Yoga Nidra For Clear And Decisive Action

Yoga Nidra translates into English as “yogic sleep,” yet this does not tell us all that much. Yoga Nidra refers to both a state of consciousness - one that is different from the waking, dreaming, and non-dreaming deep sleep states - as well as different styles of guided meditations that allow us to begin to consciously gain access to this state.

These meditations themselves are a specific sequence of relaxation, meditation, and mindfulness techniques that help the body, mind, and emotions to slowly and gently become more still and silent.

This particular yoga nidra is based on the Amrit style of yoga nidra, and its goal is to help listeners take clear and decisive action. It is great for a mind overwhelmed with a ton of options. Here, you want to build your confidence in your choices once you have selected your desired action. It may provide some relief for those with ADHD, OCD, and OCPD.

Transcript

Welcome!

It's great to have you here.

My name is Stefano and I'll be guiding you through yoga nidra,

A meditation that mirrors the physiological process of sleep.

I'll be guiding you through a sequence of meditation,

Mindfulness,

And relaxation techniques that will help you relax at the level of the physical body,

The breath,

The mind,

And through deeper aspects of your being.

Yoga nidra is a form of NSDR,

Non-sleep deep rest.

It is a practice that will provide many of the same benefits of natural sleep.

The ultimate goal of yoga nidra is to reach a state where you can remain conscious even in the deepest levels of non-dreaming sleep,

Where you reach delta brain waves.

However,

That naturally arises on its own.

You may catch glimpses of it in this practice,

But there's no need to set an expectation.

It will happen by itself.

And the more you practice,

The better you'll be able to maintain awareness during deeper and deeper levels of relaxation,

And you'll be able to carry these benefits throughout your waking life.

Just allow this time to be an opportunity for rest,

Relaxation,

And restoration,

And surrender your body to the surfaces that provide support.

There is nothing to do or achieve now.

Just follow along and allow all tensions and worries to melt away.

All you need to do is find a comfortable position,

Either lying down in shavasana,

Shavasana,

The corpse pose,

Using either a yoga mat or your bed or any comfortable surface with support under your knees and maybe a pillow for the back of your head.

For the corpse pose,

Simply lie down on your back,

Allow your legs to separate,

And let go of all holding in your legs.

You don't need to keep them straight.

Just allow your feet to fall open to either side.

Bring your arms alongside your body and slightly separate them from your torso at a 30 or 60 degree angle,

Whatever feels most comfortable,

And turn your palms to face the sky without trying to keep them open.

Maintain a position that allows your fingers to curl inward.

Tuck your shoulder blades onto your back for onto your back for support without strain.

Once you have set up your limbs,

Release any effort from holding them in position.

Allow your whole body to relax,

Dropping any expression from the face,

And allow your whole body to feel heavy as you surrender your weight to the field of gravity.

It's recommended that you have a blanket,

Maybe an eye pillow if it feels more comfortable.

And again,

Don't worry if you fall asleep or if your mind wanders.

The moment that you're able to come back to my voice and listen to the instructions,

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 10,

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 your neck to be tall,

Keeping your chin tucked in,

Chest forward,

And making sure that your hands are going to be on your lap with palms facing upward.

Also,

While maintaining a seated posture,

Make sure that your shoulders are dropped and relaxed,

Allowing yourself to maintain this posture with ease and without strain.

You can even practice yoga nidra while standing up if you have any pain in your spine.

Again,

Choose the position posture that is most comfortable to you and allow yourself to make any adjustments at the beginning so that you can become deeply focused on your inner experience as the practice continues.

Typically,

We practice yoga nidra with the eyes closed.

But if for any reason,

This is not accessible to you or it produces discomfort,

Know that you can practice with your eyes open while maintaining a very soft gaze to the distance.

No matter what position or posture you assume,

Just make sure that your limbs and extremities are not making contact with other objects in the room.

As you continue to practice yoga nidra,

You'll become more and more sensitive to touch,

Especially in your fingers and toes.

So make sure to keep your extremities away from a wall or a bedpost.

Just make sure you have enough space to practice comfortably.

Also,

Know that as you practice yoga nidra,

It is common for your body temperature to drop as it mirrors natural sleep.

Have a blanket on the ready in case you need it.

Make sure that you take a few moments to pick a setting where you won't be distracted or disturbed.

Yoga nidra is typically practiced in an environment that mimics sleep.

So a cool,

Dark,

Quiet room would be optimal.

But again,

See what is available to you in the moment and go with that.

We'll be practicing different styles of yoga nidra.

The practice we'll do today will be of the amrit style of yoga nidra.

This is I am yoga nidra,

The integrated amrit method of yoga nidra.

I will give you a reminder of all of these things,

But make sure that you take a few moments now to get ready and you can assume a comfortable position to follow along without interruptions.

