March 20, 2024 • 45 mins
NA'ALEH YOGA: Yoga Nidra Journeys for Deep Rest+
Close Your Eyes and Stay Awake...
In a state of confusion and suffering, it may be difficult to feel joy. Psychologists teach us that the most difficult emotion to have is --not anger, or fear, or sadness--its actually joy. Joy is the most difficult emotion. Why??? Because something will always rain on the parade-- thoughts along the lines of "I shouldn't feel so good" or "this happy state is only temporary." And yet, joy is not exclusive of other emotions. Simple joy is at the heart of your very existence underneath the layers of other feelings, thoughts, and stories.
Our sages teach us that "the greatest happiness in the world is the resolution of doubts" (Metzudas David, Mishlei 15:30). When we are pulled in opposite directions by our feelings, thoughts, environment, or culture, life can be filled with doubts and confusion. When we provide a pause to the cognitive brain and disconnect from the sensory channels through practicing Yoga Nidra, we can connect to the source of consciousness where polarities and doubts dissolve into the bliss of simple unified being.
This healing practice of Yoga Nidra for deep rest is created in the spirit of the upcoming Jewish holiday, Purim, and coincides with the Spring Equinox. By embracing life's paradoxes and polarities with curiosity and acceptance, this Yoga Nidra journey carries you towards integrating your polarities, trusting in the inherent goodness of the universe, and celebrating our interconnected experience.
Episode summary:
Intro
Preparation: Lie down on your back with all the supports you need. You may use a light blanket, pillow, eye mask, or bolster under your knees if you wish.
Intention Setting: Setting intentions for today’s practice...
Rotation of Consciousness: A detailed journey through the body
Breath Awareness: Alternate nostril breathing practice
Awareness of polarities: Experience and integrate opposite feelings to train yourself to RESPOND instead of REACTING to prompting stimuli
Visualization: A exploration of vivid imagery inviting you to practice non-attachment while experiencing all levels of awareness-imagination, emotions, sensations, and memory associations
Return to your intention: Calling in the intention set earlier in the practice and letting it resonate
Externalization: Returning back to the ordinary waking state
Outro
As you emerge from this revitalizing experience, I'd love to hear your reflections and feedback.
Subscribe to Na'aleh Yoga for more transformative journeys and feel free to share this podcast with a friend. Take a moment to review and share your thoughts—your insights might inspire others on their journey to self-discovery.
Music from Pixabay: Strawberry Candy Meditation
Feel free to reach out. I'd love to connect with you!
Biosite: https://bio.site/ruthieayzenberg
Email: naalehyoga@gmail.com
May you be peaceful and safe!
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to Naaleh Yoga, the podcast with Yoga Nidra Journeys for Deep Rest and more.
My name is Ruthie Ayzenberg and I'm glad to be here with you today.
We are a few days from the Jewish holiday of Purim, which is a time for joy,
(00:20):
celebration, generosity and spiritual reflection.
This practice is created in the spirit of the holiday of Purim,
embracing life's paradoxes and polarities with grace and courage,
commemorating the hidden miracles,
(00:41):
trusting in the inherent goodness
of the universe, and celebrating the interconnectedness of all beings.
And this practice of yoga nidra invites you to embrace the full spectrum of
your experience with curiosity from the liminal space between sleep and wakefulness.
(01:04):
It is taught in Mishlei that there is no greater joy in the world than the resolution of doubts.
When the body is safely contained in a state of deep relaxation,
a pause from the cognitive brain takes place that allows you to traverse through
(01:24):
the layers of awareness to access the source consciousness where polarities
and doubts dissolve into the unity of pure being.
And now, let us prepare to practice Yoga Nidra.
Lie down on your back with your spine straight from head to toe,
(01:47):
your feet slightly apart,
your arms loosely by your sides, a little bit away from the body,
with the palms of your hands facing skyward.
You may use any props you need to feel comfortable, such as blanket or a pillow. low.
(02:08):
Take a moment to shift around and adjust everything, making sure that your head
is tilted slightly forward to elongate the back of the neck.
