Welcome to the Integrative Amrit Method of Yoga Nidra.
Find a comfortable position lying on your back,
With height under your knees,
Perhaps some padding under the head.
Cover yourself with a blanket.
Make any other adjustments you need to be supremely comfortable.
If you cannot lie on your back for any reason,
Find another position where you are least likely to move and will be most comfortable.
Today we'll be working with a fill-in-the-blank intention.
This is the sentence I'll read to you.
I'd like you to fill it in in your own mind,
Now and during the nidra itself.
As you hear the following statement,
Bring a person or situation into your awareness,
You could be yourself,
That is causing you stress,
Worry or fear.
I release my judgment about … that causes stress,
Tension and fear.
I rest in calm awareness.
Once again,
I release my judgment about … blank … that causes stress,
Tension and fear.
I rest in calm awareness.
During the nidra I'll read you this sentence and fill it in silently in your own mind.
Now get comfortable.
Close the eyes and allow your attention to move inward.
Feel your whole being beginning to soften and relax.
Breathe in fully and exhale with a deep sigh.
And again inhale and let go even more.
Feel a sense of comfort,
Safety and peace begin to wash over you.
Now allow yourself to receive the following intention.
I release my judgment about … that causes stress,
Tension and fear.
I rest in calm awareness.
Bring your intention to see that person or situation differently into your awareness three times.
We'll begin with an ancient intention that captures the purpose of this practice.
Lead me from the unreal to the real.
From darkness to light.
From time-bound consciousness to the timeless state of being that I am.
Now maintaining this inner stillness allow the arms to float off the floor,
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.
Now bring both hands to your face.
To your comfort level allow the entire surface of the hands to rest on the face.
Feel the transfer of heat and healing energies from the palms into the muscles and flesh of the face.
Allow the face to completely relax under the touch of the hands.
Start now by massaging the face,
The fingers working their way around the orbits of the eyes,
From the eyebrows up into the hairline,
Covering the entire forehead,
From the eyebrows up into the hairline,
Circling the fingers out to the temples,
Releasing any tension and holding,
Noticing how the body responds,
Circling down to the joint of the jaw,
Working the muscles free,
And following the jaw line to the chin,
Tracing the fingers around the mouth,
The nose up into the bridge of the nose,
Over the cheeks,
And massaging,
Pulling down in front of and behind the ears,
Maybe even pulling on the earlobes,
Squeezing into the back of the neck,
And maybe even the shoulders.
Now once again place the entire surface of the palms on the face,
Fingertips on the eyelids,
All expression wiped from the face.
Take a deep breath in and let go.
Take another deep breath in and let go even more.
Notice how your whole body responds.
Now release your arms at your sides.
You may cover your arms if you like.
Place an eye pillow over your eyes if you wish.
And once you're settled,
Feel the effect of palming the face washing over you,
Calming the body,
Quieting the mind.
Feel yourself descending down into the stillness beneath the mind.
Feel your outward attention moving inward.
Relax.
Release any struggle,
Any effort to make anything happen.
Now 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 you're able.
Allow yourself to remain awake,
Staying in touch with the sound of my voice.
Simply allow your entire body to respond to my words directly and non-mentally.
Now drop from thinking and doing to feeling and being.
Drop into the deepest state of tranquility,
Stillness and peace in the third eye.
Now you're in direct communion with your energy body.
Now bring your attention to the natural flow of the breath.
Make no effort to change or manipulate the breath.
Simply ride along with its spontaneous flow.
Breath moving in.
Breath moving out.
Now observe the natural flow of breath between the root at the base of the pelvis and the crown at the top of the head.
Visualize a clear glass tube between the root and the crown.
See a thin stream of golden light that ascends from bottom to top as you inhale.
And descends from top to bottom as you exhale.
Like mercury rising and falling in a thermometer,
Your consciousness is ascending from the root to the crown and descending from the crown down to the root.
Breathe slowly,
Deeply and effortlessly.
Feel the movement of breath within this pathway.
With each breath in,
Know that you are breathing in.
With each breath out,
Know that you are breathing out.
Now release any control of the breath.
Allow the breath to quiet until it is soft,
Almost imperceptible.
Allow your attention to gently rest at the heart center.
Breath effortlessly flowing into the heart with each inhalation.
Breath spontaneously flowing out of the heart with each exhalation.
Release any effort to make anything happen.
Settle into the silent spaciousness of being.
Now as I name a part of your body,
Let your mind and attention move to that part.
As you let go of tension in this area,
Sense a subtle warm healing energy infusing and rejuvenating that area.
Let your attention rest on the right palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
And hip.
Upper arm,
Shoulder,
Armpit,
Right side of the chest,
Waist,
And hip.
Thigh,
Knee,
Calf,
Ankle,
And hip.
Inhale,
Heel,
Sole of the right foot.
Awareness of the whole right side.
Whole right side.
Now bring awareness to the left side.
Left palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm.
Exhale,
Shoulder,
Armpit,
Left side of the chest,
Waist,
Hip.
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the left foot.
Now bring awareness to the whole physical body.
Total,
Continuous,
And unbroken awareness to the whole body at the same time.
Let your awareness expand into each and every part of your body and feel subtle energies that vitalize your tissues.
The more aware you become,
The more energy and vitality you feel.
You are a cohesive totality,
Functioning in a unified and harmonious way.
Breathe and experience the entirety of the body simultaneously and equally.
Feel every cell in the body simultaneously breathing in and breathing out.
Allow the whole body to inhale,
The whole body to exhale.
Every sensation in every cell felt simultaneously and equally.
Notice how this experience,
The experience of the entire body,
Is arising in a vast,
Boundless field of evenly hovering awareness.
Become aware of the background underlying everything that is seen,
Felt,
Or experienced.
Give yourself permission to enter into the deepest level of letting go right now.
See of all doing,
All past,
All future.
Stand back as the capacity that you are for all things to be.
Here,
Your intentions and affirmations are actualized and fulfilled with effortless ease.
I release my judgment about that causes stress,
Tension,
And fear.
I rest in calm awareness.
Bring your intention to see that person or situation differently into the forefront of your awareness three times.
I release my judgment about that causes stress,
Tension,
And fear.
I rest in calm awareness.
Know that releases,
Shifts,
And changes that need to take place are happening independent of your doing.
If there's a family member,
Life situation,
Or relationship that needs resolution at this time,
Let your attention go there now.
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've made a major shift in perspective.
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.
Notice the rising and falling of your breath.
Slowly begin to come back to awareness of your physical body.
Feel the sensation of your body lying on the floor,
The quality of the air as it touches the skin.
If you feel the impulse,
You can begin to move and stretch your body as if waking from a restful sleep.
If you prefer to rest here quietly,
Do so.
When you're ready,
You may gently roll on your side.
Get comfortable.
Bring your intention into your awareness once again.
Change nothing.
I release my judgment about.
That causes stress,
Tension,
And fear.
I rest in calm awareness.
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.
Every time you find yourself in reaction,
You're empowered to replace it with your intention.
With that knowing,
Keep your heart open to all conditions.
You may remain resting on your side,
Or slowly use the strength of your arms to bring yourself up to a comfortable seated position with the eyes closed.
Notice how your attention is automatically and effortlessly held in meditation.
Bring a deep sense of peace and contentment with you as you bring awareness back to the physical body.
Noticing how relaxed the body is.
How soft the breath is.
How quiet the heartbeat is.
Be still and be grateful.
Know that you can easily return here again and again.
