Welcome to this practice of Yoga Nidra,
The journey with Saraswati.
Yoga Nidra is a practice of awareness and stillness.
The physical body is still,
As if sleeping,
But the mind is aware.
Before you begin,
Take some time to arrange the body so that you feel completely comfortable and supported.
Perhaps lying on the back,
With a pillow beneath the head and some cushions below the knees.
Or maybe you prefer lying on the side.
Know that there's no way to do this practice wrong.
There isn't anything to be done other than to allow the body to rest and receive the practice.
So taking a few moments now to settle into stillness.
Inviting the awareness to rest upon the breath.
Just notice the rhythm of the breath as it comes and goes.
And using the exhale to let go of any tension you might be holding.
Feeling the gentle rise and fall of the breath.
The expansion and release.
Letting there be a welcome for any sounds that are present.
Just allowing them to come into the ears without any labelling or judgement.
Welcoming all of the sounds.
And if there aren't any sounds,
Then just tuning into the silence.
And feeling the touch of the air upon the skin.
Perhaps the cooler air on the face or the hands.
Perhaps the warmer air on parts of the body that are covered.
And you might like to set an intention or some kalpa for this journey.
It might be a feeling or a quality associated with Saraswati that you want to invite into your life.
Perhaps clarity,
Creativity or wisdom.
And hold this intention gently in your heart.
As if you could plant the seed of that intention there.
And slowly now allow yourself to visualise the soft white light forming at the centre of your forehead.
In the space of the eyebrow centre.
This is the light of Saraswati,
The goddess of wisdom and creativity.
Her energy is clear,
Pure and filled with serene knowledge.
And as I name different places in the body,
You might like to imagine this white light at each place.
As if you were anointing yourself with her wisdom.
So starting with the eyebrow centre.
The point between the collarbones.
The right shoulder.
Elbow.
Wrist.
Palm.
The tip of the right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm.
Wrist.
Elbow.
The right shoulder.
Point between the collarbones.
Left shoulder.
Elbow.
Wrist.
Palm of the hand.
The tip of the left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm.
Wrist.
Elbow.
Left shoulder.
The point between the collarbones.
The heart centre.
Navel.
Pelvis.
Right hip.
Knee.
Ankle.
Heel.
The tip of the right big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
The heel.
Ankle.
Knee.
Right hip.
Pelvis.
Left hip.
Knee.
Ankle.
Heel.
Tip of the left big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Heel.
Ankle.
Knee.
Left hip.
And back to the pelvis.
The tailbone.
Sacrum.
Lower back.
Middle back.
Upper back.
Right shoulder blade.
Left shoulder blade.
Point between the shoulder blades.
Back of the neck.
Back of the head.
Crown of the head.
Eyebrow centre.
The whole of the right arm.
The whole of the left arm.
Both arms together.
The whole of the right leg.
The whole of the left leg.
Both legs together.
The whole of the right side of the body.
The whole of the left side.
Both sides together.
Feeling the whole body filled with this clear white light and being soothed by it.
The whole body.
The whole body.
And inviting the awareness to lightly rest upon the breath.
Just notice the gentle rhythm of the breath as it comes and goes.
With each exhale now,
Feel that your whole body is filled with this white light.
And with each inhale,
Imagine that you could gather up all of the light into a single point at the navel.
Exhaling,
Feeling the expansiveness of the light.
Perhaps it extends beyond the boundaries of the body.
And inhaling,
Gathering up all of the light into a single point at the navel.
And alternating between these two states with every breath.
And then seeing if it's possible to experience both of these two states at the same time.
The expansiveness of the body filled with light at the same time as the single point of light at the navel.
And then gently letting that go.
See yourself now being gently transported to a beautiful riverbank.
The Saraswati River.
Sacred and shimmering in the moonlight.
The air is cool and calm.
And you feel a deep connection to this place.
It's peaceful and alive,
Filled with a sense of wisdom and grace.
In the distance you see a figure approaching.
Dressed in flowing white garments,
Adorned with beautiful,
Delicate flowers,
And holding a veena,
A musical instrument,
The goddess Saraswati comes forward.
She radiates the white light of wisdom and tranquility.
And as she looks upon you,
Her eyes are filled with a deep,
Compassionate knowing.
She invites you to sit beside her on the riverbank.
Feel yourself grounded here,
Feeling safe and open to receive her wisdom.
Saraswati begins to play the veena and each note resonates deep within you.
Her music seems to unlock memories,
Insights and inspirations within you.
Like a soft stream clearing away debris.
Listen closely to the music,
Allowing each note to enter your heart,
Dissolving doubts and bringing clarity to your mind.
In her presence Saraswati offers you a question to reflect upon.
What wisdom is already within you?
Take a moment to let any thoughts or feelings arise.
Trust that whatever comes to you is exactly what you need to hear.
And now Saraswati extends her hand to you and in her hand she holds a white lotus flower,
A symbol of purity,
Creativity and enlightenment.
She places it gently on your heart and as she does you feel the blossoming of this lotus within you.
Each petal opens,
Expanding your heart,
Inviting in wisdom,
Creativity and understanding.
Imagine this lotus becoming a source of inspiration and knowledge that you can draw upon in your life.
And with a gentle smile Saraswati assures you that this connection,
This inner wisdom will remain with you.
It's always here like a quiet river within you,
Ready to guide you whenever you need it.
And whenever you feel ready,
Just allow her image to slowly begin to dissolve away,
Leaving you with a feeling of profound peace and clarity.
Watch as she fades into the soft glow of the moonlight,
Her music lingering in the air around you.
And take a deep breath,
Drawing this experience into every cell of your body,
Knowing that you can return to this place,
This source of inner wisdom anytime.
And now gently begin to bring your awareness back to the body,
Feeling the touch of air upon the skin,
Allowing any sounds that can be heard just to come into the ears without any labelling or judgement.
Noticing the sound closest to you,
The sound of the breath,
And any sounds from within the room and sounds from further away.
Just feeling the movements of the breath as it comes and goes.
Perhaps deepening the breath as you gently start to wake the body back up.
And you might bring some gentle movement to the fingers and the toes.
And when you feel ready you can slowly open the eyes,
Carrying with you the light,
Wisdom and creativity of Sarasvati.
And we'll seal in this practice by reciting her mantra three times.
And you might either sing along or just listen,
Allowing it to wash over you.
Om Pichu Pichu Pragnya Vardhani Jvala Jvala Meri Vardhani Dheeli Dheeli Buddhi Vardhani Dheeli Dheeli Buddhi Vardhani Svaha Om Pichu Pichu Pragnya Vardhani Jvala Jvala Meri Vardhani Dheeli Dheeli Buddhi Vardhani Dheeli Dheeli Buddhi Vardhani Svaha Om Pichu Pichu Pragnya Vardhani Jvala Jvala Meri Vardhani Dheeli Dheeli Buddhi Vardhani Dheeli Dheeli Buddhi Vardhani Svaha And this practice of yoga nidra is now complete.
Thank you for listening.
