered you become to shape and create your own life.

You are the creator of your experience of life.

Slowly feel yourself beginning to rise to the surface of awareness,

And notice first the rising and falling of your breath,

No effort or control on your part,

Feeling the navel rise and feeling it fall as you breathe.

Slowly begin to come back to the full awareness of your physical body and feel the sensations of your body,

The quality of the air as it touches your skin.

When you feel the impulse,

Begin to move and stretch your body as if awakening from a restful sleep.

If the impulse is to remain still,

Do so.

When you are ready,

You can gently roll onto your comfortable side and rest there,

Keeping the eyes closed.

And you can bring your intention into your awareness once again.

I am at peace with the sensations I feel.

Rest here for as long as you need to.

Reviews

Veda is an amazing guide for Nidra. These Nidras have helped myself and family. Thank you

I've bookmarked this peaceful meditation. So calming along with a pleasant voice with Veda.

Very relaxing 😌 🙏

I love this Nidra! Your voice is so soothing and I feel as though my body rested for much longer than the half hour session. I have quite a sense of peace now. Thank you 💛🙏.