Yoga Nidra - Inner Wisdom

This Yoga Nidra Practice helps you to connect with your Inner Voice. As in every Yoga Nidra Practice we calm the stormy sea of our mind and allow subtle messages of our subconscious and unconscious mind to surface.

There is nothing you need to do, simply listen to the voice and close your eyes.

Keep a piece of paper or journal next to you for scripting after the practice.

Transcript

Welcome to the practice of Yoga Nidra.

This particular practice gives room to your inner wisdom,

As the practice of Yoga Nidra gives you the security and the calm to be yourself.

We quiet the mind,

Giving space to subtle messages and that might arise from the subconscious and unconscious dimensions of our mind.

Lie down and make yourself comfortable.

Make sure to stay warm during the practice and allow yourself as much support as you need today.

Use pillows,

Blankets,

Lumbar support,

Knee support if you wish and then stretch out your legs and let them rest without touching each other.

Adjust your position so that you feel expanded,

Wide and open.

Keep your head in line with your spine.

Then place your arms alongside your body without touching your body,

With your fingertips facing up.

Close your eyes now.

Take a deep breath in,

Then exhale and let go.

Take another deep breath in,

Then exhale and let go.

Let go with the breath.

Become aware of all the sounds that you can hear right now,

Reaching your ear with no effort.

Focusing on the furthest sounds that you can hear,

Maybe outside the building,

On the street or sound of wind through the trees.

Maybe it's raining outside or birds are chirping.

Let your hearing and senses radiate outwards.

Move your attention from one sound to another without identifying their source or origin.

Then gradually draw your attention to closer sounds,

Maybe inside your building or inside your room.

The sound of my voice,

Other sounds that you can hear.

Visualize yourself in this space.

Visualize how you are lying on your support,

Mat,

Sofa or bed.

Visualize the room or the space around you.

And imagine your body lying on the floor.

The position of your body,

Your clothes,

Hair,

Face.

Observe any tension on your face.

Dissolve any remaining tension in the jaw by slightly separating your teeth and lips.

Let your eyes get heavy.

Let your eyebrows sink deeper.

Let your eyebrows separate and your forehead relax.

Notice how your whole head is becoming heavier.

Notice is that your whole body is relaxed and not moving.

Let your breath flow in and out.

Breathe in.

And with the exhale,

Mentally or out loud,

Say the mantra Aum.

Feel the peace in the whole body.

And again,

Deep breath in.

And with the exhale,

Mentally or out loud,

Repeat the mantra Aum.

Feel the vibration in the whole body.

Feel your whole body.

You are aware that you are now practicing yoga nidra.

Stay awake throughout the practice and simply follow the instructions.

Now set your sankalpa.

Either use the sankalpa that you have been using for some time now,

Or if you don't have one,

Just let a short,

Positive sentence,

The present tense come up in your mind,

Representing a personal resolution,

A decision,

A transformation,

A positive path,

A direction for your life or a change of your personality.

Repeat that resolution three times silently in your head,

Full of trust and with firm confidence.

Feel your body.

Let your breath flow in and out of your whole body.

Stay awake and present.

We now begin with the circling of perception,

Drawing your attention to individual parts of the body.

Let your breath,

Your prana,

The life energy flow through every part of your body.

This circling of perception creates a band of energy through the whole body.

It refreshes and rejuvenates the body at the same time.

We start with the right side.

Feel your right hand thumb.

Second finger.

Middle finger.

Ring finger.

Pinky finger.

Back of the hand.

Right wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Right side of the chest.

Right thigh.

Lower leg.

Soul of the foot.

Top of the foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

The pinky toe.

Feel your whole right side.

Then move over to the left.

Left hand thumb.

Index finger.

Middle finger.

Ring finger.

Pinky finger.

Left palm.

Back of hand.

Wrist.

Forearm.

Upper arm.

Left shoulder.

Side of the chest.

Ankle.

Heel.

Soul of the foot.

Top of the foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Feel the whole left side.

Feel the entire left side.

Then move to the back of the body.

Right heel.

Left heel.

Right calf.

Left calf.

Right buttocks.

Left buttocks.

Your lower back.

Your middle back.

Upper back.

Feel the entire spine from your tailbone to the crown of the head.

Left shoulder blade.

Right shoulder blade.

Left shoulder blade.

Back of the head.

Top of the head.

Feel your whole back of the body.

Feel the whole back of your body.

Then move to the front.

Feel your forehead.

Right temple.

Left temple.

Right eyebrow.

Left eyebrow.

The point between the eyebrows.

Right eyelid.

Left eyelid.

Right eye.

Left eye.

Right ear.

Left ear.

Right nostril.

Left nostril.

Right cheek.

Left cheek.

Nose.

Tip of the nose.

Upper lip.

Lower lip.

Both lips together.

