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.
Close the eyes and 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 exhale.
And let go even more.
Feel a sense of comfort,
Safety,
And peace begin to wash over you.
And now bring your intention into your awareness.
I remain present and unattached to memories of the past and outcomes of the future.
Bring your body now 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.
And now it is the time for your body to rest deeply.
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.
Deep seated tensions leaving your body with the breath.
Second breath now,
Inhale together.
Hold the breath in,
Closing off the throat and allow tension to build,
Holding a bit longer without struggle.
Relax the face,
Shoulders,
And arms as you hold.
And when prompted,
Release fully,
Expelling from the body whatever it no longer needs.
Enter a deeper state of relaxed awareness.
And a third breath.
Inhale together.
Hold the breath in,
Closing off the throat and holding even longer now without strain.
Remain the neutral observer.
And when prompted,
Release the breath slow and steady,
Letting it all go until there is nothing left,
Until you are completely empty and open.
Breathe normally now and allow the breath to rise and fall in its own rhythm,
The breath becoming progressively quieter until it is almost impossible to detect.
Maintaining this inner stillness,
Allow the arms to float off the floor and the palms to come together and begin rubbing the palms together in a vigorous motion.
Feel the heat building in the palms.
Keep rubbing.
Feel the heat.
And now bring both hands to your face,
Allowing your fingertips to rest gently on your closed eyes,
With the entire surface of the hands,
Palms,
And fingers resting on the face.
Those can relax towards the chest.
And feel the transfer of heat and healing energy from the palms into the muscles and flesh of the face.
And allow the face to completely relax under the touch of your hands.
Start now by massaging the face,
The fingers,
First working their way to the forehead,
Exploring the hairline,
Moving out to the temples,
Circling the fingers there.
Feel all the sensations involved in this action in the hands and the face.
Finding the bridge of the nose now between the eyes and moving downward around the mouth,
Moving out to the joint of the jaw,
And finding any tight places and working them free with the fingers.
Moving to the ears,
Massaging the fronts of the ears,
Behind the ears,
And maybe even a gentle pull in the earlobes,
Feeling the tensions and holding melt away,
Tracing the jawline towards the chin,
Feeling even the tongue relax in the mouth.
And squeeze now the back of the neck and maybe even the shoulders,
Releasing tension,
Letting it go.
Now once again,
Place the entire surface of the palms on the face,
The fingertips on the eyelids,
And allow all expression to be wiped from the face.
Sense the energy from your hands penetrating deeply into the muscles of the face.
Take a deep breath in and let it go.
Take another deep breath in and let go even more.
Notice how your whole body responds,
And slowly release your arms to your sides.
If you're using an eye pillow,
You may place it on your eyes now,
And you may cover your arms with your blanket if you'd like.
Feel the effect washing over you,
Calming the body,
And quieting the mind.
Feel your outward attention moving inward,
And begin to sense your own bodily presence.
Feel every cell pulsing,
Vibrating with radiant energy,
And relax with the sensations as they rise and fall.
Remain the neutral observer.
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,
And turn to a state of complete non-doing.
Release your attention and allow it to float freely throughout your experience.
Notice how it may gravitate towards a thought,
Move to a sensation,
Or rest on the breath.
Make no effort to interfere with or control attention.
Simply watch as it spontaneously and effortlessly moves among the various experiences present in each moment.
Just watch.
Now bring your awareness to the breath and become aware of your natural breath pattern without trying to control or change it.
Observe the movement of the breath.
You may find the breath to be fast,
Maybe slow,
Maybe deep or shallow.
Whatever is happening,
Relax and witness the breath.
Being connected to every breath in and every breath out.
If any thoughts come into your mind,
Just let them go and come back to the awareness of the breath.
The belly rising as you inhale,
The belly falling as you exhale.
Now feel that the breath is becoming very quiet,
Very still,
Almost non-existent,
Becoming more relaxed and peaceful with each breath.
Internal organs all letting go of their tensions,
Muscles softening,
Melting,
Feeling good in every way.
Feel yourself overcome with a deep sense of peace.
