Devi Yoganidra,
For Goddess Saraswati,
The Goddess of creative intuition,
Language,
Mantra,
The silence from which language comes,
Insight,
Learning,
Speech,
Music,
And spiritual discrimination.
She who flows.
She is mantra.
She is the power of sound.
She is wisdom and knowledge itself.
She is the subtlest of the divine powers.
She is the patron of spiritual teachers.
Saraswati's earliest name was Vat,
Meaning speech.
I am the sovereign queen,
The treasury of all treasures,
Whose breathing forth gives birth to all the worlds.
So vast am I in greatness,
One whom I love,
I make formidable,
A priest,
A sage,
A singer of beauty.
This is a quote from the Rig Veda.
This practice is recommended for assistance in eloquence in writing and speaking,
Deepening meditation for insights,
Learning languages,
Developing intuition,
Auspicious speech,
Developing stronger communication skills,
Answers to questions,
Both intellectual and practical,
Musical skill and mantra for mathematical insight,
Studying,
Learning,
Enhancing one's memory,
And to help with computer glitches.
Now it's time to get ready for Yoga Nidra.
So lie down on the floor on your back in a comfortable position in Shavasana,
A relaxed pose,
Your arms resting alongside your body,
Palms turned up towards the sky,
And your legs outstretched and relaxed,
With your feet in a comfortable position.
Make any desired adjustments to your clothes and body position.
In this guided meditation,
You will just listen and follow my voice as I guide you.
The practice of Yoga Nidra is the act of hearing and feeling.
These are the only important factors.
Say to yourself mentally now,
I will not sleep.
I will only listen to the voice guiding me.
Take a deep breath in.
Feel calmness spreading throughout your whole body.
As you are breathing out,
Say to yourself mentally,
Relax.
You are relaxing completely and calm and steady.
Now allow a feeling of inner relaxation to filter throughout the whole body.
Concentrate on the body in its stillness.
Focus your awareness on the body at the top of the head,
Traveling down to the tips of your toes,
And mentally repeat the mantra.
Complete stillness and complete awareness of the whole body.
Again.
Continue your awareness of the whole body,
The whole body,
The whole body.
Now become aware of the fact that you are going to practice Yoga Nidra.
Mentally say to yourself,
I am aware I am going to practice Yoga Nidra.
Yoga Nidra begins at the tip of the toes.
Now.
Now it's time to make a resolve,
A sankalpa,
An intention you plant within yourself and cultivate.
It should be a short and positive statement in simple language.
Now repeat it to yourself three times with full awareness,
Feeling,
And emphasis.
The intention you make during Yoga Nidra always comes true with time and practice.
We are now beginning the rotation of consciousness throughout the body,
Visiting each of its parts.
As quickly as possible,
Allow your awareness to travel from part to part.
Repeat the body part in your mind and simultaneously become aware of that body part.
Stay alert,
But do not concentrate too intensely.
Now become aware of your right hand.
Relax your right hand,
Thumb,
Second finger,
Third,
Fourth,
And fifth.
Become aware of the palm of your hand,
The back side of your right hand,
Your wrist,
Lower arm,
Elbow,
Upper arm,
Your right shoulder.
Relax your armpit,
The right side of your waist,
Your right hip.
Relax your right thigh,
Kneecap,
Calf muscle,
The ankle,
Heel,
The sole of the right foot,
The top of the right foot,
Your big toe,
Second toe,
Third,
Fourth,
And fifth.
Now become aware of your left hand,
Your thumb,
Second finger,
Third,
Fourth,
And fifth.
Relax the palm of the hand,
The back side of the hand,
Your wrist,
Your lower arm,
Your left elbow,
The upper arm,
Your left shoulder,
Armpit,
Waist,
The left hip.
Relax your left thigh,
Kneecap,
Calf muscle,
Your ankle,
And heel.
Now relax the sole of your left foot and the top of your left foot,
Your big toe,
Second toe,
Third,
Fourth,
And fifth.
Now move your relaxation to your back.
Become aware of your right shoulder blade and your left shoulder blade,
The right side of your bottom and then the left side.
Relax your spine and your whole back.
Now move your attention to the top of your head.
Relax the top of your head.
Relax your forehead,
Both sides of your head.
