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4 Tips For Working On Acceptance

By Veronica Vidal

Acceptance is a very active process, there is nothing passive about it, it’s not passive resignation but an act of recognition that things are the way they are.

Acceptance doesn’t mean we can’t work to change the world or circumstances, but it means that unless we accept things as they are, we will try to force things to be as they are not, and that can create an enormous amount of difficulty AND pain.

Acceptance is about the courage to look at a situation right in the eye and say:” Yes, I have this problem”.

Acceptance is coming to terms with things as they are. Acceptance is facing reality as it is, which allows the possibility of moving in the direction of change or to be at peace with what is.

1) Avoid judging yourself, others and/or your circumstances.

Emotions are natural and everyone has them—acknowledging them can help you understand yourself better and move forward. Choose not to judge what happens to you. Instead, believe that everything happens for a reason and that better things will always follow. That’s the beginning of true acceptance. Develop awareness of your judgmental inner voice and cultivate a non-judgmental attitude.

2) Stop pushing away unpleasant thoughts and feelings.

Stop resisting. So much of our anguish is created when we are in a resistance state. Repressing our thoughts and feelings will not make them disappear. Resisting the reality makes us depressed, and eventually depressed.

Resistance and denial will not move us forward, nor will eliminate the undesirable. We don’t achieve acceptance in a moment. We often have to work through a mirage of thoughts and feelings – sometimes frustration, anger, outrage, shame, self-pity, fear, or sadness. Think about what you have to think; feel what you need to feel. Be mindful of what crosses your mind and heart, then, release it. A thought or feeling is not forever. The more quickly we can accept a feeling the more quickly we can move on to the next. Acceptance is the magic that makes change possible. Acceptance opens the door to growth, change, and moving forward.

3) Practice letting go.

How can you accept a devastating loss or change? We have two choices:

One is to hold on to the way things were. But if we can’t accept life the way it is, we have a big problem, because we cannot change what already has happened. Resisting the flow of life will only make us even more unhappy.
The other choice is to have the courage to accept life the way it is, which even though challenging, this process will empower us enormously.

4) Let beauty in.

When you’re focused on everything that’s lacking, it’s hard to fully notice, appreciate, and enjoy what’s present in abundance. Choose to appreciate what you have as opposed to giving too much attention to what you’ve lost.

Practice mindfulness, look around you; there’s beauty all around. Beaches and mountains, birds flying across the sky, music, and culture, blueberry ice cream, kissing in the sunset, and lifelong friendships. There is so much to live for; open up to what is truly beautiful and important in life.

Most of us keep the blinds shut, closing off to life. Take on the curiosity of a child. Open up and explore life as if it were your first day here, regardless of what you’ve had or lost. You can choose to focus on either. What’s your choice?

Yes, acceptance is a choice—a hard one most definitely, but a choice nonetheless. I know it’s hard to practice acceptance when you deeply wish things were different. But the truth is, sometimes we can’t change our reality, even if we try.

So instead of staring at the closed door in front of us, or getting tired and bruised while we try to break it down, let’s turn around and see how many other windows we have open.

WHAT ARE SOME ASPECTS OF YOUR LIFE THAT NEED ACCEPTANCE?

Practicing Self-Care

By Veronica Vidal

Sometimes it seems like we spend so much of our energy taking care of life’s endless details that there’s no time left to focus on our health and well-being. If we really want to make self-care a priority, we simply have to develop certain habits–and let go of habits that sabotage us.

The first step in knowing how to take care of yourself is to learn to identify when you start going off track. The body will tell you this information if you listen. But it’s like learning a new language for many of us who have spent years ignoring the messages our bodies are telling us.

Basically, self-care is taking the time to care for yourself in whichever ways work best for you. What are some of the ways you can take care of your self?

