53-Minute Yoga Nidra For Divine Guidance

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 deeper connection with the Divine. Sometimes we seek guidance and wisdom when we don't know what step to take next. By entering deep states of relaxation and observing a situation or issue with our neutral awareness, we are more receptive to finally listening to the guidance that is being whispered from within. A new perspective gets revealed, or things begin to resolve on their own. With this new wisdom, insight, or development, we can forge ahead with greater trust and peace knowing that we are protected always.

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.

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 in your fingers and toes,

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

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,

And 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 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.

Bend the knees and place the feet flat on the floor,

Arms alongside the body in preparation for temper tantrum.

In a moment,

I will have you make a face and push the breath out of your mouth as you pound the feet and fists on the floor.

Now,

Breathe in,

Tighten the face and begin.

Now stop,

Let go,

And feel.

This time,

Put yourself fully into it.

You can even move your head from side to side,

And let sounds come out of your mouth if you want.

Take another deep breath in and begin.

Now stop,

Release the legs to the floor,

Arms by your sides.

Become aware of the released energy in the body.

Let it flow into any holdings,

Physical,

Mental,

Emotional.

Allow the body to settle into a deep state of balance and relaxation.

Merge into it.

Allow the body to settle into a deep state of balance and relaxation.

Merge into it.

Allow the body to settle into a deep state of balance and relaxation.

Merge into it.

Merge into it.

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.

Keep the teeth lightly touching or slightly apart,

Whichever is most comfortable.

Tongue towards the front and roof of the mouth.

Raise and lower the pitch of the buzzing sound as we hum to maximize the vibratory sensation felt in your skull and create a felt sense of complete absorption.

Now,

Take a breath in and follow me.

Now,

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 stimulating 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 into 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.

Now,

Follow my guidance as we take three deep breaths.

Ready?

Let's inhale together.

Hold the breath in,

Closing off the throat.

When prompted by the inner urging of the body,

Release the breath slow and steady.

Breathe normally.

Second breath now.

Inhale together.

Hold the breath in,

Closing off the throat,

Allowing tension to build,

Holding a bit longer without struggle.

When prompted,

Release fully,

Expelling from the body whatever it no longer needs.

Deep seated tensions,

Leaving your body with the breath.

Breathe normally.

And third breath.

Inhale together.

Hold the breath in,

Closing off the throat,

Holding even longer now,

But without strain.

When prompted,

Release the breath,

Breathing it all out,

Letting it all go until there is nothing left,

Until you're completely empty,

Open.

Breathe normally.

Simply allow the breath to rise and fall in its own rhythm,

The breath becoming progressively quieter and more still until it is almost impossible to detect.

Now bring your attention to the face.

With your next exhalation,

Allow all expression to drop from the face,

Releasing the tiny muscles around the eyes,

Allowing the eyeballs to rest back in their sockets,

Releasing the tiny muscles around the mouth,

Tongue resting in the mouth,

Resting in the mouth,

Lower jaw gently opening,

Softening,

Allowing the cheeks to soften towards the floor,

Scalp resting on the skull,

Neck softening,

Easing.

Simply be available to the entire range of sensations in the face and head.

Now drop into a sense of your whole bodily presence.

Embrace this present moment's experience,

Undistorted by what you like or don't like.

Let go of what is going,

Let come that which is coming.

This becomes your connection to source.

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.

Rise 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.

Breathe in fully and exhale with a deep sigh.

Let go even more.

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

If you have an issue you would like clarity or resolution on,

Bring it into your awareness now.

Trust that whatever needs to happen will happen spontaneously and effortlessly.

Let go of any effort to make anything happen.

Now allow yourself to receive this ancient prayer,

Which captures the spirit and intention of this practice.

Lead me from the unreal to the real.

Lead me from darkness to light.

Lead me from the time-bound state of consciousness to the timeless state of being that I am.

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.

From that very relaxed,

Unified state,

Follow my guidance as we begin Soham breath.

Now start breathing in through the nostrils and guide your breath and attention steadily from the brow center along the spine,

Ending at the base of the spine.

As you exhale,

Guide your breath and attention upwards along the length of the spine to the brow center.

Continue with this breath.

Stay focused and feel the energy.

Follow your attention along the spine.

Now we will integrate this breath with the non-vocal sound of Soham.

With each inhalation,

Feel the sound of So as the breath flows from the brow center to the base of the spine.

And with each exhalation,

Feel the sound of hum flowing up the base of the spine to the brow center.

Remain totally absorbed in the subtle vibration of sound and energy moving along the spine.

Sound,

Breath,

Sensation,

And attention in complete synchronicity.

