Yoga Nidra For Lightness

This is a long Yoga Nidra and first I will give a brief explanation about it. It is important that you lie down as comfortable as possible so that you can really let go of your body and relax. It is a journey inside you to awaken your senses and bring clarity into your life. Enjoy the ride!

Transcript

Hello and welcome.

My name is Heidi Emisike and I'm going to guide you today in a yoga nidra for lightness.

So you will fly afterwards.

Wish you a nice travel for that.

So the first thing you do,

You lie down in a comfortable place.

It can be on the sofa,

On the bed or on the yoga mat.

And then just exhale first fully to arrive.

The weight of the body on the floor,

On the ground you're lying on.

You can also squeeze first everything together.

Like squeeze the face,

Squeeze the fist,

Squeeze all the muscles you can possibly can and then release.

Very good.

That's it.

And then I want you to focus on the sounds that you can perceive,

The sounds that you can perceive on the outside of your building.

And then focus on the sounds you can perceive within your building.

And I want you to focus on the sounds you can perceive within your room.

And what kind of sounds can you sense or hear within your own body?

In the yoga nidra you don't need to do a lot.

You can let go of your body and you can try to stay alert and present with your mind.

The only thing you need to do is to follow my voice and to bring your consciousness to those places I'm going to point out.

It is also normal that we set an asan kalpa for your yoga nidra.

A clear intention.

Something you either want to let go of or something you want to grow in.

Grow in patience.

Grow in clarity or love or compassion.

Or maybe you have even more a specific wish right now for some changes in your life.

So place this specific wish,

This specific intention.

And say this phrase silently for yourself right now.

And take a deep breath in and a deep breath out.

And you continue now like that with another ten breaths.

And each time you exhale you're going to count backwards.

So it's inhale,

Exhale ten.

Inhale,

Exhale eight.

And now just continue on your own.

Jeans.

And I bring your awareness to the right hand.

To the right arm.

To the right shoulder.

Bring your awareness to the right side of your upper body.

To the right hip.

The right leg.

And the right foot.

Bring your awareness to the left hand.

The left arm.

The left shoulder.

Bring your awareness to the left side of your body.

To your hip.

To the left leg.

And the left foot.

Then move with your consciousness to the right thumb.

The right index finger.

The middle finger.

The ring finger.

The little finger.

To the center of your palm.

To the center of the back of your hand.

Your wrist.

The forearm.

Bring your awareness to your elbow,

To the upper arm,

To the right armpit,

To the chest,

The right side of the rib cage,

To your groin,

The right hip,

The upper leg,

The right knee.

Move your awareness to the lower leg,

The right ankle,

The top side of your right foot.

Bring your consciousness to the little toe,

The second little toe,

The third little toe,

The second big toe,

And the right big toe.

Bring your consciousness to your right sole of the foot.

Repeat your sankalpa silently for yourself.

Your body is at rest.

Your mind is alert.

Bring your awareness to the right thumb,

Index finger.

Bring your awareness to the left thumb,

Index finger,

Middle finger.

Bring your consciousness to the ring finger and the left little finger.

Then to the center of your palm and then to the center of the top side of your hand.

Your left wrist,

Your lower arm,

The elbow.

Bring your consciousness to the upper arm,

To the left armpit.

Move your awareness to the left chest,

The left side of your rib cage,

The groin,

The left hip.

Bring your consciousness to the upper leg,

To the knee and to the lower leg.

Move your awareness to the left ankle,

The top side of the foot,

The left little toe,

The second little toe,

The third little toe,

The second big toe,

And the left big toe.

Bring your awareness to the sole of the foot.

Repeat Yusankalpa silently for yourself.

Your body is at rest.

The mind is alert.

Bring your consciousness to both heels,

Both calf muscle,

Both backsides of the knees.

Move your consciousness to both backsides of the thighs,

Both buttocks.

Bring your awareness to your sacrum,

To your lower back.

Move your consciousness to the middle back and then to the upper back between the shoulder blades.

Bring your awareness to both shoulder blades,

To the back of your neck,

To the transition between your neck and your skull,

Then to the backside of your head.

Bring your awareness to the top of your head,

Then to the forehead,

The third eye.

Bring your consciousness to two points just below the eyes,

To a point between the nose and the upper lip.

Bring your awareness to a point between the lower lip and the chin.

And move your consciousness to the base of your throat and from there to the center of your sternum,

The chest,

Your energetic heart place.

Further down to the solar plexus.

Move your awareness to your navel,

Then to a point between the navel and the pubic bone.

Bring your awareness to the center of your pelvic floor.

Move your consciousness to the tip of the right thumb,

Tip of the index finger,

Tip of the middle finger,

Tip of the ring finger,

Tip of the pinky finger.

