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.
In a comfortable position,
Lying down in shavasana,
Shavasana,
The corpse pose,
Using 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 Yogananidra,
The Integrated Amrit Method of Yogananidra.
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.
Bring your attention to the flow of breath,
Specifically the breath as it naturally moves through both nostrils.
See the breath as two separate streams rising and falling,
No effort to change or control the breath,
Simply watching the natural flow.
Now bring your attention to the breath moving through the right nostril,
Inhaling and exhaling through the right nostril,
Sensing the warmth of the breath as it passes through the right nostril.
Continue for the next few breaths.
Now bring your attention to the breath moving through the left nostril,
Inhaling and exhaling through the left nostril,
Sensing the coolness of the breath in the left nostril.
Continue for the next few breaths.
Now begin to visualize breathing through alternate nostrils.
Inhale through the left nostril and exhale through the right nostril.
No efforts or doing on your part.
Simply continue alternating the breath through each nostril.
Inhale one nostril,
Exhale opposite nostril.
Continue on your own,
Sensing the subtle coolness of the left nostril,
The warmth of the right nostril.
As you continue to breathe,
Now breathe normally,
Simply witnessing the breath flowing equally through both nostrils.
Breath breathing itself,
Right and left brain becoming one synchronized unified whole,
Merging into oneness,
Still,
Empty,
Open.
Allow attention to naturally rest at the third eye,
Magnetically drawing attention and energy inward.
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 contributions would 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 and vitality.
Thank you again for practicing with me today.
Jai Bhagwan.
May the Spirit be victorious,
Or victory to the Spirit.
