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.
Now let your attention move to each body part,
As I name it.
Feel the subtle energy following attention as the body begins to heal,
Integrate,
And balance.
Bring your undivided attention to the right foot,
Left foot,
Right leg,
Left leg,
Right buttock,
Left buttock,
Right lower back,
Left lower back,
Right middle back,
Left middle back,
Right shoulder blade,
Left shoulder blade,
Right arm,
Left arm,
Right palm,
Left palm,
Whole spinal cord,
Whole spinal cord,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Point between the eyebrows,
The third eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Right jaw,
Left jaw,
Right side of the throat,
Left side of the throat,
Right collarbone,
Left collarbone,
Right side of the ribcage,
Left side of the ribcage,
Right side of the abdomen,
Left side of the abdomen.
Now bring your attention to the middle of the chest.
Become aware of the heart center,
Direct experience of the heart center.
Feel it open.
Now expand your attention to each and every part of the body,
One cohesive being functioning in a unified and harmonious way.
Feel the whole body in awareness.
Feel subtle energies healing and balancing the whole body.
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.
