Walking Through The Desert

This is a classic Yoga Nidra or deep relaxation. Head through a simple journey and discovery in the desert, inviting the elements and the chakras, feelings, and symbolism. Make yourself comfortable and warm for the next 35 minutes of deep guided relaxation.

Transcript

Getting settled in Shavasana,

Leaving your body relaxed on the ground.

Make sure you're comfortable,

You can have a bolster under the knees to protect your lower back.

Cushions,

Covers,

Anything that will help you be comfortable and warm.

Once you find your comfortable lay down position here,

Start to find your stiffness,

Let your legs relax on the side,

Arms on the side,

The palm of the hands facing the ceiling.

You can keep the tips of your thumb and index touching each other if you want to keep the energy flowing.

Now feel into your legs from toes to hip and give a strong squeeze through all the muscle from the toes up to the hips.

Squeeze everything through the legs.

Squeeze,

Squeeze,

Squeeze.

Engage all the muscle of the legs and release everything to the ground.

Feel the release and let your muscles soften.

No more activation.

We do the same for the arms from fingertips to shoulders.

Squeeze everything,

Fingertips,

Hands,

Arms and release.

Feel how the arms soften into the ground.

We do the same for the trunk,

Thumb trunk,

Back trunk,

Squeeze all that you can squeeze,

Abdominal,

Chest,

Side of the trunk.

Squeeze as much as you can and release again.

Let the floor hold you.

Squeezing through the neck and head,

Eyebrows,

Eyes,

Mouth,

Squeezing,

Squeezing and release.

Let your whole physical body completely release and be held by the earth release.

And now bring your awareness to the sounds.

Become aware of the sounds outside of this room,

Any sound,

Subtle or loud.

Close to this room,

Still outside or far and far away.

With your awareness as a radar,

Seeking for eyebrows,

Eyes,

Mouth,

Squeezing,

Squeezing and release.

Let your whole physical body completely release and be held by the earth release.

And now bring your awareness to the sounds.

Become aware of the sounds outside of this room,

Any sound,

Subtle or loud.

Close to this room,

Still outside or far and far away.

With your awareness as a radar,

Seeking for sounds,

Listening to the new sound you hear and going to the next one,

No attachment or judgment,

Hearing,

Receiving and seeking for more.

How far can you hear?

Scanning 360 degrees outside of this room.

The sound of the wind in the trees,

The sound of the waves,

Any sound,

Keep listening.

The awareness seeking for sounds and bringing this awareness closer to the room outside of those walls and windows.

It grows a subtle sound you can hear around this own room.

Listen carefully.

Bring your awareness to the sound into the room.

Any sound in this room.

Become aware of the sound around yourself and within.

The sound of your own body,

The sound of your own breath.

Now keep your awareness at your breath.

I'm breathing in,

I'm breathing out.

Bring the breath through the nostrils,

Not foreseeing anything,

Keep the breath natural and spontaneous.

And feel as your breath and your breath's awareness is moving towards the navel center.

Feeling visually visualizing as the breath inhale and come into the navel center,

Touching the spine behind and from the exhale and the spine behind moving out through the navel center.

Every inhale,

Feeling the breath,

Bringing the prana into the navel,

Touching the spine at the peak of the inhale,

Exhale from the spine,

Going to touch and pass through the navel on the exhale.

Be mindful of the navel breath here.

Add the count backwards from 21 down on every inhale counting 21 and the next exhale the mantra om in your head and the next inhale 20,

Exhale the mantra om,

Inhale 90,

Exhale om and keep going,

Following the breath at the navel,

Counting backwards.

If you lose the count at any point,

Come back to the beginning starting back from 21 and down.

If you lose the count at any time,

Come back to the beginning,

Coming back to the beginning,

Now let go of the count.

Feel as you always extend the breath,

Moving up to the chest center.

Inhaling,

Feeling the breath and prana moving into the chest center,

Touching the spine behind.

Exhaling from the spine behind through the chest center.

Feeling the breath in and out and adding the count backwards from 21 on inhale,

Om on exhale.

20 on inhale,

Om on exhale and keep going.

Exhale,

Inhale,

Om on exhale.

Letting go of the count,

Bringing your breath,

Prana and awareness to the eyebrow center.

As you are easing or feeling the breath coming through the eyebrow center,

Meeting at the top of the spine,

At the peak of the inhale.

Exhaling from the top of the spine in the middle of the head out of the eyebrow center.

Inhale through the eyebrow center to the top of the spine and exhale through the eyebrow center.

On every inhale,

Counting backwards from 21.

On every exhale,

Repeating nantali the mantra om.

.

If your mind wanders,

Acknowledge it,

See the thought,

Let it go and come back to the practice,

Starting again from 21 down.

Now letting go of the count.

Letting go of the count and the awareness and adnaya chakra,

Just come back to your natural breath at the nostrils.

I will name some feelings,

Bring them to your awareness,

Embody them as you know them from past experiences.

Embody them fully,

Physically,

Emotionally and then go to the next one as I will name it.

Bring to your awareness the feeling of grief,

Grief,

Grief.

Let it go and bring to your awareness the feeling of acceptance,

Fully accepting,

Acceptance.

Let it go and bring to your awareness the feeling of worry,

Worry,

Worry.

Drop this and feel faithful,

Faithful,

Full of faith.

Feeling empathy,

Anger,

Feeling angry,

Angry.

Feeling full of joy,

Joyful,

Joyful.

Mentally,

Physically,

Emotionally feeling heavy,

Heaviness,

Heavy.

Your embodiment of being light,

Feeling in being light,

Light.

Now bring to your imagination,

Visualization,

Images,

Situation,

Try to see them or even picture yourself into the image and go to the next one.

