Yoga Nidra | Dream Journey: Ski Hike

Join this practice that invites us to journey within ourselves and discover the deepest levels of relaxation and inner peace. As we begin our practice, we are invited to let go of all physical, mental, and emotional activity, allowing ourselves to sink into a state of dynamic sleep where true healing and restoration can take place.

In this episode of Yoga Nidra, we embark on a dream journey to a snow-covered mountain with our skis, guided by the power of visualization and our own imaginations. As we journey deeper into this inner world, we allow ourselves to fully immerse in the experience, feeling the cold, crisp air on our cheeks and the warmth of our bodies as we journey up the mountain.

As we journey through this dream world, we are also invited to explore the deeper realms of our subconscious minds, where hidden content and limiting beliefs may reside.

Transcript

Welcome to your practice of Yoga Nidra.

Remain undisturbed during your practice and silence your phone.

Lie down on a stable,

Comfortable surface with a neutral spine.

To stay warm,

Cover yourself with a light cloth or blanket for the entire practice.

Now lie comfortably on your back.

Make sure your head is aligned with your spine in a neutral position.

Place your arms alongside your body with your palms and fingertips facing up.

Now stretch your legs out and let them fall slightly and gently outwards.

During Yoga Nidra,

Remain calm and relaxed so that both your body and your mind can relax completely.

If you feel uncomfortable,

You can always move to change your position.

If you're pregnant,

Lie down in a comfortable side position and support your body with pillows where you need it.

Now allow your eyes to close and keep them closed until the end of this practice.

Use an eye pillow or light scarf for greater comfort.

Yoga Nidra is a dynamic sleep on the threshold between waking and sleeping.

The subconscious and unconscious dimensions are touched involuntarily.

We practice to let go of tension,

Including releasing all emotional and physical tension.

Emotional tensions,

Suppressed feelings and emotions are loosened and the emotional structure is calmed down.

Yoga Nidra refreshes the body and the mind,

A gift for your own relaxation and rejuvenation.

To create a peaceful world we must first learn to relax and bring body and mind into harmony.

Please stay awake and remain present by simply listening to the sound of my voice.

I will ask you to direct your attention to different parts of your body.

Stay relaxed,

Be conscious and impartial about everything that happens.

Relax now and become aware of all the sounds that you can hear right now.

Only those sounds you can hear with no effort.

Focus on the farthest sounds that you can hear.

Let your hearing and senses radiate outwards.

Listen to distant sounds without identifying their source or origin.

Then,

Gradually,

Draw your attention to closer sounds.

Listen to sounds outside this building.

Are there any sounds inside this building?

Are there sounds inside your room?

Keep your eyes closed and visualize the four walls of this room.

Visualize the ceiling and floor and your body lying on the floor.

Imagine your body lying on the floor,

The position of your body,

Your clothes,

Hair and face.

Feel your body and how your body is supported by the floor.

Feel both heels touching the floor.

Feel your heels firmly on the ground.

Feel the back of your head on the floor,

Shoulder blades and back.

Back of right hand on the floor.

Back of left hand,

Your right elbow,

Your left elbow touching the floor.

Your bottom on the floor.

Feel your heels on the floor.

Notice your body as it lies on the floor.

Feel your body supported by the floor.

Notice that your body is relaxing and not moving.

Let your breath flow in and out.

Inhale deeply and with the exhale mentally or out loud say the mantra.

Deep inhale.

Feel the peace in the whole body.

With the next exhale mentally or out loud repeat the mantra.

Deep inhale.

Feel the vibration in the whole body.

Feel the whole body.

Repeat a third time.

Deep inhale.

Exhale.

Deep inhale.

And let go of your breath.

You are aware that you are now practicing yoga nidra.

Stay awake throughout the practice and simply follow the instructions.

Yoga nidra is not a concentration.

It is sufficient to listen to the voice and follow the instructions.

If you miss some instructions,

It does not matter.

Just keep listening to the voice.

Now set your sankalpa.

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

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

The seed that penetrates the conscious mind from the subconscious makes everything in life possible.

Let your resolution now come up in your mind.

Repeat your resolution silently in your head three times with full trust and a firm confidence.

This resolution is like a seed that you plant in well-prepared soil.

What you manifest in this way will realize itself in your life.

We are now beginning a journey of sensory awareness through the body.

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

Please repeat the name of the part of your body 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 hand,

Right foot,

Right thumb,

Second finger,

Third finger,

Fourth finger,

Pinky finger,

Feel your palm,

The back of your right hand,

Your wrist,

Forearm,

Elbow,

Your upper arm.

Feel your whole right shoulder and the armpit.

Feel the whole right side of your chest,

Your waist,

Your right thigh and knee.

Feel the lower leg,

The ankle and your heel.

Feel into the sole of your foot,

The top of your foot,

Your right big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

Feel into your whole right side.

Then move your attention to your left.

Feel your left thumb,

Your second finger,

Third finger,

Fourth finger and the pinky finger.

Feel your left palm and the back of your hand.

Feel into your wrist,

Your forearm,

Your left elbow and the upper arm.