Let me remind you of some ways you can use to take care of yourself:

1) Speak kindly–especially to yourself ~ Speak kind, truthful words, and notice how your mindset changes. Most of us spend a lot of time criticizing or judging ourselves, our bodies, our past, and our experience. Even the smallest incident can bring on a wave of negativity. The way we use speech creates energy patterns that infuse the body and send out signals into the environment. If you are constantly lashing out in criticism–even if it is only in your mind–you are germinating a toxic inner environment. Develop awareness of your critical inner voice and cultivate a non-judgmental attitude.

2) Practice Yoga ~ Yoga postures, breathing techniques, relaxation, and meditation practices keep us centered during times of uncertainty. When we are relaxed, our organs function optimally, which boosts our body’s capacity to fight invaders and heal faster. Yoga can truly help during these times. This isn’t just speculation; countless research shows yoga can lessen anxiety and depression symptoms, lower stress hormones, relieve pain, and improve emotional regulation.

3) Prioritize sleep ~This is such an easy and quick way to introduce self-care on a profound level. It’s amazing more of us don’t do this. Notice I didn’t say: get enough sleep. Most of us can function on less-than-optimal sleep, and convince ourselves that we are getting enough shut-eye. But to prioritize sleep, we start looking at all the ways we sabotage our rest cycle through stimulants, computer screens late at night, unresolved emotional issues, taking on too much, and generally not being aware of our natural rhythms. Try a phase of making sleep your #1 priority and see how your attitude shifts. Rest; Rest is key to keep distressed down and immunity up. SLEEP. SLEEP. SLEEP. 7-8 hours a night – if suffering from insomnia practice Yoga Nidra meditation.

4) Gratitude ~ Start a gratitude journal and write 5 things you are GRATEFUL for each and every day.

5) Eat Plenty of Fruits and Vegetables: PLANTS, PLANTS, PLANTS. 8 to 10 servings – combining vegetables, fruits, nuts, whole grains, and legumes is recommended as a minimum.

6) Manage Stressors ~ We pick up habits from the people we spend time with, and without notice, many times, we tend to please others at our expense. To take care of your self learn to say “no.” This benign little word can be very empowering. Get clear on what supports your well-being and what stresses you out. You might want to add “thank you.”. This is key to developing nourishing relationships + setting boundaries with unhealthy ones.

7) Repeat Positive Affirmations  Out Loud or Silently ~ May I be well, May I be happy, May I let go of the past, May I let go of the uncertain future, May I be healthy, May I be protected, May I be at peace.

Continue to stay safe, strong, and serene as we transition to our new normal. Your loving support, referrals, and loyalty fill me with immense gratitude.

Bringing Positive Energy Into Your Life

By Veronica Vidal

All over the world, there has been a serious energy shift these past few weeks. The pandemic, the senseless violence, and the riots touched many of us at a more profound level than we even realize. It is so easy to look around and notice what is wrong. It takes practice to see what is right. We’ve become skilled at labeling what’s wrong with ourselves, our life, our work, our day, our relationships, our conduct, other people, our world.

We want to be realistic, and our goal is to identify and accept reality. However, this is often not our intent when we practice negativity. The purpose of negativity is usually destruction.

Negative thinking empowers the problem, it takes us out of harmony, sabotages, and destroys. It has a powerful life of its own. So does Positive Energy.

Positive Energy is the acknowledgment of the negative but then choosing to focus on the positive. At its root, it is simply the belief that despite the current circumstances, things will work out favorable in the end.

A positive mind comes from a heart full of faith.
Positive Energy heals, conducts love, and transforms. Choose Positive Energy.

To stay positive when facing challenges and negative situations, here are 9 things you can do to help revive your positive energy:

1) CHOOSE TO FOCUS ON THE POSITIVE: Each day, ask yourself what’s right, what’s good- about other people, your life, your work, your day, your relationships, yourself, your conduct, our world.