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,

You may experience so that you can begin to assess the impact of yoga nidra in both body and mind.

Now we'll begin the practice.

Any sounds or music in the recording will gently fall away as we begin the practice.

We will move our attention into the body to release trapped energy and move deeper into total relaxation.

Those with cardiac disease,

Hypertension,

Or glaucoma should use caution.

If you cannot have undue pressure in the head for any reason,

It is important that you breathe normally as you tense the body.

If you cannot have undue pressure in the head for any reason,

It is important that you breathe normally as you tense the body.

As you inhale,

Make fists and deliberately induce stiffness and tension throughout your shoulders,

Arms,

And fists.

Tighten,

Tighten,

Even more.

Now let go completely and relax.

On your next exhalation,

Relax even more.

Let go.

Observe and feel the flood of energy in your arms.

This time,

As you inhale,

Deliberately induce stiffness and tension in hips,

Legs,

And feet.

Tighten,

Tighten,

Hold,

Hold.

Let go.

Let go completely.

Relax.

Observe the flood of energy in your legs.

This time,

Tighten and tense the entire body as you inhale.

Arms,

Hands,

Shoulders,

Feet,

Legs,

Face,

Buttocks.

Tighten,

Tighten,

Hold,

Hold.

Now let go completely.

Relax.

On your next exhalation,

Let go even more.

Observe and feel the flood of energy extending to all muscles,

Nerves,

And cells of your entire body.

Let your whole body melt into the flood of energy you feel in your body.

Let your whole body melt into the flood of energy you feel in your body.

Let your body go limp like a rag doll.

Relax even more.

Let your body go limp like a rag doll.

Relax even more.

Let your body go limp like a rag doll.

Relax even more.

Release any holding anywhere.

Release any holding anywhere.

Release any holding anywhere.

I will guide you in the next phase to enter deeper and subtler levels of relaxation through the bumblebee sound and breath.

Use your thumbs to gently close your ears just tight enough so that you can still hear me.

Rest the remaining fingers on either side of the forehead.

In a moment we will take a deep breath in and with closed lips we will begin to hum the sound of the bumblebee.

Change the pitch of the buzzing sound to maximize the vibratory sensation felt in your skull.

Now take a breath in and follow me.

Now stop.

Bring your arms by your sides.

Cover your arms and be still.

Cover your arms.

Place your eye pillow and be still.

Bring your total and undivided attention to your whole body.

Feel the simulating impact of the vibrations extending throughout your whole body.

Notice how your attention feeds your energy.

Observe your energy field expand and grow,

Extending everywhere and filling every nerve and cell of your body.

Now bring your attention to the eyebrow center and empty your mind into the flood of energy.

Let it melt and merge into the experience of the energy body,

Expanding beyond all boundaries.

Drop into complete silence and deep stillness.

Let it melt and merge into the experience of the energy body,

Expanding beyond all boundaries.

Now drop to complete silence and deep stillness.

Let it melt and merge into the experience of the energy body,

Expanding beyond all boundaries.

Drop to complete silence and deep stillness.

Maintaining this inner awareness,

Gently begin rubbing the palms together.

To the degree that you feel comfortable,

Place your fingertips on your eyelids,

The entire surface of the palms touching your face.

Start now by massaging the face,

The fingers working from the eyebrows up to the hairline,

Moving out to the temples,

The temples,

Circling the fingers at the temples,

Moving down to the joints of the jaw,

Along the jawline to the chin.

Massage around the parentheses of the mouth,

Up to the bridge of the nose,

Around the orbits of the eyes,

Moving to the ears,

Massaging in front of and behind the ears,

And maybe even a gentle pull on the earlobes,

Feeling tensions and holding melt away.

Squeeze the back of the neck and maybe even the shoulders.

Now place the entire surface of the palms on the face,

Fingertips on the eyelids,

Drop all expression from the face.

Take a deep breath in and let go.

Take another deep breath in and let go even more.

Release your arms to your sides.

You may cover your arms and place an eye pillow over your eyes if you like.

Feel the impact flooding the whole body and the entire being.

Bathe in the sensations.

Close your eyes and quiet your mind.

Be still.

Let go of all thoughts,

Worry,

And tension.

Give yourself fully to a higher power.

Relax,

Trust,

And let go.

Breathe in fully and exhale with a deep sigh and again.

Breathe in fully and exhale with a deep sigh and let go even more.

Feel a deep sense of contentment and peace in your heart.

Now allow yourself to receive the following intention as I repeat it.

Let your whole body listen to what I say.

I remain calm,

Open,

And optimistic in all situations.

I'm decisive in my choices and execute my actions with ease.

Close your eyes and allow your attention to turn inward.

Bring your attention to the breath.

Feel the body beginning to relax with each progressive exhalation.

We will chant a continuous OM together.

