Welcome to the Integrative Amrit Method of Yoga Nidra.
I am Yoga Nidra.
This Nidra is designed to be a reset for during the day and I invite you to create your own intention or trust whatever arises in your awareness.
We will be doing a technique known as tension and relaxation.
If for any medical reason you can't have undue pressure in your head,
Please continue to breathe throughout that technique.
Now make yourself comfortable.
Close your eyes and quiet your mind.
Let go of all thoughts,
Worry,
And tension.
Breathe in fully and exhale with a deep sigh.
And again,
Breathe in fully and exhale with a deep sigh.
Let go even more and feel a deep sense of contentment and peace in your heart.
Now bring your intention into your awareness.
If you're unclear about your intention,
Just see what appears in your field of awareness and repeat your intention silently three times.
And bring your body into awareness and recognize that your body has been a trusted vehicle,
Creating accomplishments and contributions to the best of its ability.
And now it is time for your body to rest deeply,
To release trapped energy and move deeper into total relaxation.
We will do the deliberate tension and relaxation technique.
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.
Observe and feel the flood of energy in your arms.
This time as you inhale,
Deliberately induce stiffness and tension in the hips,
Legs,
And feet.
Tighten,
Tighten and hold.
Hold the breath if that's safe for you.
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,
Hold.
Hold a little longer,
And now let go.
Let go completely and readjust the body if needed.
Now your next exhalation,
Let go even more.
Observe and feel the flood of energy extending to all the muscles,
Nerves,
And cells of your entire body.
With your next exhalation,
Allow all expression to drop from the face,
Releasing the tiny muscles around the eyes,
Allowing the eyeballs to rest back in their sockets,
Releasing the tiny muscles around the mouth,
The tongue resting in the mouth,
The lower jaw gently opening and softening,
And allowing the cheeks to soften towards the floor,
The scalp resting on the skull,
The neck softening and easing.
Simply be available to the entire range of sensations in the face and head,
And now drop back into the sense of your whole bodily presence.
Embrace this present moment's experience undistorted by what you like or don't like.
Let go of what is going.
Let come that which is coming.
This becomes your connection to source,
All excess tension and holding carried out with each exhaling breath.
Release any struggle to make anything happen.
Sense all sensations totally absorbed,
Fully engaged in the flood of energy.
You are now entering the subconscious energy field.
Let your mind merge and melt into the energy body and go beyond the boundaries of the body and mind.
Now shift from thinking and doing to feeling and being to absolutely nothing from now on.
Simply relax.
Now your consciousness is in direct communion with your energy body.
Now bring your breath into awareness and become aware of your natural breath pattern without trying to control or change it.
Just watch and observe the movement.
You may find the breath to be fast or slow,
Deep or shallow.
Whatever is happening,
Simply relax and witness the breath.
Remain connected to every breath in and every breath out.
If any thoughts come into the mind,
Just let them go and bring your attention back to the breath.
Belly rising as you inhale,
Belly falling as you exhale.
Now feel that the breath is becoming very quiet,
Very still,
Almost non-existent.
And feel a profound sense of peace descending over the body and the being.
Allow the mind to let go into it,
To let go even more.
Follow my guidance as we move through different parts of the body and let your attention rest on each body part as I name it without comment or judgment.
All 10 toes,
Both ankles,
Both knees,
Pelvis,
Abdomen,
Chest,
Arms,
Throat,
Face,
Back of the head,
Shoulder blades,
Spine,
Buttocks,
Calves,
Heels,
Soles of the feet.
Sense the whole body from the top of the head to the tips of the toes.
The whole body in awareness.
The whole body.
Feel the whole body contained in vast,
Spacious awareness.
And now sense the space around the right side of the body.
Sense the space as it touches the skin boundary on the right side of the body.
Sense the space around the left side of the body.
Sense the space as it touches the skin boundary on the left side of the body.
Sense the space as it touches the entire skin boundary.
Experience the entirety of the body simultaneously and equally.
The entire body more energy than density.
Pulsing,
Tingling.
The whole body breathing in.
The whole body breathing out.
Sense the space around this body.
Every breath moving in this space.
Just the breath.
Just space.
You are both the space and the experience contained in it.
One whole cohesive experience.
Experience it.
Become it.
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,
And disperse.
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.
And 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.
The whole body pulsing,
Tingling,
Energy field.
Any emotions,
Thoughts,
And fears that may have contributed to this imbalance can now be released and resolved.
See and feel the whole body healed and whole.
Dissolve and disappear into stillness.
Open.
Empty of all doing.
All past.
All future.
Emerge into this space and be empty.
Letting everything gather and dissipate to come and go.
Be the space in which it is all happening.
It's here that your intentions and affirmations are actualized and fulfilled with effortless ease.
Now bring your intention into your awareness.
Then repeat your intention silently three times.
If you do not have an intention,
Just remain silent and trust that whatever needs to arise in your awareness will.
Allow this intention to go to the deepest levels of recognition with no hesitation.
Have faith and trust that it has been heard and is being acted upon by a higher power of source within you.
There's no need for you to do anything about it.
All channels are open and the life force is flowing freely,
Healing the body and calming the mind.
Open your heart and feel content.
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 energy and grace fill you and surround you at all times.
Trust that the right responses and the right actions will come through you.
With that clarity,
Continue to keep your heart open to all conditions.
Now begin to become aware of the rising and falling of the breath and slowly feel yourself beginning to rise to the surface of awareness.
Just sense the body.
Feel the quality of the air as it touches the skin.
Gradually you can begin to move as if you're awaking from a restful sleep,
Taking any gentle stretches and movements that you need.
The eyes can stay closed.
If it's comfortable for you to roll over onto your comfortable side and bring your intention into your awareness once again.
And regardless of what you consciously recognize that has or has not changed,
Know that something deep within you 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 your attention back to the body and in your time slowly opening your eyes and continuing on with your day.
Namaste.