Bring your consciousness to the center of your palm and then to the back of your hand,

To your wrist,

Your lower arm,

Your elbow,

Your upper arm and your right armpit,

The shoulder,

The chest.

Bring your consciousness to the right side of your torso,

To your hip,

The upper leg,

To the right knee.

Move your awareness to the lower leg,

To the right ankle,

Top side of the foot,

The little toe,

Second little toe,

The middle toe of the right foot,

Second big toe and the right big toe.

Move your awareness to the right sole of the foot,

Repeating silently for yourself your samkalpa.

Your body is fully at rest,

Your mind is awake.

Bring your consciousness to the tip of the left thumb,

Tip of the index finger,

Tip of the middle finger,

Tip of the ring finger,

Tip of the pinky finger.

Bring your awareness to the center of your palm and to the top side of your hand.

Move your consciousness to the left wrist,

Then to the forearm,

To the elbow,

The upper leg,

To the left armpit.

Bring your awareness to the shoulder,

To the chest,

Left side of your rib cage,

The hip.

Bring your consciousness to the upper leg,

To the left knee and the lower leg.

And moving your awareness to the ankle,

To the center of your ankle,

Top side of your foot,

The left little toe,

Second little toe,

Middle toe of the left foot,

Second big toe,

And then to the left big toe.

Bringing your awareness to the left sole of the foot,

Repeat your samkalpa silently for yourself.

Your body is at rest and your mind is awake.

Bring your awareness to the right thumb,

Feeling the weight of your right thumb.

Bring your awareness to the index finger,

Feeling the weight of the index finger.

And bring your awareness to the weight of your middle finger,

To the ring finger.

Bring your awareness to the pinky finger and feel the heaviness of your pinky finger.

And the whole palm,

How heavy is your palm?

Feel that weight.

And feel the weight of the whole hand,

So heavy it is.

And move your awareness to the lower arm,

Feeling that weight,

It's also very very heavy,

Impossible to lift.

Bring your awareness to the upper arm,

Feeling the weight of your upper arm,

It's very very heavy.

And then the weight of your right shoulder,

So heavy.

Feel the weight of the whole right arm,

So heavy it's impossible to lift your right arm.

And bring your awareness to the right side of your torso,

The chest,

The rib cage,

The groin.

Feel the weight.

So heavy,

Feel the heaviness of your right side of your torso.

And then move your awareness to the right side of your hip.

Feel that weight,

Feel the heaviness of your right hip.

Bring your awareness to the upper leg,

So heavy.

And to the lower leg,

Feeling the weight,

Extremely heavy.

And then feel the weight of the whole right leg,

It is so heavy that you hardly can move it,

Impossible to lift it or move it.

So heavy.

Bring your awareness to the right ankle,

The right foot,

And all the toes.

Feel the weight.

Feel the weight of the whole right foot,

So heavy.

Extremely heavy.

Then remember your sankalpa.

Say it silently for yourself.

Your body is at rest,

Your mind is alert.

Bring your awareness to the left thumb,

Feeling the weight of the left thumb.

How heavy it is.

Then the index finger,

The weight of the middle finger,

The weight of the ring finger,

And then feel the weight of the pinky finger.

Bring your awareness to the palm,

How heavy.

And then bring your awareness to the whole left hand,

Feeling that weight is extremely heavy,

The left hand.

Impossible to lift.

And move your awareness to the lower arm,

Feeling the weight of your lower arm,

So,

So heavy.

And then the weight of your upper arm,

Extremely heavy.

And then feel the weight of the whole left arm,

So heavy,

Impossible to lift.

And then the weight of your upper arm,

Extremely heavy.

And then the weight of your upper arm,

Extremely heavy.

Feel the weight of your upper arm,

Extremely heavy.

Your whole left side.

Bring your awareness to the left upper leg,

Feel that weight.

So heavy,

Feel the weight of your lower leg,

Extremely heavy.

And then feel the weight of your whole left leg.

It is very,

Very heavy,

Impossible to lift off the ground.

Bringing your awareness to the left ankle,

To the left foot,

And the left toes,

Feel that weight.

Feel the weight of the whole left foot,

It is so,

So heavy.

And remember your sankalpa.

Repeat it silently for yourself.

Your mind is alert and your body is at rest.

Bringing awareness to both soles of the feet,

To the pelvic floor,

And then to the crown of your head.

Bring your awareness to the right thumb.

Feel the lightness,

The index finger,

The middle finger,

How light,

The ring finger and the pinky finger,

So light.

Bringing your consciousness to the palm of the right hand and the right wrist.

Feeling the lightness of the whole right hand,

Like a feather,

Hardly any weight.

Bringing your awareness to the forearm,

So light,

Like a cloud.

Move your awareness to the upper arm,

So light,

Has no weight at all.

The whole right arm is hovering over the floor.

So,

So light.