Take some time to shift around and adjust your body position,
(02:28):
your clothes or your blanket if you have one, so that you can rest in complete leads stability,
symmetry, and comfort.
I now invite you to close your eyes and keep them closed for the duration of this practice.
(02:51):
Now, let's take a deep breath in through the nose, hold at the top,
and exhale through the mouth,
letting go of all the tension and stress.
And now, once again, breathing in deeply through the nose, hold at the top,
(03:15):
and breathe out completely,
letting go of all the efforts.
I invite you to make a commitment to remain as still as possible for the duration of this practice.
When the body is still, awareness can separate from the sensory channels,
(03:39):
allowing you to transcend into states of higher consciousness.
So center yourself in complete stillness.
While it's recommended to stay awake for this practice, you may choose to fall asleep.
(03:59):
And if you do fall asleep, just know that the practice will continue working
for you on an unconscious level.
The only thing you need to do from this point forward is just to try to maintain
your stillness as much as possible and follow my voice.
(04:20):
And if your thoughts drift from time to time don't worry about it just return
to my voice and let it be the thread
that brings you back to center the practice of yoga nidra begins now,
(04:41):
let's bring awareness to your senses,
perceiving the closest sound to you and the most distant sound.
Perceiving the air on your skin and the temperature around you,
(05:04):
bringing awareness to the light or shadows as they rest on your face and feel
the contact points between your body and the surface underneath it.
In your mind's eye, visualize a butterfly landing on a flower.
(05:29):
A butterfly landing on a flower.
Just rest here in complete stillness and safety.
You are exactly where you need to be.
(05:50):
Let's now bring to mind your intention for today's practice.
Your intention is your kavana in Hebrew or sankalpa in Sanskrit.
Your intention can be a short, positive, simple statement in the present tense starting with I am. am.
(06:12):
This statement may reflect your most heartfelt wish, quest, prayer, or purpose.
Think big and broad. If you do not have a statement in mind at this moment,
then consider trying out some of the following statements to give you some general ideas.
(06:37):
I am joyful.
I am grateful. I feel good in my body and mind.
I trust.
I am worthy of good things happening.
Or simply, I am here.
(07:02):
Now say your intention to yourself three times with feeling in the present tense.
I am. Now let it go and see how it returns at the end of this practice and throughout your day.
(07:22):
The intention that you make during Yoga Nidra is like planting a seed in the ground.
With time and patience it will grow and come to fruition and this is also an
auspicious time in the calendar year for planting the seeds of prayer and good intentions.
(07:51):
Let's now pivot to the sheath of sensation as we begin the rotation of consciousness
by going on a journey through different parts of the body.
Repeat every part that I say in your mind and bring awareness to it in your body at the same time.
(08:12):
Stay alert here, but no need to concentrate too intensely.
Bring awareness to the right hand thumb,
right hand thumb, second finger, third finger, fourth finger,
fifth finger, all five fingers,
(08:34):
the palm of the hand, the back of the hand, the entire hand.
And shift your awareness up the arm, past the wrist, the elbow,
all the way to the shoulder,
the armpit, wrap around to the right side body.
(08:57):
And to send awareness to the right hip, the right thigh, and down the right leg, past the kneecap,
the calf muscle, the ankle, the heel, the sole of the foot, the top of the foot.
(09:20):
The big toe, second toe, third toe, fourth toe, fifth toe.
Now bring awareness to the left hand thumb, left hand thumb,
second finger, third finger, fourth finger, fifth finger, all five fingers.
(09:44):
The palm of the hand, the back of the hand, the entire hand.
Shifting awareness up the wrist, past the elbow, the shoulder,
wrapping around to the armpit.
And descending down the left side body, to the left hip, and continuing down
(10:08):
the left leg, leg, past the thigh, the kneecap,
the calf, the ankle,
the heel, the sole of the left foot, the top of the foot,
big toe, second toe, third toe, fourth toe, fifth toe.
(10:32):
So become aware of the right shoulder blade, the left shoulder blade,
the upper back, the mid back, the lower back, the glutes.