2) STAY PRESENT: “Don’t worry about tomorrow, tomorrow will take care of itself” – Jesus Christ

3) PRACTICE GRATITUDE: Focus on the good things in your life, not the things you lack. The simple discipline of engaging in gratitude will undoubtedly shift your focus back to the many good things you already have.

4) HELP OTHERS: When you begin helping others, sharing your talents, time, and money, you will find yourself shifting into positive energy right away. The practice will give you a finer appreciation for what you own, who you are, and what you have to offer.

5) LAUGH EVERY DAY: Purposefully find something to laugh about. When you laugh, you release a happy hormone called oxytocin. It’s the hormone that uplifts us as we share experiences with others. Even just making yourself smile will put you in a better place.

6) GO ON NATURE WALKS: Getting enough sunlight fuels the brain, and boosts the production of serotonin. Make a habit of doing nature walks, listen to your footsteps, breathe in the fresh air, marvel at the wildlife. and focus on sounds outside – hearing nature sounds promotes positive thinking. Focus on all of your senses. This will instantly bring calmness and ease your mind.

7) PRACTICE MINDFUL BREATHING: Follow the sensation of your soft breath as it goes in and out your nose. Don’t judge yourself nor obsess over the content of the thoughts. Just keep coming back to observing the sensation of your slow breath.

8) STOP ALL- OR – NOTHING THINKING: There is always room for improvement, but be careful not to start thinking you’re a complete failure just because you’re not a complete success in all the ways you hoped to be. You win some, you lose some. That’s life.

9) PRACTICE COMPASSION: Clinical studies show that compassionate feelings, activities, and tasks perpetuate gains in overall well-being, higher levels of happiness, and self-esteem, as well as a marked decrease in depression.

I hope you can use these reminders to help you stay connected with your Positive Energy, and commit to greater awareness and management of your own emotional state. You won’t regret it, it is such an important task for living a healthy and happy life.

5 Dimensions of Well-Being

What does well-being look like to you? When you envision someone who is “well” and “healthy” what comes to mind? What factors do you think influence wellness?

  1. Emotional Well-Being: How can you become more effective in these abilities? The ability to accept yourself and successfully cope with the challenges life brings; ability to identify how you’re feeling and why; ability to constructively channel anger, love, fear, hope; ability to focus on positive things in your life; ability to find your meaning and purpose.
  2. Mental/Intellectual Well-Being: How can you stay mentally stimulated? Be creative in learning new concepts; expanding knowledge, skills, trying new hobbies; opening your mind to new ideas and experiences that can benefit your personal and professional life.
  3. Physical Well-Being: What aspects do you need to care for? (i.e. balanced nutrition, proper hydration, regular exercise, breathing techniques, healthy sleeping habits)
  4. Spiritual Well-Being: What helps you stay connected with your inner self? Cultivating inner peace? Practicing gratitude, meditation, contemplation, and prayer. Developing contentment? Being in nature? Growing your faith in your Loving Higher Power?
  5. Social Well-Being: What helps you feel close or connected with others? Having supportive relationships add value to our and other people’s lives. This is one of the strongest predictors of well-being.

At the end of each day, reflect on:

What have I done today that has given me a sense of accomplishment? Pleasure? Closeness with others? How can I find a healthy balance between work and play, between being active and resting? Am I making time for things I enjoy? Look to create balance? What can I do differently tomorrow?

Inner Peace: 6 Easy Tips

True inner peace is independent of external conditions and circumstances.

Inner peace is available only through looking inward, and can only and ever occur in the present moment.

Here are 6 simple tools to tap into your INNER PEACE

1. Meditate Every Day
Even if its for 5 minutes. Take out the time to breathe and just Be. Stop the inner noise, and find inner silence.

“I discovered the secret of the sea in meditation upon a dewdrop.” Kahlil Gibran

2. Develop Your Spiritual Practice 

Since you are unique, your practice needs to be unique to you. A spiritual practice can come in a thousand shapes and colors. There are no boundaries, no rule-books, and no right or wrong way to do it. Spirituality is simply a connection with your highest self, with your true purpose in life, with finding the path that brings you peace.

