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 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.
As you breathe in through your nose,
Fill your lungs fully and completely without straining.
Now,
Start exhaling through softly pursed lips,
As if you were blowing through a straw,
But it'd be a prolonged,
Steady stream of breath,
And empty your lungs completely.
Breathe in completely.
Breathe out completely,
Without straining.
Each time you exhale,
Empty your mind of all anticipations and empty your body of all tensions.
As you inhale,
Fill your heart with joy.
Continue to breathe with constant attention and attached awareness.
This time,
As you inhale,
Pause for a moment at the top of the inhalation before exhaling through softly pursed lips.
Again,
Inhale fully,
Pause at the top of the inhalation,
And exhale through softly pursed lips.
Now,
On the next breath,
Allow the breath to naturally pause at the top of the inhalation and at the bottom of the exhalation.
Inhaling fully,
Pause at the top,
Exhale,
And allow the breath to gradually terminate at the bottom.
Now,
Allow attention to be drawn in with the breath up to the eyebrow center,
And as you exhale,
Allow attention to softly rest at the eyebrow center.
Continue on your own,
Undivided attention on the eyebrow center.
Each time you inhale,
Drop into a deeper level of silent awareness and experience the balancing and relaxing impact on the parasympathetic nervous system.
Breath is calm,
Mind is silent,
Body is relaxed,
Heart is unconditionally open.
Now,
Return to your normal breathing and turn your attention inward.
Experience the powerful impact of vibratory energetic pulsations and the form of sensations in your body.
Let your detached awareness embrace all experiences unconditionally.
Let your mind melt and merge into it.
Now bring your total undivided attention to the eyebrow center and drop into the deepest level of silent stillness,
Peace,
And harmony.
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,
And jaya bhagwan.
May the spirit be victorious,
Or victory to the spirit.
