Technique for Instantly Calming Your Mind | Experiencing Yoga Nidra

Summary

This YouTube channel offers wisdom and inspiration for personal growth. The script introduces Yoga Nidra, a relaxation technique that calms the mind and body, guided by a voice through a series of body awareness exercises. The practice, validated by Harvard psychologists and rooted in ancient yoga traditions, promises deep relaxation and stress relief in a short time. The guided session simulates a serene beach walk to enhance tranquility, concluding with a gentle return to awareness and an invitation to share the experience.

Takeaways

• 🌟 The channel aims to share valuable insights for personal growth and enriching life experiences.
• 🔔 Viewers are encouraged to subscribe to the channel for ongoing content and journey updates.
• 🧘 Yoga Nidra is introduced as a technique for achieving deep relaxation and stress management.
• 📵 It is recommended to switch off all mobile devices to avoid disturbances during the Yoga Nidra practice.
• ⏳ Yoga Nidra is a lengthy process, typically taking 45 minutes to an hour, but a shorter version will be provided for this session.
• 🏵 The speaker guarantees that those new to Yoga Nidra will experience a level of relaxation unlike any other.
• 🧠 Yoga Nidra has been scientifically investigated and validated by psychologists, including those from Harvard.
• 📚 The concept of Benson's relaxation response is mentioned as the physiological basis for the relaxation experienced during Yoga Nidra.
• 👂 The practice involves listening to a guide's voice and focusing on different parts of the body to induce relaxation.
• 🌊 The script includes a guided visualization of walking through a garden and sitting by the beach to enhance relaxation.
• 🌈 The session concludes with the chanting of 'om' to bring participants back to the present moment, gradually.

Q & A

What is the main purpose of the YouTube channel mentioned in the script?

The main purpose of the YouTube channel is to share valuable insights aimed at helping viewers become the best version of themselves, with content designed to uplift spirits and enrich lives.

What is Yoga Nidra and why is it being discussed in the script?

Yoga Nidra is a deep relaxation technique that is discussed in the script as a method for stress management. It is a practice that can lead to a profound state of relaxation and is backed by scientific research.

Why is it important to switch off mobiles before starting Yoga Nidra as per the script?

Switching off mobiles is crucial to avoid any disturbances during the Yoga Nidra practice, which requires a calm and undisturbed environment to be effective.

How long does the normal process of Yoga Nidra take according to the script?

The normal process of Yoga Nidra takes around 45 minutes to 1 hour, but the script provides a shortened version for demonstration purposes.

What is Benson's relaxation response mentioned in the script?

Benson's relaxation response is a well-known psychological phenomenon that explains the physiological changes in the body and brain that trigger deep relaxation, which is a part of the Yoga Nidra practice.

How should one sit during the Yoga Nidra practice as described in the script?

One should sit straight but not rigidly, using the back of the seat for support if needed, with hands on the lap or other support, and maintain a relaxed posture without unnecessary movement.

What should one do if they feel the urge to move or make a sound during Yoga Nidra?

If one feels the urge to move, cough, or sneeze during Yoga Nidra, they should not suppress it forcefully. Instead, they should allow themselves to do so naturally without disrupting the overall practice.

What is the significance of focusing on different body parts during Yoga Nidra as per the script?

Focusing on different body parts helps to achieve a state of deep relaxation by being aware of each part and consciously relaxing it, which is a key aspect of the Yoga Nidra technique.

What is the guided visualization of walking through a garden and sitting by the beach in the script?

The guided visualization serves as a part of the Yoga Nidra practice to further deepen relaxation by mentally transporting oneself to a peaceful and serene environment.

What is the role of the chant 'Om' at the end of the Yoga Nidra session in the script?

The chant 'Om' is used to signal the transition from the deep relaxation state back to normal consciousness, with the instruction to open eyes slowly after the third chant.

How can one continue practicing Yoga Nidra after watching the video as suggested in the script?

