Intermediate Yoga Nidra - Meeting Your Inner Sage

In this Yoga Nidra, you will be guided through a deeply relaxing journey designed to bring peace to your body and mind. You'll experience a calming Body Scan, guided visualizations, and gentle breath awareness, helping you to release tension and embrace stillness. As you drift deeper into relaxation, you'll encounter your inner sage—an embodiment of wisdom and guidance.

This sage offers insight into your challenges and holds the answers to questions you may have. Whether you're seeking relaxation or insight, this meditation will leave you feeling restored and centered.

Music by Chris Collins (indiemusicbox)

Transcript

Get ready for Yoga Nidra.

While you can practice in any posture,

Lying flat on your back is ideal for longer sessions.

Ensure your head,

Neck and shoulders are aligned.

Place your arms by your sides with palms facing up and position your legs straight with your feet slightly apart.

Do everything you need to do now to create comfort.

Check that your head and neck are as comfortable as possible.

Jaw softening,

Shoulders softening,

Upper back and lower back softening,

Hips,

Legs,

The entire body softening into the support.

Feel the support of the surface beneath you.

Let it hold you as you completely surrender to gravity.

Take a deep breath in and as you exhale release anything you feel you need to do right now.

There is nothing you need to do,

Nothing you have to think about,

Set everything aside.

Bring all of your attention inward.

Inhale feeling present in this moment.

Exhale letting go of anything outside of this moment.

Allow the body to settle into the ease of non-doing,

Effortless.

Begin to feel the stillness.

Rest in that stillness.

If you have a sankalpa allow it to arise in your awareness.

If you don't have a sankalpa you can use the affirmation I am supported or any other statement that feels right.

Mentally repeat your sankalpa three times.

Now take a journey through your body,

Observing with curiosity and ease.

Let your mind gently move from one body part to the next,

No need to think,

Just be aware.

Start by becoming aware of the right side of your body.

Gently be aware of the right side of your body.

Become aware of your right hand,

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Pinky finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right waist,

Right hip,

Right thigh,

Kneecap,

Calf muscle,

Ankle,

Heel,

Sole of the right foot,

Top of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now shift your awareness to the left side of your body.

Become aware of your left hand,

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Pinky finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left waist,

Left hip,

Left thigh,

Kneecap,

Calf muscle,

Ankle,

Heel,

Sole of the left foot,

Top of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now move your consciousness right and left as I guide you through each part alternately.

Right toes,

Left toes,

Right sole of the foot,

Left sole of the foot,

Right heel,

Left heel,

Right ankle,

Left ankle,

Right calf muscle,

Left calf muscle,

Right knee,

Left knee,

Right thigh,

Left thigh,

Right hamstring,

Left hamstring,

Right buttock,

Left buttock,

Right hip,

Left hip,

Pelvis,

Pelvis,

Lower abdomen,

Waist,

Upper abdomen,

Entire abdomen,

Ribcage,

Right side of the chest,

Heart center,

Left side of the chest,

Heart center,

Right collarbone,

Left collarbone,

Center of the collarbones,

Right shoulder,

Left shoulder,

Right arm,

Left arm,

Right elbow,

Left elbow,

Right hand,

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Pinky finger,

Finger,

Left hand,

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Pinky finger.

Retrace your attention to the shoulders,

Neck,

Throat,

Tongue,

Roof of the mouth,

Sensations in the gums,

Teeth,

Chin,

Lower lip,

Upper lip,

Both lips together,

Right nostril,

Left nostril,

Both nostrils,

The nasal passage between the nose and the throat,

Center of the brain,

Right eardrum,

Center of the brain,

Left eardrum,

Center of the brain,

Right eyeball,

Left eyeball,

Right eyebrow,

Left eyebrow,

Eyebrow center,

Forehead,

Right temple,

Forehead,

Left temple,

Forehead.

Bring your attention to the crown of your head.

Be aware of the scalp and the tissues beneath.

Be aware of the bone of the skull at the crown of your head.

Back of the skull to the base.

Vertebra of your neck.

Upper back.

Shoulder blades.

The ribs curving out from the spine to the front of your body.

Bring your awareness back to the spine.

Moving down through the vertebra of your middle back.

Lower back to the sacrum and down to the tailbone.

Move awareness inside the tailbone,

Inside the tailbone.

