Deeply Rest, Rejuvenate & Revitalise Amrit Yoga Nidra

Hello and welcome.

I am honoured and grateful to be sharing the Amrit method of Yoga Nidra with you.

Yoga Nidra is an ancient practice and combines the benefits of intention,

Relaxation and meditation.

Using breath,

Body and awareness techniques,

I will guide you to deeper levels of consciousness,

Allowing your body to effortlessly repair,

Heal and renew itself,

Leading to improved health and wellbeing.

Before we begin,

Find a quiet place where you will not be disturbed and dress in comfortable,

Non-restrictive clothes.

This practice is best done lying on your back,

With your arms by your sides,

Palms facing upwards and your legs straight and relaxed,

Feet about hip distance apart.

You can place a small pillow or folded blanket under your head just high enough so your chin is parallel to the floor.

If you have any lower back discomfort or tension,

Take a bolster or rolled blanket under the backs of your knees.

This practice can also be done lying on your side or while sitting in a chair,

If that is better suited to your body.

If sitting in a chair,

Make sure your spine is straight and your back and head are completely supported by the back of the chair,

Your feet and knees are hip distance apart and your feet touch the floor.

You can place your hands on your thighs with your palms facing upwards.

You might like to cover yourself with a blanket as your body temperature will drop during the practice.

I also recommend covering your eyes with an eye pillow to allow you to go deeper into the practice.

Make sure that your entire body is completely comfortable to ensure the deepest relaxation.

Throughout the yoga nidra there will be periods of silence.

This is to allow you to go deeper into the experience and doesn't mean it is over.

You will know the yoga nidra is over when I ask you to open your eyes.

Close your eyes and quiet your mind.

Be still.

Let go of all thoughts,

Worry and tension.

Breathe in fully and exhale with a deep sigh.

Let go.

And again,

Breathe in fully and as you exhale let go even more.

Feel a deep sense of peace and contentment in your heart.

Bring your body into your awareness.

Realise that your body has been a trusted vehicle,

Creating accomplishments and contributions to the best of its ability.

Now it is time for your body to deeply rest.

We will now move our attention into the body to release trapped energy and move into deep relaxation.

Bring your awareness to your arms.

Make fists and deliberately tighten and tense the muscles of your arms and shoulders.

Feel the tension building in the arms and shoulders.

Tighten.

Tighten.

Even more.

Now let go completely.

Relax.

On your next exhalation,

Relax even more.

Observe and feel the flood of released energy in your arms.

Now bring your awareness to your legs and deliberately tighten and tense the muscles in the hips,

Legs and feet.

Tighten even more till maybe you feel the muscles beginning to shake.

Hold and now let go completely.

Relax.

Observe the flood of released energy in your legs.

This time,

Tighten and tense the muscles of the entire body.

Hands,

Arms,

Shoulders,

Face,

Torso,

Back,

Buttocks,

Legs and feet.

Tighten.

Tighten.

Feel the tension building in your body.

And now let go completely.

Relax.

Let's repeat this once more with the whole body.

Tighten and tense the muscles of the hands,

Arms,

Shoulders,

Face,

Torso,

Back,

Buttocks,

Legs and feet.

Tighten.

Tighten.

Feel the tension building in the body.

And now let go completely.

On your next exhalation,

Let go even more.

Observe and feel the released energy extending to all the muscles,

Nerves and cells of your entire body.

Now let your whole body go limp like a rag doll.

Relax even more.

Feel yourself descending down into the stillness beneath the mind.

Release any struggle to make anything happen.

Maintaining this inner stillness,

Adjust your body in a comfortable position but do not fall asleep.

As we move deeper into the yoga nidra,

Remain relaxed and motionless,

Alert and conscious.

If you need to move,

Do so mindfully and return to stillness as soon as possible.

Stay in touch with my guidance at all times.

Using 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.

Drop into the deepest state of tranquility,

Stillness and peace.

Now direct your full attention to your breath.

Deepen your inhalations and exhalations.

Breath flowing in a smooth,

Steady stream.

Feel your belly beginning to rise and fall as you breathe deeply in and out.