The script suggests that one can find more information and recordings of Yoga Nidra online, including on platforms like Google, to continue practicing and experiencing its benefits.

Outlines

00:00

🧘 Introduction to Yoga Nidra for Stress Management

This paragraph introduces the concept of Yoga Nidra as a technique for stress management and deep relaxation. The speaker emphasizes the importance of a distraction-free environment and the need to switch off mobile devices to fully engage in the practice. It is mentioned that Yoga Nidra is a lengthy process usually taking 45 minutes to an hour, but the speaker will provide a shortened version to give an introduction to those unfamiliar with the technique. The aim is to achieve a profound level of relaxation through this practice, which has been scientifically validated by Harvard psychologists and is known as Benson's relaxation response.

05:00

👐 Step-by-Step Relaxation of the Body

The speaker guides the audience through a detailed relaxation process, focusing on each part of the body from the fingers to the toes, and then moving upwards to include the arms, legs, and torso. The goal is to achieve a state of relaxation by mentally acknowledging each body part and releasing tension. This method is part of the Yoga Nidra practice and is meant to help participants become more aware of their body and promote a sense of relaxation.

10:02

🌊 Guided Visualization for Deep Relaxation

In this paragraph, the speaker uses guided visualization to deepen the relaxation experience. The audience is taken on a mental journey through a garden, down a staircase to a beach, and finally sitting alone by the vast ocean. This visualization is designed to enhance the relaxation effect by engaging the senses and imagination, allowing participants to escape from their immediate surroundings and enter a peaceful state of mind.

15:04

🛋 Returning to Consciousness and the Benefits of Yoga Nidra

The speaker guides the audience back to their conscious state by bringing them back up the stairs to the garden and then back to the lecture hall. The paragraph discusses the benefits of Yoga Nidra, including its positive effects on hypertension and blood pressure, and mentions that research has been conducted in medical colleges. The speaker also explains the importance of surrendering conscious action to the voice guiding the practice for maximum relaxation benefits and suggests that one can find recordings or use MP3 players for personal practice.

20:04

📢 Sharing Yoga Nidra with Others

The final paragraph encourages the audience to share the knowledge of Yoga Nidra with others by becoming 'Swami Viandas messenger' and sharing the video with three friends. This call to action is accompanied by music, indicating a conclusion to the session and a transition to a more communal aspect of the practice, emphasizing the importance of spreading the benefits of Yoga Nidra to a wider audience.

Keywords

💡YouTube channel

A YouTube channel is a platform where content creators share videos on various topics. In the context of this video, the channel is focused on sharing wisdom and inspiration, aiming to help viewers become the best version of themselves. The script encourages viewers to subscribe to stay connected with the channel's content, which is designed to uplift spirits and enrich lives.

💡Stress Management

Stress Management refers to the process of identifying and coping with stressors to reduce their impact on one's mental and physical health. The video script introduces a technique for stress management called Yoga Nidra, which is a relaxation technique that can help achieve a state of deep relaxation and mental calmness.

💡Yoga Nidra

Yoga Nidra is a form of meditation that involves guided relaxation to achieve a state of deep consciousness between waking and sleeping. The script explains that it is not about falling asleep but rather a practice that can lead to profound relaxation. The video provides a brief introduction to this technique, emphasizing its benefits and the importance of a distraction-free environment for its practice.

💡Benson's Relaxation Response

Benson's Relaxation Response is a term coined by Dr. Herbert Benson, a Harvard psychologist, to describe the physiological changes that occur during relaxation, such as decreased heart rate and blood pressure. The script mentions this concept to validate the scientific basis of the relaxation effects experienced during Yoga Nidra.

💡Psychology

Psychology is the scientific study of the human mind and its functions, affecting how people think, feel, and behave. The script references psychology to establish the credibility of Yoga Nidra as a scientifically recognized method for inducing relaxation and managing stress.