3. Read Uplifting Literature

Before going to bed, read something motivational or inspirational. It calms your mind, uplifts your spirit, and will even help you to get a good night’s sleep.

4. Engage In Daily Prayers

Make time to connect to your understanding of a loving Higher Power, and release your worries. Trust you’re not alone. Trust there’s a Higher Power with a Higher Purpose. Be like a child in the hands of a loving parent, where you can relax your mind, emotions, and soul.

5. Commune With Mother Nature

Get out for a 5-minute walk every day. Set the intention to notice the green trees, the flowers, the birds, the sky. You will come back recharged, and calm.

6.  Practice Affirmations
a) Repeat or create your own affirmations. “May I be filled with serenity. May I be safe from inner and outer dangers. May I be well in body and mind. May I be at ease and peace.”

b) “I am Divinely protected. I am Divinely guided”

In the words of Eckhart Tolle: You find peace not by rearranging the circumstances of your life, but by realizing who you are at the deepest level.” 

What Is Yoga Nidra?

What is Yoga Nidra?

Before I answer this question, let me ask you something…Did you know that every night right before we fall asleep and every morning just before we are fully awake our brains produce alpha waves? This pattern of brain wave activity resembles that of someone who is very relaxed, yet awake. Alpha is the resting state of the brain. Alpha waves aid overall mental coordination, calmness, alertness, mind/body integration and learning. When your brain’s alpha waves are dominating, you’re in a state of wakeful relaxation, feeling peaceful and at ease.

Neuroscientists recently made a correlation between an increase of alpha brain waves—either through electrical stimulation or meditation—and the ability to minimize depression and anxiety as well as to increase creative thinking.

Furthermore, alpha brain waves generate a state of high receptivity of mind which we can use to our advantage to access our subconscious minds. It is only from the depths of our minds that we can break self-limiting codes that will lead us to the desired transformation of our personality and of our life.

Is there a way to produce your alpha brain waves at will? 

You are able to produce your alpha brain waves anytime you want to through the practice of YOGA NIDRA. 

Yoga Nidra is also known as “Psychic Sleep” because it takes us to the – alpha state of mind, where the body is asleep, and the mind is restfully awake.  

So …What is Yoga Nidra?

  • Yoga Nidra is a very powerful ancient meditation technique that originated in the Tantras. It is the scientific way to eliminate the root cause of all negativities.
  • In Yoga Nidra, you not only enjoy complete physical, mental and emotional relaxation, but you also explore the tremendous powers hidden in the deeper layers of the subconscious and unconscious mind.
  • Yoga Nidra is the most effective method to eliminate, from the core, the source of all stress-related disorders, such as hypertension, depression, insomnia, asthma, digestive disorders, anxiety, panic attacks, etc., that drain your vital energy.
  • Yoga Nidra is the key to entering the latent realms of the mind to access the incommensurable powers of the subconscious and unconscious mind.



Yoga Nidra
is a powerful approach that I learned in India and put together in audio form so you can listen to it from your own phone or any other mobile device.


It will assist you in gaining mental clarity, eliminating anxiety, dealing with depression, conquering insomnia, and managing stress.

 

Yoga Nidra Guided Meditation allows you to use the alpha state of mind to establish a short mental resolution about what you want to manifest in your life. Your personal resolution formulated during the practice of Yoga Nidra is like planting a “powerful seed” in the depths of your subconscious mind. The subconscious mind is a very obedient disciple and immediately executes the orders that you put on it Then, the ordinary conscious mind and intellect will continue the game.

By practicing Yoga Nidra you can fully train your subconscious mind. The subconscious and the unconscious mind are the most powerful forces in the human being. In Yoga Nidra you learn how to access these powerful forces to acquire knowledge, cure diseases, increase creativity and realize your true self.