Relax your right eyebrow and your left eyebrow.
Relax the space between the eyebrows.
Relax your right eyelid and your left eyelid.
Relax your right eye and your left eye.
Relax your right ear and left ear.
Relax your right cheek and your left cheek.
Relax your nose and the tip of the nose.
Relax your upper lip and lower lip,
Your chin.
Relax your throat.
Now relax the right side of your chest and the left side of your chest.
Relax the middle of the chest,
Your navel,
And abdomen.
Now relax and focus your attention on the whole right leg.
Relax your whole left leg.
Relax both legs.
Now focus and relax the whole right arm and the whole left arm.
Now both arms.
Relax your whole back,
Your bottom.
Relax your spine and shoulder blades,
The whole front of the body,
Your stomach and chest.
Relax your whole back and whole front together.
Relax the whole of your head,
Your whole body,
Your whole body,
Your whole body.
Please do not sleep.
Total awareness.
No sleeping.
Now with the whole body lying on the floor,
Become aware of the whole body lying on the floor.
Your body is lying on the floor and you see your body lying perfectly still on the floor in this room.
Visualize this image of yourself in your mind.
Now bring your attention to the natural breath.
Become aware that you are breathing quietly and calmly,
Conscious of only your breath.
High above you are snow-white,
Crevice-glacier mountains.
As you sit in the forest alongside a mountain stream,
Gazing upon a crystal-clear waterfall cascading down the rock mountain face.
The water flows down,
Down,
Down,
Singing its mountain song.
A first-quarter moon sits on the mountain range horizon emanating a yellow-white light.
You close your eyes and you hear in your inner ear,
O my brain,
Sarasvati namahao.
Repeated nine times.
You breathe in the clean,
Crystalline,
Soft summer air full of luminous energy and it enters your heart.
You open your eyes and sailing through the mountaintops and moving towards you is the figure of goddess Sarasvati.
She is snow-white riding on an enormous beautiful white swan.
She lands just upstream of you and floats down towards you.
Goddess Sarasvati with almond-shaped eyes radiating deep peace from her moonlight-glowing face and rosy features.
A vinya instrument in one hand,
A symbol of music,
With a rosary made of crystals,
Symbolic of mantras,
And a book in her other hand,
The symbol of wisdom and knowledge.
She rides upon her ivory-white swan,
She,
Sarasvati,
Dressed in a white sari with lustrous pearls at her neck,
Surrounded by long black flowing waves of hair.
As she draws near you,
You hear the melodious song of her stringed lute and sacred mantras taking form in cosmic space.
White lotuses and sweet-smelling jasmine trail behind her in her swan,
Ebbing and forming into the Bija mantra,
AIN.
As Sarasvati bestows your wishes and her boons and gifts of creative insight and intuition,
Truth,
Your nature,
Is light.
A pure white light arises from Sarasvati's body and flows into you through your third eye,
Flowing into your mind,
Onto your tongue,
The light bathing your brain and your whole body.
Clarity and illumination infusing your whole being.
You are light,
All-knowing.
Resolve,
Resolve,
Resolve.
Now become aware of your resolve,
Your sankalpa,
The intention,
The one that you made at the beginning of the practice.
Repeat it to yourself three times with the same intensity and feeling and emphasis.
Now relax all efforts and bring your attention to the natural flowing breath coming in and out of your nostrils and your mouth.
You are maintaining awareness of your breath while at the same time you begin to develop the awareness of your physical relaxation.
Awareness of relaxation and awareness of your physical existence.
You are becoming more and more aware of your physical body.
Now develop awareness of your body and visualize your body lying on the floor,
Allowing your mind to visualize the surrounding room.
Let your mind become completely external,
But do not open your eyes.
You are practicing yoga nidra.
Lie quietly until your attention is completely externalized.
Then start moving with small movements,
Your hands and your feet,
Stretching your body out.
Please take your time.
There's no hurry.
And when you are sure that you are wide awake,
Turn onto your right side and sit up slowly and open your eyes.
The practice of yoga nidra is now complete.
Om Maim Re Sada Swatai Namaha Om Om Maim Re Sada Swatai Namaha Om Om Maim Re Sada Swatai Namaha Om Namaste Blessings