💡Body Mind Relaxation

Body Mind Relaxation is the process of achieving a state of calmness and relaxation for both the body and the mind. The script describes Yoga Nidra as a technique of body-mind relaxation, emphasizing the importance of being aware of each part of the body and allowing it to relax, which is central to the practice.

💡Conscious Action

Conscious Action refers to the deliberate and intentional actions one takes. In the context of Yoga Nidra, the script advises against trying to consciously relax each body part, as this would not yield the full benefits of the relaxation. Instead, one should surrender to the guidance of the voice leading the practice.

💡Guided Relaxation

Guided Relaxation is a technique where an instructor or a recording guides an individual through a series of relaxation exercises. The script highlights the importance of following the guidance of the voice in Yoga Nidra to achieve the desired state of relaxation.

💡Breathing Normally

Breathing Normally is the natural rhythmic process of inhaling and exhaling without conscious effort. Throughout the script, the concept of breathing normally is emphasized as an essential part of the Yoga Nidra practice, helping to maintain a state of relaxation and focus.

💡Om Chanting

Om Chanting is a practice in which the sound 'Om' is repeated, often used in meditation to focus the mind and create a sense of peace. The script concludes with the chanting of 'Om' three times, signaling the end of the Yoga Nidra session and helping to bring the practitioner back to a normal state of consciousness gently.

💡Medical Research

Medical Research refers to the systematic investigation and study of materials and sources to establish facts and draw conclusions. The script mentions that there has been significant research done on Yoga Nidra, particularly its benefits for conditions like hypertension, indicating that the practice has been scientifically studied and validated.

Highlights

Introduction to the YouTube channel focused on wisdom and inspiration for personal growth.

Content designed to uplift spirits and enrich life, with a call to subscribe for the journey.

Discussion on the importance of calming the mind for stress management.

Introduction to Yoga Nidra as a relaxation technique that does not involve falling asleep.

Instructions to switch off mobiles for an undisturbed Yoga Nidra session.

Yoga Nidra's normal duration of 45 minutes to 1 hour, with a shorter version provided for the session.

Assurance of experiencing deep relaxation through Yoga Nidra, even for first-timers.

Yoga Nidra as a scientifically recognized phenomenon, validated by Harvard psychologists.

Explanation of Benson's relaxation response as a key component of Yoga Nidra.

Guidance on proper sitting posture for Yoga Nidra without being rigid.

Permission to act on natural bodily urges during the session without restraint.

Instructions for closing the eyes and focusing on the voice for the Yoga Nidra practice.

Method of focusing on different body parts to achieve relaxation through mental imagery.

Guided imagery of walking through a garden and beach to deepen the relaxation state.

Emphasis on the peacefulness and solitude of the beach setting in the guided imagery.

Return from the guided imagery to the present environment with a gradual awakening.

Concluding the Yoga Nidra session with the chanting of 'Om' and a gentle return to awareness.

Final remarks on the benefits of Yoga Nidra for stress relief and the availability of resources online.