As you chant,

Let the sound come from deep in your belly.

When you run out of breath,

Take another full breath in and begin again.

We will repeat three times.

Let's begin.

Take a full breath in.

OM Come to silence.

Sense sound dissolving into silence.

Merge into that silent space.

All existential tension and holding carried out with each exhaling breath.

Feel your outward attention moving inward.

The more you can focus on your feeling,

The stronger and clearer it will become.

Maintaining this inner stillness,

Gently cover yourself and if you wish,

Place an eye pillow over your eyes.

As we enter the next phase of Yoga Nidra,

Remain as motionless as possible.

If you need to move or make an adjustment,

Do so mindfully and return to stillness as soon as you're able.

Resolve to remain awake,

Staying in touch with the sound of my voice.

Allow your entire body to respond to my words directly and non-mentally.

Allow any disturbances,

External or internal,

To draw you more deeply within.

In Yoga Nidra,

You enter the subconscious pranic field.

Let your mind merge and melt into the energy body and go beyond the boundaries of body and mind.

Now shift from thinking and doing to feeling and being.

Now shift from thinking and doing to feeling and being.

Now shift from thinking and doing to feeling and being.

Do absolutely nothing from now on.

Simply relax.

Drop into the deepest state of tranquility,

Stillness and peace in the third eye.

Drop into the deepest state of tranquility,

Stillness and peace at the eyebrow center.

Drop into the deepest state of tranquility,

Stillness and peace at the brow center.

Now your consciousness is in direct communion with your energy body.

Now your consciousness is in direct communion with your energy body.

From that very relaxed,

Unified state,

Follow my guidance as we begin Soham breath.

Now start breathing in through the nostrils and guide your breath and attention steadily from the brow center along the spine,

Ending at the base of the spine.

As you exhale,

Guide your breath and attention upwards along the length of the spine to the brow center.

Continue with this breath.

Stay focused and feel the energy.

Follow your attention along the spine.

Now we will integrate this breath with the non-vocal sound of Soham.

With each inhalation,

Feel the sound of Soham as the breath flows from the brow center to the base of the spine.

And with each exhalation,

Feel the sound of hum flowing up the base of the spine to the brow center.

Remain totally absorbed in the subtle vibration of sound and energy moving along the spine.

Sound,

Breath,

Sensation,

And attention in complete synchronicity.

Experience it.

Be totally engaged in the sacred presence of that I am.

Be deeply engaged,

Deeply engaged,

Totally absorbed,

And completely merge into oneness.

That I am.

That I am.

I am.

That.

Now breathe normally.

Bring your attention to rest at the brow center and bathe your whole body and being in the unified experience of Soham sound and breath.

Experience a deep sense stillness extending everywhere.

Experience a deep stillness extending everywhere.

Feel your whole body lying still.

Feel safe and comfortable and give yourself permission to enter the deepest level of relaxation right now.

Let go.

Let go completely.

Drop into that silent space where all doing stops.

Enter an effortless state being.

As I name the body part,

Bring your total attention accompanied by a feeling of heaviness,

Sinking like a stone in water.

Both feet heavy like stones.

Calves and knees heavy,

Sinking deeper.

Thighs and hips very heavy like blood,

Abdomen,

Chest,

And back.

Gravity pulling you down deeper.

Shoulders,

Arms,

And palms very,

Very heavy.

Feel your entire head heavy like a stone.

Give your body completely and totally to the omnipresent field of gravity.

Now experience your whole body heavy like a rock.

Feel your whole body sinking deeper and deeper.

Totally let go into the pull of gravity.

Sinking,

Sinking heavy like a stone.

Sinking deeper into stillness and silent awareness.

Now shift your attention.

And as I name the part of the body,

Let all the heaviness drain away.

Let your body be buoyant and light like a fluffy cloud.

Both feet limp and light.

Calves and knees empty and free.

Feel it.

Feel it.

Thighs and hips hollow,

Weightless.

Abdomen,

Chest,

And back light and empty.

Shoulders and arms and palms floating.

Head hollow,

Empty.

Feel your whole body empty,

Light and hollow.

Sense the emptiness of your body and silence of your mind.

Enter the power and protection of your energy body.

Embrace its feathery lightness.

Feel completely safe and secure.

Feel yourself getting lighter and lighter until you begin to float in the air.

Give yourself permission and freedom to float out of your physical body.

Release.

Your energy body from your physical body.

Experience the freedom of this new dimension.

Released and freed from identification of your body and mind.

Free of all inhibitions and boundaries of your body and mind,

Past and future.

Observe your body completely at peace,

Resting in stillness.

Recognize you are the spirit,

Separate from the physical body.

Enjoy the spirit,

Freed from all limitations.

The innate healing wisdom of the body,

Liberated and functioning optimally.

