Welcome to the Integrative Amrit Method of Yoga Nidra.
This meditation has been recorded and uploaded with the permission of the Amrit Yoga Foundation.
Close your eyes and be very still and very quiet.
Take a big breath in through your nose and fill your belly all the way up and let the air back out your mouth with a big sigh.
Let's do that again.
Take a big breath in through your nose,
Filling your whole tummy with air and now let it all out through your mouth with a big sigh.
Let's do it one more time.
Take a deep breath in,
Fill your belly,
Go all the way up,
Higher and higher.
Do it one more time.
Take a deep breath in,
Fill your belly,
Go all the way up,
Higher and higher and exhale with a long sigh.
Now be very still again and very quiet.
Feel like you're lying in a cloud,
Safe and comfortable,
Warm and happy,
Completely wrapped in the cloud.
Feel your breath going in and out and every time you breathe out,
Feel yourself sinking down even further into the cloud.
The cloud is fluffy and warm and very,
Very quiet.
As you sink deeper into the cloud,
You feel more sleepy and more relaxed and now you're simply floating inside the cloud.
The cloud is holding you and hugging you.
You are protected and safe and you can feel that the cloud is your friend.
You are protected and safe and you can feel that the cloud is your friend.
You feel loved and secure.
You hear silence.
It is very,
Very still and as you rest in the cloud,
You are able to see the thoughts passing through your mind.
You began to let them slow down,
Slower and slower.
Your mind,
Let it feel heavy and warm and sleepy.
Let's start with your big toe on your right foot,
Sleepy and relaxed.
Then the second toe on the right foot and the third toe and the fourth toe and the pinky toe,
All relaxed and sleepy and feel the bottom of your foot,
Of your right foot,
Feeling the cloud gently tickling the bottom of your foot and then let the bottom of your foot and then let that foot become heavy and sleepy.
Your whole right leg,
Sleepy and warm and let your tummy become heavy and sleepy.
Your whole left leg,
Sleepy and relaxed and find the bottom of your left foot,
Feeling the cloud tickle it just a little,
Then letting it become sleepy and quiet.
On your left foot,
Sleepy and still,
The second toe and the third toe,
The middle toe,
The fourth toe and finally the little toe.
Feel the whole lower half of your body from the belly button down,
Heavy and sleepy,
Very,
Very relaxed,
Sinking into the cloud.
Feel your heart sinking,
Both your shoulders,
Heavy and relaxed.
Relax your right arm into the cloud.
Relax the palm of your right hand,
Feeling the cloud gently touching it and relaxing your right thumb,
So sleepy.
Your right pointer finger,
Sleepy too,
And your middle finger,
Heavy.
Your ring finger and finally relaxing your pinky finger,
Feeling your whole right arm in hand,
Very sleepy and relaxed and relaxing the left arm,
Letting it sink into the cloud,
Relaxing the palm of your left hand as it touches the cloud,
Soft.
Relax your left thumb,
Cloud,
Soft.
Relax your left thumb.
Let your left pointer finger become sleepy and heavy,
Your middle finger,
Heavy too,
Your ring finger,
Heavy and sleepy,
And your little finger,
Relaxing into the cloud.
Feel your whole head,
Heavy and sleepy,
The thoughts in your mind back,
Sleepy and relaxed,
Into the cloud.
The body is quiet and relaxed and your thoughts are turned off.
No more thinking and you feel yourself simply sinking back deeper and deeper into quiet stillness,
Letting the cloud hold you safe and secure as you gently fall asleep,
As you gently fall asleep.
