Yoga Nidra - Radiant Being

In this yoga Nidra, you will be guided on a journey to your bliss body. It includes visualizing points around your body as white light-transporting you to a profoundly deep state of rest. Yoga Nidra is a practice of 'yogic sleep', the state of being where the body sleeps but the mind stays alert and aware. In this state, the body realigns and restores at all levels. I would love to hear about your experience with this yoga Nidra, please leave me a comment!

Transcript

Hi,

This is Kumari.

I'm so happy that you decided to join me for Yoga Nidra practice.

Go ahead and start to get settled.

You could practice lying on your back,

On your side,

Or in a comfortable seated position.

And as you get comfortable,

I'm just going to share a little bit about Yoga Nidra.

First and foremost,

Yoga Nidra is conscious rest.

During the practice,

The body sleeps,

But the mind remains awake.

This is referred to as the yogic sleep.

It's that sweet spot between wakefulness and sleep,

Where we quiet the overactive conscious mind and then move into a meditative state of pure consciousness where the brainwaves slow way down.

Yoga Nidra also cultivates a winding down of the nervous system and shifts you into the realm of the parasympathetic nervous system.

That's the rest and digest portion of the nervous system.

It's here where you can surrender,

Rearrange,

And refresh on all levels.

Physical,

Mental,

And emotional.

Remain awake to the best of your ability as I guide you on a journey of deep letting go in the body and mind.

But know that it's completely normal to fall asleep or drift in and out of consciousness.

So whatever happens,

You can trust you are receiving great benefit from this practice.

We'll start out by just raising the right leg a few inches.

Keep breathing and release.

Now raising up the left leg.

Breathe and release.

And squeeze the hips and buttocks so they lift up off the floor a little bit tighter and release.

Now both arms lift a few inches as you continue to breathe and let it go.

Raise the head just an inch and then let that go.

And now checking in to see if you could adjust yourself anymore in order to get a bit more comfortable and settled.

Feeling the head supported,

The shoulders and upper back melting down towards the surface beneath you.

The hips and buttocks released,

The arms and legs still and relaxed.

Remember it's fine to shift during the practice.

You want to stay comfortable,

But just do your best to come back to the stillness as soon as you can.

So we'll do a breathing practice now called the physiological sigh.

And what it is is two sniffs of breath in through the nose and then a long exhale through the mouth like this.

Let's do three rounds together.

Ready?

And feeling the relaxation taking over your whole body.

Using every muscle and sinking down and your whole body heavy.

In yoga nidra we practice sankalpa or intention and you may already be working with sankalpa or you might choose one for today's practice.

Sankalpa is always spoken in the positive present tense as if it is already a reality.

When this sankalpa is affirmed in yoga nidra it's like planting a seed deep in your subconscious.

An example of a sankalpa is I am the embodiment of inner peace.

I am the embodiment of inner peace.

So take a moment now to connect with your inner being and align with your positive intention.

Or feel free to use the example if that resonates with you today.

I am the embodiment of inner peace.

And now repeat your intention three times in your mind.

The next part of this yoga nidra journey is a rotation of consciousness or awareness.

I will be bringing your attention to certain areas in the body.

Imagine a white light or star in each area.

The white light a representation of the healing and balancing energy of simple intention.

The power of your mind can bring profound balance to your body as you visualize the area.

We'll begin with the crown of the head,

White light at the crown of the head.

The third eye filled with radiant light.

In the hollow of the throat beaming with white light.

In the right shoulder,

Light.

Elbow,

Light.

Wrist,

Light.

In the right palm filled with light.

Visualize each fingertip shining a light.

The tip of the right thumb,

Tip of the first finger,

Tip of the second finger,

Tip of the third finger,

And the tip of the small finger.

Now can you see your hand and fingers filled with light?

Now can you see all the points on the right arm lit up at the same time?

Now awareness of the heart center filled with light.

In the left shoulder,

Light.

Elbow,

Light.

Wrist,

Light.

Each fingertip,

Light.

Tip of the left thumb,

Tip of the first finger,

Tip of the second finger,

Tip of the third finger,

And tip of the small finger.

Can you see all your fingers and your hand filled with light?

And now see all the points on the left arm lit up at the same time.

