Yoga Nidra - Journey To Inner Guru

This practice is based on the ancient method of effective, progressive relaxation called Yoga Nidra (self-induced, conscious yogic sleep). This practice is about balancing and activating both sides of the brain, taking body into deep relaxation and helps to access inner wisdom.

Transcript

Welcome to this meditation.

As we get ready for yoga ninja,

Please get as comfortable as you get.

Lay down on your back,

The whole body is centered and straight.

Legs are slightly apart.

Arms away from the body,

Palms facing up.

Gently close your eyes and get comfortable.

Relax your body and get it to sink into the floor.

Release any tension in your body,

In your face.

Relax your mouth,

Your tongue.

Release your mind,

Your thoughts,

Your expectations over this practice.

If thoughts occur,

Let them come and go,

But continue following my instructions closely.

Please avoid any movement throughout the whole practice and stay awake.

Say to yourself mentally,

I will practice yoga ninja.

I will not sleep.

I invite you to start this practice by taking a slow,

Deep inhale through your nose and a deep exhale through your mouth.

Take another inhale and exhale.

Feel how the worries of the day are leaving your mind with each exhale and clean,

Fresh energy filling your body with each inhale.

Take a few more deep breaths.

See if you can get 10% more relaxed and another 10%.

Now release your focus on breathing and allow your breath to relax.

If normally,

Without any forcing,

Let the air just flow into your lungs,

Your belly.

Let it be spontaneous and natural.

Bring your attention to the sounds around you.

Apply the most distant sound,

The sound outside this room.

Move from a sound to a sound on a distance,

Moving from the most distant to the sound closest to you and inside you.

Do not analyze sounds.

Do not judge them.

Please acknowledge and mentally travel from a sound to a sound.

Now focus only on the sounds outside of this room.

Now only on the sounds inside this room.

Again outside and inside.

Now hear all of the sounds simultaneously.

Now bring your attention back to your breath.

Keep breathing naturally,

Do not force it.

Just notice slightly cooler air slowly entering your nostrils and traveling all the way up to your lung,

Reaching your navel.

Now it travels back from your navel back to your lungs and finally slightly warmer air is released through the nostrils.

Just follow the flow of the breath in your body for a while.

Do not sleep,

Stay awake and keep on following my instructions.

Think about something you need or searching for in your life right now.

Finally raise your sankalpa,

Your resolve for this practice.

Create your sankalpa with a phrase that is positive,

Specific and present.

For example it can start with I am on the road towards or I have everything inside of me for and fill the blank.

Once you've decided on your sankalpa,

Repeat it mentally,

Free time.

This plants a seed of intention deep in your awareness,

A seed that will continue to grow and bloom even if you forget that you planted it.

By developing awareness for yoga nidra,

You are creating the optimal conditions for that seed to grow and to bloom.

Now we begin to rotate your awareness by taking a trip through the different parts of your body.

As quickly as possible shift your awareness from a part to a part following.

Do not move,

Just focus on the body part that I will be naming.

Let's begin.

Bring your awareness to the right hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

All fingers together.

Thumb of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right side of the waist,

Hip,

Knee,

Ankle,

Sole of the foot,

Top of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All toes together.

Bring your awareness to your left hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

All fingers together.

Thumb of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left side of the waist,

Hip,

Knee,

Ankle,

Sole of the foot,

Top of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All toes together.

Right shoulder blade,

Left shoulder blade,

Upper back,

Middle back,

Lower back,

The whole back together,

Right buttock,

Left buttock,

Right thigh,

Left thigh,

Right calf,

Left calf,

Right heel,

Left heel,

All of the right leg,

The whole of the left leg,

Top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

The space between the eyebrows,

Right eye,

Left eye,

Both eyes together,

Nose,

Upper lip,

Lower lip,

Chin,

Throat,

Right chest,

Left chest,

Abdomen,

Pelvis.

Now fill the whole body together.

The whole body together.

Visualize your body on the floor,

Laying perfectly still and relaxed.

Do not sleep,

Stay alert and aware.

Develop homogeneous awareness of the whole body and become aware of the space occupied by the body.

Become aware of the body and the space that is occupied by your body.

Stay in space.

Become aware of the whole body and the floor.

And at the same time become aware of the meeting point of the body.

Those are very subtle physical points between body and the floor.

Feel the meeting points between the back of your head and the floor,

Shoulder blades and the floor.

The back of the hands and the buttocks and the floor.

Tiles and the floor.

Awareness of all the meeting points between the body and the floor.

The sensation of all points simultaneously,

Evenly.

Go on filling those points clearly and distinctly.

Please do not sleep.

Switch your attention to eyelids.