Awareness moves from the inside of the tailbone,

Up through the sacrum,

Through the center of the spine,

Up through the lower spine,

Middle spine,

Upper spine,

To the top of the neck,

Back of the head,

Back of the head,

Right side of the head,

Left side of the head,

Entire head.

Be aware of the entire head.

Be aware of the entire body.

Entire body.

Whole body together.

Bring your awareness to the breath.

Become aware that you are breathing.

Just become conscious that you're breathing nothing else.

Continue your awareness of breathing and gradually bring your attention to the eyebrow center.

Imagine that you're breathing through the eyebrow center.

Imagine that your breath moves in and out from the forehead.

Imagine that your breath moves through the eyebrow center to a point in the center of the brain.

Maintain your awareness of the breath through the eyebrow center.

And start counting your breaths backwards from 27.

Breathing in 27,

Breathing out 27,

Breathing in 26,

Breathing out 26,

And so on.

Now let go of counting.

And recall the experience of pain.

Any kind of pain you have experienced in your life.

Head pain,

Stomach pain,

Any physical or mental pain.

Everyone has experienced pain at some time in their life.

Remember that pain.

Feel that pain.

Try to make that experience of pain as clear as possible.

Deepen your awareness and feel that pain intensely.

Continue to concentrate on the experience of pain.

Now experience the feeling of pleasure.

Any pleasure.

Concentrate and remember the feeling of pleasure.

It may be according to your sense of touch,

Smell,

Taste,

Hearing,

Or sight.

Or any kind of mental pleasure.

Recall that pleasure and try to develop it into an intense ecstatic experience.

Let go of pleasure and shift into your inner wisdom.

Allow yourself to expand into the real.

Allow yourself to expand into the real of limitless imagination.

Picture yourself walking on a narrow path leading to a dense pine forest.

Feel the sun's warm rays shining on your shoulders and back.

As you approach the forest,

Notice the tall mesmerizing trees lining your path.

Enter the forest,

Feeling the cool mist on your face and hands and the refreshing temperature against your skin.

Breathe in the scent of pine as you walk deeper into the woods.

Emerging from the forest,

A beautiful meadow spreads before you,

Lush with green grass.

Walk through the meadow savoring the fresh scent of the grass.

At the far end you see a garden,

Vibrant with fruit trees and colorful flowers.

Enter the garden and breathe in the soft fragrance of peach and almond blossoms.

Listen to the cheerful chirping of birds.

A small stream flows through the garden.

Across the stream is a ravine with a majestic ancient oak tree.

Near the oak,

A small wooden table and two chairs await you with a teapot and two teacups ready for tea.

Cross the small bridge over the stream.

Approach the table and sit down.

You notice another person in the garden descending from the bridge.

They are simply dressed in white.

They are simply dressed with white hair and kind eyes that radiate wisdom.

As they approach and sit across from you,

Feel their presence filled with wisdom,

Love and harmony.

You sense that they hold answers to your questions.

Listen with your heart.

You can ask them any questions or seek guidance or simply enjoy their presence.

If the answers don't come directly,

Don't be discouraged.

They may reveal themselves later in your dreams or as insights over the coming days.

I will now leave you for a few moments of silence.

Before they depart,

They place a small wooden chest on the table before you.

Open it.

And inside you will find a treasure.

A gift that holds the key to your current challenges.

This treasure is uniquely yours.

As they leave the garden,

It is now your turn to return to your reality.

Retrace your steps back through the meadow,

Pass through the dense forest and gently return to the room where you are now.

Develop a soft awareness of your body from the top of your head to the tips of your toes and feel the deep relaxation and peace that surrounds you.

Now allow your sankalpa to arise once again in both words and feeling.

Repeat your sankalpa mentally with full awareness and intention three times.

Become aware of your breath.

Simply notice the natural flow of your breath.

Feel the awareness of your whole body and the awareness of your breathing.

Your body is lying completely relaxed on the floor.

You are breathing slowly and quietly.

Stay lying still for a few moments,

Keeping your eyes closed.

Start moving your body and stretching softly.

Take your time,

There is no need to rush.

When you are ready and sure that you are fully awake,

Sit up slowly and open your eyes.

The practice of yoga nidra is now complete.

Reviews

Very good pace, I enjoy the extended music at the end.

Absolutely wonderful nidra! I encountered a source of deep inner wisdom and radiance. Thank you so much for this gift. Namaste

Very very nice. Soothing instructions and lovely visualizations. Feeling rested and strong in my Sankalpa. Thank you.☮️💖🙏🖖🪷🕉