Yoga Nidra - Values

Yoga Nidra is a systematic form of relaxation. You will be laying down during this practice and you will be guided by my voice. My systematic guidance will bring you to a deep state of relaxation. This particular Yoga Nidra practice will provide a space for you to explore what ignites your soul.

Transcript

Please get ready for yoga nidra.

Lie down in Shavasana and make yourself as comfortable as possible.

Keep your feet apart and let them fall out to the sides.

Arms slightly away from the body with the palms of your hands up towards the sky.

Adjust clothing,

Blankets,

And position yourself so that you can practice without moving and without physical discomfort.

Please close your eyes and keep them closed.

Give yourself some time to become calm and steady.

Take a deep breath in and as you breathe out,

Feel calmness spread throughout the body.

Become aware of sounds in the distance and let your sense of hearing operate like a radar beam.

Searching out sounds and following them for a few seconds.

Move your attention from sound to sound without analyzing.

Gradually bring your attention to closer sounds.

Sounds inside this building,

Inside this room,

And now develop your awareness of this room without opening your eyes.

Visualize the four walls,

The six walls,

The ceiling,

The floor,

And your body lying on the floor.

Total awareness of your body lying in perfect stillness.

At this moment,

You should set your intention,

Your sankalpa,

It should be a short,

Positive,

Present tense statements.

Examples are I am compassionate,

I am forgiving,

I am kind.

Try to discover one naturally.

Stages sankalpa three times with feeling and awareness.

We will now begin our rotation of consciousness,

Bringing your awareness to different parts of your body as quickly as possible.

The mind is to jump from point to point.

And you can also envision that part of your body light up with a golden,

Warm light.

We're gonna 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,

Side,

Waist,

Hip,

Hamstring,

Right hand,

Left hand,

Left hand,

Wrist,

Hip,

Hamstring,

Right thigh,

Knee cap,

Calf muscle,

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,

Side,

Waist,

Hip,

Hamstring,

Left thigh,

Knee cap,

Calf muscle,

Ankle,

Heel,

Sole,

Top of the left foot,

Left toes,

Big toe,

Second,

Third,

Fourth,

And fifth.

Bring your awareness 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,

Right knee,

Right knee,

Right ankle,

Left ankle,

Right toes,

Left toes.

Bring your awareness to your back.

Bring your awareness to your right heel,

Left heel,

Right ankle,

Left ankle,

Right calf,

Left calf,

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.

Now the major parts of the body.

Whole of the right leg,

Whole of the left leg,

Both legs together,

Whole of the right arm,

Whole of the left arm,

Both arms together,

Whole of the front together,

The whole body,

The whole body,

Visualize the whole body.

Concentrate on the body lying on the floor.

Become aware of the meeting points between the body and the floor.

Head,

Floor,

Shoulders,

Floor,

Arms,

Floor,

Back,

Floor,

Buttocks,

Floor,

Legs,

Floor,

Heels,

Floor,

The whole body and the floor.

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

Feel the breath moving along the passage between the navel and the throat,

Noticing the rise and fall of your breath.

Do not force it,

Just be aware.

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

I am breathing in 27,

I am breathing out 27,

I am breathing in 26,

I am breathing out 26 and so on.

And if you lose track to start from the beginning,

Counting to yourself mentally as you follow the rise and fall of your breath from navel to throat and back again.

And go ahead,

Stop counting your breath and awaken the feeling of heaviness in the body.

The feeling of heaviness.

Your whole body is feeling heavy.

Heavy like granite,

Heavy like stone.

Become aware of heaviness in every single part of the body.

Awareness of heaviness.

Awaken the feeling of lightness.

Awaken the feeling of lightness.

Light like a feather,

Like a cloud.

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

Awareness of lightness.

Awaken the sensation of cold.

Awaken the sensation of cold in the body.

Cold like ice.

Cold 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.

Hot like fire.

Heat all around the body.

Awareness of heat.

You're about to take a journey,

A journey inward.

It is time for reflection,

And it's time to slow down.

Let go of any judgments and let my voice guide you.

It is a beautiful winter morning.

You walk outside and the air feels cool and crisp.

The cool air is invigorating.

It enters your nostril and fills your lungs.

And as you exhale,

You feel inspired and alive.

You enter a forest and the snow blankets your surroundings.

Tall pine trees line the snow covered path that you're walking along.

And the golden sun is welcoming the day and is illuminating the path ahead of you.

You find yourself in the most serene winter wonderland.

Trees and bushes are covered in a blanket of snow.

You see a layer of ice on the river next to your path.

And as you move through the forest,

The sound of the snow underneath your shoes feels grounding.

You look ahead and see a mountain peak in the distance.

The flurries are lightly falling and you feel grounded and at peace.

The snowflakes are glittering and dancing in the sunlight.

The cool air feels crisp and cool against your skin.

As you walk along the path,

You discover a little warming hut.

You peek inside the window and it looks welcoming and you decide to walk inside.

You gather some logs and put them in the fireplace.

The warmth of the fire is filling the space.

The warmth of the air feels soft and comforting against your skin.

And you make yourself comfortable as you sit down.

You wrap yourself in a blanket and you feel at peace.

You gaze into the fire and the embers mesmerizing.

You feel warm,

Calm and at peace.

The snowflakes are falling outside the window.

Winter is a time to go inward,

A time to reflect and to retreat.

As you gaze into the fire,

You take a moment to go inward.

Noticing is your body holding on to tension.

Notice any tension still in your body and allow it to soften and release.

Let your eyes be heavy and relaxed.

Your breath is deep and your body feels calm.

Take a big breath and as you exhale,

Calm the spread throughout your body.

Take a moment to practice kindness towards yourself and wrap yourself in an affirmation.

If this is a challenge,

Remind yourself to be gentle,

To be kind,

To be compassionate.

Take a moment to check in with your desires.

Are you connected to your values?

Your values can make your soul light up.

Be patient,

Be kind,

Be curious.

Take a moment to reflect on what lights you up.

What brings you meaning.

Be kind,

Be compassionate,

Be curious.

Curiosity is a key ingredient in self-discovery.

Values are different than goals.

Values goes beyond.

It lights your soul.

As you're sitting by the fire,

The warmth of the fire is comforting and you feel relaxed and at peace.

The embers are radiating a golden light.

You bask in the radiance of the fire.

You immerse yourself in the warm golden light.

Winter,

A time to reflect,

A time to go inward,

A time to hibernate as you awaken your soul.

Awaken your soul to the values that ignites you.

Now remember your sankalpa,

Your intention,

And repeat your sankalpa three times clearly with feeling and certainty.

Become aware of the whole 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.

Aware of your state of physical relaxation.

And at the same time,

Your breath is growing stronger.

Take a long,

Slow,

Deep breath in and let it out.

Develop awareness of your body,

Deeply relaxed,

Lying on the floor.

And visualize the surrounding room.

Start making small movements of your body.

Bend your fingers,

Move your toes.

Move your arms and legs.

Keep your eyes closed.

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

And please take your time.

There is no hurry.

Feel free to stay laying down.

You're also welcome to sit up,

Make your way up to a comfortable seated position.

The practice of yoga nidra is now complete.

Namaste.

Reviews

The best ever! Susanne’s Yoga Nidra meditations help me rest and relax every time, her calming voice and amazing technique helps get me in my body, when my mind won’t turn off. Thank you Susanne! 🫶🏼