31-Minute Yoga Nidra To Still The Mind

Yoga Nidra translates into English as “yogic sleep,” and it refers to both a state of consciousness - one that is different from the waking, dreaming, and deep sleep states - as well as different styles of guided meditations that allow us to begin to consciously gain access to this state.

These meditations themselves are a specific sequence of relaxation and mindfulness techniques that help the entire being to slowly and gently become more still and silent. As such, Yoga Nidra itself is considered a form of NSDR, non-sleep deep rest, a term coined by neuroscientist Dr. Andrew Huberman.

This particular yoga nidra is based on the Amrit style of yoga nidra, and its goal is to help listeners to still the fluctuations and modifications of the mind. As we intentionally and gently follow along with the relaxation techniques, we can allow any disturbances, internal or external, to draw our attention more deeply within.

Transcript

Welcome.

It's great to have you here.

My name is Stefano,

And I'll be guiding you through yoga nidra,

A meditation that mirrors the physiological process of sleep.

I'll be guiding you through a sequence of meditation,

Mindfulness and relaxation techniques that will help you relax at the level of the physical body,

The breath,

The mind and through deeper aspects of your being.

Yoga nidra is a form of NSDR,

Non-sleep deep rest.

It is a practice that will provide many of the same benefits of natural sleep.

The ultimate goal of yoga nidra is to reach a state where you can remain conscious,

Even in the deepest levels of non-dreaming sleep,

Where you reach delta brainwaves.

However,

That naturally arises on its own.

You may catch glimpses of it in this practice,

But there's no need to set an expectation.

It will happen by itself.

And the more you practice,

The better you'll be able to maintain awareness during deeper and deeper levels of relaxation.

And you'll be able to carry these benefits throughout your waking life.

Just allow this time to be an opportunity for rest,

Relaxation and restoration and surrender your body to the surfaces that provide support.

There is nothing to do or achieve now.

Just follow along and allow old tensions and worries to melt away.

All you need to do is find a comfortable position either lying down in shavasana,

Shavasana,

The corpse pose,

Using either a yoga mat or your bed or any comfortable surface with support under your knees and maybe a pillow for the back of your head.

For the corpse pose,

Simply lie down on your back.

Allow your legs to separate and let go of all holding in your legs.

You don't need to keep them straight.

Just allow your feet to fall open to either side.

Bring your arms alongside your body and slightly separate them from your torso at a 30 or 60 degree angle,

Whatever feels most comfortable.

And turn your palms to face the sky without trying to keep them open.

Maintain a position that allows your fingers to curl inward.

Tuck your shoulder blades onto your back for support without strain.

Once you have set up your limbs,

Release any effort from holding them in position.

Allow your whole body to relax,

Dropping any expression from the face and allow your whole body to feel heavy as you surrender your weight to the field of gravity.

It's recommended that you have a blanket,

Maybe an eye pillow,

If it feels more comfortable.

And again,

Don't worry if you fall asleep or if your mind wanders.

The moment that you're able to come back to my voice and listen to the instructions,

Gently guide your attention back and follow the instructions to the best of your abilities.

If you can,

Remain as still as possible.

Remain as still as possible.

But if there's any discomfort or pain,

Notice it for a few moments.

And if it goes away,

Continue with the guidance.

And if it doesn't,

Gently readjust yourself so that you can be 10,

5,

Or even 1% more comfortable.

Allow yourself to completely relax during the practice.

And if you need to,

You can always assume a comfortable meditative posture in the seated position,

Making sure that you have a straight spine,

Allowing your neck to be tall,

Keeping your chin tucked in,

Chest forward,

And making sure that your hands are going to be on your lap with palms facing upward.

Also,

While maintaining a seated posture,

Make sure that your shoulders are dropped and relaxed,

Allowing yourself to maintain this posture with ease and without strain.

You can even practice yoga nidra while standing up if you have any pain in your spine.

Again,

Choose the position,

Posture that is most comfortable to you,

And allow yourself to make any adjustments at the beginning so that you can become deeply focused on your inner experience as the practice continues.

Typically,

We practice yoga nidra with the eyes closed.

But if for any reason this is not accessible to you,

Or it produces discomfort,

Know that you can practice with your eyes open while maintaining a very soft gaze to the distance.

No matter what position or posture you assume,

Just make sure that your limbs and extremities are not making contact with other objects in the room.

As you continue to practice yoga nidra,

You will become more and more sensitive to touch,

Especially in your fingers and toes.

