Yoga Nidra Para Renovar El Sistema Nervioso

Este yoga nidra al estilo Amrit nos ayuda a renovar completamente el sistema nervioso. Comenzamos con prácticas de relajación utilizando el aliento y sonido del abejorro, la retención de la respiración y la visualización de un lugar seguro. Luego progresamos con una técnica de respiración más sutil para equilibrar el cuerpo y suavemente enfocar la mente antes de comenzar los escaneos corporales. Culminamos con la visualización de nuestro ser como un árbol antes de meditar en silencio.

Transcript

Greetings.

It is a pleasure to have you here.

My name is Stefano and I will guide you through the Yoga Nidra,

A meditation that reflects the physiological process of sleep and that will help you relax at the level of the physical body,

The breathing,

The mind,

And other deeper aspects of your being.

Yoga Nidra is a form of NSDR,

A deep sleepless rest.

There is nothing to do or achieve now.

Simply follow my instructions and let all tensions and worries disappear.

Find a comfortable lying position in Shavasana,

Using a mat or yoga mat,

Or the bed,

Or any comfortable surface with support under the knees,

And perhaps a pillow for the back of the head.

Simply lie face up.

Allow your legs to separate and let go of all grip on your legs.

Simply allow your feet to open to both sides.

Take your arms along your body and slightly separate them from your torso at an angle of 30 or 60 degrees,

Whichever is most comfortable for you,

And turn the palms of your hands towards the sky,

Without trying to keep them open.

Maintain a position that allows your fingers to bend inwards.

Place your shoulder blades towards your back to provide support,

Without forcing.

Once you have placed your limbs,

Release any effort to keep them in position.

Allow your whole body to relax,

Eliminating any facial expression.

Allow your whole body to feel heavy.

It is recommended to have a blanket and perhaps a pillow for the eyes,

If it is more comfortable for you.

If you fall asleep,

Or if your mind wanders,

Gently return your attention and follow the instructions as best you can.

Keep your body as still as possible.

If you feel any discomfort or pain,

Notice it for a few moments,

And if it disappears,

Continue with the orientation.

And if it does not disappear,

Re-adjust gently,

So that your body can be 5,

Or even 1% more comfortable.

Choose an environment where you are not distracted or bothered.

The best would be a cool,

Dark,

And quiet room.

The practice that we will do today is my reading of one of the variants of the first script of the Yoga Nidra book by Swami Sayananda Saraswati,

The founder of the Bihar Yoga School.

The Sayananda style of Yoga Nidra is one of the classical styles of Yoga Nidra,

Which focuses on a systematic relaxation process,

And can include more advanced visualizations.

Now,

We will begin the practice.

Extend your arms on the floor behind your head.

Inhaling,

Stretch your arms and legs in opposite directions.

Stretch,

Stretch,

And release.

Keeping your arms behind your head,

Inhale again.

Stretch,

Stretch,

Stretch,

And release.

One last time.

Stretch,

Stretch,

Stretch,

And now completely release,

Lowering your arms and placing them next to your body.

Take one last inhalation.

With the exhalation,

Release all tension in your abdomen.

Feel a heavy sheet caressing your face.

Your arms,

The weight of your spine,

Your legs,

Your whole body.

Now,

Follow my guide as we take three deep breaths.

Ready?

Let's inhale together.

Hold your breath,

Closing your throat.

When the internal impulse of the body tells you so,

Release your breath slowly and constantly.

Breathe normally.

Now,

Take a second breath.

Let's inhale together.

Inhale,

Closing your throat.

Feel the little tension that appears,

Holding a little more,

But without forcing it.

When you feel it,

Exhale completely,

Expelling from your body what you no longer need.

Deep tensions releasing from your body with the breath.

Breathe normally.

And a third breath.

Let's inhale together.

Hold your breath,

Closing your throat,

Holding a little more now,

But without forcing it.

When you feel it,

Release your breath,

Exhaling everything,

Releasing everything until there is nothing left,

Until your whole being is completely empty and open.

Breathe normally.

Simply allow the breath to go and come at its own pace.

The breath gradually becomes calmer and quieter until it is almost impossible to detect.

With your eyes closed,

Allow the tension to go towards your interior.

Bring the tension to the breath.

Feel how the body begins to relax with each exhalation.

Let's take a deep breath,

All together,

To chant the mantra OM.

OM Allow the effect of the vibration of the sound to change the direction of the tension from the exterior to your interior.

With your eyes closed,

Calm your mind.

Remain still.

Let go of all thoughts,

Worries,

And tensions.

Surrender completely to a higher power.

Relax,

Trust,

And let go.

Inhale completely and exhale with a deep breath.

Again,

Inhale completely and exhale with a deep breath.

Let go even a little more.

Feel a deep feeling of satisfaction and peace in your heart.

Now,

Become aware of your intention in the form of words,

Images,

Or as a sensation in your body.

