Yoga Nidra - Imagery

Extended yoga nidra sessions offer a profound opportunity to explore the depths of your subconscious mind, release tension and stress, and awaken your body's energy. Through guided imagery, deep relaxation, and harmonizing your breath and mind, you can experience a sense of inner peace and rejuvenation, leaving you feeling warm, comfortable and refreshed.

Welcome to the transformative practice of Yoga Nidra, where you can journey within yourself and discover the beauty of your inner world. As you lie down in a comfortable position, imagine yourself being cradled by the loving embrace of the universe. Like a seed, you will be planted in the rich soil of your subconscious mind, where you will be nourished by your deepest desires and intentions.

Embrace the stillness, embrace the peace, and allow yourself to bloom into the magnificent being that you are.

Photo by Pixabay from Pexels

Transcript

Welcome to your practice of yoga nidra.

Lie comfortably on a mat,

Sofa or bed.

To stay warm,

Wear warm clothing,

An extra pair of socks or cover yourself with a blanket.

Extend your legs and let them rest.

Adjust your position so that your spine is completely straight.

Keep your head in line with your spine.

Place your arms beside your body,

With your fingertips up,

Without touching your body.

Now close your eyes to relax your eyes.

Maybe place a small pillow or meditation mask over your eyes.

You don't need to move anymore now.

Keep your eyes closed until the end of the practice.

Now take note of your surroundings.

Be aware of all sounds reaching your ear,

Outside or inside.

Be aware of all the sounds close to you.

Then listen to your breath.

Take a deep breath in of light,

Bright air and exhale deeply and noisily,

Heavy,

Dark air.

Breathe in,

Imagine bright,

Clear air again and exhale,

Making a noise,

Imagine dark,

Heavy air.

Let everything fall away from you.

Let go of your thoughts.

Just listen to the voice.

Breathe in deeply and slowly.

Notice how you expand and lift and exhale slowly.

Become quieter.

Feel the stillness at the end of the exhalation before beginning a new cycle.

Breathe in,

Expand and feel your body move with the breath.

Exhale,

Relax and let go.

Keep your breathing slow and even.

If you can,

At a moment of stillness after each exhale,

Then slowly inhale again.

Now place your sankalpa,

Your resolution.

Formulate a short sentence in the present tense that represents a resolution or decision.

With the sankalpa you will change your personality or the direction of your life in a positive way.

Now let your resolution form in your mind.

Repeat your resolution three times silently in your head.

What you set out to do in your sankalpa will materialize in your life.

We will now begin a journey of sensory awareness through the body.

You will shift your awareness to different parts of your body as you hear them.

Please repeat the name of each body part silently in your head.

Feel this part of your body but do not move.

You can also imagine letting your breath flow through this part of your body.

We start on the right.

Right thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Side of the chest,

Waist,

Groin,

Thigh,

Right knee,

Knee pit,

Lower leg,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

The right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The whole right side.

Be aware and feel your whole right side.

Then move to the left.

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

The fifth finger,

Left hand palm,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left side of the chest,

Waist,

Groin,

Thigh,

Left knee,

And knee pit,

Lower leg,

Ankle,

And heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

The fifth pinky toe,

The whole left side.

Be aware of your whole left side.

Then move your awareness to the back of your body.

Right heel,

Left heel,

Right calf,

Left calf,

Right knee pit,

Left knee pit,

Right back of thigh,

Left back of thigh,

Right buttock,

Left buttock,

The lower back,

Middle back,

And upper back.

Feel your entire spine,

The entire spine,

Right shoulder blade,

Left shoulder blade,

Neck,

Back of the head,

And top of the head.

Feel the whole back of your body,

The whole back of your body.

Now come to the front,

To the forehead,

Right temple,

And left temple,

Right eyebrow,

Left eyebrow,

The center point between the eyebrows,

The center point between the eyebrows,

Right eyelid,

And left eyelid,

Right eye,

Left eye,

Right ear,

And left ear,

Right nostril,

Left nostril,

Right cheek,

And left cheek,

Your nose,

And tip of the nose,

Your upper lip,

And lower lip.