Listen to Yoga Nidra Guided Meditation on your phone or any mobile device and start your journey to total wellness!  (Versions in English and Spanish)

As always, I wish you optimal health and well-being.

With Love,

Vero Vidal 

The Science of The Breath

Breathing is everything. Rather, correct breathing is everything.

It can be the difference between a super-strong pain-free body and one that’s under constant Cortisol distress and full of instability.

When you take a deep breath in and your diaphragm contracts down, it stimulates the vagus nerve. When the vagus nerve is stimulated, this sends a message back up to the brain telling you to relax. Lots of wonderful things happen when we relax. We sleep better,  food digest better, the process of waste products elimination is better, and even sex is better.

So, what happens if you have a shallow breathing pattern and the top of your chest and shoulders move primarily when you take air in? Say hello to your friend Cortisol — your body is thrown into a flight or fight stimulus! No one needs that extra stress, life is hard enough, so let’s break it down a bit more and get you into a correct deep breathing pattern.

How do you take a deep breath?

Although many people feel a deep breath comes solely from the expansion of the chest, chest breathing (in of itself) is not the best way to take a deep breath. While most of us never give breathing a second thought, the way we draw breath can affect our physical, mental and emotional well-being.

Breathing correctly is the path to self-healing. Besides transporting oxygen and carbon dioxide through the bloodstream, how else do you think the breath contributes to our health and well-being?

Reducing stress, sleeping better, or relieving pain – all may be as simple as becoming conscious of our breath. Deep breathing techniques can change our life!

Becoming conscious of our breath

Poor breathing habits can lead to negative health consequences—our body’s organs cannot work to their full potential without plenty of oxygen and the proper elimination of carbon dioxide. Many common health ailments such as high blood pressure, migraine headaches, anxiety, stress, chronic pain, depression, asthma, and insomnia. can be at least alleviated or completely controlled simply by making a conscious effort to breathe slowly and deeply.

Breathing properly can reduce stress levels, improve workouts and boost your immunity to infections and illnesses. Poor breathing can contribute to panic attacks and even conditions like insomnia and depression.

So, what can we do to reverse these obviously undesirable effects? Simply pause and become aware of the incoming and outgoing breath. Allow the breath’s rhythm to the center, ground and calm you. Just Breathe Consciously! 

Conscious breathing is a great form of meditation that can be easily practiced anywhere, anytime! 

Test #1: Place your hands surrounding your rib cage right under your chest and take in a big breath of air. Your ribs should move out in the front, sides, and back. Did you feel them move? They should move a lot! Maybe you only felt some of your ribs move? Did the ribs on the back left under your thumb not move as much as the right? No? There’s the source of that neck or midback tightness you’ve been feeling. Fascinating, isn’t it?

Step one: Get your ribs to expand out in a 360 fashion when you breathe.

Test #2: Did your diaphragm contract down in a deep breathing pattern with great rib expansion? Did you feel expansion right under your ribcage or did your ribcage move followed by your shoulders and your belly suck in? Now, I want you to drop a couple of fingers down under your ribcage while leaving one or two on top. Take a deep breath in. Did it expand out into your fingers right under your ribcage?

Breathing is absolutely essential to life, but it’s often overlooked as a necessity for good health. Practicing conscious breathing can help us to improve our sleep, reduce stress, and boost overall health.

Breathing properly can reduce stress levels, improve workouts and boost your immunity to infections and illnesses. Poor breathing can contribute to panic attacks and even conditions like insomnia and depression. Conscious breathing is a great form of meditation that can be easily practiced anywhere, anytime! Simply pause and become aware of the incoming and outgoing breath. Allow the breath’s rhythm to the center, ground and calm you.

Breathing is most unique as compared to other visceral (e.g. digestion, endocrine, or cardiovascular) functions in that it can also be regulated voluntarily.