So make sure to keep your extremities away from a wall or a bedpost.

Just make sure you have enough space to practice comfortably.

Also,

Know that as you practice yoga nidra,

It is common for your body temperature to drop as it mirrors natural sleep.

Have a blanket on the ready in case you need it.

Make sure that you take a few moments to pick a setting where you won't be distracted or disturbed.

Yoga nidra is typically practiced in an environment that mimics sleep,

So a cool,

Dark,

Quiet room would be optimal.

But again,

See what is available to you in the moment and go with that.

We'll be practicing different styles of yoga nidra.

The practice we'll do today will be of the amrit style of yoga nidra.

This is I Am Yoga Nidra,

The integrated amrit method of yoga nidra.

I will give you a reminder of all of these things,

But make sure that you take a few moments now to get ready and you can assume a comfortable position to follow along without interruptions.

And take a mental note of how you're feeling now in body and mind when you're done with the practice.

Notice any changes,

However subtle,

That you may experience so that you can begin to assess the impact of yoga nidra in both body and mind.

Now,

We'll begin the practice.

Any sounds or music in the recording will gently fall away as we begin the practice.

Now lift the right leg a few inches off the floor as you continue to breathe.

Hold,

Hold,

Exhale and release the leg to the floor.

Let go completely.

Feel heaviness flooding the leg.

Lift the left leg a few inches off the floor.

Continue to breathe as you hold,

Hold,

Exhale,

Release the leg.

Let go completely.

Feel heaviness flooding the leg.

Tense and lift the buttocks,

Hips,

And pelvis off the floor.

Hold,

Hold,

Let go,

Drop.

Feel the whole body letting go.

Surrender to gravity.

Now,

Make fists and contract the arms until they lift off the floor.

Continue to breathe as you hold,

Hold,

And let go.

Let go completely.

Surrender to the field of gravity pulling you down.

Deeper,

Sinking,

Deeper,

And deeper.

Melting into the floor.

Sinking,

Deeper,

And deeper.

Melting into the floor.

Be still.

Let go of all thoughts,

Worry,

And tension.

Give yourself fully to a higher power.

Relax,

Trust,

And let go.

Breathe in fully,

And exhale with a deep sigh.

And again.

Breathe in fully,

And exhale with a deep sigh.

Let go even more.

Feel a deep sense of contentment and peace in your heart.

Now bring your intention into your awareness in the form of words,

Images,

Or as a felt sense.

If you are unclear about your intention,

Just see what appears in your field of awareness.

Repeat your intention silently three times.

Maintaining this inner stillness,

Gently cover yourself.

And if you wish,

Place an eye pillow over your eyes.

As we enter the 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 are able.

Resolve to remain awake,

Staying in touch with the sound of my voice.

Allow your entire body to respond to my words directly and non-mentally.

Allow any disturbances,

External or internal,

To draw you more deeply within.

In Yoga Nidra,

You enter the subconscious pranic field.

Let your mind merge and melt into the energy body and go beyond the boundaries of body and mind.

Now shift from thinking and doing to feeling and being.

Now shift from thinking and doing to feeling and being.

Now shift from thinking and doing to feeling and being.

Do absolutely nothing from now on.

Simply relax.

Drop into the deepest state of tranquility.

Stillness and peace in the third eye.

Drop into the deepest state of tranquility.

Stillness and peace at the eyebrow center.

Drop into the deepest state of tranquility.

Stillness and peace at the brow center.

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

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

As you breathe in through your nose,

Fill your lungs fully and completely without straining.

Now start exhaling through softly pursed lips as if you were blowing through a straw.

Now start exhaling through softly pursed lips as if you were blowing through a straw.

Let it be a prolonged,

Steady stream of breath and empty your lungs completely.

Breathe in completely and breathe out completely without straining.

Each time you exhale,

Empty your mind of all anticipations and empty your body of all tensions.

As you inhale,

Fill your heart with joy.

Continue to breathe with constant tension and attached awareness.

Each time you inhale,

Drop into a deeper level of silent awareness and experience the balancing and relaxing impact on the parasympathetic nervous system.

Breath is calm.

Mind is silent.

Body is relaxed.

Heart is unconditionally open.

Now return to your normal breathing and turn your attention inward.

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 it.

Now bring your total undivided attention to the eyebrow center and drop into the deepest level of silent stillness,

Peace,

And harmony.

Now bring your breath into awareness.

Become aware of your natural breath pattern without trying to control or change it.

Just watch and observe the movement.