Now settle back into the physical body as you remain deeply established in your connection with spirit and faith and trust.

Resting in witness consciousness,

Allow yourself to receive the following images and experiences.

Judge nothing,

Remaining unconditionally open and present to all that passes in the field of awareness.

Snow-capped mountains,

Phoenix rising out of its own ashes,

Endless desert,

Lions and lambs resting together,

A cave.

And now,

Be still,

Witnessing,

Unattached to all that passes.

If nothing appears,

Just be aware of that.

Be totally present,

Present,

Completely absorbed,

Completely absorbed.

Now bring your attention to the center between your eyebrows and drop into the deepest level of relaxation.

Here,

There remains nothing to do or achieve.

All that can never be done by your doing can happen only in the non-doing presence of your being.

Hand over all fear,

Apprehension,

And anxiety about all that you want to change,

Control,

And manage.

Let go of all doing.

Replace it with trust and faith in the higher power.

Feel yourself as time transcendent presence right now.

Now allow yourself to receive the following intention as I repeat it.

Feel every cell of your body receiving these words.

I remain calm,

Open,

And optimistic in all situations.

I'm decisive in my choices and execute my actions with ease.

I remain calm,

Open,

And optimistic in all situations.

I'm decisive in my choices and execute my actions with ease.

I remain calm,

Open,

And optimistic in all situations.

I'm decisive in my choices and execute my actions with ease.

Allow your entire self to respond spontaneously and effortlessly to what I say.

I am at peace with myself as I am and the world as it is.

I face all challenges with equanimity and dignity.

I respond to each moment with calm,

Clarity,

And conviction.

I am at peace with myself as I am and the world as it is.

Go deeper into the third eye,

The mysterious command center,

And let it carry out your intentions,

Prayers,

And affirmations.

Hold your intention firmly and clearly with deep feeling and faith.

Establish it at the altar of your heart.

Know that you are established in that part of your being where your intentions are actualized and fulfilled with effortless ease.

In the third eye,

You are empowered to create what you pray for,

Visualize,

And affirm.

Your prayers and intentions are carried out at the deepest core of your being.

Feel your intention as now being assimilated and adopted by all levels of your body and your being.

Feel your intention as now being assimilated and adopted by all levels of your body and being.

Feel your intention as now being assimilated and adopted by all levels of your body and your being,

Your being completely integrated,

Totally digested,

And fully actualized at the sacred moment.

Your whole being has made a major paradigm shift.

Establish yourself in total trust and faith that remains free from any need to be in control.

Feel totally unburdened and free to move in life with effortless ease.

Feel the presence of your higher self guide,

Protect,

Protect,

And bless you.

Feel energy and grace fill you and surround you at all times.

Do not hesitate,

Doubt,

Or dispute it.

Let it come naturally.

Return to the brow center where energies from all the meridians come into deep unification,

Integration,

Harmony,

And balance.

Establish a whole new relationship with reality regardless of how it begins to show up in your life.

Knowing that you are soul,

You can witness life's experiences and let them pass by.

Right response and right actions will come through you.

With that clarity,

Keep your heart open to all conditions.

Begin to become aware of the rising and falling of the breath.

Slowly,

Feel yourself beginning to rise to the surface of awareness.

Sense the body resting on the surface beneath you,

The quality of the air as it touches the skin.

Gradually,

You can move as if you're waking from a restful sleep.

Bend your knees and pull them closer to your chest.

Rock sideways gently.

Take your time.

Do not hurry.

Then just turn onto your right side and curl into fetal position.

Feel the safety,

Comfort,

And protection of the womb of existence.

Bring your intention into your awareness again.

Change nothing.

I remain calm,

Open,

And optimistic in all situations.

I am decisive in my choices and execute my actions with ease.

Every time you find yourself in reaction,

You are empowered to replace it with your intention.

Now,

You can gradually move and begin to sit up with your eyes closed.

Continue to stay deep in this deep inner experience regardless of what you consciously recognize that has or has not changed.

Know that something deep within has shifted to connect you with your intention.

Become aware of your body and bring a deep sense of peace and contentment with you as you bring attention back to the body.

Notice how relaxed the body is,

How soft the breath is,

How silent the mind is,

How quiet the heartbeat is.

Notice how relaxed the body is,

How soft the breath is,

How silent the mind is,

How quiet the heartbeat is.

Be still and be grateful.

Know that you can easily enter here again and again.

Now,

You may gradually open your eyes.

Thank you for practicing yoga nidra with me today.

I would like to get your feedback either in the comment sections or if you wanted to send me an email 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.

You're invited to also check out the other videos in the channel with 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 and to receive further notifications,

You can always subscribe to the channel and sign up to receive the notifications.

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.

Thank you again for practicing with me today.

Enjoy Bhagavan.

May the spirit be victorious or victory to the spirit.