Feel both lips together,

Your chin,

And jaw,

Your neck,

The right clavicle,

And left clavicle,

The right side of the chest,

Left side of the chest,

Your upper abdomen,

Your lower abdomen,

And navel,

The right groin,

Left groin,

Your pelvic floor.

Feel the whole right leg,

The whole left leg,

Both legs together,

The whole right arm,

The whole left arm,

And both arms together,

The whole back,

The belly,

The chest,

The whole upper body,

The whole face,

The whole head,

The whole body,

The whole body,

The whole body,

The whole right leg,

The whole left leg,

Both legs together,

The whole right arm,

The whole left arm,

And both arms together,

The whole back,

The belly,

And chest,

The whole upper body,

The whole face,

The whole head,

Your whole body,

Your whole body,

Your whole body,

The whole right leg,

The whole left leg,

Both legs together,

The whole right arm,

The whole left arm,

Both arms together,

The whole back,

The belly,

The chest,

The whole upper body,

The whole face,

The whole head,

Your whole body,

Your whole body,

Your whole body.

Please stay awake and alert.

Watch the breath.

The breath moves through the nostrils up to the root of the nose and there converges in a triangle.

Let the breath flow into the nostrils.

From there it moves up towards the center of the eyebrows.

The breath forms a triangle.

Then exhale the warm air through both nostrils.

Focus your attention on each nostril.

Feel the air flow in through the right nostril and flow out warm again.

Then consciously let air flow in and out of the left nostril.

Observe the two streams individually.

The right nostril flowing in and flowing out and the left nostril letting the air flow in and out.

Then observe both streams together.

Feel how the breath flows towards the eyebrow center from both sides.

Flowing in towards the eyebrow center,

Flowing out through both nostrils.

Feel the temperature of the breath.

Move your attention from one nostril to the other.

Observe the inhalation and the exhalation.

Then feel both nostrils at the same time.

Feel the temperature of your breath in both nostrils.

In yoga the flow of breath in the left nostril is called Aida which represents the lunar power,

The regenerating energy.

The flow of breath in the right nostril is called Pingala,

The sun power and activating energy.

Aida is cooler,

Pingala warmer.

Keep your attention on the breath.

Imagine breathing through both nostrils.

Then stay with the left nostril.

Inhale cool air through the left nostril and exhale warm air through the right nostril.

Then breathe in through the right nostril and out through the left.

Breathe along the sides of the triangle.

Breathe in again through the left nostril and exhale through the right nostril.

Stay awake and be mindful.

Now start counting the breath backwards.

Inhale through the left nostril.

Count 108.

Exhale through the right nostril.

Count 108.

Inhale right nostril 107.

Exhale left nostril 107.

Inhale left 106.

Exhale right 106.

Inhale right again 105.

Exhale left 105.

Go on until 1.

Now stop counting no matter what number you got to.

Breathe in and out through both nostrils.

Stay awake and present.

Now focus on the space in front of your closed eyelids.

Imagine a transparent screen in front of you as if you were in a cinema.

The screen is as tall and as wide as your eyes can see.

Focus on this thought screen and become aware of all phenomena manifesting on it.

Colors,

Patterns,

Light.

Whatever you see is the manifesting state of your mind.

Continue your awareness of this space but don't affect it.

Practice detached awareness.

When subtle imagery comes,

Simply notice it without directing the images.

When thoughts arise,

Let them come and go.

Simply continue to observe the dark space.

Continue to observe with detached awareness.

Now observe your eyebrow center,

The place between the eyebrows,

And let there be a large space.

You are in front of a big mountain.

Make a big mountain appear in front of your eyebrow center.

A fragrant flower meadow leads to the foot of the mountain.

You move closer to the mountain and see an old,

Heavy,

Golden door gleaming in the sun.

Small butterflies playfully fly around that door.

Birds sit chirping in the trees.

You open the door and go through into the mountain.

It is cool inside.