Experience it.

Be totally engaged in the sacred presence of that I am.

Be deeply engaged,

Totally absorbed,

And completely merge into oneness.

That I am.

That I am.

I am that.

Now breathe normally.

Bring your attention to rest at the brow center and bathe your whole body and being in the unified experience of Soham sound and breath.

Experience a deep sense stillness extending everywhere.

Experience a deep stillness extending everywhere.

Feel your whole body lying still.

Feel safe and comfortable and give yourself permission to enter the deepest level of relaxation right now.

Let go.

Let go completely.

Let go completely.

Drop into that silent space where all doing stops.

Now let your attention move to each body part,

As I name it.

Feel the subtle energy following attention as the body begins to heal,

Integrate,

And balance.

Bring your undivided attention to the right foot,

Left foot,

Right leg,

Left leg,

Right buttock,

Left buttock,

Right lower back,

Left lower back,

Right middle back,

Left middle back,

Right shoulder blade,

Left shoulder blade,

Right arm,

Left arm,

Right palm,

Left palm,

Whole spinal cord,

Whole spinal cord,

Back of the neck,

Back of the head,

Top of the head,

Forehead,

Right temple,

Left temple,

Right eyebrow,

Left eyebrow,

Point between the eyebrows,

Right ear,

Left ear,

Right cheek,

Left cheek,

Right jaw,

Left jaw,

Right side of the throat,

Left side of the throat,

Right collarbone,

Left collarbone,

Right side of the ribcage,

Left side of the ribcage,

Right side of the abdomen,

Left side of the abdomen.

Now bring your attention to the middle of the chest.

Become aware of the heart center,

Direct experience of the heart center.

Feel it open.

Now expand your attention to each and every part of the body.

One cohesive being functioning in a unified and harmonious way.

Feel the whole body in awareness.

Feel subtle energies healing and balancing the whole body.

Imagine you're walking through a beautiful garden.

You are completely alone.

There is only you to enjoy the beauty around.

Sense the earth beneath your feet as you walk.

Cool and very pleasant.

Flowers blooming,

Plants and trees flourishing from the earth.

You hear a loud clap of thunder.

As you look up,

The sky has become very dark.

It is starting to rain.

You are standing on very green grass.

You are watching the raindrops bounce off the blades of grass.

Look around and witness the storm.

Raindrops streaming down your face,

Drenching your clothes.

Just relax and enjoy the feeling of being completely wet.

No concern about getting wet.

Doesn't matter.

It is very pleasant to get wet.

Now the storm has finished.

You can smell the wet earth.

You can smell the wet earth.

The sun beginning to shine through the clouds.

Feel the warmth of the sun on your skin,

Drying your clothes.

Look up at the sun and feel its warmth and energy penetrating deeply into your skin,

Entering your body until you feel warm everywhere.

Now you are running in the garden.

You are very happy and cannot help but laugh with joy.

All around you are birds singing their beautiful melodies.

A cool,

Gentle breeze is blowing in the trees.

Hear the wind rustling in the trees and feel it blowing against your face and through your hair.

Breathe in this fresh,

Life-giving air.

Now bring your attention to the center between your eyebrows and drop into the deepest level of relaxation.

Here,

There remains nothing to do or achieve.

You have entered the domain of grace.

In this domain of integration,

You are witness of all that is happening,

Doing nothing to make it happen.

Hand over all fear,

Apprehension,

And anxiety about all that you want to change,

Control,

And manage.

Let go of all doing.

Replace it with trust and faith in the higher power.

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

I am open to receive divine guidance.

I am open to receive divine guidance.

I am open to receive divine guidance.

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 the situation or issue into your awareness again,

Surrounded with the light of your neutral awareness,

And ask the wisdom body to show you what you need to see or to know about the situation.

If nothing arises,

Trust that spirit is working for you.

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 yoga nidra with me today.

If you found today's practice beneficial,

Please consider following me here on Insight Timer.

If the meditation provided you with an experience that allowed you to go deeper within,

I would greatly welcome your review.

And if you feel compelled,

Your donations and contributions greatly help me continue to produce yoga nidras to share the benefits of these guided meditations with others.

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 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.

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.

Thank you again for practicing with me today.

Enjoy everyone.

May the spirit be victorious.

Or victory to the spirit.

Reviews

That was amazing…I feel free…that was my intention…thank you from NYC!

Thank you Stefano!
Interesting melting mix of methods (?different recordings).
Like a mini course!
First time doing Temper Tantrum and Bumblebee Breath - interesting.
Really enjoyed the rain and thunder!!!
Will repeatedly listen to rest in awareness to receive divine guidance.