40-Minute Yoga Nidra For Mindfulness And Deep Contemplation

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 gain access to this state. These meditations help the entire being to slowly and gently become more still and silent.

This particular yoga nidra is based on the Amrit-style of yoga nidra, and its goal is to help us maintain a neutral witness perspective. By remaining the silent observer of all that arises, unfolds, and passes away within awareness, we can become conscious of our habitual patterns of thought and behavior. As such, we can intentionally shift our focus and choose a new way to engage with our body, mind, and the world around us. This practice will deepen all other meditation practices and help us remain mindful throughout the day.

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's nothing to do or achieve now.

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

All you need to do is find a comfortable position,

Either lying down in 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.

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'll become more and more sensitive to touch,

Especially 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.

Place the arms on the floor above your head.

Inhale.

Stretch the arms and legs in opposite directions.

Stretch,

Stretch.

And release.

Keeping the arms above the head.

Again.

Inhale.

Stretch.

Stretch.

Stretch.

And release.

Last time.

Stretch.

Stretch.

Stretch.

Now let go completely.

Allow the arms to come to the sides.

Take one last breath in.

And release the tension in your belly with the outgoing breath.

Feel a blanket of heaviness washing over the face,

The arms,

The weight of the spine,

The legs,

Whole body.

Be still.

Let go of all thoughts,

Worry,

And tension.

Give yourself fully to a higher power.

Trust.

And let go.

Breathe in fully.

And exhale with a deep sigh.

And again.

Breathe in fully.

And exhale with a deep sigh.

And 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're unclear about your intention,

Just see what appears in your field of awareness.

Repeat your intention silently three times.

Bring your body into awareness.

Recognize your body has been a trusted vehicle creating accomplishments and contributions to the best of its ability.

Now it is time for your body to rest deeply.

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're 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.

Do absolutely nothing from now on.

Simply relax.

Drop into the deepest state of tranquility.

Stillness and peace at the brow center.

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

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.

Drop into that silent space where all doing stops.

Let go.

Let go even more.

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

Let the penetrating power of consciousness instantly dissolve any blockages and holdings as you move through different areas of your body.

As I guide you from point to point,

Remain in non-doing,

Silent awareness.

Resolve to yourself that you will stay alert and awake.

Now bring your undivided attention to the brow center,

Hit of the throat,

Right shoulder,

Wrist,

Index finger,

Middle finger,

Ring finger,

And little finger,

Wrist,

Elbow,

Shoulder,

Hit of the throat,

Left shoulder,

Elbow,

Index finger,

Middle finger,

Ring finger,

And little finger,

Wrist,

Elbow,

Shoulder,

Hit of the throat,

Middle of the chest,

Right nipple,

Right side of the chest,

Middle of the chest,

Left nipple,

Left side of the chest,

Middle of the chest,

Navel point,

Middle of the pubic bone,

Right hip,

Ankle,

Big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe,

Ankle,

Middle of the pubic bone,

Left hip,

Big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe,

Ankle,

Middle of the pubic bone,

Navel point,

Middle of the chest,

Left hip,

Hit of the throat,

And back to the brow center,

Gather your attention at the brow center,

Ajna chakra,

Let the non-doing presence fully manifest in your brow center,

Observe the vast stillness and silence,

Resting in this vastness,

Allow whatever comes into your field of awareness to be present without comment or judgment,

Witness it as it floats by like clouds in the sky,

Surrender the entire weight of the body to gravity,

Feel the whole body sinking down,

With each breath in,

Sense a cushion of vital energy surrounding and permeating the body,

Until the entire body is felt as a pulsing,

Tingling energy field,

Energy surrounding every cell of the body equally,

Whole body breathing in,

Whole body breathing out,

Life force growing with each breath in,

And each breath out,

Sensing the shift now into the mental body,

Notice the emptiness of the body,

The silence of the mind,

The mental field,

Held in absolute stillness and inner tranquility,

The mind has given up its internal dialogue,

Thoughts and images moving through without comment or judgment,

Entering the subtler dimension of the wisdom body,

Remain the neutral observer,

Receiving what is exactly as it is,

Unconditioned by the past,

Feel yourself freed from limiting tendencies and the unconscious forces of the past,

You are now free to create your experience of life,

You are the creator of your experience of life,

Moving from conditioned knowledge to the knowing of the self within,

Dissolving into the bliss body,

Sense the light of the source illuminating the entire being,

You have become one,

You are an emanation of the whole,

The whole being luminous,

Radiant,

Shining the light of illuminated consciousness,

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,

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,

Balanced,

All channels are open,

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 a 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.

Thank you for practicing with me today,

Again my name is Stefano and it's a pleasure to have you here,

If you found today's practice beneficial,

Please remember that your meditation becomes more powerful the more often you come back to your practice,

Please consider following me,

And I would greatly welcome your reflections,

Comments,

And feedback,

And let me know which practices have provided the greatest support,

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

You can check the description for additional information about this individual recording,

And you're invited to check out the other meditations I have provided,

Depending on what you need most right now,

If you enjoyed this practice today,

Please consider sharing it with others who would benefit from moments of peace,

Calm,

And tranquility,

If you're interested please contact me for personalized guidance with your meditation practice,

We can closely work together to help you achieve certain outcomes through meditation coaching,

Or by creating custom meditation scripts that help you where you are now,

Thank you again for practicing with me today,

May you be peaceful,

May you be well,

May you be happy,

May you be prosperous,

And may you be free,

Namaste.