Your mind will be clear after you finish, so you'll want to listen to it every day! This is a 20-minute version of the simple meditation "Yoga Nidra/Yoga Nidra (Sleep Yoga)" that allows you to deeply rest your brain, refresh your brain, and reset your mind and body in an amazing way just by lying down and listening. *Yoga Nidra Instructor Training Course will be held in the fall of 2024 https://yoga.jp/event/nidraTT.html *Detailed explanation page has been published https://yoga.jp/yoganidra.html [How to do it] ◆ Recommended preparation Prepare an environment where you can relax for 20 minutes, such as lying on your back or reclining. If the room temperature is low, we recommend using a blanket, if it is too bright, an eye pillow, and if you have back pain, a pillow under your knees. It is also a good idea to think of your great wish (important wish) in advance in concise and positive sentences. ◆ Start meditation Play the audio, then relax in any position you like, such as lying on your back, and close your eyes. You can just listen to the guidance, or follow the guidance to focus on your breathing, etc. If possible, we recommend that you keep your eyes closed for 20 minutes and move your body as little as possible. * If you feel unwell or it doesn't suit you, please stop watching. * Please refrain from watching in situations where you need to concentrate on something else, such as while driving. [What is Yoga Nidra?] It is one of the classical yoga meditation techniques, and is recommended for beginners as it can be done simply by lying down and listening to the guidance. It was fully established as a solid system in the 20th century, and has developed into an excellent technique that allows you to easily obtain a deep sensation by approaching the 5+1 layers of the body from the physical body to the delicate essence of the self (true self). The "body scan" used in mindfulness is also one of the techniques established in Yoga Nidra, and is the foundation of various styles of yoga and meditation techniques. [About the Great Vow] One of the major features of Yoga Nidra is that you chant the "Great Vow" three times in your mind at the beginning and end of the meditation. Meditation is about letting go of all desires and thoughts and emptying the mind, but if left alone, the mind will continue to move without limit, so in order to calm it, a strong motivation is needed. This "motivation needed to deepen meditation" is called "Sankalpa (great wish)" and is one of the most important concepts in Yoga Nidra. Holding a great wish firmly in one's mind will bring out one's concentration during meditation and will be a great support in bringing our mind closer to "emptiness". For this reason, a little trick is needed in how to set and recite a great wish. The most important point is that it is not a momentary wish that only satisfies one's desires and pleasures, but a wish that can be held constant throughout one's life. It is important to make these wishes as concise and positive as possible, and when reciting them, to express them as if they are being fulfilled right now, that is, in the present tense/present ongoing tense, and to recite them three times in one's mind with as much reality as possible. By practicing every day, keep your mind and body clear and realize your great wishes throughout your life. ◆ Akira Watamoto summary page https://watamoto.jp/ ◆ Let's continue meditating together "Meditation Garden" (completely free / no solicitation) https://mindfulness.yoga.jp/garden.html ◆ Akira Watamoto online class https://peatix.com/group/7209265/events ◆ Japan Yoga Meditation Association official site https://yoga.jp/ #yoganidra #mindfulness #meditation