Yoga Nidra Journey To The Mountain

Take a Yoga Nidra journey to the mountain peak to ground into your body and clear your mind. Yoga Nidra is an ancient sleep meditation practiced on the ground in savasana. This meditation begins with a guided relaxation for your physical body, and awareness of the natural flow of your breath. This opens you into a space between waking and sleeping, where the brain waves slow down and you can restore your energy on a deeper level. We conclude with a journey to the mountain peak. Enjoy!

Transcript

Welcome to your yoga nidra journey to the mountain.

Get ready for your meditation in the posture of shavasana and make yourself comfortable and relaxed.

Roll your shoulders beneath you and open your arms away from your body with your palms turned toward the sky.

Your legs heavy,

Your feet resting apart.

Close your eyes.

Sense into the quiet darkness behind your eyelids,

The bones of your body sinking into the earth and your breath flowing through your body.

Yoga nidra is a practice of internal awareness and all you need to do is actively listen to the sound of my voice as you feel and sense into your body and breath.

There's nothing else you need to do in this space of rest.

Give yourself a moment to become present.

Take a breath in and feel calmness spreading throughout your body and breathe out,

Opening to your inner space.

Become aware of sounds in the far distance.

Listen for the sound that's furthest away from you.

Your attention moving from sound to sound,

To sounds immediately outside your room,

Sounds closer in the room around you.

Imagine the room around you,

The space around your body and without opening your eyes.

Visualize the four walls,

The ceiling and the floor.

See your body lying on the floor in perfect stillness,

Sensing the meeting points between your body and the floor,

The floor and your body.

Aware of your natural breath,

The movement of breath rising and falling in your heart space.

Now it's time to create your intention for practice known as sankopa.

This is a simple statement made in the present tense that arises from the wisdom of your heart.

What is it you need?

Speak it mentally to yourself three times with awareness and then let it go.

Rest awareness again into your physical body,

Into the muscles,

Tissues and bones.

Breathe into the center of your chest and relax your heart and lungs.

Sense and feel into the core of your right shoulder,

Upper arm,

Elbow,

Wrist,

Palm,

Back of your hand,

Feel your right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

The empty spaces between your fingers.

Breathe into the right side of your chest,

Armpit,

Waist,

Deep into your hip.

Sense the right thigh,

Knee,

Ankle,

Sole of your foot,

Top of your foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Sense and feel into the core of your left shoulder,

Upper arm,

Elbow,

Wrist,

Palm,

Back of your hand,

Feel your left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

The empty spaces between your fingers.

Breathing into the left side of your chest,

Armpit,

Waist,

Deep into your hip,

Feeling left thigh,

Knee,

Ankle,

Sole of your foot,

Top of your foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Feel your right heel,

Left heel,

Right buttock,

Left buttock,

Right shoulder blade,

Left shoulder blade,

The whole length of your spine,

The whole of the back body together.

Sense into the top of your head,

Forehead,

Right eyebrow,

Left eyebrow,

The eyebrow center,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

Nose,

Tip of the nose,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Chin,

Jaw,

Throat,

The whole head together.

Feel the right side of your collarbone,

The left side of your collarbone,

Right side chest,

Left side chest,

Middle of your chest,

Upper abdomen,

Lower abdomen,

The whole abdomen together.

Breathe into the whole right arm,

The whole left arm,

Both arms together,

The whole right leg,

The whole left leg,

Both legs together,

The whole of the back,

The whole of the front,

The whole of the head together,

Arms,

Legs,

Back,

Front,

Head together,

The whole body together,

The whole body lying on the floor in perfect stillness.

Become aware of your whole body and the space around your body,

Aware of your whole body and the space within your body,

Your body and space together.

Breathe into this space and bring your awareness into the currents of your breath.

Sense the coolness of your breath move through both nostrils and the warmth of your breath move out over the top of your lip.

Coolness and warmth together as one sensation,

One current of breath moving through you.

Present with your breath at your belly,

Following the current of your breath into your heart,

The space of your breath filling every cell of your body.

Pure awareness of breath and the space within the breath,

Your breath and space together.