Cellular metabolism (reactions in the cell to produce energy) for example, is regulated by oxygen provided during breathing. There is clear evidence that controlled breathing techniques can affect oxygen consumption and metabolism (Jerath et al., 2006). In fact, much of the aim of pranayama breathing (yogic breathing) appears to shift the autonomic nervous system away from its sympathetic (excitatory) dominance. Pranayama breathing has been shown to positively affect immune function, hypertension, asthma, autonomic nervous system imbalances, and psychological or stress-related disorders (Jerath et al., 2006). Jerath and colleagues add those investigations regarding stress and psychological improvements support evidence that pranayama breathing alters the brain’s information processing, making it an intervention that improves a person’s psychological profile.”

Slow pranayama breathing techniques show the most practical and physiological benefit, yet the underlying mechanism of how they work is not fully elucidated in the research (Jerath et al., 2006). However, Jerath and colleagues hypothesize that “the voluntary, slow deep breathing functionally resets the autonomic nervous system through stretch-induced inhibitory signals and hyperpolarization (slowing electrical action potentials) currents…which synchronizes neural elements in the heart, lungs, limbic system and cortex.” As well, investigations have demonstrated that slow breathing pranayama breathing techniques activate the parasympathetic (inhibitory) nervous system, thus slowing certain physiological processes down that may be functioning too fast or conflicting with the homeostasis of the cells (Jerath et al., 2006).

Thus, one meaningful aspect in learning breathing techniques is the awareness in the difference in smooth, even breathing to erratic breathing. Modifications in respiratory patterns come naturally to some individuals after one lesson, however, it may take up to six months to replace bad habits, and ultimately change the way one breathes (Sovik, 2000). The general rule, often noted in studies, and particularly observed by Gallego et al. (2001) was that if a voluntary act is repeated, “learning occurs, and the neurophysiological and cognitive processes underpinning its control may change.” Gallego et al. continue that while some changes can be made, the need for longer-term studies is warranted to better understand the attention-demanding phases involved with these breathing changes.

To summarize, Sovik suggests the characteristics of optimal breathing (at rest) are that it is diaphragmatic, nasal (inhalation and exhalation), smooth, deep, even, quiet and free of pauses.

Final Thoughts
The research is very clear that breathing exercises (e.g. pranayama breathing) can enhance parasympathetic (inhibit neural responses) tone, decrease sympathetic (excitatory) nervous activity, improve respiratory and cardiovascular function, decrease the effects of stress, and improve physical and mental health (Pal, Velkumary, and Madanmohan, 2004). 

 

 

WOHASU 2018 – Video Presentation.

Learn how to access the power that lies within you!

As the Chair of the 2018 Global Yoga Community Board for The World Happiness Summit- (WOHASU),  I felt honored to also have been invited to provide a presentation alongside world leaders in the science of happiness.

Because the pursuit of happiness is such a personal journey that is dependent on several factors,  I wanted to share with you, one of the most basic and powerful tools to access your happiness. The tool that I presented at WOHASU 2018 conference, was The Power of the Breath”. 

This video will endeavor to explain the physiological mechanisms and the mind-body connection of breathing, as well as many of the research driven applications utilized with breathing. 

I hope you enjoy this presentation and that you can pass this information on to your love ones 🙂

Much Love and Gratitude,

 

 

 

 

WOHASU 2018 – ‘What Is Yoga?” by Veronica Vidal

Veronica Vidal is a Fellow Founder and  the Chair of  the Global Yoga Community Board  for The World Happiness Summit 2017, 2018 (WOHASU) 

In this video presentation Veronica explains what is Yoga and why practice Yoga as an integral part to find happiness ? 
“Happiness is a choice that one needs to cultivate, and yoga is a powerful tool to sustain happiness, as well as to become resilient to the inevitable vicissitudes of life.”