From the tailbone, trace the curvature of your spine, vertebrae by vertebrae,
(10:54):
all the way to the base of the skull. All.
Awareness curves over the back of the head to the top of the head, the top of the head,
the forehead, both sides of the head, the right eyebrow, the left eyebrow,
(11:17):
the space between the eyebrows, the orb of the right eye, the orb of the left eye, The right eyelid,
the left eyelid, the right eye, the left eye, the right ear,
the left ear, the right cheekbone,
(11:42):
the left cheekbone, the nose, the tip of the nose,
the upper lip, the lower lip, the teeth, the mouth, the mouth.
The tongue, the palate, the jaw, the chin, the throat.
(12:06):
Right chest, the left chest, the middle of the chest, the abdomen,
the navel, and the pelvic region.
And now the entire right leg, the entire left leg, both legs together,
(12:27):
the entire right arm, the entire left arm both arms together the entire back of the body,
the entire front of the body now just the right side of the body,
now just the left side of the body now just the exterior surface of the body,
(12:51):
and now just the interior surface of the body,
now just the head and now the whole body together.
The whole body together.
The whole body all together. Become aware of your breathing.
(13:13):
Notice the flow of your breath from your nostrils to your lungs.
Inhaling cool air and exhaling warm air. and just track your breath exactly the way that it is.
We will now begin alternate nostril breathing.
(13:35):
We will count each round of breaths silently backwards from 12 to 1 in the following manner.
Begin by inhaling through both nostrils and And exhale.
Now, inhale cool air through the right.
(13:59):
Exhale warm air through the left. Inhale cool air through the left.
Exhale warm air through the right. That's round 12.
Inhale cool air through the right.
Exhale, warm air through the left.
(14:22):
Inhale, cool air through the left.
Exhale, warm air through the right. Eleven.
Inhale, cool air through the right.
Exhale, warm air through the left.
Now inhale, warm air through the left.
(14:46):
Exhale, warm air through the right 10,
Now continue breathing and counting in this manner on your own until you reach
1 And if you lose track of the count then go ahead and return back to 12,
(15:07):
Wherever you are in your counting counting let's go ahead and return back to
your own natural breathing rhythm just breathe in your ordinary natural way.
(15:28):
To the sheath of the mind, you're invited to experience polarities,
to bring awareness to experiences of opposite within your body and mind.
By experiencing polarities mindfully without trying to change anything,
(15:52):
you are training your system to respond instead of react to various experiences
while tolerating whatever comes your way from a place of curiosity and equanimity.
Now sense in your body where you're feeling heaviness.
(16:18):
Noticing any areas in your body where heaviness is held allow yourself to feel
how the heaviness magnetizes you down awareness of heaviness awareness of heaviness.
Now sense in your body where you're feeling lightness let yourself feel the
(16:46):
lightness A sensation of lightness and weightlessness,
allowing yourself to elevate upwards with this lightness,
awareness of lightness, weightlessness,
awareness of lightness.
(17:11):
And now experience the heaviness and the lightness at the same time allowing
them to merge into one entity now let it go and sense any areas in your body where you hold sadness,
let yourself feel the sadness that is held,
(17:36):
notice where it is felt give it space and see how it affects your heart your breath your muscles,
the cells of your face and your entire body,
awareness of sadness awareness of sadness and now let it go and sense any areas
(18:05):
in your body where you feel the joy or happiness.
Let yourself feel into the joy. Give it space and see how it affects your heart.
Your muscles and bones, your limbs and extremities, your eyes and the cells of your face.
(18:35):
Awareness of joy.
Experience awareness of joy. And now toggle between the sadness and the joy,
allowing them to merge into one entity.
Are you still awake? If you're still awake, shift your focus now and concentrate
(18:59):
on what you can see with your closed eyelids.
Stay in the dark space behind your eyelids,
the dark concealed space behind your eyelids, and notice what shows up for you
against the background of darkness. darkness.
(19:20):
Whatever you see, it's reflecting the state of your mind.
So continue observing this space as a spectator, watching a screen,
remaining on the outside looking in without getting too who are involved in the content.
