Yoga Nidra For Peace And Equanimity

Yoga Nidra translates into English as “yogic sleep." It refers to both a state of consciousness - one that is different from the waking, dreaming, and 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 promote the cultivation of peace and equanimity within ourselves. By releasing tension and returning to our inner landscapes, we can access that internal calm that is always available to us. As we harvest the fruits of our practice, our company becomes more pleasant and soothing to the world around us. Consequently, we become islands of stability, safe harbors amidst the restless sea.

Transcript

Welcome! It's great to have you here. My name is Stefano and I'll be guiding you through Yoga Nidre, 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 Nidre 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 Nidre is to reach a state where you can remain conscious even in the deepest levels of non-dreaming sleep, Where you reach delta brainwaves. 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's 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, 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 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 will 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 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, That 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 ragdoll. Relax even more. Let your body go limp like a ragdoll. Relax even more. Let your body go limp like a ragdoll. Relax even more. Release any holding anywhere. Release any holding anywhere. Release any holding anywhere. Now, Follow my guidance as we take three deep breaths. Ready? Let's inhale together. Hold the breath in, Closing off the throat. When prompted by the inner urging of the body, Release the breath slow and steady. Breathe normally. Second breath now. Inhale together. Hold the breath in, Closing off the throat, Allowing tension to build, Holding a bit longer without struggle. When prompted, Release fully, Expelling from the body whatever it no longer needs. Deep seated tensions, Leaving your body with the breath. Breathe normally. And third breath. Inhale together. Hold the breath in, Closing off the throat, Holding even longer now, But without strain. When prompted, Release the breath, Breathing it all out, Letting it all go until there is nothing left, Until you're completely empty, Open. Breathe normally. Simply allow the breath to rise and fall in its own rhythm, The breath becoming progressively quieter and more still until it is almost impossible to detect. Now bring your attention to the face. With your next exhalation, Allow all expression to drop from the face, Releasing the tiny muscles around the eyes, Allowing the eyeballs to rest back in their sockets, Releasing the tiny muscles around the mouth, Tongue resting in the mouth, Lower jaw gently opening, Softening, Allowing the cheeks to soften towards the floor, Scalp resting on the skull, Softening, Easing. Simply be available to the entire range of sensations in the face and head. Now drop into a sense of your whole bodily presence. Embrace this present moment's experience, Undistorted but white, Undistorted by what you like or don't like. Let go of what is going, Let come that which is coming. This becomes your connection to Source. 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 bring your intention into your awareness in the form of words, Images, Or as a felt sense. If you are unclear about your intention, Just see what appears in your field of awareness. Repeat your intention silently three times. Bring your body into awareness. Recognize your body has been a trusted vehicle, Creating accomplishments and contributions to the best of its ability. Now it is time for your body to rest deeply, Maintaining this inner stillness. Fully 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 are 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 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. Now direct your full attention to your breath. Create no struggle around breathing. Use the breath to release any tensions. Slowly deepen 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. Let go. 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. Let go. Let go even more. Bring the sensation of cold to each body part as I name it. Maintain detached awareness. Low feet. Icy wet. Both knees. Biting cold. Piercing the skin. Thighs and hips. Ice cold. Penetrating. Wet. Abdomen. Chest. Back. Chilled to the very bone. Shoulders. Arms and palms. Frigid. Shaking. Whole body. Cold. Chilled to the bone. Wind howling. Swirling snow. Shivering. Chattering. Now shift your attention and bring a sense of warmth to the whole body. As if you were sitting in front of a fire. Both feet. Warm. Dry. Both knees. Glowing with heat from the closeness of the fire. Thighs and hips. Warm. Toasty. Abdomen. Chest and back. Radiating heat. Shoulders. Thighs and palms. Filled with heat. The whole body. Radiating heat. Sun beating down. Skin prickling with perspiration. Whole body warm. Lying in the sun. Now rest back. In neutral awareness. Witness the whole body held in absolute stillness. Imagine you're walking through a beautiful garden. You are completely alone. There is only you to enjoy the beauty around. Sense the earth beneath your feet as you walk. Cool and very pleasant. Flowers blooming. Plants and trees flourishing from the earth. You hear a loud clap of thunder. As you look up, The sky has become very dark. It is starting to rain. You are standing on very green grass. You are watching the raindrops bounce off the blades of grass. Look around and witness the storm. Raindrops streaming down your face. Drenching your clothes. Just relax. And enjoy the feeling of being completely wet. No concern about getting wet. Doesn't matter. It is very pleasant to get wet. Now the storm has finished. You can smell the wet earth. You can smell the wet earth. The sun beginning to shine through the clouds. Feel the warmth of the sun on your skin. Drying your clothes. Look up at the sun and feel its warmth and energy. Penetrating deeply into your skin. Entering your body. Until you feel warm everywhere. Now you are running in the garden. You are very happy and cannot help but laugh with joy. All around you are birds singing their beautiful melodies. A cool gentle breeze is blowing in the trees. Hear the wind rustling in the trees. And feel it blowing against your face and through your hair. Breathe in this fresh life-giving air. Give yourself the permission to enter into the deepest level of relaxation. Right now. Let go. Nothing to do or achieve. Dissolve and disappear into stillness. Open. Empty of all doing. All past. All future. Merge into this space. And be empty. Sensations. Thoughts. Images. Floating by like clouds on a clear blue sky. Letting it all gather and dissipate. Come and go. Be the space in which it is all happening. Here, Your intention and your affirmations are actualized and fulfilled with effortless ease. If you have an intention, Bring it into your awareness. Three times. In the form of words. Images. Or as a felt sense. If you do not have an intention, Just remain silent. And let spirit, Who knows what is best, Do it for you. Allow this intention to go to the deepest levels of recognition with no hesitation. Know that your higher self recognizes, Honors, And accepts your intention. Have faith and trust that it has been heard and is being acted upon by a higher power of the source within you. There is no need to do anything about it. Bring your attention back to the center between the eyebrows. And feel all the energies of your body from all meridians activated, Purified, And balanced. All channels are open and the life force is flowing freely, Healing the body and calming the mind. Open your heart and feel content. Just experience. Allow your entire self to respond spontaneously and effortlessly to what I say. I allow that which is coming to come. I allow that which is going to go. I face all challenges with equanimity and dignity. I am at peace with myself as I am and the world as it is. Establish yourself firmly in faith and trust to receive the grace, Protection, And guidance of the higher self within you. Establish yourself firmly in faith and trust to receive the grace, Protection, And guidance of the higher self within you. The more often you go to your source, The easier it will be to return there and the longer you can stay there. Feel the presence of your own spiritual guides surrounding you and blessing you. Accept their blessing and grace. Embody it and spread it wherever you go. Now you have prepared the base from where you can carry out interactions with life and interpersonal relationships with the integrative power of love and the source within. You are the emissary of light and love. Carry it everywhere you go and to everyone you meet. If you have an area that you feel needs healing, Be it physical, Mental, Or emotional, Allow this light and love to flow into that area now. 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 a fetal position. Feel the safety, Comfort, And protection of the womb of existence. Bring your intention into your awareness again. Change nothing. 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 but 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 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 comments section 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. And you're invited to also check out the other videos on the channel with other yoga nidras, Depending on what you need most right now. If you 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 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. Victory to the spirit.

Reviews

Great class.

My intention was equanimity.

Practicing in Ōtautahi Aotearoa.