I AM Yoga Nidra™ - At Peace With Myself And My Life

Welcome to the integrative amrit method of yoga nidra.

I am yoga nidra.

Find a comfortable position lying on your back,

Or if needed,

Any other supportive position in which you're most comfortable remaining still.

You may cover up in a blanket and put your eye pillow on now.

Let's go.

Allow your attention to move inward.

And feel your whole being beginning to soften and relax.

Breathe in fully and exhale with a deep sigh.

Breathe in.

And again,

Inhale fully.

And let go even more.

Feel a sense of comfort,

Safety,

And peace begin to wash over you.

Now bring your intention into your awareness.

I am at peace with myself and my life just as it is,

And I am able to face all challenges with dignity.

Lift the right foot and the leg one inch off the ground.

Hold it lifted,

Continue to breathe.

Hold.

And now exhale,

Drop the foot and leg to the ground.

Let go completely and feel heaviness flooding the leg.

Lift now the left foot and leg one inch off the ground and continue to breathe.

Hold the leg.

Hold.

And now exhale,

Drop the foot and leg to the ground.

Let go.

Feel heaviness flooding the leg.

Hold.

Tense and lift the buttocks,

Hips,

And pelvis off the ground.

Hold.

Keep breathing.

And now exhale,

Let go.

Drop.

Feel the whole body letting go,

Surrender to gravity.

And now make fists and contract the arms until they lift off the floor.

Hold.

Hold.

And now let go.

And now lift both arms and both legs off the floor.

Keep them lifted,

Keep breathing.

Hold.

And release.

Let go completely and surrender to the field of gravity pulling you down deeper.

The boundaries of the body dissolving as you sink down.

And now release.

Now follow my guidance as we take three deep breaths.

Ready?

Let's inhale together.

Hold the breath in,

Gently closing off the throat.

And when prompted by the inner urging of the body,

Release the breath slow and steady.

Deep,

See the tensions leaving your body with the breath.

And now release.

Second breath now,

Inhale together.

Hold the breath in,

Closing off the throat.

And allow tension to build,

Holding a bit longer without struggle.

Relax the face,

The shoulders and arms as you hold.

And when prompted by the inner urging of the body,

Release fully,

Expelling from the body whatever it no longer needs.

Enter a deeper state of relaxed awareness.

And when you're ready,

The third breath.

Inhale,

Inhale.

Hold the breath in,

Closing off the throat,

Holding even longer now but without strain.

Remain the neutral observer.

And when prompted by the inner urging of the body,

Release the breath slow and steady,

Letting it all go until there is nothing left,

Until you are completely empty.

And now breathe normally and allow the breath to rise and fall in its own rhythm,

The breath becoming progressively quieter until it is almost impossible to detect.

Feel yourself descending down into the stillness beneath the mind,

Allowing the mind to melt and merge,

Dissolve and disappear into stillness.

And feel your attention expanding to include your whole body,

Feeling more and thinking less.

Experience the body as particles of energy suspended in space.

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 possible.

Resolve to remain awake,

Staying in touch with the sound of my voice.

Simply allow your entire body to respond to what I say directly and non-mentally.

Allow all thought,

All effort to dissolve into the vast spaciousness of being.

And turn to a state of complete non-doing.

And now bring your awareness to the rising and falling of your breath.

Watch your breath moving in its own time.

Every time you inhale,

Notice that your abdomen moves up a little,

And every time you exhale,

It moves down.

And this time,

Inhale through your nose and allow the lungs to fill naturally.

And exhale through pursed lips,

Allowing the breath to gently flow in a slow,

Steady stream as if exhaling through a straw.

As you breathe in,

Feel coolness and calmness spreading through the body.

As you breathe out through pursed lips,

Let each breath empty your mind of thoughts,

Empty the body of holding.

Be calm and steady.

The inhale through the nose.

The exhale through pursed lips.

And exhale through the nose.

Prolong the outgoing breath until the lungs are completely empty.

And stay attentive to the flow of breath as you breathe in and out through the nose.

And feel the exhale.

Release the breath now to return to normal.

Let it move as it wishes so that you are not breathing as much as being breathed.

All past,

All future,

All sense of self dissolving into nothingness.

Do absolutely nothing from now on.

Release any effort to make anything happen.

And settle.

Settle into the silence,

Spaciousness of being.

As I name each body part,

Feel it being overcome with an overwhelming sense of heaviness.

Both feet like bricks,

Calves and knees heavy,

Solid,

Like concrete,

Thighs and hips like sandbags pulling you down into the floor,

Abdomen,

Chest,

And back,

Gravity pulling you down deeper,

Surrendering the weight of the spine.

Shoulders,

Arms,

And palms very heavy,

So heavy that even if you tried to lift them,

You couldn't.

Feel your entire head weighted like a rock.

And now experience your whole body sinking deeper and deeper.