Bringing your awareness to the right shoulder,

The right chest,

So also very light.

Right rib cage,

The groin and the right hip,

Feeling the whole right side of your upper body.

How extremely light it feels right now,

Like a feather,

Like nothing,

Like a cloud,

Dissolving any moment.

Then move your awareness to the right upper leg,

Sensing how light that upper leg is.

Move your awareness to the lower leg,

It's also very very light.

Then bring your awareness to the whole right leg,

Feel how light it is,

Does hardly any weight,

Like a feather.

No weight at all.

Bringing your awareness to the right ankle,

To the right foot,

And all the toes on the right foot.

Feel how extremely light they are,

How extremely light the whole right foot is.

So light,

Flying,

Hovering,

Like a cloud over the horizon.

So,

So light.

Then repeat Yisongkalpa silently for yourself.

Your mind is awake and your body is at rest.

Then bring your awareness to the left thumb,

Feeling how light it is today,

Right now.

Index finger,

Middle finger,

So light.

Bring your awareness to the ring finger and the pinky finger.

Bring your consciousness to the left palm and the wrist,

Feeling its weight.

Also light.

Bring your awareness to the whole left hand,

It is so so light,

Like a feather.

No weight at all.

Move your awareness to the lower arm,

Feeling the lightness of the lower arm.

Move your consciousness to the upper arm,

Sensing the lightness of the upper arm and the shoulder.

Feel the lightness of your whole left arm,

So light and playful and floaty,

As hardly any weight at all.

Bring your awareness to the left chest,

Left side of your rib cage,

Your groin,

Your left hip,

The whole left side of your torso.

Feel how lightness has arrived in that left side,

Extremely light,

Like a cloud.

She is about to disappear.

Bring your awareness to the upper leg,

Feeling lightness in the upper leg,

So light.

The lower leg is also extremely light.

Feel the lightness of your whole left leg,

Light like a feather,

Hovering above the floor,

Not even touching,

Just floating.

Bring your awareness to the left ankle,

The left foot and all the five toes of the left foot,

Sensing the lightness of your whole left foot,

So light.

Bring your awareness to your sankalpa,

Repeat it silently for yourself,

So it can sink into your subconsciousness.

Your body is at rest,

Your mind is alert.

Bring awareness to your both soles of the feet,

Your pelvic floor and then to the crown of your head,

Back down to the pelvic floor.

Feeling and sensing a movement in your pelvic floor,

Energetic spinning like a disc turning.

Try to become aware in which direction this disc is turning.

Start moving this disc upwards in a continuous movement,

Creating inside space,

Moving it all the way up to your navel.

Once you have spun up your disc to the navel,

Continue to spin it up direction,

Your chest bone,

Through the whole area of your belly,

Through the solar plexus up.

Spin it further up,

Creating space and vastness in those areas.

Spin that disc further up,

All the way up to the base of your throat,

And through the neck,

Spinning it up into the head,

All the way through the neck upwards,

Keeping the movement going,

Keeping the lightness of the movement going.

And then in the head,

Through the head,

All the way up to the crown of the head,

Again creating space and vastness,

Spaciousness,

All the way up to the crown of the head.

And then when you arrive at the crown of your head,

Open your head like a thousand petals of flower,

For the interaction with the universe,

With the source,

And let warm golden light flood into your head,

Filling up all the spaces you have created.

And then from the head,

Let this warm golden light flood through the neck into your upper body,

Into your torso,

And then from there into your arms and hands and fingers,

All the way to the tips of your fingers.

Creating all this with this warm golden light.

And let the flow of this light continue through your hip into the legs,

Flowing further down all the way through your ankles,

Feet and toes,

Flooding it with this warm golden light,

Until every little bit is filled up,

Every little corner,

So that you are completely filled with light.

Your body is filled with light.

You are light.

You are lightness.

And then rest in that lightness.

Rest your consciousness in that light.

That's your body.

And then slowly bring your awareness back into your body,

Back to where you're lying now.

Start breathing deeply.

Smashing your body,

Your light body with breath.

And then very slowly start to move your fingers and your toes.

Bringing tiny movements back into your physical form.

And then you may stretch out.

Pick up your knees and hug them,

Hug yourself.

And then roll over to the right side.

Take another deep breath.

And then whenever you feel,

You come out of your lying position.

I thank you very much for your attention and for practicing with me,

Yoga Nidra,

For lightness.

And I send you on a journey of feeling the light that you are for the rest of the day,

The rest of the week.

Thank you very much.

Namaste.

Reviews

Beautiful en-lightening practise. Thank you🙏🌟

Very relaxing Yoga Nidra practice. Long, no music, pleasant voice. Will do it again. Thank you 🙏

I like the longer practice and the sankalpa repetitions.

This was a wonderful yoga Nidra ! Thank you for taking me on this light body journey ! ✨🙏