Discover the Ultimate Relaxation Experience

In my yoga journey of practicing and studying this ancient discipline, I’ve been extremely fortunate to receive individual and personalized guidance for more than 25 years from a great yoga teacher from India, Swami Brahmavidyananda Saraswati -“Swamiji” 

In the photo to the left, I am with Swamiji, in Bihar, India.

In all the years shared with Swamiji, I have learned countless yoga techniques, breathing exercises, relaxation methods, meditation, and yoga therapies. Of these, one of the most powerful techniques I learned with Swamiji was the practice of YOGA NIDRA.

Yoga Nidra is a powerful strategy to counteract the speed and effects of stress in our bodies and minds.

Also, and as important, it is an infallible tool when it comes to re-programming the subconscious mind, to achieve one”s desired goals and objectives.

Yoga Nidra is proven to reduce stress & increase the sense of  well-being  in as little as a few minutes a day!

Get your copy for ONLY $2.99 click here 

 

        ¿What is Yoga Nidra?

Yoga Nidra is a powerful technique of guided meditation and deep relaxation developed in India.

Yoga Nidra means “Yoga of psychic sleep”. However, its purpose is not to fall asleep. The goal of Yoga Nidra is to achieve deep conscious relaxation.

It is a technique that allows the mind to stay awake in a state between wakefulness and sleep, while the body sleeps. In other words, it is a dream state with full lucidity, where the person lies on the borderline between being asleep and awake.

In Yoga Nidra, the mind must be fully engaged in following instructions, which are quick and require acute attention.

Yoga Nidra is a method to withdraw the senses inward and to reduce awareness of the external world. As a result, one achieves a deep state of relaxation to release psychosomatic tensions and to free the mind from the material that upsets it.

1 hour of Yoga Nidra equals to 4 hours of sleep at night.

If you practice just before bedtime, the whole body and mind will relax, your sleep will be deeper and restorative, and you will benefit even with fewer hours of sleep.

 How is Yoga Nidra practiced?

The session of Yoga Nidra should be guided by a teacher or by an audio recording. (click here for your copy)

Unlike other meditation practices, Yoga Nidra should be performed in Savasana (lying comfortably on your back with your eyes closed.)

The position should be symmetrical to receive the benefits of relaxation on both sides of the body simultaneously.

During the whole session of Yoga Nidra, you must remain in the same position, so it is very important that you find the greatest comfort. (You can use blankets and pillows to achieve your ideal position of relaxation.)

Eyes should be closed during the entire session.

Focus on the present moment. Leave aside what you have done so far or what you have left to do. Commit yourself to being here and now.

It is important to stay alert to avoid falling asleep. Especially at the beginning, it is normal to fall asleep, but do not make it a habit. Try to finish the session and then fall asleep. Otherwise, you may miss the countless benefits that Yoga Nidra offers.

How do you “program the mind” with Yoga Nidra?   

The mind has three dimensions: conscious, subconscious and unconscious.

Yoga Nidra is a revolutionary way to cut out the resistance and mental chatter you experience when you sit down for meditation.

The state reached during the practice of Yoga Nidra reaches the depths of the subconscious and unconscious. In this profound mental state, a personal “resolution” is established (what in India is called “Sankalpa”). The “resolution” established in the depths of the mind, is just like planting a seed in the fertile soil.

For this reason, Yoga Nidra is an effective and direct instrument of personal mental purification and self-programming.

What exactly is the “Sankalpa”?  

Sankalpa (Sanskrit संकल्प) means a determination, a personal resolution, a desire, an intention formed in the heart or in the mind. It is the first practical step by which to increase the potentiality of the mind and the ability to harness willpower.

Sankalpa is an affirmative resolution that is mentally repeated three times at the beginning and the end of Yoga Nidra. It has to be a short and positive phrase, that you can feel and visualize. This repeated mental resolution in a state of relaxation will be like a command that the subconscious mind, receives from the conscious mind in a state of high receptivity, and then manifest itself on a conscious level bringing changes in all aspects of a person’s life.