(19:43):
Proceed to the sheath of wisdom.
I will see a series of images and I invite you to visualize them as vividly
as possible and experience them on all levels of awareness from your sensations,
(20:05):
thoughts, feelings, imagination, metaphor, and memory associations.
And just see what each image brings up for you and how it affects you.
Airplane in the sky.
Airplane in the sky. A whale underwater.
(20:28):
A whale underwater. A long ladder going up.
A long ladder going up.
A spiral staircase going down. Spiral staircase going down The wail of a siren
The whisper of a butterfly wings.
(20:55):
An opulent palace A shelter made of leaves and branches A shelter made of leaves and branches.
The symphony of the jungle. The silence of the desert.
(21:28):
Cage, a golden cage, an open field with no end, an open field with no end,
the softness of lavender,
the softness of lavender, the sharpness of ginger, the sharpness of ginger, A web of lies.
(21:59):
The simple truth.
A game of dice.
A game of chess.
A diamond covered by mud. A diamond covered by mud.
(22:21):
A handful of earth in a beautiful wrapping.
A room with covered mirrors.
A party of laughing children. A party of laughing children.
(22:45):
An arlequin with a big smile.
The face behind the mask.
The tip of the king's scepter.
(23:06):
Our eternal king.
Inhale, shift your gaze inward and upward towards the center of the brain,
the center of the forehead behind the eyes, the pineal gland,
(23:32):
and just rest here in the sheath of unity.
Welcome everything just as it is allowing your spirit to roam while observing everything,
just the way that it is in this space you are loved,
(23:57):
guided and cared for just let yourself be here in total freedom from this space
of awareness Awareness,
it's time to call in your intention, your kavana or sankalpa for this practice.
(24:18):
Recall your intention from the beginning of the practice and repeat it to yourself
three times with feeling as if it already came to be.
And experience how it reverberates throughout your body.
I am give your
(24:43):
intention some time to really sink in
and integrate and now it's time to extrovert the senses bringing awareness back
to your breathing just tracing the natural arc of your breath without changing anything anything.
(25:06):
Visualize your body in a relaxed state and perceive the space around you,
the sounds around you, the calmness around your ears, the light on your face,
and how peace rests on it.
(25:30):
The air brushing over your skin and the soothing energy that it brings.
The room and your contact with the surface underneath you.
(25:51):
Start bringing some slight movements to your fingers and toes,
your wrists and ankles, taking all the time you need here to wake up,
return back to an ordinary wakeful state.
(26:11):
Start moving, shifting around a bit more.
And when you're sure that you're wide awake, you may open your eyes.
Ein Oud Milvado, Ein Oud Milvado, Ein Oud Milvado.
The practice of Yoganidra is now complete.
(26:34):
If you enjoyed this practice, I welcome you to comment, follow,
subscribe on whatever platform you're listening on,
share this practice with a friend or family member, and you can check the show
notes for more information about Yoga Nidra in general, and this episode specifically,
(26:58):
as well as any links that are on there.
By engaging more with this podcast through the social media platforms.
It really does help this podcast grow. So I appreciate you. I appreciate your support.
If you're celebrating Purim, I wish you a happy, joyful Purim.
(27:20):
And for everyone out there, may the spring equinox bring fruition to all your
efforts, your prayers, your wishes and your manifestations until next time.
Welcome to Naaleh Yoga, the podcast with Yoga Nidra Journeys for Deep Rest and more.
My name is Ruthie Ayzenberg and I'm glad to be here with you today.
We are a few days from the Jewish holiday of Purim, which is a time for joy,
(00:20):
celebration, generosity and spiritual reflection.
This practice is created in the spirit of the holiday of Purim,
embracing life's paradoxes and polarities with grace and courage,
commemorating the hidden miracles,
(00:41):
trusting in the inherent goodness
of the universe, and celebrating the interconnectedness of all beings.
And this practice of yoga nidra invites you to embrace the full spectrum of
your experience with curiosity from the liminal space between sleep and wakefulness.
