Welcome.
It's great to have you here.
My name is Stefano.
I'll be guiding you through a short meditation that will help you relax at the level of the physical body,
The breath,
The mind,
And through deeper aspects of your being.
There's nothing to do or achieve now.
Just follow along and allow all tensions and worries to melt away.
Find a comfortable position lying down in Shavasana,
The corpse pose,
Using the yoga mat or your bed with support under your knees and maybe a pillow for the back of your head.
It's recommended that you have a blanket,
Maybe an eye pillow if it feels more comfortable.
Don't worry if you fall asleep or if your mind wanders.
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 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 yourself to maintain this posture with ease and without strain.
Typically,
We practice with the eyes closed,
But if for any reason this is not accessible to you,
Know that you can practice with your eyes open while maintaining a very soft gaze.
Pick a setting where you won't be distracted or disturbed.
The practice we'll do today is based on the techniques of I Am Yoga Nidra,
The Integrated Amrit Method of Yoga Nidra.
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.
Now we'll begin the practice.
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 and be still,
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.
Let the center of 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.
I would like to get your feedback in the comments section 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 in the channel,
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.
You can always subscribe to the channel and sign up to receive the notifications.
Thank you again for practicing with me today.
Jai Bhagwan.
May the Spirit be victorious.
Victory to the Spirit.