With each exhalation,

Release all tension held in your body.

Let go.

Use your breath to progressively enter deeper levels of stillness and silence.

We will continue with seven more slow,

Deep breaths.

Repeat them like this.

And continue on your own.

Completely absorbed in the sound of your breath.

Now allow your breath to return to normal.

Feel the energetic impact of the breath in the form of pulsations in the body.

Your attention allows the energy field in the body to grow and expand.

Let your mind melt and merge into the river of energy flowing through your body.

Drop into that silent space where all doing stops.

Enter an effortless state of being.

Follow my guidance as we move our attention through different parts of the body.

Let your attention rest on each body part as I name it without comment or judgement.

All ten toes.

Both ankles.

Both knees.

Pelvis.

Chest.

Shoulders.

Throat.

Chin.

Face.

Head.

Back of head.

Shoulder blades.

Back.

Buttocks.

Calves.

Heels.

Soles of the feet.

Sense the whole body from the top of the head to the tips of the toes.

Feel the whole body contained in vast,

Spacious awareness.

As I name the body part,

Bring your entire attention accompanied by a feeling of heaviness,

Sinking like a stone in water.

Both feet,

Heavy like stones.

Calves and knees,

Very heavy.

Thighs and hips,

Heavy like lead.

Abdomen,

Chest and back,

Gravity pulling you down,

Deeper.

Shoulders,

Arms and palms,

Very heavy.

Feel your entire head,

Heavy like a stone.

Give your body to the omnipresent field of gravity.

Sense your whole body,

Heavy like a rock,

Sinking 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 whole body be buoyant and light,

Like a fluffy cloud.

Both feet,

Weightless,

Floating.

Calves and knees,

Empty and free.

Thighs and hips,

Hollow,

Weightless,

Abdomen,

Chest and back,

Light and empty.

Shoulders,

Arms and palms,

Floating,

Head hollow,

Empty.

Feel your whole body,

Light and hollow.

Sense the emptiness of your body and the silence of your mind.

Witness your body,

Completely at peace,

Resting in stillness.

Feel completely safe and secure,

And release your energy body from your physical body.

Feel yourself getting lighter and lighter until you begin to float into the air.

Floating freely like a cloud.

Free from identification with your body and mind.

Free from fear and suffering.

Now settle back into the physical body.

Bring your forefinger and thumb together,

Establishing your connection with your intuition,

Your inner wisdom.

This gesture will help you find clarity in all stressful situations.

Now bring your attention to the eyebrow center,

The point between the eyebrows,

And drop down into the deepest level of relaxation.

Here there remains nothing to do or achieve.

You have entered the domain of grace.

Let your mind merge and melt into the presence.

Enter the sanctuary of silence.

Allow your entire self,

Every cell of your body,

To respond spontaneously and effortlessly to the following affirmations.

I am at peace with myself as I am and the world as it is.

I reside in restful awareness.

My source is silent stillness.

I completely surrender.

Letting go of who I am not,

Allowing who I am to emerge.

Establish yourself firmly in faith and trust to receive the guidance and wisdom of your higher self.

Feel the presence of any spiritual guides,

Mentors or teachers that you feel a connection to.

Know that their presence and energy surround you at all times.

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.

If you have an area that you feel needs healing,

Physical,

Mental or emotional,

Just allowing this light and love to flow into that area now.

Begin to become aware of the rising and falling of the breath.

Feel yourself beginning to rise to the surface of awareness.

Sense the body resting on the floor.

Feel the air as it touches the skin.

Gradually you can move as if you're waking from a restful sleep.

Just take your time wiggling toes and fingers,

Maybe stretching your body.

And when you feel ready,

Bending your knees and pulling them gently towards your chest.

Maybe rocking side to side a few times.

And as you're ready,

Just turning onto your right side and curl into a fetal position.

Feel the safety,

Comfort and protection of the womb of existence.

Notice how silent the mind is.

How relaxed the body is.

And how soft the breath is.

Be still and be grateful.

Know that you can easily enter here again and again.

And now you may gradually begin to open your eyes.