(01:04):
It is taught in Mishlei that there is no greater joy in the world than the resolution of doubts.
When the body is safely contained in a state of deep relaxation,
a pause from the cognitive brain takes place that allows you to traverse through
(01:24):
the layers of awareness to access the source consciousness where polarities
and doubts dissolve into the unity of pure being.
And now, let us prepare to practice Yoga Nidra.
Lie down on your back with your spine straight from head to toe,
(01:47):
your feet slightly apart,
your arms loosely by your sides, a little bit away from the body,
with the palms of your hands facing skyward.
You may use any props you need to feel comfortable, such as blanket or a pillow. low.
(02:08):
Take a moment to shift around and adjust everything, making sure that your head
is tilted slightly forward to elongate the back of the neck.
Take some time to shift around and adjust your body position,
(02:28):
your clothes or your blanket if you have one, so that you can rest in complete leads stability,
symmetry, and comfort.
I now invite you to close your eyes and keep them closed for the duration of this practice.
(02:51):
Now, let's take a deep breath in through the nose, hold at the top,
and exhale through the mouth,
letting go of all the tension and stress.
And now, once again, breathing in deeply through the nose, hold at the top,
(03:15):
and breathe out completely,
letting go of all the efforts.
I invite you to make a commitment to remain as still as possible for the duration of this practice.
When the body is still, awareness can separate from the sensory channels,
(03:39):
allowing you to transcend into states of higher consciousness.
So center yourself in complete stillness.
While it's recommended to stay awake for this practice, you may choose to fall asleep.
(03:59):
And if you do fall asleep, just know that the practice will continue working
for you on an unconscious level.
The only thing you need to do from this point forward is just to try to maintain
your stillness as much as possible and follow my voice.
(04:20):
And if your thoughts drift from time to time don't worry about it just return
to my voice and let it be the thread
that brings you back to center the practice of yoga nidra begins now,
(04:41):
let's bring awareness to your senses,
perceiving the closest sound to you and the most distant sound.
Perceiving the air on your skin and the temperature around you,
(05:04):
bringing awareness to the light or shadows as they rest on your face and feel
the contact points between your body and the surface underneath it.
In your mind's eye, visualize a butterfly landing on a flower.
(05:29):
A butterfly landing on a flower.
Just rest here in complete stillness and safety.
You are exactly where you need to be.
(05:50):
Let's now bring to mind your intention for today's practice.
Your intention is your kavana in Hebrew or sankalpa in Sanskrit.
Your intention can be a short, positive, simple statement in the present tense starting with I am. am.
(06:12):
This statement may reflect your most heartfelt wish, quest, prayer, or purpose.
Think big and broad. If you do not have a statement in mind at this moment,
then consider trying out some of the following statements to give you some general ideas.
(06:37):
I am joyful.
I am grateful. I feel good in my body and mind.
I trust.
I am worthy of good things happening.
Or simply, I am here.
(07:02):
Now say your intention to yourself three times with feeling in the present tense.
I am. Now let it go and see how it returns at the end of this practice and throughout your day.
(07:22):
The intention that you make during Yoga Nidra is like planting a seed in the ground.
With time and patience it will grow and come to fruition and this is also an
auspicious time in the calendar year for planting the seeds of prayer and good intentions.
(07:51):
Let's now pivot to the sheath of sensation as we begin the rotation of consciousness
by going on a journey through different parts of the body.
Repeat every part that I say in your mind and bring awareness to it in your body at the same time.
(08:12):
Stay alert here, but no need to concentrate too intensely.
Bring awareness to the right hand thumb,
right hand thumb, second finger, third finger, fourth finger,
fifth finger, all five fingers,
(08:34):
the palm of the hand, the back of the hand, the entire hand.
And shift your awareness up the arm, past the wrist, the elbow,
all the way to the shoulder,
the armpit, wrap around to the right side body.
(08:57):
And to send awareness to the right hip, the right thigh, and down the right leg, past the kneecap,
the calf muscle, the ankle, the heel, the sole of the foot, the top of the foot.
(09:20):
The big toe, second toe, third toe, fourth toe, fifth toe.
