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 begin to relax.
Allow your attention to rest on your breath.
Breathe in fully and exhale with a deep sigh letting go.
And again,
Breathe in fully and as you exhale let go even more.
Bring your body into your awareness.
Recognise 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 create an intention for the yoga nidra.
Bring to your mind a situation or person that is causing you stress,
Worry or fear.
As I say the following statement,
Bring this situation or person to mind.
I release my judgemental perspective about.
I rest in calm awareness.
Set the intention to see this situation or person differently.
I will repeat this intention a few times throughout the yoga nidra.
I release my judgemental perspective about.
I rest in calm awareness.
Now release this intention from the forefront of your mind.
Allow it to go to deeper levels of your consciousness and bring your focus back to the breath.
Maintaining this inward focus,
Bring your palms together in front of your chest and begin to vigorously rub the palms together,
Generating heat.
Keep rubbing and really feel that heat building between your hands.
And now press the entire surface of your palms over your face and rest your fingertips over your softly closed eyes.
Feel the healing heat and energy from your palms penetrating deep down into the flesh and muscles of your face.
Drop all expression from your face.
Now begin massaging across the tops of your eyebrows with your fingertips.
Continue massaging across the whole of the forehead and into the hairline,
Erasing any tension you find.
Moving out to the temples and circling the fingers around the temples.
Massaging now under the eyes,
Coming up in between the eyebrows and then down along either side of the nose and out underneath both cheekbones.
Finding the joint of the jaw and working free any holding and tension.
Massaging in front and behind both ears and gently pulling down on the earlobes a few times.
Moving down either side of the jaw to the chin.
Massaging in squeezing the back of the neck and then moving out across the tops of the shoulders.
And now place the entire surface of the palms on the face,
Fingers over the eyes and drop all expression from the face.
Take a deep breath in and let out a big sigh,
Let go.
Take another deep breath in,
Letting go even more.
Feel the impact flooding the whole body and the entire being.
Bathe in the sensations.
Feel yourself descending down into the stillness beneath the mind.
Feel what is present without labels or comments.
Feeling more.
Thinking less.
Maintaining this inner stillness.
Adjust your body if needed so you're completely comfortable.
And if you wish,
Place an eye pillow over your eyes.
Throughout this entire period 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,
Allowing 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 bring your awareness to your breath.
As you breathe in through your nose,
Feel your lungs completely without straining.
And now start exhaling through softly pursed lips as if you're blowing out through a straw.
Continue to breathe in this way.
Breathing deeply through your nose and exhaling through softly pursed lips.
Allow your exhalation to be a prolonged,
Steady stream of breath.
Completely empty your lungs.
Each time you inhale,
Drop into a deeper level of silent awareness.
Each time you exhale,
Empty your mind of all anticipations and empty your body of all tension.
Continue to breathe with constant attention and detached awareness.
Now allow your breath to return to normal.
Experience the powerful impact of vibratory energetic pulsations in the form of sensations in your body.
Let your detached awareness embrace all experiences unconditionally.
Let your mind melt and merge into them.
Now bring your total undivided attention to the eyebrow center,
The point between the eyebrows.
And drop into the deepest level of silent stillness.
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 detached attention release the dormant healing power trapped in the meridians and connected organs to carry out the healing from within.
As I guide you from point to point,
Remain in non-doing silent awareness,
Resolving to yourself that you will stay alert and awake.
Now bring your undivided attention to the eyebrow center.
Bring your attention to the pit of the throat.
Right shoulder.
Elbow.
Wrist.
Right thumb.
Index finger.
Middle finger.
Ring finger.
And little finger.
Right wrist.
Elbow.
Shoulder.
Pit of the throat.
Left shoulder.
Elbow.
Wrist.
Left thumb.
Index finger.
Middle finger.
Ring finger.
And little finger.
Left 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.
Right big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Right ankle.
Knee.
Hip.
Middle of the pubic bone.
Left hip.
Knee.
Ankle.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And fifth toe.
Left ankle.
Knee.
Hip.
Middle of the pubic bone.
Navel point.
Middle of the chest.
Pit of the throat.
And back to the eyebrow centre.
Gather your attention at the eyebrow centre.
Observe the vast stillness and silence.
Resting in this vastness,
Allow anything that arises in your field of awareness to be present without comment or judgement.
Witness it as it floats by like clouds in the sky.
Bring your attention to a constricted or dense part of the body.
Though you may not consciously recognise the cause of this feeling,
Your body knows how to resolve it.
Breathe into this area,
Make space for it.
Give it room to move,
Lighten,
Dissolve.
The body releasing what it no longer needs.
And now sense the body's healing energy streaming towards this area.
Feel this part of your body returning to wholeness,
Vitality as it's surrounded by this healing light.
See and feel the body healed and whole.
Bring your attention to the eyebrow centre and drop into the deepest level of relaxation.
Let your mind merge and melt into the presence and enter the sanctuary of silence.
Being empty and free from all doing.
All the others in this space,
Laying open for a moment,
Feel you blank.
Then poke,
Orchestrate for a moment.
Here your intentions and affirmations are actualised and fulfilled with effortless ease.
Now bring your intention into your awareness.
I release my judgemental perspective about.
I rest in calm awareness.
I release my judgemental perspective about.
I rest in calm awareness.
I release my judgemental perspective about.
I rest in calm awareness.
Allow it 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 the source within you.
There's no need for you to do anything about it.
Now allow your entire self,
Every cell of your body to respond spontaneously and effortlessly to the following affirmations.
Now that I have entered the deepest levels of letting go,
I am in a complete state of synergy and balance.
I live in balance,
In a state of gracefulness and gratitude.
Bring your attention back to the eyebrow centre and feel all the energies of your body from all meridians activated,
Purified and balanced.
All channels are open,
The life force is flowing freely,
Healing the body and calming the mind.
Open your heart and feel content.
Establish yourself firmly now in faith and trust to receive the grace,
Protection and guidance of the higher self within you.
Now you have prepared the base from where you can carry out interactions with life and interpersonal relationships with the integrative power of love and the source within.
You are the emissary of light and love.
Carry it everywhere you go and to everyone you meet.
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 though you were waking from a restful sleep.
Just take your time,
Do not hurry.
Wiggling the toes and fingers you might like to stretch the body and then bending your knees and pulling them towards your chest,
Maybe rocking sideways gently.
As you're ready,
Turning onto your right side and curling into a fetal position.
Feel the safety,
Comfort and protection of the womb of existence.
Bring your intention into your awareness again,
Change nothing.
I release my judgmental perspective about.
I rest in calm awareness.
Every time you find yourself in reaction,
You are empowered to replace it with your intention.
Regardless of what you consciously recognize that has or has not changed,
Know that something deep within has shifted to connect you with your intention.
Notice how silent the mind is.
How relaxed the body is.
Imagine how soft the breath is.
Know that you can easily enter this place again and again.
And now you may gradually begin to open your eyes.
