Yoga Nidra 'Temple Visualization'

Promoting deep sleep states and relaxation which venture beyond the physical realm in rest to the imaginative dimensions of the subconscious mind.

Transcript

Yoga Nidra,

Temple visualization.

Prepare yourself for the practice of Yoga Nidra.

Lying down in a comfortable position.

Close your eyes.

Palms face upwards.

Feet slightly apart.

Allow for any final movements until you feel settled.

Breath into stillness.

Heaviness.

Spaciousness.

Let go of any residual tension in the body.

Stand the body from head to toes.

Allow the weight of the body to succumb to gravity.

Feel the whole back of the body from the top of the head to the soles of the feet.

Notice the points of contact where your body meets the earth beneath you.

Widen the senses.

Hearing.

Taste.

Touch.

Smell.

Listening deeply to the subtle movements below the surface of the body.

Awareness of the underlying rhythm of the body.

Feeling now the whole front of your body from the top of the head to the tips of the toes.

The whole body.

Head.

Neck.

Shoulders.

Torso.

Spine.

Arms.

Hands.

Hips.

Legs.

Feet.

Bring your awareness to the face.

Notice the forehead.

Smoothing any creases,

Any wrinkles here.

Notice the eyes and the space behind the eyes.

Relax this space.

Notice the nose.

Relax the tongue away from the top palate of the mouth.

And soften the creases of the lips.

The jaw.

The inner ears.

The base of the throat.

Move now to the center of the eyebrows.

Awareness of the space between the eyes.

Chiddy-kasha.

The seat of consciousness.

Notice the top of the head.

The area behind the ears at the base of the skull.

Awareness in the space between these points.

Move your attention to the base of the nose.

Noticing the air draw through both sides of the nose.

Bring your attention to the base of the throat.

To the air as it passes here.

Notice the chest and the rib cage rise and fall with every cycle of breath.

Notice the abdomen.

The space from the navel to the pubic bone.

Notice this space rise and fall.

Feel this space as if filling a balloon.

The muscles here become thin,

Elastic.

Now follow the breath from the navel to the nose.

From the nose to the navel.

Continue breathing.

Begin to see and feel the breath as a wave moving along the length of the spine.

As if the breath is breathing you.

Now is the time to set your sankalpa,

Your intention.

This small seed will be planted into the subconscious for later recollection.

Choose one word or a statement.

Something that you are needing,

Wanting or perhaps needing to let go of.

Repeat your sankalpa mentally three times.

Take your awareness now inside the body.

Investigate the skin,

The joints,

The muscles.

Imagine you could go deeper to see inside the fascia,

The tissues and spaces between the internal organs.

Ligaments,

Bones,

Blood vessels,

Nerves,

Cells,

Atoms.

Your whole body is now peaceful,

Quiet,

Still.

Feel the sensation of heaviness,

Sinking,

Dropping.

Experience the subtle movements of the body.

This deep,

Natural rhythm.

Take your time to feel this rhythm.

Do so without effort,

Giving up control.

Healing away another layer and any sensation of holding.

Feel the body as fluid and formless,

Spacious,

Open.

Total awareness.

Do not sleep.

Total awareness.

Visualize the sensation of lightness,

Weightlessness.

Feeling the body as light as a feather,

Floating.

Feel the body as light as a feather,

Floating.

Bring your awareness now to the center of the eyebrows,

Chittikasana.

Notice any colors,

Qualities,

Sensations.

Move deeper into this space.

Begin to fill this space with darkness,

Imagining empty space.

Avoid a vacuum,

The center of a black hole.

Allow the senses to experience this.

Expansiveness,

Emptiness.

Experience the feeling of floating in this vast,

Unknown space.

Weightless,

Free.

Let go of time and space.

Feel the body as light as a feather,

Floating.

Feel the body as light as a feather,

Floating.

Feel the body as light as a feather,

Floating.

You now see a tiny flicker of light in the distance.

Move closer to this light.

The tiny flicker seems to be moving closer to you.

As it gets brighter,

You see that it is many lights flickering,

Like galaxies,

Stars,

Planets.

Focus on the brightest of the lights and move towards it.

See this orb of light beaming,

Vibrating,

Pulsing.

Follow this light and notice the space around you,

Filled with colors and images.

Ahead of you,

A large and vibrant temple comes into view.

The background fills with the image and sounds of a forest.

At first,

You see trees,

A field,

Looming mountain tops,

Wild flowers,

Deer,

Birds singing.