Transcripts

Welcome to our YouTube channel where

wisdom meets

inspiration in this channel we share

valuable insights to help you become the

best version of

yourself our content is designed to

uplift your spirit and enrich your life

make sure to subscribe to our channel to

stay connected with this incredible

journey click the Subscribe button

below any technique which calms the mind

is immediately useful for Stress

Management I shall will take you through

one technique this technique is called

Yoga

Nidra you're actually not going to fall

asleep so be

careful I'm not going to ask you to fall

asleep Yoga Nidra yeah that's another

thing you need to do switch off all the

mobiles because especially for this in a

lecture it's not such a problem but what

we are going to go through now this just

cannot be any disturbance there just

cannot be any disturbance it will spoil

the whole

thing so please switch off your mobiles

and free yourself if you have got bags

and stuff just put it on the next seat

or on the bottom so you can sit

freely Yoga Nidra is a long

process the normal process takes around

45 minutes to 1 hour I shall give you

just a taste of it just a taste of it if

you have not done it earlier if you

never done it earlier you will be amazed

how easily you can attain to a deep

level of relaxation

within such a short short period I mean

if youve not done it earlier you I can

guarantee you would have never

experienced such relaxation in your life

what you going to see

now all right um this basically a

technique of Body Mind relaxation and by

the way let me tell you there's nothing

mysterious about it it has been

investigated later on by Harvard

psychologists and now it is a well-known

phenomenon what how it works what is

there in our physiology which makes this

relaxation possible now is well known

there's a there's something called

Benson's relaxation

response Benson's relaxation response

this is part of accepted psychology now

in fact I found it in a psychology

textbook he was a psych I think a

psychologist in um Harvard probably in

the' 60s they investigated this kind of

relaxation and they found what happens

in the body and in the brain which

triggers this kind of deep relaxation so

it's a well-known scientific phenomenon

now of course 20500 years before

Professor Benson panjali discovered this

and the yogis knew about it and they

have been applying

it I learned it long ago from a Swami of

the Bihar School of yoga Monger one

Swami taught it to me when I was I think

in class 11 so very nice but what I'm

going to give you is the curtailed form

the the edited form shortened

form all right you just have to follow

me what you have to do

is I will speak to you you listen to me

and do whatever I tell

you um you need to sit

straight not rigid you can use the back

of the seat for support no problem don't

be rigid be relaxed but don't droop just

be relaxed you can put your hands on

this support you can put your hands on

the lap whatever during the exercise

which we will go

through don't be rigid you know you will

feel like maybe scratching something

something will be Jing or something you

feel like cuffing or sneezing don't

withhold it by force if you feel like it

do it you want to clear your throat do

it no problem just try to be as still as

possible unnecessarily don't move around

or make sounds or anything if something

comes from within you can do it no

problem don't be uh um too

rigid right all you do is listen to

me sitting

straight breathing normally breathing in

and breathing

out normally as you do okay we'll leave

that now for the time being let's finish

the exercise and we'll go back to

that close your eyes close your

eyes sitting

straight breathing brething

normally listening to my

voice we're going through practice of

Yoga Nidra relaxation sit

relaxed I will take you through an

exploration of all the parts of your

body as I name the part of your body

just feel that part is relaxed you don't

have to do anything feel that it is

relaxed imagine that part of the body

and feel it is relaxed that's all

be sit in a relaxed way don't be

rigid breathing

normally the thumb of your left hand the

thumb of your left hand wherever you

have put it thumb of your left hand

relaxed first finger left

hand

relaxed second

finger

relaxed third third

finger

relaxed fourth

finger

relaxed all five fingers of your left

hand

relaxed left

palm

relax left

wrist

relaxed left lower arm up to the Elbow

relaxed

left upper arm from shoulder to

Elbow

relaxed left

shoulder

relaxed whole left

arm

relaxed right hand

thumb

relaxed right hand first

finger

relaxed second finger

relaxed third

finger

relaxed fourth

finger

relaxed all five fingers of the right

hand

relaxed right

palm

relaxed right

wrist

relaxed right lower arm

up to the

Elbow

relax right

elbow

relaxed right upper

arm

relaxed right

shoulder

relaxed whole right

arm

relaxed left foot big toe

relaxed first toe of the left foot

relaxed second toe

relaxed third

toe

relaxed fourth toe

relaxed all five toes of the left foot

relaxed left foot relaxed

left

ankle

relaxed left lower leg up to the knee

relaxed left

knee

relaxed left

thigh

relaxed left

hip

relaxed whole left leg relaxed

breathing normally you are awake

listening to

me right leg right

foot big toe

relaxed first

toe

relaxed second

toe

relaxed third toe

relaxed fourth toe relaxed

all five toes of the right leg right

foot

relaxed right foot

itself

relaxed right

ankle

relaxed right lower leg up to the right

knee

relaxed right

knee

relaxed right thigh

relaxed right

hip

relaxed whole right

leg

relaxed whole left leg

relaxed whole right arm

relaxed whole left

arm

relaxed waist

relaxed breathing

normally

stomach

relaxed

chest

relaxed collar bone left

relaxed right collar bone

relaxed upper back

relaxed lower back

relaxed come to the face now

forehead

relaxed right

eyebrow

relaxed left

eyebrow

relaxed right

eyelid

relaxed left

eyelid

[Music]