And give your whole body completely and totally to the field of gravity,

Exerting its pull everywhere,

Dropping deeper into stillness and silent awareness.

Now as I name each body part,

Let it become empty and light.

Both feet buoyant,

Calves and knees vacant,

Thighs and hips hollow,

Spacious,

Abdomen,

Chest,

And back,

Weightless,

Effortless.

Shoulders and arms and palms like hollow reeds,

The head clear open space.

The whole body an empty vessel,

Always present,

Constant,

And relaxed capacity for whatever fills you.

No resistance to any energy moving through,

Allowing it to all simply come and go.

Sense now the sheer tingling lightness of your energy body.

And feel your energy body growing lighter,

Its presence stronger.

You are safe and secure in the energy body.

You might even allow the energy body to hover just outside of your physical body.

Experience the freedom of this new dimension.

Sense the body completely at peace,

Resting in stillness,

As just one of many objects inside awareness.

Recognize that you are not the physical body.

And experience yourself free of the limitations of body and mind,

Past and future.

Remain deeply established in awareness as you again relax into your physical experience.

Feel the whole body lying in stillness.

Now imagine you are standing on a magnificently colored pathway,

Different from any other that you have ever seen.

A multitude of colored stones reflecting the light in a thousand prisms.

The colors penetrating through your feet as you walk.

And as you follow this path,

The air vibrates as it moves around and through you.

You sense that you are approaching a healing place.

You walk into a magnificent courtyard in which there is a fountain.

And the force of this fountain cascades in a rainbow of colors dancing throughout the entire courtyard.

Millions of vibratory rays from red to orange,

Yellow to green,

Blue to violet,

And crystal white reflecting everywhere.

This is a fountain of healing energy,

The same energy that enlivens and heals your body.

You find yourself walking towards the fountain.

And hold out your hands to gather a little of this energy.

And you feel the energy from the fountain pouring into your being.

And feel yourself filled with vibrating,

Shimmering,

Pulsing colors flowing around and through you.

A strange kind of freshness filling the space of your mind and mind.

And as you walk into the fountain,

A strange kind of freshness fill in the space that is you.

Feel the tingling light energy moving with deliberate intelligence to the places where holding may be stored.

Loosening and lightening.

The glimmers of your own vitality bubbling up.

Simmering and rolling to a boil from deep inside.

Radiating strength,

Groundedness,

Healing and balance into every corner of your body.

Your body beginning to remember aliveness.

You are certain you know with your whole being that you are healing.

Your heart expanding and opening to its own vast energy.

Give yourself the permission to enter into the deepest level of relaxation right now.

Let go.

Dissolve and disappear into stillness.

Open,

Empty of all doing,

All past,

All future.

Thoughts rising and dissolving,

Coming and going without preference or pull towards anyone.

Simply rest back as the capacity that you are and allow all things to be.

And allow all things to be.

Let go even more.

Now allow yourself to receive these words into every fiber of your being.

I am at peace with myself and my life just as it is.

And I am able to face all challenges with dignity.

I am at peace with myself and my life just as it is.

And I am able to face all challenges with dignity.

I am at peace with myself and my life just as it is.

And I am able to face all challenges with dignity.

Feel every cell of your body receiving these words.

Feel your intention being recognized and honored at all levels of your being.

Feel your intention being recognized and honored at all levels of your being.

And trust that there's nothing for you to do to make it happen.

Simply allow it to take root in its own time and in its own way.

Know that the seed has been planted.

At this time,

Draw on any mentors,

Teachers,

Family members,

Or other role models from your past who have helped influence the choices you have made in your life.

Imagine that they are with you right now.

And know that their wisdom and knowledge is always with you.

And you can draw on that resource at any time.

If there is any guidance to be received at this time,

Either as a felt sense,

Words,

Or images,

Allow yourself to receive it now.

Otherwise simply rest back in the grace and the protection of presence.

If there is a family member,

Life situation,

Or relationship that needs resolution at this time,

Let your attention go there now.

And surround it with the light of your neutral awareness.

Allow yourself to open to the situation in a new way.

Recognize at this time that you have made a major shift in perspective.

And 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.

No effort or control on your part.

Slowly begin to come back to the awareness of your physical body and feel the sensation of your body lying on the floor,

The quality of the air as it touches your skin.

When you feel the impulse,

Begin to move and stretch your body as if awakening from a restful sleep.

If the impulse is to remain still,

Do so.

When and if you are ready,

You can gently roll onto your right side and rest there in the fetal position with the eyes closed.

Finding your intention into your awareness once again.

I am at peace with myself and my life just as it is,

And I am able to face all challenges with dignity.

You can remain here for as long as you need to.

While still keeping the eyes closed,

You can slowly use the strength of your arms to bring yourself up to a comfortable seated position.

Rest here in stillness.