Now bring awareness to the left hand thumb, left hand thumb,
second finger, third finger, fourth finger, fifth finger, all five fingers.
(09:44):
The palm of the hand, the back of the hand, the entire hand.
Shifting awareness up the wrist, past the elbow, the shoulder,
wrapping around to the armpit.
And descending down the left side body, to the left hip, and continuing down
(10:08):
the left leg, leg, past the thigh, the kneecap,
the calf, the ankle,
the heel, the sole of the left foot, the top of the foot,
big toe, second toe, third toe, fourth toe, fifth toe.
(10:32):
So become aware of the right shoulder blade, the left shoulder blade,
the upper back, the mid back, the lower back, the glutes.
From the tailbone, trace the curvature of your spine, vertebrae by vertebrae,
(10:54):
all the way to the base of the skull. All.
Awareness curves over the back of the head to the top of the head, the top of the head,
the forehead, both sides of the head, the right eyebrow, the left eyebrow,
(11:17):
the space between the eyebrows, the orb of the right eye, the orb of the left eye, The right eyelid,
the left eyelid, the right eye, the left eye, the right ear,
the left ear, the right cheekbone,
(11:42):
the left cheekbone, the nose, the tip of the nose,
the upper lip, the lower lip, the teeth, the mouth, the mouth.
The tongue, the palate, the jaw, the chin, the throat.
(12:06):
Right chest, the left chest, the middle of the chest, the abdomen,
the navel, and the pelvic region.
And now the entire right leg, the entire left leg, both legs together,
(12:27):
the entire right arm, the entire left arm both arms together the entire back of the body,
the entire front of the body now just the right side of the body,
now just the left side of the body now just the exterior surface of the body,
(12:51):
and now just the interior surface of the body,
now just the head and now the whole body together.
The whole body together.
The whole body all together. Become aware of your breathing.
(13:13):
Notice the flow of your breath from your nostrils to your lungs.
Inhaling cool air and exhaling warm air. and just track your breath exactly the way that it is.
We will now begin alternate nostril breathing.
(13:35):
We will count each round of breaths silently backwards from 12 to 1 in the following manner.
Begin by inhaling through both nostrils and And exhale.
Now, inhale cool air through the right.
(13:59):
Exhale warm air through the left. Inhale cool air through the left.
Exhale warm air through the right. That's round 12.
Inhale cool air through the right.
Exhale, warm air through the left.
(14:22):
Inhale, cool air through the left.
Exhale, warm air through the right. Eleven.
Inhale, cool air through the right.
Exhale, warm air through the left.
Now inhale, warm air through the left.
(14:46):
Exhale, warm air through the right 10,
Now continue breathing and counting in this manner on your own until you reach
1 And if you lose track of the count then go ahead and return back to 12,
(15:07):
Wherever you are in your counting counting let's go ahead and return back to
your own natural breathing rhythm just breathe in your ordinary natural way.
(15:28):
To the sheath of the mind, you're invited to experience polarities,
to bring awareness to experiences of opposite within your body and mind.
By experiencing polarities mindfully without trying to change anything,
(15:52):
you are training your system to respond instead of react to various experiences
while tolerating whatever comes your way from a place of curiosity and equanimity.
Now sense in your body where you're feeling heaviness.
(16:18):
Noticing any areas in your body where heaviness is held allow yourself to feel
how the heaviness magnetizes you down awareness of heaviness awareness of heaviness.
Now sense in your body where you're feeling lightness let yourself feel the
(16:46):
lightness A sensation of lightness and weightlessness,
allowing yourself to elevate upwards with this lightness,
awareness of lightness, weightlessness,
awareness of lightness.
(17:11):
And now experience the heaviness and the lightness at the same time allowing
them to merge into one entity now let it go and sense any areas in your body where you hold sadness,
let yourself feel the sadness that is held,
(17:36):
notice where it is felt give it space and see how it affects your heart your breath your muscles,
the cells of your face and your entire body,
awareness of sadness awareness of sadness and now let it go and sense any areas
(18:05):
in your body where you feel the joy or happiness.
