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 a 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.
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.
Now we'll begin the practice.
Now follow my guidance as we begin the relaxation breath.
Breathing in deeply,
Fill your lungs from the bottom to the top as if you were filling a water bottle.
As you breathe out,
Empty your lungs from the top to the bottom.
Let your breath be slow and steady.
Observe the movement of your abdomen and chest.
Stay connected to the wonderful feeling of the release of tension and the deep feeling of relaxation.
Let this feeling extend to every part of your body.
Let this entire process of breathing be the vehicle for deepening your relaxation.
Now redirect your full attention to your breath.
Create no struggle around breathing.
Use the breath to release any tensions.
Slowly deepen your inhalations and exhalations.
Let the exhalation be longer than the inhalation.
Let the flow of your breath be steady and uniform as much as possible.
Bring your undivided attention to the movement of your abdomen and chest as you breathe in and out.
With each breath out,
Release any tension held in your body and anticipations in your mind.
Let go.
With each breath in,
Fill every nerve and cell with pulsating,
Healing energy.
Relax.
Breathing out,
Let go of holding anywhere in your body.
Let go.
Even more.
With the next breath in,
Visualize your body renewed and revitalized with new life.
See your body and mind and enter deeper levels of stillness and silence.
Now breathe normally and be still.
Bring your total attention to the pulsating energy field felt in the form of sensations in your body.
Observe how your attention feeds the expansion of the pulsating energy field.
Energy follows attention.
Feel all the tension in your mind and tightness in your muscles melt away.
Let all the tension simply melt,
Drain away,
And dissolve in the expanding energy field.
Now bring your attention to your eyebrow center.
Realize your deep connection to the original source of life force,
The life energy that sustains your life and is an extension of your soul.
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 on 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,
Or victory to the spirit.