relaxed right eyeball

relaxed left

eyeball

[Music]

relaxed right

nostril

relaxed left

nostril

relaxed whole

nose

[Music]

relaxed upper lip

relaxed lower lip

relaxed tongue in your mouth

relaxed lower

jaw

relaxed upper

jaw

relaxed right

cheek

relaxed left

cheek

relaxed right

ear

relaxed left

ear relax

relaxed back of your

neck

[Music]

relaxed front of your

neck

relaxed whole

head

[Music]

relaxed whole upper

body

relaxed whole lower body relax

relaxed whole

body

relaxed breathing

normally you are listening to my voice

very

relaxed

normal listening to my voice whole body

relaxed breathing

normally breathing normally

listen to The

Sounds body is relaxed breathing

normally listen listen to The Sounds in

this room my voice other

sounds listen to The Sounds outside this

room

listen to The Sounds inside and outside

this

[Music]

room

relaxed far away you can hear the

sounds breathing normally

imagine you are walking through a garden

blue sky

above plants all around beautiful

flowers the grass Beneath Your

Feet you come to a

staircase in front of you below you is

the beach and in front is a vast

ocean Nobody's around you're

alone you descend the stairs case you're

walking down step by

step you come down to the bottom step

you can feel the sand Beneath Your Feet

breathing

normally you walk forward and sit on the

beach you can see the ocean in front of

you you can hear the sounds of the

Waves there is nobody around in front or

around around you or behind you nobody

sitting

alone breathing

normally sky above

you the ocean in front of

you you are at peace

breathing normally you are awake

listening to my

voice sitting and watching the

ocean at

[Music]

peace deep relaxation

breathing

normally you slowly get up and walk

towards the stairs

again you climb up the

stairs back to the

garden now you are back back again in

this campus you're sitting on the on the

chair in this lecture hall breathing

normally

relaxed you can feel the chair beneath

you the ground beneath your

feet and breathing

normally I

will chant om three

times after the third time you will

slowly open your eyes and look at your

lap don't look up three times oh I will

chant then you can open your eyes you

are back in this lecture

hall breathing normally

relaxed

oh oh

[Music]

oh open your eyes slowly and look at

your lap look at your hands on your lap

look

down open your eyes

slowly now you can look up slowly

do it very slowly

so that is Yoga

Nidra a relaxation of the body and mind

and the breath of course breathing also

what you saw here is just one3 it should

be done for 45 minutes and it should be

done in shasan not like this that is the

proper Yoga Nidra nowadays you can

Google it on the net and you can find

out there lots of things which have been

written research has been done on it on

the benefits for hypertension and blood

pressure and all that so much research

has been done in in a proper medical

colleges

also you can check it out on the net and

the basic principle behind it the

relaxation which you feel the principle

behind it is this bense relaxation

response you know what is working

underneath the whole thing inside it is

just this um physic physical relaxation

being aware of the whole body relaxing

every part of the

body and regular breathing

and you surrender the conscious action

to the voice see if you try to do it

consciously you will not get this

relaxation the only way you can do it by

yourself is if you record it or you get

a recording and then listen to it

nowadays There MP3 players and all that

you can the full relaxation you can get

the benefit but you should not try to

say now I will relax like this left hand

relax right hand relax you will not

relax only a tiny bit of the benefit you

will get not the full benefit you should

let another voice guide you through it

become Swami viandas messenger share the

video with three of your friends

[Music]

[Music]