Feel your chin.

Jaw.

Your right collarbone.

Left collarbone.

The right side of the chest.

Left side of the chest.

Upper abdomen.

Navel.

Lower abdomen.

Feel the pelvic floor.

Feel the entire front of the body.

The whole front of the body.

Feel 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.

Stay awake.

Focus on your breathing.

Let your breath move up through the nose.

Moving through both nostrils left and right.

Merging at the bridge of the nose.

Let the breath flow into the nostrils.

Then moving up towards the center of the eyebrows.

The breath forms a triangle.

Breathing warm air through both nostrils towards the eyebrow center point.

Feel the warmth of the air when you breathe out.

And the coolness of the air breathing in.

Let the air flow in through the nostrils.

Cool air coming in.

Then focus your attention on the left single nostril.

Feel the air flow in through the left nostril.

Cool air coming in.

And out through the left nostril.

Feel the warmth of the air flowing out through the left.

Cool air coming in.

Still the left side.

Warm air flowing out.

Then consciously try to let the air flow in through the right nostril.

Feel the cool air coming in through the right.

Warm air flowing out through the right.

Feel the coolness.

Breathing in.

Feel the coolness.

Breathing out.

Observe the two currents left and right.

Feel how they flow towards the center of the eyebrows from both sides left and right.

Feel the temperature of your breath.

In yoga the flow of breath in the left nostril is called Ida,

Representing the power of the moon,

The regenerating energy.

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

The solar energy and activating power.

Ida is cooler and Pingala is warmer.

Keep your attention on your breath.

And imagine yourself breathing alternately through both nostrils.

Inhale through the left nostril.

Exhale through the right nostril.

Inhale through the right nostril.

Exhale through the left nostril.

Inhale again through the left nostril.

Exhale through the right.

Inhale through the right.

Exhale through the left.

Inhale through the left.

Exhale through the right.

Inhale through the right.

Exhale through the left.

Inhale through the left.

Exhale through the right.

Inhale through the right.

Exhale through the left.

Inhale through the left.

Exhale through the right.

Notice how the flow is harmonizing and calming all of your currents.

Notice how the inner sea is calming down.

Remain in that calm sea,

Breathing deeply through the nose,

Balancing left and right,

Regenerating and activating.

And listen to your inner voice,

Your inner wisdom.

Focus on your breath and notice any insight or message coming up now.

Any idea,

Image,

Sensation,

Feeling.

Just stay impartial and observe from a calm,

Steady state,

Focusing on a deep,

Calm sea.

Then focus again on the point between the eyebrows,

Your eyebrows and a point.

Visualize the sign for OM.

If you don't know or recall the OM sign,

It looks like a number 30,

Three and a zero.

Or simply visualize the letters O and M.

OM.

Visualize your OM as it expands and contracts with each breath.

Inhale,

Let your OM expand.

Exhale,

Contract.

Watch your inner screen at your eyebrow center point.

Hold that inner screen,

Visualizing the sign OM.

Let it expand with each inhale and contract with every exhale.

Inhaling,

Expand your OM.

Exhale,

Contract.

Inhaling,

Expand.

Exhale,

Contract.

Release your inner screen and eyebrow center and move deep into your body.

Feel your prana,

Your life energy.

Feel the warmth of the life energy.

And move deep into your body.

Feeling your own warmth is a pleasant sensation.

Notice that your warmth is your prana.

Feel that life energy in your whole body.

Feel that life energy expand beyond your body.

Gently guide your breath into every area of your body.

Warmth into every area of your body.

Guiding your breath.

Listen to what your body would like you to know.

Whatever voice your body might have.

Just listen to your inner wisdom.

Stay present and impartial to anything that might come up.

Be welcoming to your inner voice.

Stay awake and present.

Remember your resolution from the beginning of the practice.

Your sankalpa.

Repeat your resolution now three times,

Full of trust and with confidence.

Now listen to your breathing again.

Breathe in and out through your nose.

And reconnect with your outside world through your breath.

Take a deep breath in.

Exhale and feel your body lying relaxed and refreshed on the mat.

Feel your feet.

Your pelvis.

And move your feet gently.

Move your legs.

Move your hips back and forth.

Feel the back of your head on the mat or bed.

And move your head gently from side to side.

Feel your shoulders,

Arms,

Hands.

Move your fingers,

Hands and arms.

Take another deep breath in and out.

Waking up your entire body.

As soon as you're ready,

Maybe now or later,

Roll over onto your side and lift yourself up into sitting.

Use that insight or inner wisdom you just received and write it down in your journal or notebook,

Piece of paper.

It might also be an image to draw.

Or a color.

Or just a heart to remind you to love yourself.

The practice of yoga nidra is now complete.

Reviews

This meditation calmed me in the middle of the night. It made it easier to get back to sleep. Thank you 🙏.