Hello there,
This is a practice of Yoga Nidra.
Find yourself in a comfortable position.
You could be seated in a chair,
Preferably with some support behind you and if you are laying down,
Make sure that you are supported beneath your knees so there's no strain through the lower back and sense evenness through the two sides of your body and length along your spine.
So make sure that the the back of your neck is a little long but not overly long.
You want to feel a little sense of easiness through the back of the neck.
When you're ready,
Close your eyes if that's comfortable for you.
Resting your arms by your sides,
Palms face up or down,
Feeling into your limbs being equal distance from the body.
Two arms equal distance,
The two legs equal distance,
Head and neck in line.
Begin to drop into a very natural rhythm of breath,
Not over breathing,
Not under breathing.
Just get a very easy breath down into your belly and just follow the breath down into the belly and feel your belly expand and open and as you exhale just feel the belly naturally lower,
Not drawing it in at all,
Just letting your breath and your belly be very easy,
Allowing your breath to be very smooth and soft and quiet so that it is inaudible.
And notice how as you smooth the breath out,
Thought begins to dissolve.
Breath is smooth,
Even,
Deep and quiet.
Whole body is supported by the earth beneath it and surrounded by the sky and the heavens above.
Let your attention be drawn to your eyebrow centre point and here see a golden point of light.
Let your attention move from that golden point of light to the pit of your throat,
Sensing another golden point of light.
And now letting your attention drift over to the centre point of your right shoulder,
Seeing another point of light that is golden like a little golden egg sitting in the centre of the right shoulder joint and now moving a little more quickly down to the right elbow and the right wrist and the right palm.
Let your attention move out to the tip of the right hand thumb,
A little golden egg at the tip and the index finger,
The middle finger and the ring finger and the pinky finger and then letting your attention move to the right forearm,
A golden egg sitting right in the centre point of the right forearm and the right upper arm,
Then drifting your attention back to the throat centre and beginning to traverse the area of the left arm so the middle of the left shoulder just seeing a golden point of light,
A little golden egg right in the centre of the left shoulder,
Left elbow,
The left wrist,
Left palm,
Tip of the left hand thumb,
Index finger,
Middle finger,
Ring finger and little finger.
Moving back to the left forearm,
The left upper arm,
Right back to the centre of the throat letting your attention drop to the middle of your sternum and see a golden point of light here in the middle of the sternum and then let your attention drift off to the right nipple,
Golden point of light and back to the sternum and then off to the left nipple and then back to the sternum.
Moving down to the solar plexus,
Golden point of light,
Navel centre,
Lower abdomen,
Pubic bone,
Letting your attention now move off to the right so the right hip,
The centre of the right hip,
Golden point of light right there and then in the middle of the right knee,
Right ankle,
The middle of the right foot and now the tip of the right big toe,
Second toe,
The third toe,
Fourth toe and fifth toe,
Little tiny eggs of light on the tip of each toe on the right foot and then moving your attention to your right lower leg and your right upper leg and seeing these little tiny golden bindus shining,
Moving your attention back to the pubic bone,
Seeing that golden beam of light there and then drifting off to the left hip,
Seeing a beautiful little beam of goldenness and seeing it in now in the left knee,
The left ankle,
The middle of the left foot,
The tip of the left big toe,
Second toe,
Third toe,
Fourth toe and pinky toe and then a beam of light,
A little bindu of light in the left lower leg and the left upper leg and then traversing right the way back to the pubic bone,
The lower abdomen,
The navel centre,
The solar plexus,
Right back to the heart,
The spiritual heart,
Right in the centre of your chest and here take three smooth,
Very slow,
Very easy breaths,
Very quiet breaths into the centre of your heart and as you take these three breaths notice all of those points of light,
All of those little golden eggs beginning to light up your whole entire bodily system feel your energy body responding to the goldenness,
Whole entire body lit up and radiant,
Whole body golden resting yourself in your Gnyodra,
Receiving your golden light letting your attention move up to a Chitakash,
The screen of the mind behind the closed eyes and here see a golden triangle,
A golden square,
A golden sail boat,
Golden honey,
A golden sun,
Golden mountains,
See gold,
Gold in the clouds,
Gold in your fellow human beings and see gold reflected and refracted in all layers of your body-mind become absorbed in your goldenness and carry this with you acknowledging it wherever you go today when you're ready begin to deepen your breath and wriggle your fingers and your toes slowly roll to your right side and press yourself up into the seated position bringing the palms together bowing your head to your hands namaste
