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Rest and Remember Meditation (with Yoga Nidra Script)
Written by Kamini Desai

Yoga Nidra Meditation is a welcome home to the eternal wholeness that you are…the spaciousness of being that exists prior to the concepts of how we should be or could be.

As infants, we experience a bird, a tree, or dog poop without labels or comments.

We explore the world as it is, and each of our senses as they are.

We don’t label good or bad…we don’t even know the word “right” or “wrong.”  We explore the nature of dog poop with the same elate curiousity as we would a flower.

Clouds of experience pass through a vast, eternal sky of wholeness and connection.

One moment laughing…then crying…giggling…screaming…asleep…awake…all of it perfectly allowed.

We exist in perfect trust that every aspect of our humanity is received in the heart of creation…holding us in every moment…just as an ocean cradles a unique wave in its embrace.

We receive the world as it is, unlimited by the limitations of mind that teach us what to think..what is worthy of exploring and what we should shut away.

Over time, our connection can be shadowed…our world and our capacity to explore it becomes smaller…and so does our connection to ourselves. There are parts of us we allow because we’re told they are “good.” There are parts of us we conclude are unlovable. We stop exploring them…allowing them. We stop being curious about them and begin to judge them. And whatever we judge about ourselves, becomes how we judge each other and the world.

But all is not lost, for we have always known the boundary-less space. It is our essential nature. It is what we were born with—and it is what we were born to return to.

“Unless ye be like children again, ye shall not enter the kingdom of heaven.”

But how do we return to that childlike innocence? The freedom of being? The freedom to receive the world and everything in it as myriad expressions of Creation itself?

We must return to the original Source of Love… the unconditional ocean that receives every wave of its creation as part of the one whole. This is the gift of Yoga Nidra.

At night before we fall asleep, we enter the twilight zone. The veil between boundary and boundaryless becomes more permeable and diffused. The silence of Source that always rests behind the judging, thinking, criticizing mind has room to shine through. It is here that we consciously enter into Yoga Nidra sleep meditation. We Rest and Remember. We maintain a gentle awareness that we carry back with us into our waking…into the rest of our day.

We remember the essence of our being before the edges appeared…we remember to receive every note, every form of life as it is without our comments and judgments about them. 

We don’t need to limit anything because we know we are always okay. We are an emanation of Source, just as a wave is an emanation of the ocean. Nothing can be added to that Source to make it any more whole, nothing can be taken away to make it less whole. Therefore there is nothing to fear…nothing to hold on to…nothing to label in any way…just allowing it all to come and go.


I AM Yoga Nidra Meditation Script: Releasing Boundaries

And NOW let us Rest and Remember.

You will need:

  • A place to sit or lie comfortably
  • A place free from unnecessary noise or distractions
  • Yourself – unfettered by distractions
  • A willingness to journey beyond the edges of the mind to the spaciousness beyond

Directions:

Be sure that you are seated or lying comfortably. You may wish to cover yourself with a blanket, place some height under the knees and padding under the head.

As you receive these words into your eyes, take your time… wait until every cell of the body begins to respond  to the frequency of the words. Close your eyes whenever you feel the pull inward. Remain in the silent spaces created by the words as long as you like. When the mind comes back in, open your eyes and continue.  Allow the words to resonate in your body.

Releasing Breaths:

We’ll begin by taking three deep breaths.

Ready, let’s inhale together…pause at the top, hold…and let go…let it all out.

Breathe normally. (pause)

Second breath. Inhale. Pause momentarily, hold…let tension build…and breathe it all out.

Breathing normally. Feel the effect. (pause)

Third breath…holding even longer, but without strain.

When prompted release the breath slow and steady.

As you breathe, feel any last tensions and holdings carried out with each exhaling breath.  (pause)

Allow sense of relief, comfort and safety to wash over you. (pause)

Give yourself permission to deeply rest. (pause)

Breath Observation:

Now bring your awareness to your breath.

Watch and observe the movement of the breath in..the breath out.

Perhaps the breath is deep…perhaps it is quiet.

Let the breath move without needing to manage or control it.

Release any effort to make anything happen. (pause)

Body Rotation:

Now as I name each body part, feel that area of the body filled with a renewed sense of vitality, energy and wellbeing.

  • Head
  • Face
  • Neck
  • Shoulders
  • Arms
  • Hands and fingers
  • Torso
  • Pelvis
  • Legs
  • Feet
  • Soles of the feet

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

Breathe and experience the entirety of the body simultaneously and equally…as if the whole body were breathing in, the whole body breathing out.

Every cell in the body breathing in. Every cell breathing out. (pause)

Releasing Boundaries:

Allow your attention to softly soak into places that are tight or tense or where there is constriction, density.

Let go of any resistance you may be feeling to any sensation. Simply allow it to be.

Make space for it to be as if to say, “It is okay that you are here.” “I’m willing to feel you.”

The warmth of the breath inviting tight, dense energies to soften and dissipate.

Dissolving the boundaries of density and watching its edges disappear…floating out with the breath.

Trusting it to let go in its own time. Breathing it out.

Perhaps noticing the beginnings of a subtle shift inside. (pause)

Resting Beyond the Mind:

Give yourself permission to enter the deepest state of meditation right now. Let go. (pause)

Allow the edges of the body to dissolve and disappear.

Open. Free of all past, all future.

(Rest here)

Affirmations:

 Let your whole body receive these words.(Breathe, and let your whole body listen as you internally repeat):

  • I am free and clear of all boundaries and barriers.
  • I move from the boundaries of mind to the boundarylessness of being.
  • I allow that which is going to go. I allow that which is coming to come.

Externalize:

Now, slowly, begin to deepen your inhalations and exhalations.

Allow your inhalations to be a bit more full, your exhalations a bit more complete.

Feel the body at rest. The mind in silence. The heart at peace.

Recognize at this time that you have made a major shift in perspective. This perspective will enable you to live in form while connected to the formless. The more often you return to this place the more you will be able live from it.

This concludes this experience. Remain here as long as you like, or when you are ready you may open your eyes.


You can begin your journey to become a certified Yoga Nidra facilitator and receive expert guidance through our courses here.

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