Feel the narrow line where the upper and lower eyelids meet.

Intensify your awareness between the eyelids and then the lips.

Center your attention on the line between the lips.

The space between the lips.

From the lips go to the breath.

Pour your attention back to the natural incoming and outgoing breath.

Feel the breath moving along the passage between the navel and the throat.

On inhalation it raises from the navel to the throat.

On exhalation it descends from the throat to the navel.

Be completely aware of the respiration.

Navel to throat.

Throat to navel.

Do not try to force the breath,

Just awareness.

Now awaken the feeling of heaviness in the body.

The feeling of heaviness.

Become aware of heaviness in every single part of your body.

You're feeling so heavy that you're sinking into the floor.

Awareness of heaviness.

Awareness of heaviness.

Now awaken the feeling of lightness.

Awaken the feeling of lightness.

A sensation of lightness and weightlessness in all parts of your body.

Your body feels so light that it seems to be floating away from the floor.

Awareness of lightness.

Now experience cold.

Awaken the experience of bitter cold in the body.

Imagine yourself laying on the floor of a very cold room.

Your feet feel very cold.

You feel cold all over.

Awareness of cold.

Awareness of coldness.

Now awaken the sensation of the heat.

Awaken the experience of the heat.

The whole body is hot.

Your whole body is hot.

You feel hot all over.

Recollect the feeling of heat in the summer when you're outside in the sun with no shade.

Heat all over the body.

Heat all around the body.

Awareness of heat.

Always draw your mind and concentrate on the space in front of your closed eyes.

Imagine before you a transparent screen through which you can see the infinite space.

A space that extends as far as the eyes can see.

Concentrate on this dark space and become aware of any phenomena that manifests within it.

Whatever you see is the manifesting state.

Continue your awareness of this space but do not become involved.

Practice detached awareness only.

Now imagine yourself in a park in the early morning.

The sun is not yet up and the park is deserted.

Accept yourself.

It is a beautiful park.

Calm and peaceful.

Walk across the springing grass.

Listen to the birds whistle as they welcome.

There are gardens of flowers,

Roses,

Yellow,

Pink,

Red,

White.

Smell their fragrance and see the early morning dew drops on their petals.

Near by the rose garden is a fish pond.

Gold fish swim in and out among the water lilies.

Watch their graceful movements.

You walk between trees.

Beautiful trees.

There is a clearing between the trees.

In the clearing is a small temple with an aura of light around it.

Go to the door of the temple.

What is cool and dim inside.

Inside on the walls there are pictures.

Those are the pictures of your life.

Take a look at them.

What are they?

At the end of the room you see a person.

This is someone that knows you better than anyone and loves you unconditionally.

You may know this person or may have never met him in your life.

Do not intellectualize.

Just watch him coming closer to you.

This wise person has a message for you.

Listen carefully but do not force it.

It can come in a form of words or an image.

Maybe even color or smell.

Open up to this message and allow yourself to receive it.

Now it's time to come back.

Slowly turn around and leave the temple.

Walk outside to the park and follow the same route you came in.

Walk along the trees,

Fish pond,

Rose garden.

Bring your awareness back to the dark space you see in front of your closed eyes.

Watch the darkness that you see in front of you very carefully with detachment.

Do not become involved.

Watch the darkness that you see in front of you very carefully with detachment.

Do not become involved.

Rest your mind in this warm,

Friendly darkness.

If any subtle phenomena manifests,

For example colors or patterns,

Simply take note of those and continue your awareness.

If thoughts occur,

Let them come and go,

But continue watching the dark space.

Imagine this was detached awareness.

Now visualize the whole body laying on the floor,

Completely relaxed and calm.

It is time to repeat your sankalpa or resolve.

Repeat the same resolve that you made in the beginning of the practice.

Do not change it.

Repeat the resolve three times with full awareness and feeling.

Relax all efforts.

Draw your mind outside and become aware of your breathing.

Become aware of your natural breath.

Slowly bring your awareness into this room.

Notice the sounds around you.

Slowly start moving your fingers,

Hands.

Roll your toes.

Make a gentle stretch of the whole body.

Gently open your eyes.

The practice of Yoga Nintra is now complete.

Reviews

I am filled with immense gratitude after experiencing your meditation. Your guidance led me on a journey of profound self-discovery and inner peace. The vivid imagery you painted allowed me to transcend the chaos of everyday life and embrace a graceful serenity.

Your soothing voice and gentle approach made the entire experience so immersive and comforting. It felt like you were right there, guiding me through every step of the way.

I will carry the sense of tranquility with me throughout my day!

With deep appreciation and heartfelt thanks.