You may find the breath to be fast or slow,

Deep or shallow.

Whatever is happening,

Simply relax and witness the breath.

Remain connected to every breath in,

Every breath out.

If any thoughts come into the mind,

Just let them go and bring your attention back to the breath,

Belly rising as you inhale,

Belly falling as you exhale.

Now feel that the breath is becoming very quiet,

Very still,

Almost non-existent.

Feel a profound sense of peace descending over the body and being.

Allow the mind to let go into it.

Merge into oneness.

Experience silence extending everywhere.

Follow my guidance as we move through different parts of the body.

Let your attention rest on each body part,

As I name it without comment or judgment.

All ten toes,

Both ankles,

Both knees,

Pelvis,

Abdomen,

Chest,

Arms,

Hands,

Throats,

Face,

Back of head,

Shoulder blades,

Spine,

Buttocks,

Calves,

Heels,

Soles of the feet.

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

Whole body,

Whole body in awareness.

Feel the whole body contain in vast,

Spacious awareness.

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

Let go,

Nothing to do or achieve.

Dissolve and disappear into stillness,

Open,

Empty of all doing,

All past,

All future.

Merge into this space and be empty.

Sensations,

Thoughts,

Images,

Floating by like clouds on a clear blue sky,

Letting it all gather and dissipate.

Come and go.

Be the space in which it is all happening.

Here,

Your intention and your affirmations are actualized and fulfilled with effortless ease.

If you have an intention,

Bring it into your awareness three times in the form of words,

Images,

Or as a felt sense.

If you do not have an intention,

Just remain silent and let Spirit,

Who knows what is best,

Do it for you.

Allow this intention to go to the deepest levels of recognition with no hesitation.

Know that your Higher Self recognizes,

Honors,

And accepts your intention.

Have faith and trust that it has been heard and is being acted upon by Higher Power of the Source within you.

There is no need to do anything about it.

Bring your attention back to the center between the eyebrows and feel all the energies of your body from all meridians activated,

Purified,

And balanced.

All channels are open and the life force is flowing freely,

Healing the body and calming the mind.

Open your heart and feel content,

Just experience.

At this time,

Feel the presence of any guides,

Mentors,

Teachers,

Or family members you feel connected to.

You may sense this as a universal force or energy surrounding you,

Guiding you.

Know that this presence surrounds you,

Always.

You can draw on this presence 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 protection of presence.

Begin to become aware of the rising and falling of the breath.

Slowly,

Feel yourself beginning to rise to the surface of awareness.

Sense the body resting on the surface beneath you,

The quality of the air as it touches the skin.

Gradually,

You can move as if you're waking from a restful sleep.

Bend your knees and pull them closer to your chest,

Rock sideways gently.

Take your time,

Do not hurry,

Then just turn onto your right side and curl into fetal position.

Feel the safety,

Comfort,

And protection of the womb of existence.

Bring your intention into your awareness again,

Change nothing.

Every time you find yourself in reaction,

You are empowered to replace it with your intention.

Now,

You can gradually move and begin to sit up with your eyes closed.

Continue to stay deep in this deep inner experience.

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.

Become aware of your body and bring a deep sense of peace and contentment with you as you bring attention back to the body.

Notice how relaxed the body is,

How relaxed the body is,

How soft the breath is,

How silent the mind is,

How quiet the heartbeat is.

Notice how relaxed the body is,

How soft the breath is,

How silent the mind is,

How quiet the heartbeat is.

Be still and be grateful.

Know that you can easily enter here again and again.

Now,

You may gradually open your eyes.

If you have any questions or if you would like to share your intention for your practice,

Please share below.

Also,

It would be nice to know where and when you started your practice today.

You can check the description of the video for additional information about the practice of Yoga Nidra as well as this individual recording.

You're invited to also check out the other videos on the channel with other Yoga Nidras depending on what you need most right now.

If you've enjoyed this practice today,

Please consider sharing the video with others who would benefit from it.

To receive further notifications,

You can always subscribe to the channel and sign up to receive the notifications.

As the community grows,

I'll include more and more styles of Yoga Nidra for people to explore the different benefits that can be obtained from this practice,

Not just for sleep,

Not just to reduce stress and anxiety,

But also for developing equanimity and self-realization as well as many practical applications to increase focus and energy and vitality.

Thank you again for practicing with me today.

Jai Bhagwan!

May the Spirit be victorious!

Victory to the Spirit!

Reviews

Absolutely delightful. I achieved a very deep sense of peace. Thank you, Stefano.