Welcome to the Integrative Amrit Method of Yoga Nidra.
This recording is designed to support you in falling asleep and remaining at rest throughout the night.
I will not bring you back out of this practice.
During this guided Nidra,
We'll practice gentle tension and relaxation followed by a brief breath holding technique.
If at any point breath holding does not feel comfortable for you or if you notice pressure in the head,
Please continue to breathe naturally and skip the breath retention.
And now make yourself comfortable.
And close your eyes.
Be still.
Let go of all thoughts,
Worry,
And tension.
Give yourself fully to a higher power,
Relax,
Trust,
And let go.
And exhale.
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.
We will move our attention into the body to release trapped energy and move deeper into total relaxation.
As you inhale,
Make fists and deliberately induce stiffness and tension throughout your shoulders,
Arms,
And fists.
Tighten,
Tighten even more,
Hold.
And now let go completely.
Relax.
And on your next exhalation,
Relax even more.
Let go.
Observe and feel a flood of energy in your arms.
This time,
As you inhale,
Deliberately induce stiffness and tension in the hips,
Legs,
And feet.
Tighten,
Tighten,
Hold.
And now let go.
Let go completely.
Relax.
And observe the flood of energy in your legs.
This time,
Tighten and tense the entire body as you inhale.
Arms,
Hands,
Shoulders,
Feet,
Legs,
Face,
Buttocks,
Tighten.
Tighten and hold.
Hold.
And now let go completely.
Relax.
On your next exhalation,
Let go even more.
Observe and feel a flood of energy extending to all the muscles,
Nerves,
And cells of your entire body.
Let your whole body melt into the flood of energy.
Release any holding.
Anywhere.
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 the body,
Release the breath slow and steady.
And breathe normally.
Second breath now.
Inhale together.
And hold the breath in,
Closing off the throat,
Allowing tension to build,
Holding a bit longer without struggle.
When prompted by the body,
Release the breath fully.
Expelling from the body whatever it no longer needs.
Deep seated tensions leaving your body with the breath.
And breathe normally.
And third breath.
Inhale together.
And hold the breath in,
Closing off the throat.
And holding even longer now,
But without strain.
And when prompted by the body,
Release the breath,
Breathing it all out.
Letting it all go until there is nothing left.
Until you are completely empty and open.
And breathe normally.
Simply allow the breath to rise and fall in its own rhythm.
And the breath becoming progressively quieter and more still.
Until it is almost impossible to detect.
As we enter this next phase of yoga nidra,
Try to 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.
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 energy field.
Let your mind merge and meld into the energy body.
And go beyond the boundaries of the body and mind.
And now shift from thinking and doing to feeling and being.
Do absolutely nothing from now on.
Simply relax.
And drop into the deepest state of tranquility,
Stillness and peace in the third eye.
Your consciousness is now in direct communion with your energy body.
Now follow my guidance as we begin the relaxation breath.
Breathing in deeply,
Fill your lungs from the bottom to the top.
And as you breathe out,
Empty your lungs from top to bottom.
Let your breath be slow and steady.
And observe the movement of your abdomen and chest.
Stay connected to the wonderful feeling of the release of tension.
And the deep feeling of relaxation.
And let this feeling extend to every part of your body.
Let this entire process of breathing be the vehicle for deepening your relaxation.
Now redirect your full attention to your breath.
And create no struggle around breathing.
Use the breath to release any tensions.
Slowly deepen your inhalations and exhalations.
And let the exhalation be longer than the inhalation.
Let the flow of your breath be steady and uniform as much as possible.
And bring your undivided attention to the movement of your abdomen and chest as you breathe in and out.
With each breath out,
Release any tension held in your body and anticipations in your mind.
Let go.
With each breath in,
Fill every nerve and cell with pulsating,
Healing energy.
Relax.
Breathing out,
Let go of holding anywhere in your body.
And let go even more.
And with the next breath in,
Visualize your body renewed and revitalized with new life.
Empty your body and mind.
And enter deeper levels of stillness and silence.
And now breathe normally and be still.
And bring your total attention to the pulsating energy field felt in the form of sensations in your body.
Let all the tension simply melt and drain away and dissolve into the expanding energy field.
And bring your attention to your eyebrow center.
And drop into that silent space where all doing stops.
As I name the body part,
Bring your total attention accompanied by a feeling of heaviness.
Sinking like a stone in water.
Both feet heavy like stones.
Calves and knees heavy.
Sinking deeper.
Thighs and hips heavy like lead.
Abdomen,
Chest and back.
Gravity pulling you down deeper.
Shoulders,
Arms and palms heavy.
And feel your entire head heavy like a stone.
And give your body completely and totally to the omnipresent field of gravity.
And now experience your whole body heavy like a rock.
Your whole body is sinking deeper and deeper.
And totally let go into the pull of gravity.
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.
Thighs and hips hollow.
Weightless.
Abdomen,
Chest and back light and empty.
Shoulders,
Arms and palms floating.
The head hollow,
Empty.
And feel your whole body empty,
Light and hollow.
And sense the emptiness of your body.
And the silence of your mind.
Enter the power and protection of your energy body.
And embrace its feathery lightness.
Feel completely safe and secure.
And feel yourself getting lighter and lighter.
And float in the air.
And give yourself permission and freedom to float out of your physical body.
Release your energy body from your physical body.
And experience the freedom of this new dimension.
Release and free 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.
And recognize you are the spirit separate from the physical body.
And enjoy the spirit freed from all limitations.
The innate healing wisdom of the body liberated.
And functioning optimally.
And now settle back into the physical body.
As you remain deeply established in your connection with spirit and faith and trust.
And 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.
As you have entered the domain of grace.
And in this domain of integration,
You are witness of all that is happening.
But doing nothing to make it happen.
All that can never be done by your doing.
Can happen only in the non-doing presence of your being.
Feel completely safe and comfortable.
As you hand yourself over to the power and protection of presence.
Know that releases,
Shifts and changes that need to take place.
Are happening independent of your doing.
At this time,
Feel the presence of any guides,
Mentors,
Teachers or family members you feel connected to.
You may sense this as a universal force or energy surrounding you.
Guiding you,
Protecting you.
And know that it surrounds you always.
And you can draw upon it at any time.
And allow yourself to drift into deep and restful sleep.
