Yoga Nidra / Wisdom Guides

Yoga Nidra is an ancient practice that systematically brings you to a deep state of relaxation through rotation of consciousness, breath and visualization. This Yoga Nidra is inspired by Swami Satyananda Saraswati. You will be guided on a journey to meet your wisdom guide and connect with your heart wisdom.

Transcript

Please get ready for yoga nidra.

Go ahead and lay down and make yourself as comfortable as you can.

Let the palms face up and let your feet fall open to the sides and go ahead and close your eyes.

Make any adjustments,

Clothing,

Blankets.

Go ahead and take a big breath in.

And as you exhale,

Feel calmness spread throughout your body.

Go ahead and take a big breath in.

And as you exhale,

Feel calmness spread throughout your body.

Become aware of sounds in the distance.

The mind is to jump from sound to sound,

Listening only.

Move your attention to sounds closer.

And become aware of the space surrounding you.

And at this moment,

You should set your intention,

Your sankalpa.

It should be a short,

Positive,

Present tense statement.

So using I am.

Try to discover one naturally.

Go ahead and stage your sankalpa three times mentally to yourself with feeling and awareness.

We will now begin our rotation of consciousness.

Bringing your awareness to different parts of your body.

Your awareness will move quickly to each body part,

And you can also envision that part of your body light up with a blue light.

We're going to start on the right side.

Bring your awareness to your right hand thumb.

Second finger.

Third,

Fourth,

Fifth.

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Hamstring,

Right thigh,

Knee cap,

Calf,

Ankle,

Heel,

Sole,

Top of the right foot,

Right toes,

Big toe,

Second,

Third,

Fourth,

And fifth.

Bring your awareness to your left hand thumb,

Second finger,

Third,

Fourth,

Fifth,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Hamstring,

Left thigh,

Knee cap,

Calf,

Ankle,

Heel,

Sole,

Top of the left foot,

Left toes,

Big toe,

Second,

Third,

Fourth,

And fifth.

Go to the top of the head,

Top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

The space between the eyebrows,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear.

Right nostril,

Left nostril,

Right cheek,

Left cheek,

Upper lip,

Lower lip,

Chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right chest,

Left chest,

Middle of the chest.

Navel,

Upper abdomen,

Lower abdomen,

Right groin,

Left groin,

Right thigh,

Left thigh,

Right knee,

Left knee,

Right ankle,

Left ankle,

Right toes,

Left toes.

Now go to the back,

Right heel,

Left heel,

Right ankle,

Left ankle,

Right calf muscle,

Left calf muscle,

Back of the right knee,

Back of the left knee,

Back of the right thigh,

Back of the left thigh.

Right buttock,

Left buttock,

Right hip,

Left hip,

Whole spine,

Right shoulder blade,

Left shoulder blade,

Back of the neck,

Back of the head,

Top of the head.

Concentrate on the body lying on the floor and become aware of the meeting points between the body and the floor.

Head,

Shoulders,

Arms,

Back,

Legs,

Heels,

The whole body.

Bring your awareness to the breath and draw your attention to the natural inhale and exhale,

Noticing the rise and fall of your breath.

Maintain your awareness and at the same time start counting your breath backwards as following.

Breathing in 27,

I am breathing out 27,

I am breathing in 26,

I am breathing out 26 and so on.

If you lose track just start back from the beginning.

Breathing in 27,

I am breathing out 26,

I am breathing out 26 and so on.

If you lose track just start back from the beginning.

Breathing in 27,

I am breathing out 26,

I am breathing out 26 and so on.

If you lose track just start back from the beginning.

And go ahead and stop counting and awaken the feeling of heaviness in the body,

The feeling of heaviness.

Your whole body is feeling heavy,

Heavy like granite,

Heavy like lead.

Become awareness of heaviness in every single part of your body,

Awareness of heaviness.

Now awaken the feeling of lightness,

Awaken the feeling of lightness like a feather,

Like a cloud,

A sensation of lightness and weightlessness in all parts of your body.

Awareness of lightness.

Awaken the sensation of cold,

Awaken the sensation of cold in your body.

Cold like ice,

Like snow.

You feel cold all over.

Awareness of coldness.

Awaken the sensation of heat,

Awaken the sensation of heat.

The whole body feels hot,

Hot like the sun,

Like fire.

Recollect the feeling of heat in summer when you're out in the sun with no shade,

Heat all around the body.

Imagine that you are on a journey,

A journey to explore your heart's deepest wishes and wisdom.

This road can be bumpy and may require some healing to support moving forward.

This journey is rewarding but requires vulnerability,

Which at times can feel painful.

This journey entails curiosity and patience.

And on this journey,

You will be accompanied and supported by your wisdom guides.

Imagine yourself walking through a forest.

The mountain air around you feels crisp and cool.

And the trail that you're on winds between boulders and valleys.

The birds are shirping as they're welcomed a new day.

The trail takes you through a valley and wildflowers are blossoming orange,

Red,

Blue,

Vibrant colors all around you.

Morning dew glistening on its petals.

And as the sun starts to rise,

The cool air fades away and the warmth of the sun is brushing your skin.

The path takes you through the forest,

Across a creek to a meadow.

You sit down in the meadow and you make yourself comfortable.

As you gaze at the magic surrounding you,

A figure in the distance is catching your eye.

The figure is approaching you and you feel calm and at peace.

And the figure is starting to take shape.

It can be a person or an animal,

One that you recognize,

Someone that you know,

Or someone that you don't know.

You do know that this figure has arrived to provide guidance and support on your journey to discover your heart's deepest wishes and desires.

The figure sits down next to you and you feel at peace.

You look within and you bring your hands over your heart center.

You feel the vibrancy and you embrace the unknown of the path ahead of you.

Your curiosity of your heart's deepest desires is coming up to the surface and you take a moment as a question arise.

You bring this question to your wisdom guide and listen attentively to the response.

It is time to say goodbye to your wisdom guide for now.

You embrace in a hug and you say your goodbyes.

You watch with gratitude as your wisdom guide walks away.

You bring your hands over your heart once again and you feel the vibrancy and the clarity and the wisdom residing within your heart.

And now remember your intention,

Your sankalpa and repeat it three times clearly with feeling and certainty.

Become aware of your body,

The whole body.

Bring your attention to your natural breath and develop an awareness of your breath and gradually deepen it.

Make it stronger.

Become aware of your physical existence and your state of physical relaxation.

Start making small movements of your body.

Bend your fingers,

Move your toes,

Move your arms and legs.

Take a few deep breaths and stretch yourselves from your fingertips to your toes.

Please take your time.

There is no hurry.

And the practice of yoga nidra is now complete.

Please feel free to continue to lay down or gradually begin to wake,

Make your way up to a seated position.

Namaste.

Reviews

Love this nidra! Love that it was comprehensive in a short amount of time! I was deeply relaxed and able to connect with some wisdom. So grateful!

a little more time would be nice. otherwise, wonderful!

Very soothing voice and lovely journey , thank you 🙏🏽

Calm voice and pace. Thank you.