If you don't have a clear intention,

Simply observe what appears in the field of consciousness.

Repeat your intention in silence three times.

Now,

Allow yourself to receive this ancient prayer that welcomes the spirit and the intention of this practice.

Guide me from the unreal to the real.

Guide me from darkness to light.

Guide me from temporal consciousness to the atemporal being that I am.

Guide me from temporal consciousness to the atemporal being that I am.

Sit in a place where you would like to be.

A place where you feel at peace and calm,

With a relaxed body and a calm mind,

Without worries about the past or the future.

Simply in an intense experience of the correctness of things.

Perhaps you sit on a beach,

Watching the waves breaking on the shore,

The salty scent of the air,

The sound of seagulls.

Or you see a green forest covered with moss,

With tall trees,

The smell of wild flowers,

A stream that flows and a stream that drips.

Trust in any image that appears in your consciousness.

Choose a comfortable place to sit or lie down.

Perhaps in a hole in the sand that draws the shape of your body or on a soft bed of moss.

Let it in.

Let go of the weight of your body,

Feeling sustained,

Effortless,

Without the need to sustain it.

Breathe in the scent,

The sight and the sounds of this place.

Let the whole experience flood your whole being,

Impregnating each and every cell with each inhalation and each exhalation.

Feel,

Through bodily sensations,

What it is to be safe and peaceful.

The body surrounded,

Protected,

In this place where you can rest deeply.

Let the whole experience flood your whole being,

Impregnating each and every cell with each inhalation and each exhalation.

Feel,

Through bodily sensations,

What it is to be safe and peaceful.

The body surrounded,

Protected,

In this place where you can rest deeply.

Feel how peaceful and calm your whole being is,

Feeling the sensations of joy and relaxation more deeply than ever.

Permit yourself to receive the following intention.

I can experience,

Feel the states of security and protection.

You know you can return to this safe place at any time that you wish or need it.

As we enter the next phase of the Yoganidra,

Remain as still as possible.

If you need to move or make any adjustment,

Do so consciously and return to stillness as soon as you can.

Commit yourself to remain alert.

Your mind awakens being in contact with the sound of my voice.

Allow your whole body to respond to my words directly and not mentally.

Allow any external or internal disturbance to take you deeper into yourself.

In Yoganidra,

You enter the subconscious field of the prana.

Allow your mind to melt and melt into the energy of the body,

Taking you beyond the limits of the body and the mind.

Now,

Change from thinking and doing to feeling and being.

From now on,

Do absolutely nothing.

Simply relax.

Fall into the deepest state of tranquility stillness and peace in the intersection.

Now your consciousness is in direct communion with your energetic body.

Now,

Become aware of how the breath appears and disappears.

Simply relax and observe the breath.

Observe if the breath is fast or slow,

Deep or superficial.

Whatever is happening,

Simply relax and observe the breath.

Now,

Gently deepen your inhalations and exhalations.

Keep the connection with each inhalation and each exhalation.

By inhaling,

You know you are inhaling.

By exhaling,

You know you are exhaling.

Now,

We will inhale and exhale,

Counting to four.

Inhale one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four.

Continue on your own,

Counting in silence.

Find your own rhythm,

Soft and easy.

Free yourself from any effort to make something happen.

If any thought appears in your mind,

Simply bring your attention back to the counting.

The abdomen ascending when inhaling.

The abdomen descending when exhaling.

Feeling your whole being more and more relaxed and at peace with each breath.

The breath becoming long,

Slow and deep.

Tranquility,

Stillness and peace flooding you with each exhalation.

Now,

Breathe normally.

Observe how the breath becomes very calm and still.

Almost non-existent.

Let the breath breathe for itself.

Immerse yourself in the silence that is behind the mind.

Let go of any effort to make something happen.

Let go.

Let go a little more.

Follow my guide,

While we move through the different parts of the body.

Allow your attention to rest in each part of the body.

Let it name without comments or judgments.

The ten toes Both ankles Both knees Pelvis Abdomen Chest Arms Hands Throat Face Neck Omoplates Back Glutes calves soles Feel the whole body,

From the crown to the tip of the toes.

The whole body.

Feel the whole body.

Contained in the vast space of the consciousness.

Now,

Feel the space around the right side of the body.

Feel the space of the limit with the skin on the right side of the body.

Feel the space around the left side of the body.

Feel the space of the limit with the skin on the left side of the body.

Feel the space of the limit with the skin of the whole body.

Experience the totality of the body simultaneously and equally.

The whole body.

More energy than density.

Pulsating with a tingling.

The whole body inhaling.

The whole body exhaling.

Feel the space around this body.

Noticing each breath that moves in this space.

Only the breath.

Only space.

You are both the space and the experience that contains it.

A whole cohesive experience.

Experience it all.

Become that.

Now feel as if you were a seed planted on the ground.

It is dark.

