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.

Que es Yoga Nidra?

¿Que es Yoga Nidra?

Antes de responder a esta pregunta, déjame preguntarte algo … ¿Sabías que todas las noches justo antes de que nos quedemos dormidos y todas las mañanas antes de que estemos completamente despiertos nuestros cerebros producen ondas alfa? Este patrón de actividad de las ondas cerebrales se asemeja al de alguien que está muy relajado, pero despierto. Alfa es el estado de reposo del cerebro. Las ondas alfa ayudan a la coordinación mental general, la calma, el estado de alerta, la integración mente / cuerpo y el aprendizaje. Cuando las ondas alfa de tu cerebro dominan, estás en un estado de relajación despierto, y gozando de tranquilidad físico-mental.

Los neurocientíficos recientemente hicieron una correlación entre un aumento de las ondas cerebrales alfa, ya sea a través de la estimulación eléctrica o la meditación, y la capacidad de minimizar la depresión y la ansiedad, así como aumentar el pensamiento creativo.

Además, las ondas cerebrales alfa generan un estado de alta receptividad mental que podemos utilizar a nuestro favor para acceder a nuestras mente subconsciente. Es solo desde lo más profundo de nuestras mentes que podemos romper los códigos auto-limitantes que nos llevarán a la transformación deseada de nuestra personalidad y de nuestra vida.

 ¿Hay alguna manera de activar ondas cerebrales alfa?

Puedes activar ondas cerebrales alfa en cualquier momento que desees mediante la práctica de YOGA NIDRA.

Yoga Nidra también se conoce como “Sueño Psíquico” porque nos lleva al estado mental alfa, donde el cuerpo está dormido y la mente está tranquilamente despierta. 

Entonces … ¿Qué es el Yoga Nidra?

  • Yoga Nidra es una técnica de meditación antigua muy poderosa que se originó en los Tantras. Es la forma científica de eliminar la causa raíz de todas las negatividades.
  • En Yoga Nidra, no solo disfrutas de una completa relajación física, mental y emocional, sino que también exploras los tremendos poderes escondidos en las capas más profundas de la mente subconsciente e inconsciente.
  • Yoga Nidra es el método más efectivo para eliminar, desde el núcleo, la fuente de todos los trastornos relacionados con el estrés, como hipertensión, depresión, insomnio, asma, trastornos digestivos, ansiedad, ataques de pánico, etc., que drenan su energía vital.
  • Yoga Nidra es la clave para acceder a los poderes inconmensurables de la mente subconsciente e inconsciente.


Yoga Nidra es un enfoque poderoso que aprendí en India y que preparé para ti en forma de audio, para que puedas escucharlo desde tu propio teléfono o cualquier otro dispositivo móvil.

Te ayudará a obtener claridad mental, eliminar la ansiedad, lidiar con la depresión, conquistar el insomnio y controlar el estrés.


La meditación guiada de Yoga Nidra te permite utilizar el estado mental alfa para establecer una breve resolución mental sobre lo que quieres manifestar en tu vida. Tu resolución personal formulada durante la práctica de Yoga Nidra es como plantar una “semilla poderosa” en las profundidades de su mente subconsciente. La mente subconsciente es un discípulo muy obediente e inmediatamente ejecuta las órdenes que tu le pones. Luego, la mente y el intelecto conscientes ordinarios continuarán automáticamente.

Al practicar Yoga Nidra puedes entrenar completamente tu mente subconsciente. El subconsciente y la mente inconsciente son las fuerzas más poderosas del ser humano. En Yoga Nidra aprendes cómo acceder a estas poderosas fuerzas para adquirir conocimiento, curar enfermedades, aumentar la creatividad y realizar tu verdadero ser.

¡Escucha la Meditación Guiada Yoga Nidra en tu teléfono o cualquier dispositivo móvil y comienza a vivir la experiencia del bienestar total! (Versiones en inglés y español)

Como siempre, te deseo óptimo estado salud y bienestar.

Con amor,

Vero Vidal 

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 

Finding Peace in Difficult Times

When a community is hit by a natural disaster, a shooting or a large societal issue, lives are lost or shattered by physical injury, the loss of homes and jobs. We try to make sense of what happened and deal with the stress of the situation.

Through these challenging times…

We become resilient

            We seek options

                        We don’t give up.

In spite of how much we try, we cannot pretend everything is just fine because things aren’t fine. These events create a tremendous amount of stress and anxiety for those directly and indirectly affected.  And there’s absolutely nothing wrong with feeling the emotional impact; we’re human and after a major traumatic event, it is ‘normal’ to feel stressed and have difficulty managing our feelings.