How do you establish a “personal resolution” (Sankalpa)?

Sankalpa is a positive affirmation that you make for yourself.

Before starting the session of Yoga Nidra you must decide on what you want to modify or strengthen in your personality or achieve in your life.

The phrase (Sankalpa) you choose should be brief, formulated in present time, in the first person and always with a positive statement.

Below see some examples:

“I am happy and enjoy every moment of my life”
“I attract abundance of success, peace, and love into my life”
“I love and respect myself at all times.”
“I believe in myself firmly”
“I am calm and at peace”
“I enjoy being in perfect health.”

The process of choosing your Sankalpa is very important. You must do an introspection exercise and decide what are your weaknesses that you want to strengthen, or what is that you long for in life.

Since you must repeat it at the beginning and at the end of the practice, remember to have your “resolution” (Sankalpa) determined before starting the Yoga Nidra session.

How long does a Yoga Nidra session last?

Depending on what you want to achieve, there are different duration. The typical session lasts around 25 minutes.

Who can perform yoga nidra? 

Yoga Nidra can be done by everyone except those who have episodes of epilepsy or psychotic breakouts.

What is the best time to practice Yoga Nidra? 

The best times for practicing Yoga Nidra are mornings as soon as you wake up,  and at night, before you fall asleep.

Another suggested time for the practice of Yoga Nidra is when you finish the session of Yoga postures (Hatha Yoga).  Once in Savasana (relaxation pose)  begin with the Yoga Nidra session. This is my favorite moment.

What are the benefits of Yoga Nidra? 

Yoga Nidra offers countless benefits:

At the mental-emotional level:

  • It acts as an antidote to stress.
  • Reduces anxiety by acting as a natural sedative.
  • It creates a sense of peace and tranquility that lasts throughout the day.
  • It activates both hemispheres of the brain, therefore, relaxing the mind and allowing one to think with more openness.
  • It awakens creativity and clears the mind.
  • Improves memory and learning.
  • Increases willpower.
  • It improves the quality of sleep and fights insomnia.

These benefits are cumulative: the more one relaxes, the more the tranquility one experiences. The more we practice conscious relaxation techniques, the easier and faster we will be able to reach an alpha state of mind and stay in it longer.

At the physical level: 

  • Lowers blood pressure and heart rate
  • Relaxes the body
  • Relieves body pain.
  • Regulates breathing.
  • Increases the level of oxygen to the brain and cells in general.
  • Decreases muscle tension.
  • Reduces levels of adrenaline and cortisol secretion by the adrenal glands.
  • Reduces levels of cholesterol and fats in the blood.
  • It increases the level of production of leukocytes, which strengthens the immune system.

The practice of Yoga Nidra will take you to deep mental states of calmness and tranquility. Use Yoga Nidra and you’ll see how altering your brain-waves can instantly transport you into a magical state of deep relaxation.

The resolution formulated during the practice of Yoga Nidra is like planting a “powerful seed” in your subconscious mind.  From the depth of your own subconsciousness, you will be able to break the codes of self-limiting beliefs.

With the practice of Yoga Nidra, your own mind will lead you to the desired transformation in your personality and in your life.

Yoga Nidra guided meditation is the most effective way to transform your life.

You already have a vision of what you want for your life. Set your intention. Start turning your dreams into reality. With the practice of Yoga Nidra, you can actually, become the architect of your destiny.

Click Here to Get Your Yoga Nidra Now for ONLY $2.99! 

Download on your computer, or any MOBILE DEVICE this powerful guided meditation that I prepared just for you. This is the loyal transcript, word for word,  faithfully from its very cradle,  INDIA. (Click Here)

Please, let me know if you have any questions about this powerful yoga technique.

Remember, to share with me how you do with this ancestral and infallible tool!

With Love and Gratitude,

Veronica Vidal