Yoga Nidra - Transformation

Yoga Nidra is a practice of deep relaxation. It is a dynamic sleep in which physical, mental and emotional activity comes to rest. In this episode, following the extensive body scan, we take a dream journey. Through the activation of our energy points, or chakras, we will transform and restore our energies, our mental and physical strength.

Visualisations like the dream journeys serve our mental relaxation and clean our subconscious mind from hidden content.

Transcript

Welcome to the practice of yoga nidra.

Lie down comfortably on a mat or your bed.

Your legs are stretched out and slightly open.

Your spine is straight and your head is either completely laid down or on a small pillow.

Make yourself comfortable.

Cover yourself so you stay warm during the entire practice.

To relax your eyes,

Place a small pillow or meditation mask over your eyes.

Then place your arms alongside your body,

With your palms facing up.

You don't need to move any more and you can close your eyes.

Listen to your surroundings.

Be aware of any noise outside or in this building.

Just listen.

Then listen to your own breathing.

Take a deep breath.

Light,

Bright air coming in.

Exhale deeply,

Making a sound.

Heavy,

Dark air flowing out.

Breathe in bright,

Clear air one more time.

Exhale,

Making a sound.

Dark,

Heavy air.

Let everything fall off.

Let go of your thoughts and just listen to the voice.

Feel your body.

Feel your heels heavy on the mat or bed.

Let your heels sink deeply into the ground for the next exhale.

Feel your sacrum lying heavily on the mat.

Let your sacrum sink deeper into the surface as you exhale.

Feel the back of your head become heavy on the mat.

Exhale deeply and let the back of your head sink deep into the mat.

Your body and mind are completely relaxed now.

Feel your body.

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.

Now repeat your 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.

Now direct your attention to individual parts of the body.

Let your breath,

Your prana,

The life energy,

Flow through this part of your body.

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

It refreshes and relaxes the body at the same time.

We start on the right.

Feel your body but don't move.

Right hand thumb.

Second finger.

Third finger.

Fourth finger.

Right hand pinky finger.

Palm.

Back of hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Armpit.

Side of the chest.

Right waist.

Right hip.

Thigh.

Knee.

Lower leg.

Right ankle.

Heel.

Sole of the foot.

Back of the foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

The right pinky toe.

Feel the whole right side.

Left side.

Left hand thumb.

Second finger.

Third finger.

Fourth finger.

The left pinky finger.

Palm.

Back of hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Left armpit.

Left side of the chest.

Waist.

Thigh.

Left knee.

Lower leg.

Ankle.

Left heel.

Sole of the foot.

Back of foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Left fifth toe.

Feel your whole left side of the body.

Then go to the back of the body.

Right heel.

Left heel.

Right calf.

Left calf.

Right thigh.

Left back of thigh.

Right buttocks.

Left buttocks.

Move up to the lower back.

Up to the middle back.

The upper back.

Feel the entire spine.

Feel the entire spinal column.

Right shoulder blade.

Left shoulder blade.

Neck.

Back of the head.

Top of the head.

Feel the whole back of the body.

Now come to the front.

Forehead.

Right temple.

Left temple.

Right eyebrow.

Left eyebrow.

The centre point between the eyebrows.

The centre point between the eyebrows.

Right eyelid.

Left eyelid.

Right eye.

Left eye.

Right ear.

Left ear.

Right nostril.

Left nostril.

Right cheek.

Left cheek.

The whole nose.

Tip of the nose.

Upper lip.

Lower lip.

Both lips together.

Chin.

Jaw.

Neck.

Right collarbone.

Left collarbone.

Right side of the chest.

Left side of the chest.

Upper abdomen.

Navel.

Lower abdomen.

Right groin.

Left groin.

The pelvic floor.

Feel the whole right leg.

The whole left leg.

Both legs together.

The whole right arm.

The whole left arm.

Both arms together.

The entire back.

The belly.

The chest.

The whole upper body.

The face.

The whole head.

The whole body.

The whole body.

The whole body.

Stay awake and present.

You are in the desert.

You see the prints of your shoes in the hot sand.

You are thirsty and you are lost.

You sink to your knees exhausted and your fingertips touch something solid in the sand.

Something glitters in the sand.

You start digging with your hands and reveal a round geometric shape.

You keep digging.

A gust of wind helps you and blows a lot of the sand away.

The exposed round shape is fixed to a large dark wooden portal.

More of the sand disappears with the wind.

And the large wooden portal is appearing right in front of you.

It's old.

It's dark.

A small door opens a crack in the portal.

It's dark and obscure behind.

You push the wooden door open with your hand.

It's heavy.

Then you go through and stand below the desert.

It smells loamy and damp.

You hear a soft sound of splashing water.

The cave is made of stone and on the wall a small spring runs down the stone.

You drink invigorating,

Clear water.

You go on,

Strengthened and revived.

You can see cones of lime hanging from the ceiling.

You grab one with your hand and the lime crumbles to dust and trickles to the ground.

A clear,

Glowing crystal appears.

The crystal pulsates and you place your hand on it.

A clear light flows through you.

You feel the vibrating energy of the crystal.

You go deeper into the cave and your hand continues to touch the lime cones hanging from the ceiling.

Every time a beautiful,

Shining crystal is exposed.

The next crystal is shining in deep red.

You feel the deep,

Powerful vibration flowing through your body when you touch it.

You feel safe and protected.

You go to the next crystal.

It is orange.

A strong,

Joyful orange.

At the touch you feel the crystal vibrate and joy and warmth flow through you.

Then you touch a yellow crystal.

It shines bright and gives you new and strengthened courage for your journey.

You now know that you are no longer lost,

But you have found your way.

A beautiful green crystal appears next.

You touch it and feel the vibration deep in your heart.

You feel strong and full of love and kindness.

Then you find a blue crystal.

When you touch the next lime cone,

The dust falls to the ground and the blue crystal makes you calm and serene.

Your head becomes clear.

Then you come to a purple crystal.

It shines in bright purple color and when you touch it,

A feeling of peace flows through your entire body.

You recognize yourself.

Yourself being here.

You recognize yourself.

Yourself being here on this journey.

You come back to the bright white glowing crystal.

It shines even brighter and it seems as if it wants to tell you something.

Everything is good.

Your path is the right one.

Trust in your strength.

And as if the crystal would guide you out of the cave of the desert,

You go back through the small wooden door to step outside.

The desert has changed.

You are now standing in a vibrant,

Living and blooming oasis.

Oasis in the middle of trees in a small stream.

Insects fly,

Flowers bloom,

Trees lining the stream,

Birds chirping,

Animals drinking.

You are refreshed and happy and full of strength.

Stay awake and present.

Remember your resolution,

Your sankalpa.

Repeat your resolution from the beginning three times,

Full of trust and with firm confidence.

Be aware of your breath.

Breathe in and out through your nose.

Reconnect with your outside world through your breath.

Feel your whole body lying relaxed and refreshed on the mat.

Relaxed and refreshed on the mat.

Feel your feet and move your feet very gently.

Feel your pelvis.

Move your hips back and forth slightly.

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

And move your head gently.

Feel your arms and hands.

Feel your arms and hands.

Move your arms,

Hands and fingers.

Then take three deep breaths in and out,

Waking up your entire body.

As soon as you're ready,

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

The practice of yoga nidra is now complete.

Reviews

Sends me right into deep rest. Love this one. Thank you