There’s so much bad happening to so many that focusing on the positive and not letting these chaotic events get us down, could be very challenging to most of us.

At the same time, I know that the way we feel individually impacts the collective mind. A joint vibration of panic and hopelessness has the ability to invite others to feel panic and hopeless in record time.

However, you may ask:  how can we rise above these tragedies while at the same time we give honor and respect to those affected by them?

The fact is that if we are wishing to contribute to any improvement of any kind, we must start finding peace within ourselves. We can make a positive impact in our immediate environment (family, friends, neighbors, clients, co-workers) by bringing out our sense of hope, strength and resilience.

By redirecting our mindset we can generate a new and positive ripple effect which will reach beyond our understanding.

As Mahatma Gandhi said: “You Must Be The Change You Want To See In The World”

We must draw strength from places of PEACE.  We can start by managing our stress, anger or depression in healthy ways through our faith or spirituality, volunteering, exercising, meditating, even singing, and enjoying time with friends, family, and pets.

Taking life ONE DAY AT A TIME with the help of relaxation, meditation and breathing techniques at some point before the day is over can make a huge difference in our outlook to life.

Most of us think that we are too busy to invest our time in any of these practices. However, we fail to realize how much time we spend in worrying, sleepless nights, and looking for cures to our sense of helplessness, anxiety, and desperation. When in fact,  the healthier we are, and the more relaxed we feel, the more available we would be to help not only ourselves but also, those in need.

One very efficient and healthy way to access a deep state of relaxation during difficult times is the powerful practice of the Yoga Nidra technique. (Download English Version or Spanish Version)

YOGA NIDRA is also known as “Psychic Sleep” because it takes us to the – alpha state of mind, (that state of mind where we naturally go every night right before we fall asleep, and every morning just before we are fully awake). The best thing about this practice is that you can do it in the comfort of your own bed at night before you go to sleep.

Yoga Nidra is a powerful approach that I learned in India and put together for you. It will assist you in gaining clarity of mind,  eliminating anxiety, dealing with depression, conquering insomnia, and managing stress.

You can download this effective guided meditation on your phone or any mobile device. (Versions in English and Spanish)

I believe that we can change the vibration of the planet one person at a time,  and, that you and I can make a difference by finding peace within. As John Lennon said, “You may say I am a dreamer, but I am not the only one”.

With Love,

Veronica Vidal


Online Worldwide Coaching

Including Yoga In Your Fitness Training Program

Why not enhance your athletic performance, improve the results of your fitness training and prevent injury by adding yoga to your exercise plan now?

A well-rounded yoga practice includes dynamic flexibility training, core stabilization, strengthening and balance work. By focusing on these vital elements, yoga can help you recover faster after workouts, open up the tight areas that hinder performance, improve range of motion, and developmental focus and concentration.

You might be thinking to yourself, “Stillness? Acceptance? Balance? That’s boring.” If that’s the case, maybe you have not yet tried to stay still in an arm balancing pose or even downward dog for a good length of time. Yoga can test your body and push it to its limit, all while fostering intentional breath and mental focus and stillness. It’s a triple-edged sword.

Yoga fosters balance because it is itself a balanced practice, allowing you to achieve a wide range of athletic goals, mobility, strength, and flexibility all at the same time. And if you’re an athlete, yoga can bring a new balance to your training by helping you prevent injuries.

Yoga can also provide benefits for specific exercises and activities. With the right combination of poses, you can create flows to target muscle groups and skills that are specific to your sport.

Yoga widens range of motion and increases access to more muscle fibers, allowing for more substantial hypertrophy in any given muscle group. If you supplement your regular lifting routine with yoga classes, you’ll be able to activate ignored sections of muscle.

Deep abdominal breathing is a huge part of yoga, and it activates the parasympathetic nervous system. This lowers levels of cortisol, a hormone that forces your body to hold onto belly fat. Training yourself to breathe deeply through yoga can reduce stress and cortisol levels in your daily life.

Practicing yoga is lowering your heart rate. More intense yoga routines will challenge your heart and breathing rates, which strengthen your cardiovascular system and can lead to a reduction in overall heart rate. Your breathing volume can also improve, providing more oxygen for your body to work as efficiently as possible.

Include VeroYoga to your fitness routine and experience the results for yourself. All VeroYoga levels are suitable for any fitness program.  Join us @ The Key Biscayne Community Center 10 Village Green Way, Key Biscayne, FL 33149 

Descubre la Mejor Experiencia de Relajación

En mi trayectoria de estudio y práctica de yoga, he sido extremadamente afortunada de haber  recibido guía individual y personalizada por más de 25 años de un gran maestro de la India, Swami Brahmavidyananda Saraswati -“Swamiji”

En la foto estamos Swamiji y yo en Bihar, India.

