49-Minute Yoga Nidra For Trusting The Current Path

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 promote a sense of trust in the intelligence of life and your own decisions in it. The current path you are on may have been windy and chaotically nonlinear, but you have continued to make progress from where you were even a moment ago. New insights will come to you to lead you in the direction that calls to you the most, so we will trust that you will get there from where you are now. Then, you can admire the vast expanses that you have traveled with astonishment as you have come a long way over the years.

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 brain waves.

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,

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.

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 in your fingers and toes,

So make sure to keep your extremities away from a wall or 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 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 you may experience,

So that you can begin to assess the impact of yoga nidra on 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,

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.

Maintaining this inner awareness,

Gently begin rubbing the palms together to the degree that you feel comfortable.

Place your fingertips on your eyelids,

The entire surface of the palms touching your face.

Start now by massaging the face,

The fingers working from the eyebrows up to the hairline,

Moving out to the temples,

Circling the fingers at the temples,

Moving down to the joints of the jaw,

Along the jawline to the chin,

Massage around the parentheses of the mouth,

Up to the bridge of the nose,

Around the orbits of the eyes,

Moving to the ears,

Massaging in front of and behind the ears,

And maybe even a gentle pull on the earlobes,

Feeling tensions and holding melt away.

Squeeze the back of the neck and maybe even the shoulders.

Now place the entire surface of the palms on the face,

Fingertips on the eyelids.

Drop all expression from the face.

Take a deep breath in and let go.

Take another deep breath in and let go even more.

Release your arms to your sides.

You may cover your arms and place an eye pillow over your eyes if you like.

Feel the impact flooding the whole body and the entire being.

Bathe in the sensations.

I will guide you in the next phase to enter deeper and subtler levels of relaxation through the bumblebee sound and breath.

Use your thumbs to gently close your ears,

Just tight enough so that you can still hear me.

Rest the remaining fingers on either side of the forehead.

In a moment,

We will take a deep breath in and with closed lips we will begin to hum the sound of the bumblebee.

Change the pitch Change the pitch of the buzzing sound to maximize the vibratory sensation felt in your skull.

Now take a breath in and follow me.

Stop.

Bring your arms by your sides.

Cover your arms and be still.

Cover your arms.

Place your eye pillow and be still.

Bring your total and undivided attention to your whole body.

Feel the simulating impact of the vibrations extending throughout your whole body.

Notice how your attention feeds your energy.

Observe your energy field expand and grow,

Extending everywhere and filling every nerve and cell of your body.

Now bring your attention to the eyebrow center and empty your mind into the flood of energy.

Let it melt and merge into the experience of the energy body,

Expanding beyond all boundaries.

Drop into complete silence and deep stillness.

Let it melt and merge into the experience of the energy body,

Expanding beyond all boundaries.

Now drop to complete silence and deep stillness.

Let it melt and merge into the experience of the energy body,

Expanding beyond all boundaries.

Drop to complete silence,

Deep stillness.

Enter the deepest state of letting go right now.

Relax.

Relax.

Feel the vibratory impact penetrate and permeate every muscle,

Cell,

Nerve.

Close your eyes and allow your attention to turn inward.

Bring your attention to the breath.

Feel the body beginning to relax with each progressive exhalation.

We will chant a continuous OM together.

As you chant,

Let the sound come from deep in your belly.

When you run out of breath,

Take another full breath in and begin again.

We will repeat three times.

Let's begin.

Take a full breath in.

OM Come to silence.

Sense sound dissolving into silence.

Merge into that silent space.

Close your eyes and quiet your mind.

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.

And let go even more.

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

Now allow yourself to receive the following intention as I repeat it.

Let your whole body listen to what I say.

I trust the path that has brought me to this moment.

During this time,

I will participate wholeheartedly in this process and trust that whatever issues are in the way of my full expression will be released spontaneously and effortlessly.

I let go of any struggle or effort to make anything happen.

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.

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,

Let it be a prolonged steady stream of breath and empty your lungs completely.

Breathe in completely.

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 attention and attached awareness.

This time,

As you inhale,

Pause for a moment at the top of the inhalation before exhaling through softly pursed lips.

Again,

Inhale fully,

Pause at the top of the inhalation and exhale through softly pursed lips.

Now on the next breath,

Allow the breath to naturally pause at the top of the inhalation and at the bottom of the exhalation.

Inhaling fully,

Pause at the top,

Exhale and allow the breath to gradually terminate at the bottom.

Now,

Allow attention to be drawn in with the breath up to the eyebrow center and as you exhale,

Allow attention to softly rest at the eyebrow center.

Continue on your own,

Undivided attention on the eyebrow center.

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 and 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.

Let go,

Let go even more.

Enter an effortless state being.

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.

Resting in witness consciousness,

Allow yourself to receive the following images and experiences.

Judge nothing remaining unconditionally open and present to all that passes in the field of awareness.

Torrential rain,

Rain,

Torrential rain,

Phoenix rising out of its own ashes,

Phoenix rising out of its own ashes,

Crescent moon,

Crescent moon,

A star in the sky,

A star in the sky,

Waves crashing on shore,

Waves crashing on shore.

And now,

Be still,

Witnessing,

Unattached to all that passes.

If nothing appears,

Just be aware of that.

Be totally present,

Completely absorbed,

Completely absorbed.

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.

Be the space in which it is all happening.

Be the space in which it is all happening.

Be the space in which it is all happening.

Be the space in which it is all happening.

Now allow yourself to receive the following intention as I repeat it.

Feel every cell of your body receiving these words.

I trust the path that has brought me to this moment.

I trust the path that has brought me to this moment.

I trust the path that has brought me to this moment.

Allow your entire self to respond spontaneously and effortlessly to what I say.

I am the non-participative observer,

Separate from my thoughts and emotions that come and go.

I shift out of reactive feelings and allow myself to accept and feel what is in my body.

I reside in restful awareness.

I am completely at peace with myself.

At this sacred moment,

Your whole being has made a major paradigm shift.

Establish yourself in total trust and faith that remains free from any need to be in control.

Feel totally unburdened and free to move in life with effortless ease.

Feel the presence of your higher self guide,

Protect,

Protect and bless you.

Feel energy and grace fill you and surround you at all times.

Do not hesitate,

Doubt or dispute it.

Let it come naturally.

Return to the brow center where energies from all the meridians come into deep unification,

Integration,

Harmony and balance.

Establish a whole new relationship with reality regardless of how it begins to show up in your life.

Knowing that you are soul,

You can witness life's experiences and let them pass by.

Right response and right actions will come through you.

With that clarity,

Keep your heart open to all conditions.

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.

I trust the path that has brought me to this moment.

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 but 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 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 yoga nidra with me today.

I would like to get your feedback either in the comment sections or if you wanted to send me an email about your experiences with today's practice.

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.

And 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 and 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.

Enjoy everyone.

May the spirit be victorious or victory to the spirit.

Reviews

You have a special magic ✨

Very relaxing and you have a pleasant voice. Enjoyed all the different things included in the class. Thank you.

This is one of the best Amrit-style nidras I’ve done. Calm and deep with plenty of space.