Feel the whole left shoulder,

The armpit,

The side of the chest,

Your left waist and hip,

The whole thigh and knee.

Feel your lower leg,

The ankle and the heel.

Feel into the sole of the left foot,

The top of the foot and your left big toe,

Your second toe,

Your third toe,

Fourth toe and your fifth toe.

Feel your whole left side.

Then go to the back of your body,

Your right heel,

Left heel,

Right calf,

Left calf,

Right thigh,

Left thigh,

Right buttocks,

Left buttocks,

Your lower back,

Your middle back,

Your upper back,

The entire spine.

Feel your right shoulder blade and your left shoulder blade.

Feel into your neck,

The back of your head and the top of your head.

Feel the whole back of your body.

Then move your attention to the front of your body,

Your forehead,

Right temple,

Left temple,

Right eyebrow,

Left eyebrow.

Feel the center point between the eyebrows,

The center point between the eyebrows.

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right nostril,

Left nostril,

Right cheek,

Left cheek.

Feel the whole nose and the tip of the nose,

Your upper lip,

Your lower lip and both lips together,

Your chin,

The jaw and your neck.

Feel your right collarbone,

Your left collarbone,

Right side of the chest,

Left side of the chest,

Upper abdomen,

Navel,

Lower abdomen.

Feel your right groin,

Your left groin and your pelvic floor.

Now,

Feel your whole right leg and the whole left leg.

Feel both legs together,

The whole right arm,

The whole left arm and both arms together.

Feel your whole back,

Your belly and chest.

Feel your whole upper body.

Feel into your whole face and your whole head.

Feel 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,

Both arms together,

The whole back,

The belly and the chest.

Feel the whole upper body,

The whole face and the whole head.

Feel 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,

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.

Please stay awake.

Imagine going on an early morning ski hike.

As you arrive at the base station of the ski area,

You are greeted by a bustling scene of parents and their excited children.

Cool teenagers on snowboards and sporty skiers gliding down the slopes with ease.

You shoulder your skis and make your way through the crowd to the crunchy snow,

Ready to embark on an adventure.

The winter day is simply beautiful with the sun shining down on the sublime mountain peaks,

The snow glistening as it covers the trees,

Blotches and trails.

The serene landscape takes your breath away.

After checking your skins under your touring ski,

You open the touring bindings and buckle up,

Ready to explore the snowy terrain.

You start with a flat path,

Past the ski lift and into the sparkling white forest.

Following the trail that a few touring skiers have already made through the fresh snow.

As you glide effortlessly over the white splendor,

The clear and cold air flows around your face,

Making you feel alive.

A gentle rustling sound reaches your ear as the wind blows a few clinking ice crystals from the treetops.

Birds are chirping in the forest and the snow crunches softly under your feet.

As the trail begins to rise,

Winding through the forest in large turns,

The air becomes clearer and fresher.

The snow-covered trees and the sun caressing your skin between the tree trunks make for a picturesque sight.

As the path becomes steeper,

You continue to climb with small trudging steps,

Feeling the effort in your legs.

Your ski poles move supportively through the soft white snow.

After another turn,

You catch sight of the summit at the end of the path.

The sound of people's voices becomes clearer and you feel a surge of euphoria as you take the final few meters.

At the top,

You are greeted by a bench sunk in the snow next to the summit cross,

With the horizon opening up before you,

Revealing the wintry expanse in the valley and the playfully erected peaks all around.

Above you,

The sun shines as if congratulating you on your adventure.

As you take off your skis,

Sweep the snow off the bench and sit down,

You feel warm and comfortable.

The cold wind from the summit refreshes you and you take in the stunning view with pride.

This moment,

Up here on that mountain,

Is all that counts.

There is nothing to do but breathe deeply and marvel at the natural beauty around you.

You unpack your provisions and savour your warm tea and thick sandwich.

Nothing ever tasted so good.

This intense moment fills you with great joy as you feel one with yourself,

The mountain and nature.

You feel the connection with all beings.

You feel completely with yourself.

Now,

Remember your resolution from the beginning of the practice,

Your Sankalpa.

Repeat your resolution three times,

Silently,

Full of trust and with confidence.

Now feel your breath.

Feel your breath flowing in and out of your nostrils.

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

Your body is relaxed and lying on the floor.

Feel your skin and clothes.

Feel the pillow and blanket touching you.

Enjoy the heaviness of your body resting on the floor.

And direct your awareness to all points of your body that touch the floor.

The back of your heels,

Your thighs,

Your buttocks,

Shoulder blades,

Back of your arms,

Hands and the back of your head.

Feel whether something has risen into your consciousness during this practice that you would like to write down or think about a little longer.

Maybe something has dissolved or cleared up,

An idea has risen or a new point of view has come up.

Stay for a moment with your eyes still closed.

Visualize the space around you.

Imagine where you are in the room and what other objects are around you.

Stay calm until you feel ready to move.

Then begin by slowly moving your hands and feet,

Reaching and stretching.

Then open your eyes.

Enjoy your refreshed and awake state and slowly sit up.

The practice of Yoga Nidra is now complete.