Yoga Nidra For The Release Of Tension

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'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,

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 on 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 above body.

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.

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.

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

Feel a deep sense of stillness expanding everywhere.

Allow the commentary of the mind to dissolve into sensation.

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 bring your intention into your awareness in the form of words,

Images,

Or as a felt sense if you're unclear about your intention.

Just see what appears in your field of awareness.

Repeat your intention silently three times.

During this time,

I will participate wholeheartedly in this process and trust that whatever issues are in the way,

My perfect health will be released spontaneously and effortlessly.

I let go of any struggle or effort to make anything happen.

Retaining 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 eyebrow center.

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

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

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.

Now start exhaling through softly pursed lips,

As if you were blowing through a straw.

Let it be a prolonged,

Steady stream of breath and empty your lungs completely.

Breathe in completely and 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 tension and attached awareness.

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 in 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.

Let go,

Let go even more.

Enter an effortless state.

Being,

Bring the sensation of cold to each body part as I name it.

Maintain detached awareness.

Both feet,

I see 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,

Arms,

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.

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.

You have entered the domain of grace,

In this domain of integration.

You are witness of all that is happening,

Doing nothing to make it happen.

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

Feel completely safe and comfortable as you hand yourself over to the power and protection of the presence.

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,

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 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,

And bless you.

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

Do not hesitate doubts 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 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 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 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'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 and vitality.

Thank you again for practicing with me today.

Namaste.

May the spirit be victorious or victory to the spirit.