Busy city streets,

Busy city streets,

City streets.

Tall building,

Tall building,

Tall buildings.

A mountain top,

Mountain top,

Mountain top.

A stormy morning,

Stormy morning,

Stormy morning.

A warm and comfortable couch,

Warm and comfortable couch,

Comfortable couch.

A heaven floor,

A heaven floor,

A heaven floor.

A steep hiking path,

Steep hiking path,

Steep hiking path.

A dark night,

Dark night,

Dark night.

An empty space,

Empty space,

Empty space.

A quiet sunny day,

Quiet sunny day,

Quiet sunny day.

Now finding yourself standing,

Eyes closed.

Feeling under your sole of the feet,

A warm soft texture and all around your body,

The heat of the sun.

Feeling the soft touch of the floor and the heat from the sun.

Standing there you will start to open your eyes and look around you.

Finding yourself standing tall in the middle of the desert.

The sun is high in the sky,

Your feet planted to the sand,

Warm and soft all around your toes,

Feet.

There's a light breeze making the sand gently move on top of the dunes all around.

The never ending dunes,

Scenery of the desert meeting with the blue sky all around.

And during the sand,

Feeling and the sun,

You decide to start to walk slowly towards the dunes.

At a distance far away,

It seems that something is there and you decide to follow and go forward and walk up to the dunes and down.

Letting yourself slice on the sand dunes when you go down,

Pushing through the muscle of your legs on every dunes you hike up.

Let the sand and the wind caress your skin,

Feeling the warmth of the sun all around your body.

Feeling your body heat,

The sweat dropping down your head.

Now you keep walking and start to perceive that in front of you stands a sand-like colour temple.

Much like the shape of a pyramid,

This triangle shape of a temple.

You perceive the entrance and decide to enter this temple,

Following the entrance,

Three stairs going down to the first room.

Be careful to mind the steps as the visibility is not well lighted there.

Entering the first room,

Gently lighted by a warm red light.

On the floor of this first room,

The moist and warm earthy ground is there under your feet.

You take a moment to feel into the earthy sensation through the sole of your feet and the toes,

Feeling nurtured and held.

Enjoying the warm red light all around the room.

Only lighted by one burning red candle flame.

At the end of this room,

Three stairs are going up to another room.

You decide to slowly make your way up to the stairs.

Arriving to the second room,

The floor now starts to be orange,

A mix of earth and maybe a bit of clay and a bit of sand.

There's one orange burning flame in this room.

In this room,

From somewhere which you don't,

You can't locate,

You perceive and feel within yourself the sound of drums.

Coming from the ground and all around,

Resonating through your whole being,

Absorbing the orange light and filling into the drums.

And then you start to perceive three more steps going up to the third room,

Carefully making your way through the stairs.

Entering a room with a bright burning fire at the center,

Lighting up this room with a yellow color.

The walls and the floor are made of sand,

Yellow and shiny sand.

The room is very warm.

You embrace and absorb the strength from the fire,

Feeling it melting into your whole body,

All this strong energy.

And then in front of you,

Three more steps going to another room.

You decide to keep following your adventurous walk here.

Take the three stairs up and this time the color of the room is guided by a warm single blue candle flame.

You feel the warmth of this blue candle flame and the blue lights all around.

Being touched through your heart,

Feeling softness and kindness towards yourself and any other person above into your mind.

Enjoying the warmth and clearly embrace of the blue flame.

And there you see three more steps again.

You decide to climb those stairs and enter to a beautiful purple light room.

One purple candle flame lighting the room and you can hear somewhere around the room the sound of droplets falling onto a nice round rock.

Droplets of nectar falling into this cave.

You approach the droplets of nectar that you now have located and decide to test one droplet of this golden nectar.

This is a taste that you never experienced before.

Sweet and sour,

Honey like but a bit bitter.

You let it go through the mass and swallow and feel into your throat this warm golden nectar.

And then three more steps going up from this room.

Feels like you might find a way outside at the top of the temple.

Slowly walking over three steps and entering the last room at the top of the temple.

Open through the scenery around you.

You are in the middle of beautiful silvery clouds.

All you see is silver skies and cotton like clouds all around.

Looking to your right,

Finding a nice way to the platform of the temple,

You decide to lay down on top of the temple.

Looking up at the sky above the clouds,

You start to move around you giving you the opportunity to fully immerse yourself into the infinite night sky.

Dark,

Full of stars.

Laying down here and watching through the sky.

Getting into the unlimited space of the mind space and Shilakasha here.

Be the silent witness of whatever thought,

Images come to mind.

Let them come and go,

Float around and see them dissolve in the space.

No judgement,

No attachment,

Only witnessing.

And now let go of this,

Let go of the Shilakash space,

Let go of the mind space and come back to the breath at your nostrils.

I'm breathing in,

I'm breathing out.

Getting into your breath,

Start to inhale a little bit more deeply,

Exhale a little bit more fully.

Making your awareness back to your breath and your whole body.

Being aware and conscious of the shape and form of your whole physical body.

Present and awaken into your whole body here.

Start to bring some movement to the feet,

The hands and the head.

Moving them from side to side gently to feel into your whole physical body on the floor now.

Deepen your breath in and out and when you're ready reach your hands above the head for a full stretch from toes to fingertips.

Holding your knees,

Rolling to one side for a couple of breaths.

Access and feel into your body.

Make sure you're awake,

Make sure you're present.

And on your own time coming to a seated position.

You're going to chant Aum one time to close this session.

Bring your hands together at the chest.

Inhale fully.

Aum.

Hari Om Tatsaat.

So then it lies quickly.

Good.