Wet.

And fresh.

You know you are here to experience the sun.

You can feel its heat and energy penetrating through the ground.

Showing you in which direction to go.

You send a small burst breaking towards the surface of the ground.

At the same time sending roots deeply towards the ground as a support and nutrition.

Feel that you are growing towards the light of the sun.

Higher and higher.

Exploding in your most complete expression like a tree.

Observe the tree that you are.

You don't need to compare yourself to other trees because you are because you are incomparably unique as you are.

You are you.

Completely uprooted.

Now.

In yourself.

As you are.

Feel yourself expressing all your potential like a tree.

Alive.

Vibrant.

Vibrant.

Full of life-giving energy.

Yourself.

The light that made you emanates from your interior.

The more you embrace the tree that you are the more light shines through you.

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

Right now.

Let yourself be carried by nothing to do or achieve.

Dissolve and disappear into stillness.

All your being open empty of everything to do all past all future.

Merge into this space where your being remains empty.

Sensations thoughts images floating like clouds in a clear blue sky letting everything come together and separate.

Go and come.

Know the space in which everything is happening.

If you have patterns or habits counterproductive that are limiting you and that you would like to get rid of do that your intention now.

Allow this intention to access the deepest levels of recognition without hesitation.

Your higher self recognizes honors and accepts your intention.

Have faith and confidence that your intention has been heard and is being attended to by the higher power that is in your essence.

Without the need to do anything in all of this.

Bring your attention back to the interweaving and feel all the energies of your body from all the meridians from all the meridians activated purified balanced.

All the channels are open and the vital force flows freely healing the body and calming the mind.

Open your heart and feel well-being.

Just experience it.

Establecete firmamente en la fe y la confianza para recibir la gracia la protección y la guía de tu ser superior.

Cuanto más a menudo acudas a la fuente más fácil te será regresar ahí y podrás permanecer por más tiempo.

Siente la presencia de tus propios guías espirituales rodeándote y bendiciéndote.

Acepta sus bendiciones y su gracia.

Encárnalas y espárcelas allá donde vayas.

Ya has preparado la base desde la cual puedes llevar a cabo interacciones con la vida y en relaciones interpersonales con el poder integrador del amor y desde la conciencia de la fuente interna de tu ser.

Todo tu ser es el emisario de la luz y el amor.

Lleva esta luz y amor a cualquier lugar que vayas y a cada persona que te encuentres.

Si tienes alguna zona que sientas que necesita sanación física mental o emocional permite que la luz y el amor fluyan a esa área ahora.

Ahora Ahora empieza a tomar conciencia del movimiento rítmico de la respiración.

Lentamente siente como comienzas a regresar a la superficie de la conciencia Siente el cuerpo descansando en el suelo el aire rozando la piel Poco a poco puedes empezar a moverte como si estuvieras regresando de un sueño reparador Flexiona las rodillas hacia el pecho moviéndolas de lado a lado Tómate tu tiempo No te apresures Puedes dejarte caer hacia el costado derecho de tu cuerpo adoptando la posición fetal Siente la seguridad comodidad y protección del útero de la existencia Ahora puedes empezar a moverte poco a poco e ir retomando la posición meditativa con los ojos cerrados Permanece profundamente en esta experiencia un poco más A pesar de lo que tu conciencia reconoce que haya o no podido cambiar sabes que algo en lo más profundo de ti ha cambiado para conectarte con tu intención toma conciencia de tu cuerpo y trae una profunda sensación de paz y agradecimiento a medida que traes la atención de vuelta hacia el cuerpo Date cuenta de lo relajado que está el cuerpo lo suave que está la respiración lo silenciosa que está la mente y lo tranquilo que está la mente los latidos del corazón aquietados permanece en quietud con total agradecimiento Sabes que puedes regresar fácilmente aquí en tu cuerpo lentamente aquí una y otra vez Ahora puedes ir abriendo los ojos lentamente Gracias por practicar conmigo el día de hoy Me gustaría recibir tus reacciones en la sección de comentarios sobre tus experiencias con la práctica de hoy Si tienes alguna pregunta o si deseas compartir tu intención para tu práctica asegúrate de también incluirlas a continuación Sería bueno saber dónde y cuándo comenzó tu práctica de hoy Puedes consultar la descripción del video para obtener información adicional sobre esta grabación individual y sobre la práctica de yoga nidra en general También te invito a ver otras grabaciones de yoga nidra dependiendo de lo que más necesites en este momento Si has disfrutado de esta práctica hoy consider compartir esta grabación con otras personas que podrían beneficiarse de esta meditación Si lo deseas siempre puedes registrarte para recibir las notificaciones A medida que la comunidad crezca incluiré más y más estilos de yoga nidra para que podamos explorar los diferentes beneficios que se pueden obtener de esta práctica Gracias de nuevo por practicar conmigo hoy Chai Bhagwan,

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