Let yourself feel into the joy. Give it space and see how it affects your heart.
Your muscles and bones, your limbs and extremities, your eyes and the cells of your face.
(18:35):
Awareness of joy.
Experience awareness of joy. And now toggle between the sadness and the joy,
allowing them to merge into one entity.
Are you still awake? If you're still awake, shift your focus now and concentrate
(18:59):
on what you can see with your closed eyelids.
Stay in the dark space behind your eyelids,
the dark concealed space behind your eyelids, and notice what shows up for you
against the background of darkness. darkness.
(19:20):
Whatever you see, it's reflecting the state of your mind.
So continue observing this space as a spectator, watching a screen,
remaining on the outside looking in without getting too who are involved in the content.
(19:43):
Proceed to the sheath of wisdom.
I will see a series of images and I invite you to visualize them as vividly
as possible and experience them on all levels of awareness from your sensations,
(20:05):
thoughts, feelings, imagination, metaphor, and memory associations.
And just see what each image brings up for you and how it affects you.
Airplane in the sky.
Airplane in the sky. A whale underwater.
(20:28):
A whale underwater. A long ladder going up.
A long ladder going up.
A spiral staircase going down. Spiral staircase going down The wail of a siren
The whisper of a butterfly wings.
(20:55):
An opulent palace A shelter made of leaves and branches A shelter made of leaves and branches.
The symphony of the jungle. The silence of the desert.
(21:28):
Cage, a golden cage, an open field with no end, an open field with no end,
the softness of lavender,
the softness of lavender, the sharpness of ginger, the sharpness of ginger, A web of lies.
(21:59):
The simple truth.
A game of dice.
A game of chess.
A diamond covered by mud. A diamond covered by mud.
(22:21):
A handful of earth in a beautiful wrapping.
A room with covered mirrors.
A party of laughing children. A party of laughing children.
(22:45):
An arlequin with a big smile.
The face behind the mask.
The tip of the king's scepter.
(23:06):
Our eternal king.
Inhale, shift your gaze inward and upward towards the center of the brain,
the center of the forehead behind the eyes, the pineal gland,
(23:32):
and just rest here in the sheath of unity.
Welcome everything just as it is allowing your spirit to roam while observing everything,
just the way that it is in this space you are loved,
(23:57):
guided and cared for just let yourself be here in total freedom from this space
of awareness Awareness,
it's time to call in your intention, your kavana or sankalpa for this practice.
(24:18):
Recall your intention from the beginning of the practice and repeat it to yourself
three times with feeling as if it already came to be.
And experience how it reverberates throughout your body.
I am give your
(24:43):
intention some time to really sink in
and integrate and now it's time to extrovert the senses bringing awareness back
to your breathing just tracing the natural arc of your breath without changing anything anything.
(25:06):
Visualize your body in a relaxed state and perceive the space around you,
the sounds around you, the calmness around your ears, the light on your face,
and how peace rests on it.
(25:30):
The air brushing over your skin and the soothing energy that it brings.
The room and your contact with the surface underneath you.
(25:51):
Start bringing some slight movements to your fingers and toes,
your wrists and ankles, taking all the time you need here to wake up,
return back to an ordinary wakeful state.
(26:11):
Start moving, shifting around a bit more.
And when you're sure that you're wide awake, you may open your eyes.
Ein Oud Milvado, Ein Oud Milvado, Ein Oud Milvado.
The practice of Yoganidra is now complete.
(26:34):
If you enjoyed this practice, I welcome you to comment, follow,
subscribe on whatever platform you're listening on,
share this practice with a friend or family member, and you can check the show
notes for more information about Yoga Nidra in general, and this episode specifically,
(26:58):
as well as any links that are on there.
By engaging more with this podcast through the social media platforms.
It really does help this podcast grow. So I appreciate you. I appreciate your support.
If you're celebrating Purim, I wish you a happy, joyful Purim.
(27:20):
And for everyone out there, may the spring equinox bring fruition to all your
efforts, your prayers, your wishes and your manifestations until next time.
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