Within this space awaken a sensation of heaviness within you,

Sensing into heaviness and feel the weight of your bones sinking deeper into the earth.

You feel heavy,

Solid like stone.

Now awaken the opposite sensation of lightness,

The sensation of lightness within you.

Feel the lightness of your body as you float into the air.

You feel light like a bird in the sky.

Move your awareness back and forth between these two sensations.

Heavy,

Light.

Can you feel heavy and light together as one sensation,

One space of awareness?

Rest your awareness between your eyebrows and imagine in this space a single point of light.

Concentrate your attention and imagine in your mind's eye that it's an early morning in the moments before sunrise when it's still dark outside.

You're walking up a long hill toward the east,

Climbing steadily to the top of a mountain.

If you look back behind you,

You'll see a crescent shaped moon hanging low in the sky.

You know that soon the sun will rise in the mountains in front of you and in the valley below the soft lights of the city twinkle through an early morning mist.

The path in front of you winds back and forth along the side of a steep slope.

You step carefully between boulders and over bridges suspended across a rushing mountain waterfall.

The lights of the city fade away and become a distant memory.

Your awareness is directed upward toward the top of the mountain peak.

Even though you can't see the peak through the early morning mist,

You know you're headed in the right direction.

You feel the mountain peak calling to you calling you forward from deep within your bones and step by step you continue onward.

Ahead of you there's a gap between two hills.

The sky begins to pale as it gives way to the dawn.

You catch a glimpse of a towering snow-covered mountain climbing through packed snow.

Your tracks crunch as you break the surface.

Suddenly your path opens onto a glacier.

There are creeks and groans of shifting ice as you move swiftly across and on the other side you stop to catch your breath rubbing your hands together for warmth placing your gloves over your face for a moment.

You're nearing the top of the mountain and suddenly it's very cold.

The wind howls and whips around your body and you feel the freezing cold through your clothes.

It's getting hard to see the path in front of you.

Snow and ice cling to your shoes to the tips of your eyelashes.

Your steps are careful and well placed.

Aware of your breath as you continue upward toward the call of the mountain peak.

A steep rock face and a thick bush lie between you and the top of the mountain.

All you can see is what's directly in front of you.

As small gaps in the rock face appear you climb upward methodically your hands secure on the thick roots that grow outward from the rock.

Eventually you break through the thick bush to the mountain peak and a brilliant view reveals itself to you.

In the east a vast range of snow-covered peaks and deep valleys and to the west rolling hills and plains that lead to the ocean.

Watch the Sun as it rises in the east like a golden beam scattering its rays of light off the snow.

Soft hues of pink and gold wash over your eyes and penetrate your skin.

The sunlight strikes the peak of the mountain and moves down its sides deep into the valleys until all the shadows retreat.

Sit with crossed legs at the top of the mountain in meditation posture.

Colorful prayer flags blow in the wind above you and the light of the sunrise fills your eyes fills your heart warming every cell of your body every cell of your body filled with radiant light.

Gently you sense a presence with you at the mountain peak.

This invisible presence emerges through the stones the trees and the sky above.

It's as though you can feel the heartbeat of the mountain itself.

Deep within yourself you know you were called to the peak of the mountain for a reason.

You've come here with a special wish something you've carried in your heart through all the difficulties all the obstacles of your life.

This is the moment to repeat your heart's intention your sankalpa.

Repeat the same intention that you created at the beginning of the meditation three times with great feeling and awareness.

Now release your intention like an offering into the wind.

Free your awareness in all directions.

Your awareness free to expand in all directions at once.

Now it's time to return to retrace your steps back down the mountain.

Into the rolling valleys below allow the morning light to guide you revealing the pathway at your feet as you return.

Returning back to your breath back to your body your body lying in perfect stillness on the earth.

Awakening your senses into the space around you returning to the waking consciousness of your dream.

Thank you for spending this time in meditation with me.

Namaste.

Reviews

Beautiful blessings to you and yours, I had very vivid dreams! Thank you. 🕊

Beautiful; I drifted off quickly and will revisit regularly⛰️

Nice voice, well paced body scan, and excellent trip up the mountain!

Beautiful, thank you 🌼💕