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 is 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 is 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 Yoganidra,
The Integrated Amrit Method of Yoganidra.
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 direct your full attention to your breath.
Create no struggle around breathing.
Use the breath to release any tensions.
Study deep in your inhalations and exhalations.
Let your breath flow in a steady,
Uniform,
Unbroken stream.
Continue until asked to stop.
Let your attention be totally connected to your breath as it flows in and out.
Bring all of your attention to the expansion and contraction of your abdomen as you breathe deeply in and out with each exhalation.
Release all tension held in your body.
Breathe out any holdings in the body.
Use your breath to progressively enter a deeper level of stillness and silence.
We will continue with 10 more slow,
Deep breaths.
Count them like this.
10.
I am breathing in.
10.
I am breathing out.
9.
I am breathing in.
9.
I am breathing out.
And continue until asked to stop.
Be absorbed in the sound of your own breath.
Let yourself be more relaxed and peaceful with each breath.
Now allow your breath to return to normal.
Feel the energetic impact of the breath in the form of pulsations in the body.
Your attention allows the energy field in the body to grow and expand.
Experience it.
Energy follows attention.
Let your mind melt and merge in the river of energy flowing throughout your whole body.
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.