Back to the heart center radiant with shining light to the solar plexus and the point just below the navel,

White light beaming.

And the right hip,

Light,

Knee,

Light,

Ankle,

Light.

And the foot and toes filled with light.

And now see all the points in your right leg lit up.

To the pelvis,

The whole pelvis vibrant with light.

To the left hip,

Light,

Knee,

Light,

Ankle,

Light.

The sole of the foot filled with bright white light.

The foot and toes filled with light.

And now see all the points on your left leg lit up.

And now visualize the base of the spine,

The coccyx,

Glowing with this white light.

And now see the whole of the white light traveling up the entire spine to the base of your skull.

The base of the skull filled with light.

Now could you see your whole body as a field of radiant light rays?

Imagine all the places of light on your body.

Your whole body alight.

And from here align with the rise and fall of your breath as you continue to see your entire body lit up with white light.

Begin to see the lights get brighter with each inhale expanding outward all around you,

Shining brightest at the top of your inhale.

And with your exhale,

The white lights filling every nook and cranny on the inside of your body,

Your entire body filled with light on the inside.

Again as you inhale the light getting brighter,

Creating a field of energy around you in all directions.

And then the exhale drawing that all inward,

Filling the inside of your body with light.

And continue with this breathing visualization for the next few moments.

Now your whole body a crystalline vessel of energy,

Sparkling,

Brilliant,

Luminous.

Feel into the spaciousness all around you as if you were floating in space,

Open,

Boundless,

Vast.

And now bringing all the energy inward,

Begin to sense your density,

Weighty,

Compressed energy in your body as a solid mass weighted down and held by the earth,

Grounded.

And now can you imagine the spaciousness again,

Endless space all around you and back to grounded,

Firmly and deeply rooted to the earth.

And now could you experience both spaciousness and grounded simultaneously,

Your luminous vessel expansive and boundless and solid and rooted at the same time.

Breathing in this awareness for a few more breaths.

Next I will be offering words for you to see as images in your mind's eye.

The sun,

The moon,

Mountains,

A flat expanse of desert,

Stars in the night sky.

A rainbow,

The Milky Way galaxy,

A cave with stalagmites and stalactites,

Wind blowing a tree's leaves and the underground root system of a tree.

A raging river,

A dry canal,

A waterfall,

A still pond,

A still pond.

And you floating peacefully on a raft in this still pond,

Floating,

Once again weightless yet grounded,

Radiant with crystalline light,

Aligned with your bliss body.

You are safe to completely let go and welcome any sensations,

Thoughts,

Feelings to flow here as you abide in your true nature.

One with your natural radiance,

Brilliant source energy being,

Divine perfection in physical form.

Allow the awareness of your sankhopa to float here with you.

A felt sense of your sankhopa,

Reception of your sankhopa here.

Repeating it again three more times here in this deep place of connection to your subconscious.

And knowing that it is already manifest in your vibrational field.

Breathing here for a few more breaths.

And now gently moving out of the state of yoga nidra by bringing your awareness to your already happening natural breath.

Feeling the inhale and the exhale.

You might deepen your breath here.

Noticing any sounds in your space,

The sounds in the recording.

The breath of the toes and feet and gently bringing a little movement to this area.

Now the fingers,

The hands and wrists,

Gentle soft movements.

Maybe the head rocking from side to side or a full body stretch.

From here you might turn off the recording and fall asleep or perhaps you'll get going with the rest of your day or evening.

In either case,

Take your time coming out of this deep meditation.

Thank you for practicing with me today.

I would love to hear from you and your experience with this yoga nidra.

So please leave a comment.

Wishing you all the best.

Namaste.

Reviews

Wonderful. Thank you from the bottom of my heart, Kumari.❤️

Thank you for this expansive yoga nidra experience: bliss🙏🏻🌟🌟🌟🌟🌟🙏🏻

What a beautiful meditation….I’m left feeling deeply relaxed and nourished. Thank you so much! 🙏

I really enjoyed this. Thank you, Kumari. I like the gentle instructions for lifting of legs, arms and my head at the start of the session, instead of full-on tense and release. The background music was nice and your voice is soothing and calming. The length was just right too!