Yoga Nidra Meditation With Sacred Hebrew Letters

This deeply restorative Yoga Nidra practice is created to tap into spiritual healing potential through the ancient sacred letters of the Hebrew alphabet. This session invites you on a journey to explore the layers of consciousness through the mystery and beauty of these letters, each a vessel of divine energy and insight.

Background Music: Nature Eyes Simply Meditation Series 11hz-alpha binaural waves for relaxed focus

Transcript

Welcome to Nale Yoga,

The podcast with Yoga Nidra journeys for deep rest and more.

I'm Ruthie Eisenberg and I'm glad to be here with you today.

This Yoga Nidra practice invites you to connect with the ancient sacred letters of the Hebrew alphabet,

Each letter a vessel of divine energy,

A channel for wisdom and insight.

Now let's prepare for the practice of Yoga Nidra.

Settle down into a comfortable position.

You may use any supports you need such as a pillow or a blanket.

Lay your spine down in complete alignment,

Resting your arms gently by your sides with the palms facing upward.

Rest your feet comfortably apart with the small toes rolled outward.

Tilt your forehead slightly forward to elongate the back of the neck.

And if you feel safe doing so,

You may close your eyes.

Sefer Yetzirah,

The book of formation says,

God engraved with letters and hewed out with breath and set them in the body.

Each letter lives within us,

A whisper of creation that connects us to something greater.

Today you will explore the mystery and beauty of these letters as we journey inward through the layers of consciousness.

Allow this time to be a sanctuary for yourself,

A sacred pause to honor the wholeness that is within you.

Take a few slow deep breaths,

Inhaling deeply and exhaling completely.

Once again,

Inhale deeply and exhale effortlessly,

Letting go of any tension or stress.

Allow the body to naturally soften,

The mind to quiet down and the heart to open.

Make a commitment to remain as still and as aware as possible for the duration of this practice.

And now feel the surface beneath you supporting the weight of your body.

Allow yourself to release all heaviness,

All responsibility for the moment.

Letting gravity take over,

Magnetizing you towards the earth.

With each breath,

Feel your body sink deeper into the surface beneath you,

Allowing every muscle to soften,

Every thought to quiet.

Take this time to bring all of your awareness to the here and now,

Letting go of any lingering thoughts or distractions.

You are here,

Breathing,

Alive and aware.

Still body,

Calm breath,

Quiet mind.

Try to stay connected to my voice throughout this practice and if your mind begins to wander,

Know that you can always return to my voice.

The practice of yoga nidra begins now.

Gently bring awareness to your breath,

Noticing its natural rhythm as it flows in and out.

With your next inhale,

Guide your attention inward and upward to the space of the third eye,

Centered behind the brows.

Here,

Take a moment to form your intention for today's practice,

Your kavana in Hebrew or sankalpa in Sanskrit.

Remember that your intention is your deepest resolve,

A heartfelt purpose,

Affirmation or prayer.

Let it be a simple statement beginning with I am.

If you're already working with an intention,

Bring it to mind now.

However,

If you're not sure what your intention is,

Here are some ideas that you can consider.

I am balanced in my body and mind.

I am sacred.

I am worthy of blessings.

I am interconnected with the harmony of the universe.

I am gratefully alive.

Or simply,

I am here,

Hineni.

Silently repeat your intention that you have chosen to yourself three times with feeling,

Allowing the words to resonate.

I am.

Now that your intention has been set,

Release it for the moment,

Trusting that it will return to you later on in this practice and in your life.

We now proceed to rotate the consciousness with a 22-point body scan,

With each part corresponding to one of the 22 letters of the Hebrew alphabet.

For each letter,

You're invited to place your awareness on the corresponding body part and visualize the letter it is paired with.

If you do not know what the shapes of the Hebrew letters look like,

Just let the sound of the letter resonate onto the body part without visualizing its shape.

Stay alert,

Yet relaxed,

Allowing your awareness to float along without concentrating too intensely.

We start at the top of the head.

Sense the top of your head,

Perceiving the letter Aleph placed there.

Bringing awareness to the mouth,

The vehicle of speech and creation,

Perceiving the letter Bet in the mouth.

Awareness shifts to the right ear,

Symbolizing the act of listening and kindness.

Perceive the letter Gimel,

Aligned to the grooves and terrain of your right ear.

Awareness shifts to the left ear,

Associated with humility and receiving.

Sense here how the letter Dalet is mapped onto the grooves of the left ear.

Continuing to the right nostril,

Representing divine breath,

And here inhaling the letter He and exhaling the letter He.

Awareness shifts to the left nostril,

Completing the breath,

Inhaling the letter Vav and exhaling the letter Vav.

Bring attention to the right eye,

Connected to memory and reflection.

Visualize the letter Zion in front of your closed right eyelid.

The left eye,

Representing vision and understanding.

Visualize the letter Chet in front of the visual field of the left eye.

Focus now on the tongue,

The source of articulation.

Experiencing the letter Tet placed on your tongue.

Attention travels to the right hand,

Symbolizing action and the divine hand.

Perceive the energy of the letter Yud resting on your right hand.

Awareness shifts to the left hand,

Associated with receptivity and restraint.

Perceive here the letter Kaf held supported in your left hand.

Converge your awareness at the heart,

Symbolizing learning and ascent.

And sense the letter Lamed resting in the heart space.

