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Yoga Nidra: The Stillness within

October 3, 2011
In your quiet and sacred space, make yourself comfortable for Yoga Nidra.
Once in Savasana, take a few moments to assess how the body feels, observing any sensations, tension or discomfort that may be present within the body. Should you feel the need to make any adjustments, do so once more to be as comfortable as possible, releasing any discomfort and thereafter laying still.

Become aware of the contact points between the body and the ground, then mindfully soften and surrender to letting go; become aware of the sound of your breath, without judgment or reaction, surrender to the natural rhythm of the inhalation and the exhalation; turn your attention to the sounds surrounding you and then consciously observing the sounds in the distance. Feel the body and the breath synchronize into harmony as your entire being is filled with lightness and with serenity.

Silently and with intention withdraw your awareness to the essence of your being, which is your breath. Acknowledging mindfully this Prana that is so precious without which we would cease to exist. Sense that every cell of your body and mind is filled with the power and glory of your Divine nature respecting and praising the beauty that is your breath. Re-awaken to the sutra – the common thread – that binds us together – the life force energy or Shakti that enables us to be present with ourselves, with each other and with the Divine. Confidently trust this inner nature and happily affirm to yourself. “I am that, that I am – SO HUM!

Surrender to the beauty of your inner nature allowing the gentle rhythm of your breath to soothe every single aspect of your body and your mind, feeling whole and complete.

Take time to just be, acknowledging the stillness within.

After a while return your attention to the sounds from afar, then listening to the sounds closer to you in the room and finally to the sound of your own breath. Become aware of your body connected to the ground and become completely present with the physical aspect of your being. Gently re-vitalize and re-awaken the body and the mind with deeper inhalations and naturally releasing on each exhalation. Ease over to the right side of the body and remain there for a couple of breaths.

Come into a comfortable sitting asana and remain quiet for as long as you feel the need.
Remember to connect to that place of stillness within on and off the matt allowing your Divine presence to shine.

God Bless always,


Juanita Caprari is a certified Yoga teacher and Public Relations Practitioner. She started her Yoga practice in 2002. She has completed two Yoga Teacher Training Courses, the last one through Ananda Kutir Ashram and has been teaching Yoga since January 2007. or visit the website

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