A tunnel opens in front of you,

At the end of which a ray of golden light shimmers.

You walk towards the light and try to see what the golden light is emitting.

It is very small.

You'll hear your footsteps echoing and crunching on the solid stone.

You come closer to the light and feel the touch of golden rays of light on your skin.

Intuitively you understand that you are looking at your highest self.

You make out a tiny golden egg amidst the golden light,

As big as a mustard seed.

Tiny and bright.

Look at the golden egg and feel the touch of the brightly shining rays of light.

Now leave the golden egg and return through the door to the flower meadow.

Feel the warmth of the sun.

Hear the birds chirping.

You continue to feel the rays of golden light in your body.

Feel the energy in your body.

Now move your attention to the energy centers of your body,

The chakras.

Muladhara sits at the very bottom in front of the sacrum,

In your pelvic floor.

Feel your pelvic floor and visualize a red triangle pointing down.

Svadhisthana in the middle of the lower abdomen,

At the bottom of your spine.

Here is the unconscious.

Feel the center of your lower abdomen and visualize waves on the night sea.

The Manipura chakra is located behind your navel,

The center of your power and psychic strength.

Feel your navel and visualize a bright yellow sunflower.

Behind your heart lies the Anahata chakra,

The seed of your soul.

Feel the space behind your heart and visualize a glowing red flame.

Your Vishuddhi chakra is located between the larynx and the spine.

This is where contact with the outside is established.

Feel the space in front of your cervical spine and visualize drops of cool nectar.

Behind your forehead sits Ajna chakra.

This is where your thoughts come from.

Feel the space behind your forehead and visualize the mantra Om.

Feel the mantra Om ringing behind your forehead.

Now feel the crown of your head and the space above it.

The seed of the Sahasrara chakra is in your aura.

It connects you to the higher self,

The divine.

Feel the top of your head and visualize a fireplace with flickering flames.

Stay awake and keep using your imagination.

Be aware and open-minded.

You will now visualize something specific.

The key to visualization is to relax and just let the image rise.

Flickering light,

A large blossoming cherry tree,

A big fir tree,

A moving car,

Colored clouds in the sky,

Yellow clouds,

Gray clouds,

Pink clouds,

Foggy morning,

Sunshine in the fresh air,

Starry night,

Moonlit night,

Full moon,

Laughing with friends,

A hearty hug,

Cleaning cat,

Galloping horse,

Rising sun,

Setting sun,

Sea waves,

Cool clear water,

Waiting for results,

Getting help from others,

Making appointments,

Meditating Buddha,

Sandy beach,

Sailing boat,

A barbecue area,

Smoke from a chimney,

Cold winter,

Light in a house,

Breaking dawn,

Temple bells ringing,

Meditating yogi,

Resting Buddha,

Vast calm sea,

Dense jungle near the sea,

Animals in that jungle,

Living peacefully with each other,

Cobras,

Lions,

Goats.

See yourself in this jungle and hear the mantra OM.

Listen to the mantra OM.

Remember your purpose,

Your sankalpa.

Repeat your resolution 3 times silently in your head from the beginning of the practice.

Now come back to feeling your breath going in and out of your nostrils.

Maintain awareness of your breath while developing awareness of your physical body.

Your body is relaxed and lying on the floor.

Feel your skin,

The clothing and pillow or blanket touching your skin.

Feel the air around you touching your skin.

Enjoy the heaviness of your body as it rests on the ground and bring your awareness to all points touching the ground.

The back of the heels,

Thighs,

Buttocks,

Back and shoulder blades,

The backs of your arms,

Hands and head.

Keep your eyes closed and visualize the space around you.

Imagine where you are in the space and if there are other objects around you.

Remain calm until you feel ready to move.

Then start by moving your hands and feet slowly.

Take in your time,

There's no rush.

When you're sure you're fully awake,

Gently open your eyes.

Open your eyes.

Enjoy your refreshed and relaxed state.

The practice of Yoga Nidra is now complete.

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This Yoga Nidra helped me in unexpected and beautiful ways 💎