Welcome to an experience of the integrative amrit method of yoga nidra.
I am yoga nidra.
Ideally you have a restful spot to lie down.
A place where you are free from distractions and you can be completely comfortable.
Feel free to place a pillow under the head and anything that you might need under the knees for support or any other part of the body.
And cover yourself with a blanket as during the practice your core temperature in your body may drop.
Once you become comfortable,
Close the eyes and quiet the mind.
Be still.
Let go of all thoughts,
Worry and tension.
Let go.
Breathe in fully and exhale with a deep sigh.
And again breathe in fully.
And exhale letting go even more.
Feeling a deep sense of contentment and peace beginning to wash over your body and being.
And we'll bring the intention of the practice in.
I let go of that which I cannot control.
I do my best and I let go.
Now bring your attention to the face.
And with your next exhalation allow all expression to drop from the face.
Release the tiny muscles around the eyes allowing the eyeballs to rest back in their sockets.
Release the tiny muscles around the mouth,
Tongue resting in the mouth,
The lower jaw gently opening and softening.
Let the cheeks soften towards the floor.
Let the mouth help resting on the skull,
The neck softening and easing.
Be aware and available to the entire range of sensations in the face and head.
Now drop into a sense of your whole bodily presence.
Embrace this present moment's experience and distorted by what you like or don't like.
Let go of what is going.
Let come that which is coming.
Allow this to become your connection to source.
Release any struggle to make anything happen.
Beginning to allow the commentary of the mind to dissolve into sensation.
During the practice feel free to adjust your body in a more comfortable position but do not fall asleep.
Throughout this entire period remain relaxed and motionless,
Alert and conscious.
Stay in touch with my guidance at all times.
Allow any disturbances external or internal to draw you deeper within.
Now shift from thinking and doing to feeling and being.
Do absolutely nothing from now on.
Simply relax.
Now bring your breath into awareness.
Become aware of your natural breath pattern without trying to control or change it.
Witness and observe the movement of the breath.
You may find the breath to be fast or slow,
Deep or shallow.
Whatever is happening simply let go and witness the breath.
Remain connected to every breath in,
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 and very still.
Feel a profound sense of calm descending over the body and being and allow the mind to let go into it.
Drop into that silent space where all doing stops.
Enter an effortless state of being.
Bring your attention into the body and follow my guidance as we move the attention through different parts of the body.
As I guide you from point to point,
Remain in non-doing silent awareness.
Bring your attention to the brow center,
Pit of the throat,
Right shoulder,
Elbow,
Wrist.
Thumb,
Index finger,
Middle finger,
Ring finger,
And little finger.
Wrist,
Elbow,
Shoulder,
Pit of the throat,
Left shoulder,
Elbow,
Wrist.
Thumb,
Index finger,
Middle finger,
Ring finger,
And little finger.
Wrist,
Elbow,
Shoulder,
Pit of the throat,
Middle of the chest.
Right side of the chest,
Middle of the chest,
Left side of the chest,
Middle of the chest.
Navel point,
Middle of the pubic bone,
Right hip,
Knee,
Ankle.
Big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Ankle,
Knee,
Hip,
Middle of the pubic bone,
Left hip,
Knee.
Ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Ankle,
Knee,
Hip,
Navel point,
Middle of the chest,
Pit of the throat,
And back to the brow center.
Observe here the vast stillness and silence.
Rest in this vastness.
In this deep state of awareness,
Allow the following polar experiences and their associations to arise and dissolve,
Simply allowing all experiences to move through without preference,
Labels,
Or judgment.
By remaining witness,
You're releasing your identification with pre-programmed thoughts and feelings.
Maintain detached awareness as though dispassionately observing a movie.
Anger and peace.
Fear and safety.
Helpless and powerful.
Suspicious and trusting.
Gradually allow visualization and accompanying sensations to fade as you bring your attention back to the brow center,
The third eye.
Give yourself the permission to 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.
Be the space in which it's all happening.
Letting it all gather and dissipate.
Come and go.
Here intentions and affirmations can be actualized and fulfilled with effortless ease.
Allow yourself to receive this intention now.
I let go of that which I cannot control.
I do my best.
And let go.
I let go of that which I cannot control.
I do my best.
And I let go.
I let go of that which I cannot control.
I do my best.
And I let go.
Establish yourself firmly in faith and trust to receive the grace,
Protection and guidance of the higher self within you.
The more often you go to your source,
The easier it will be to return there and longer you can stay there.
Feel the presence of your own spiritual guides surrounding you and blessing you.
Accept their blessing and grace.
Embody it and spread it wherever you go.
You are the emissary of light and love.
Carry it everywhere you go and to everyone you meet.
And if you have an area that you feel needs healing,
Physical,
Mental or emotional,
Allow this light and love to flow into that area now.
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.
Sense the body resting on the floor and the quality of the air as it touches the skin.
And gradually you can begin to move.
As if you're waking from a restful sleep.
Take your time.
There's no need to hurry.
And we'll bring the intention in again.
I let go of that which I cannot control.
I do my best and let go.
And every time you find yourself in reaction,
You're empowered to replace it with this intention.
And as you feel ready,
You can gradually begin to move and sit up with the eyes closed.
Continue to stay in this deep inner experience.
Regardless of what you consciously recognize that has or hasn't changed,
Know that something deep within has shifted to connect you with this intention.
Begin to become aware of the body.
Just notice the stillness within.
Quiet of the mind.
The calmness of your being.
Be still.
And be grateful.
This ends the Yoga Nidra practice.
Namaste.