You move closer to this ancient temple,

Walking down a narrow dirt path.

Take in the richness of your surroundings.

Smell the aroma of the soil,

Cedar,

Jasmine,

And the sounds of twigs snapping under your feet.

The rustle of birds in the trees.

The sound of a chime in the wind.

The smell of burning incense,

Sandalwood,

And cedar.

The day is dawning,

Light is filling the sky,

And the bright fluorescent sun rises above the horizon.

Experience this.

Feel.

Touch.

Hear with all your senses.

You move towards the temple,

Up the winding path,

And you come to a set of stone steps.

Ascend these steps slowly.

Find yourself moving through thick fog as you climb.

Reach the top and find a large carved stone door,

The doors to the temple.

Pause.

Listen.

Move to the door and open it with both hands.

Inside you see a room bathed in light,

Candles,

Lanterns,

Flowers,

Smoke looming in the air.

You are alone.

You come across an altar at the center of the room.

Kneeling down,

You sit.

Place the object that is in your hand at the base of the altar.

Sit here for a time.

Gaze upon the candlelight.

Stare deeply into the flame.

The rich colors consume your sight.

Allow this to fill the space between your eyebrows.

Feel the warmth like a blazing sun.

This warmth permeates your whole body.

Feel this warmth.

Do not sleep.

Total awareness.

Empty the mind.

Feel this warmth.

Empty the mind.

Feel this warmth.

Slowly you rise from kneeling.

Take your time as you quietly walk out the temple,

Down the steps and back through the fog.

Find your way to the very base of the footpath and begin your descent through the trees,

Down the mountain.

Find yourself staring out into the unknown,

Seeing a vast beach,

Waves,

An endless ocean.

Empty the mind.

Now visualize your body lying on the floor.

See yourself from above,

The contours of your body,

The colors in the room,

The position of your body.

Notice your surroundings,

The sounds.

Widen the ears.

Slowly bring yourself back to the sensation of heaviness.

Succumb to gravity.

Return to the breath.

The chest as it rises.

The chest as it falls.

The belly rises.

Belly falls.

Allow the breath to move along the length of the spine,

Like a wave on the ocean tide.

The breath moves beyond the lungs into every cell of your body.

Allow the breath to reawaken physical sensation.

Notice the fingertips,

The toe tips,

Palms of the hands,

Soles of the feet.

Notice the face,

Jaw,

Lips,

Cheeks,

Nose,

Eyes,

Taste,

Touch,

Sound.

Feel the ground beneath you.

Return to your sankalpa,

Your intention.

Keep the eyes closed,

But begin to move.

Fingertips,

Toes,

The space between the fingers,

The space between the toes.

Gently rock the head from side to side.

Allowing the body to move gradually,

Quietly.

Find yourself rolling to one side.

The knees curl into the chest.

Stay here for some time.

Eventually return to your seated posture,

Sukhasana,

Cross-legged.

Bring the hands to the heart,

Anjali mudra,

Palms touch,

Fingers touch,

Thumbs touch.

Feeling both halves of the body unite here.

Inhale,

Breath through the nose.

Exhale,

Breath out of the nose.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Thumbs to the forehead.

Bowing to yourself.

The practice of yoga nidra is now complete.

Reviews

Wonderful! Thank you

Wow. Hypnotic and incredible 💚

Wonderful..thank you

So great, thank you so much

I was skeptical about this one but I found the experience refreshing and lovely. I wish it had been twice as long.

I love this meditation! Great body scan and then visualizing. I listened to it before bed and had crazy dreams and woke up early so perhaps best for earlier in the day, kind of stimulating I found. Thanks 🙏.

This an outstanding piece and I was thoroughly impressed with the fact that during a panic attack it was able to calm me down and send me to sleep.

Great sleeping meditation.

Always puts me straight to sleep! 😍

This is a 35 minute sleep meditation and I don't remember 5 minutes of it because - it knocked me out! 5 stars.

Put me to sleep, thank you

Lovely guidance, thank you

Fantastic!!!! Loved it.

Beautiful. This is one of the best yoga Nedra practices I have found. The voice of the woman giving the instructions was a joy to listen to, the words were spoken with good inflection and. Her message was soothing and easy to take in. Plus the meditation had a mythological quality to it and it's what I thought yoga Nedra was about.

Very relaxing and difficult to get to the end without dozing! 😴✌🏼️🙏🏽

Great. Thanks. Namaste 🙏🏼

Beautiful. Best visualisation I've had in a while. Thank you. :)