Allow it to pervade all aspects of your being.
Do absolutely nothing from now on.
Release any effort to make anything happen.
Settle.
Settle into the silence,
Spaciousness of being.
Let go.
Allow yourself to respond directly and non-mentally as we move awareness through different parts of the body.
Allow your attention to move without effort or strain,
Optimizing the flow and release of energy blockages.
Bow center,
The pit of the throat,
Right shoulder,
Elbow,
Wrist,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The right wrist,
Elbow,
Shoulder,
Pit of the throat,
Left shoulder,
Elbow,
Wrist,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Wrist,
Elbow,
Shoulder,
Pit of the throat,
Middle of the chest,
The right side of the chest,
Middle of the chest,
The left side of the chest,
Middle of the chest,
Upper abdomen,
Lower abdomen,
Middle of the pubic bone,
Lower abdomen,
Upper abdomen,
Middle of the chest,
Pit of the throat.
And now bring your attention to the third eye between the brows and disappear into vast silent spaciousness.
Tons and images rising and dissolving,
Forming and dissipating within that sky-like field of awareness,
Released energies balancing,
Integrating and restoring.
Rising and witness consciousness allow attention to move with my guidance as the images and experiences that I name arise in your awareness.
Judge nothing,
Remaining unconditionally open and present to all that passes through the field of awareness.
A burning candle.
A burning candle.
A burning candle.
Endless desert.
Endless desert.
Endless desert.
Egyptian pyramid.
Egyptian pyramid.
Egyptian pyramid.
Spring rain.
Spring rain.
Spring rain.
A cemetery.
A cemetery.
A cemetery.
Birds flying across the sunset.
Birds flying across the sunset.
Birds flying across the sunset.
Red clouds drifting.
Red clouds drifting.
Red clouds drifting.
Stars at night.
Stars at night.
Stars at night.
Waves breaking on a deserted beach.
Waves breaking on a deserted beach.
Waves breaking on a deserted beach.
Laughing children at play.
Laughing children at play.
Laughing children at play.
The ocean.
The ocean.
The ocean.
And now be still.
Still in that black space behind the forehead and observe what passes.
Witnessing unattached to all that arises.
If nothing appears,
Just be aware of nothing.
Be totally present.
Totally absorbed.
Give yourself the permission to enter into the space.
Enter into the deepest level of relaxation right now.
Let go.
Nothing to do or achieve.
Dissolve and disappear into stillness.
Open.
Empty of all doing.
All past.
All future.
Merge into this space and be empty.
Thoughts rising and dissolving.
Coming and going without preference or pull towards anyone.
Allow all things to be.
Now allow yourself to receive these words into every fiber of your being.
Feel every cell of your body receiving these words.
I remain present and unattached to memories of the past and outcomes of the future.
I remain present and unattached to memories of the past and outcomes of the future.
I remain present and unattached to memories of the past and outcomes of the future.
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.
Really allow it to take root in its own time and in its own way.
Know that this seed has been planted.
Know that any releases,
Shifts,
And changes that need to take place are happening independent of your doing.
And at this time,
You can draw on any mentors,
Teachers,
Family members,
Or other role models from your past who have helped influence the choices you have made in your life.
Imagine that they are with you right now.
And know that their wisdom and knowledge is always with you.
And you can draw on that resource at any time.
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 this 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 the rising and falling of your breath.
No effort or control on your part.
Slowly begin to come back to the awareness of your physical body.
And feel the sensation of your body lying on the floor,
The quality of the air as it touches your skin.
When you feel the impulse,
You can begin to move and stretch your body as if awakening from a restful sleep.
If the impulse is to remain still,
Do so.
When and if you're ready,
You can gently roll onto your right side and rest here in the fetal position.
Bring your intention into your awareness once again.
I remain present and unattached to memories of the past and outcomes of the future.
You may rest here for as long as needed.
If you're ready,
You can bring yourself up to a comfortable seated position.
And notice how your attention is automatically and effortlessly held in meditation.
Rest in stillness here for as long as you need to.