See how the letter Lamed affects your heart.

Moving awareness down to the abdomen and the digestive system,

Representing transformation and gestation.

Intuit the letter Mem.

How the letter Mem is alive in your abdomen and in your core.

Awareness moves downward to the reproductive organs,

Linked to generativity and faith.

Here,

Experience the letter Nun.

And see how the energy of this letter affects the reproductive organs and the pelvic region.

Awareness shifts to the back,

The spine,

The backbone,

Symbolizing support.

Here,

Picture the letter Samech mapped on vertebrae by vertebrae onto the spine.

Ascending up the spine from the lower back,

Through the mid-back,

Through the upper back,

Tracing the arc of the spine all the way up to the brainstem.

And continuing awareness up to the eyes,

The space between the eyes of the third eye,

The space of intuition and perception.

Here,

Visualize the letter Ayin as a secret symbol placed between the eyes.

Link your awareness down to the mouth,

The vehicle for speech and expression.

And here,

Form the letter Pe.

See how the letter Pe lives in your mouth.

Now,

Shift your awareness downward to both knees,

The knees representing humility.

And here,

Sense how the letter Tzadi is embedded on your kneecaps.

From the kneecaps,

Draw your awareness upward to the nape of the neck,

In a straight line through your body all the way to the nape of the neck,

Symbolizing holiness and differentiation.

And here,

Feel how the letter Kuf is placed on the nape of the neck.

Absorb the energy of the letter Kuf into the nape of the neck.

From the nape of the neck,

Continue drawing your energy upward and inward towards your brain,

The space of intelligence and thought.

And here,

Visualize how the letter Reish is alive in your brain.

Now,

Bring your attention to the teeth associated with divine fire and thought.

And here,

Perceive the letter Shin mapped onto your teeth.

And finally,

Bring awareness to your lips,

Corresponding to completion and truth.

And here,

Perceive the letter Tav as it rests on your lips.

Take a gentle breath in,

Feeling it flow through your nose,

Filling your chest and expanding down to your belly.

Feel how effortlessly the breath moves,

Like a flowing river with ease and grace.

Each inhale nourishes you,

And each exhale releases anything you don't need to carry in this moment.

Breathe into the spaces within,

Letting the breath caress every corner of your body,

Filling you with light and ease.

Notice how the breath becomes a quiet whisper,

A subtle reminder that you are supported,

Held,

And at home in your body.

Every breath is a gift,

A reminder of your connection to something greater,

The sacred thread that binds body and soul.

Let yourself rest in this quiet rhythm,

Feeling how naturally each breath brings you closer to yourself.

And if there's an area of your body that needs healing or an emotion that needs to be released,

Bring awareness to it.

Now inhale all the letters at once,

Hold,

And exhale all the letters before you,

Visualizing them unrestrained by order,

Unraveling into a dance in the space of your closed eyes.

See all the letters dancing before you,

Each one shimmering with a life of its own,

As if they are whispering sacred truths just for you.

These letters are alive with spirit,

With breath.

Let them remind you of your own wholeness,

Your own divine spark.

The goodness within you.

Let this vision be a source of strength and reassurance.

In this space,

You are exactly as you are meant to be,

Whole,

Complete,

And connected to all that is sacred.

On your next inhale,

Shift your gaze inward and upward towards the tiny almond-shaped pineal gland in the center of your head,

The epicenter of your consciousness.

Let the letters converge into the name of Hashem.

Yud He Vav He Remember your direct connection to the divine source.

You are loved just the way you are.

The world was formed through speech,

The combinations of the sacred letters manifesting down from the conceptual to the physical realm.

You are the writer of your reality as well,

With the power to create your reality by calling in your kavana or sankalpa,

Your intention.

From this space of awareness,

It is time to inscribe your intention into your deeper consciousness.

Repeat your I AM statement three times,

Offering its truth to yourself with conviction,

And let it be written on all parts of your being,

Every cell and fiber.

I AM Let it settle into your heart and seal onto your soul.

Trust that this sacred resolve will continue to grow and blossom within you after this practice end.

And now I will give you a moment of quiet to let your resolve integrate.

Now,

Subtly begin to draw your awareness back to the surface,

Beginning to externalize the senses.

Feel the soft weight of your body against the ground,

And the subtle sensations of the air around you.

Feel the current of the breath energizing your body with life,

Each inhale bringing you a little closer to waking,

A little more present.

Start to move your fingers and toes,

Small movements that bring you back to the body you inhabit.

Take your time here,

No need to rush.

When you're feeling ready,

You can take a moment to thank yourself for completing this beautiful practice.

Let your eyes gradually open,

Dialing in the light from the world with a heart that is clear,

Awake,

And connected.

You are here in this moment,

Present,

Aware,

And complete.

As you return to the waking world,

Know that the letters are within you to guide you.

They're mapped onto you.

You have the imprint of the letters to carry with you and access them any time that you need to.

May these healing letters bring peace to your heart,

Health to your body,

And joy to your soul.

The practice of yoga nidra is now complete.

If you enjoyed this content,

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I do like hearing from listeners like yourself,

Whether it's online or offline,

So if you have any feedback or ideas for future practices that you would like me to create,

Just go ahead and reach out.

Sending you guys good vibes wherever you are in the world,

And I hope to meet back here again soon.

Until next time.