En todos los años compartidos con Swamiji he aprendido incontables técnicas de yoga, respiración, relajación, meditación y yoga terapia. Una de las técnicas más poderosas que aprendí con Swamiji es la práctica de YOGA NIDRA.

Yoga Nidra  es una estrategia indispensable no solo para contrarrestar la velocidad y los efectos del estress que demanda nuestro ritmo de vida, sino también es una herramienta infalible cuando se trata de re-programar nuestro subconsciente, con el fin de alcanzar nuestras metas y objetivos más deseados.

Se ha comprobado que Yoga Nidra es una tecnica poderosa para reducir el estress y para aumentar la sensacion de bienestar en solo unos minutos diarios!

Obten tu copia ahora, por SOLO U$S 2.99  Has clic aqui

        ¿Qué es el Yoga Nidra?

El Yoga Nidra es una poderosa técnica de meditación guiada y relajación profunda desarrollada en la India.

Yoga Nidra  significa “Yoga del sueño psíquico”.  Sin embargo, su propósito no es quedarse dormido.

El objetivo del Yoga Nidra es alcanzar una relajación profunda consciente. Es una técnica que permite que  la mente se mantenga despierta en un estado entre la vigilia y el sueño, mientras  que el cuerpo duerme. En otras palabras, es un estado de sueño con plena lucidez, en donde la persona se encuentra en el límite entre estar dormido y estar despierto.

En el Yoga Nidra la mente debe estar totalmente ocupada en seguir las instrucciones, las cuales son rápidas y requieren atención aguda.

El Yoga Nidra es un método de interiorización de los sentidos que, marcadamente reduce la conciencia del mundo externo. Como resultado se logra alcanzar un estado profundo de relajación en donde se aflojan tensiones psicosomáticas y se libera la mente del material que la perturba.

1 hora de Yoga Nidra equivale a 4 horas de sueño en la noche.

Si se practica justo antes de acostarse, todo el cuerpo y la mente se relajan, el sueño es más profundo y refrescante, y es necesario menos tiempo de sueño.

 ¿Cómo se practica el Yoga Nidra?

A diferencia de otras prácticas de meditación, el Yoga Nidra debe realizarse en Savasana  (Recostado cómodamente boca arriba con los ojos cerrados.)

La posición debe ser simétrica para recibir los beneficios de la relajación en ambos lados del cuerpo simultáneamente.

Durante toda la sesión de Yoga Nidra debes permanecer en la misma posición, por lo que es muy importante que encuentres la mayor comodidad. (Puedes usar mantas y almohadas para lograr tu posición ideal de relajación.)

Los ojos deben estar cerrados durante toda la sesión.

Enfócate en el momento presente. Deja de lado lo que has hecho hasta ahora o lo que te queda por hacer. Comprométete en estar aquí y ahora.

Es importante mantenerte alerta para evitar dormirte. Sobre todo al principio, es normal que  te duermas, pero no lo conviertas en algo habitual. Intenta terminar la sesión y luego dormirte. El Yoga Nidra ofrece incontables beneficios que te estarías perdiendo.

La sesion de Yoga Nidra debe ser guiada por un profesor o por un audio.

¿Cómo se “programa la mente” con Yoga Nidra?

La mente tiene tres dimensiones: consciente, subconsciente e inconsciente.

Yoga Nidra es una manera revolucionaria de cortar la resistencia y la charla mental que se experimenta cuando uno se sienta a hacer meditación.

El estado que se alcanza durante la práctica de Yoga Nidra llega a las profundidades del subconsciente e inconsciente. En este estado de profundidad se establece una “resolución” personal (lo que en la India se llama “Sankalpa”). La “resolución” establecida en las profundidades de la mente, es como plantar una semilla en tierra fértil.

Por este motivo el Yoga Nidra es un instrumento efectivo y directo de purificación y programación personal mental.

¿Qué es exactamente el “Sankalpa”?

Sankalpa (en sanscrito संकल्प) significa una determinación, una resolución personal, un deseo, una intención formada en el corazón o en la mente. Es el primer paso práctico por el que se aumenta la potencialidad de la mente y la capacidad para aprovechar la fuerza de voluntad.

El Sankalpa es una resolución afirmativa que se repite mentalmente tres veces al principio y al final del Yoga Nidra. Tiene que ser una frase corta y positiva, hay que repetirla mentalmente, sentirla, y visualizarla. Esta resolución repetida en estado de relajación, será una orden que la mente consciente da a la mente subconsciente, en estado de alta receptividad, para luego manifestarse a nivel consciente aportando cambios en la personalidad y en la vida.

¿Cómo se establece una “resolución personal” (Sankalpa)?

El Sankalpa es una afirmación positiva.

Antes de iniciar la sesión de Yoga Nidra debes decidir sobre aquello que quieres modificar o afianzar de tu personalidad, o lograr en tu vida.

La frase o sankalpa que elijas debe ser breve, formulada en presente y en primera persona y siempre con un enunciado positivo, por ejemplo:

  • “Soy feliz y disfruto de cada instante de mi vida”
  • “Atraigo a mi vida abundancia de éxito, paz y amor”
  • “Me amo y me respeto en todo momento”.
  • “Yo creo en mí firmemente”
  • “Tengo calma y paz interior”
  • “Gozo de perfecto estado de salud”.

El proceso de elección de tu  sankalpa es muy importante. Debes hacer un ejercicio de introspección y decidir qué es aquello que te debilita o que añoras para tu vida.

Recuerda que es importante que tengas tu “resolución” determinada antes de iniciar la sesión de Yoga Nidra, ya que la debes repetir al comienzo y al final de la práctica.

¿Cuánto dura una sesión de Yoga Nidra?

Dependiendo de lo que se quiera lograr, las sesiones son de diversas duraciones. La sesion tipica es de alrededor 25 minutos. 

¿Quién puede realizar yoga nidra?

El Yoga Nidra lo puede realizar todo el mundo a excepción de aquellas personas que padezcan episodios de epilepsia o brotes psicóticos.

¿Cuál es el mejor momento para practicar Yoga Nidra?

Los mejores momentos para la práctica del Yoga Nidra son la mañana al despertar y la noche, antes de acostarte.

Un momento muy recomendable para la sesión de Yoga Nidra es cuando acabas la sesión de posiciones de Yoga. Puedes terminar haciendo la postura de Savasana para comenzar con la sesión de Yoga Nidra. Este es mi momento preferido.

¿Cuáles son los beneficios de Yoga Nidra?

Yoga Nidra ofrece incontables beneficios:

A nivel mental-emocional :

  • Actúa como antídoto para el estrés.
  • Reduce la ansiedad actuando como sedante natural
  • Provoca sensación de paz y tranquilidad que dura a lo largo del día.
  • Relaja la mente y permite pensar con mayor claridad, puesto que se activan ambos hemisferios del cerebro
  • Despierta la creatividad y despeja la mente.
  • Mejora la memoria y el aprendizaje.
  • Aumenta la fuerza de voluntad.
  • Mejora la calidad del sueño y combate el insomnio.

Estos beneficios son acumulativos y evolutivos: a más relajación, más tranquilidad. Cuando más practicamos las técnicas de relajación consciente, más fácil y rápidamente entraremos al nivel alfa, y podremos permanecer en él durante más tiempo.

A nivel físico:

  • Disminuye la presión arterial y del ritmo cardiaco
  • Relaja el cuerpo
  • Alivia el dolor del cuerpo.
  • Regula la respiración.
  • Aporta mayor nivel de oxígeno al cerebro y a las células en general.
  • Disminuye de la tensión muscular.
  • Reduce de los niveles de secreción de adrenalina y cortisol por las glándulas suprarrenales.
  • Aumenta de vasodilatación general.
  • Reduce en los niveles de colesterol y grasas en la sangre.
  • Aumenta el nivel de producción de leucocitos, lo que refuerza el sistema inmunológico.

La práctica de Yoga Nidra  te llevara a estados de  profunda calma y tranquilidad. En cada práctica serás tú mismo el que establezca una corta resolución mental acerca de lo que tú quieres manifestar en tu vida. La resolución formulada durante la práctica de Yoga Nidra es como plantar una “semilla poderosa” en tu mente subconsciente y  desde allí romper códigos auto-limitantes que te llevaran a la transformación deseada en tu personalidad y en tu vida.

La meditación guiada Yoga Nidra, es el medio más eficaz para transformar tu vida.

Tu ya tienes una vision de lo que quieres para tu  vida.  Comienza con la practica de Yoga Nidra para dirigir el timón de tu destino en la dirección que tu decidas.

Has clic aqui para obtener tu Yoga Nidra por SOLO US$ 2.99 !

Descarga en tu computador, o cualquier DISPOSITIVO MÓVIL la meditación guiada de Yoga Nidra que yo misma prepare para ti, palabra por palabra transcripcion fiel, desde su propia cuna,  INDIA.

Por favor, dejame saber si tienes alguna pregunta acerca de esta tecnica de yoga !

Y recuerda de compartir conmigo, como te va con esta herramienta ancestral e infalible ¡

Con Amor y Gratitud,

Veronica Vidal

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