Yoga Nidra For Deep Rest -- Golden Light Visualization

This practice will take you through a body scan, a visualization of breathing golden light through your body, and visualizations of calming nature scenes. It is a relaxing and rejuvenating practice to calm your nervous system and release tension while also honoring the wisdom of your body.

Music by NaturesEye from Pixabay.

Transcript

Welcome to Yoga Nidra.

This practice has a calming effect on the nervous system and can help you cultivate a state of deep rest.

In this practice,

You will listen to the wisdom of your body.

Now is your time to focus on yourself and bring your energy back to you.

Take some time to get comfortable.

If it feels good,

Lie down in a position where you can feel supported and at ease.

You can be seated if you prefer.

You can make any adjustments as needed throughout the practice.

Make sure you will be warm.

You may wish to grab a blanket.

Take as much time as you need and let your body settle in.

There is nowhere else to go and nothing else to do right now.

Feel where your body is in contact with the support beneath you and where your body is not in contact with the support beneath you,

Noticing any spaces.

And letting your eyes feel heavy and release from any watching,

Reading,

Letting the muscles of the eyes release and let go,

Softening the forehead and the eyebrows.

Take a moment to notice how you feel right now.

Notice if there is any lingering energy from your day and just observe without judgment,

Noticing the continual flow of your breath that's always with you like your pulse,

Allowing your breath to slow down as you sink down onto the surface beneath you,

Lightly tuning in to the presence of any emotions,

Just observing.

Notice any areas of tension or density and let your body become heavy and start to release tension with each exhale.

As you inhale,

Let awareness fill your body and notice the sensations.

Exhale tension,

Letting go.

Inhale breathing in awareness.

Exhale breathing out tension.

Inhale awareness,

Exhale tension.

Imagine that your entire body is breathing,

Inhaling purifying breath through every pore of your skin and exhaling through every pore of your skin.

Whole body inhaling and whole body exhaling,

Resting deeply.

Now we will set a sankalpa or intention for this yoga nidra.

You might imagine it as a seed you are planting in your mind that will start to grow and blossom.

If you don't have an intention you are currently working with,

You might use the following.

I honor my body's needs and trust its wisdom.

I honor my body's needs and trust its wisdom.

Mentally repeating your sankalpa now three times and bringing your awareness to different points of your body.

As I guide you through each point,

Allow your attention to saturate the area and notice any sensations there.

Could you bring your awareness now to the middle of your forehead,

Your right eyebrow,

Your left eyebrow,

The space between your eyebrows,

The right eye,

The point between your two eyes,

Down your nose to the tip of your nose,

Your right temple,

Left temple,

Right ear,

Left ear,

Right cheekbone,

Left cheekbone,

Upper lip,

Lower lip,

Right cheekbone,

Upper lip,

The inside of your mouth,

Your tongue,

The inside of your right cheek,

The inside of your left cheek,

Your teeth and gums,

Your chin,

The pit of your throat,

Your heart,

Right collarbone,

Right shoulder,

Right elbow,

Wrist,

The palm of your right hand,

Little finger,

Ring finger,

Middle finger,

Index finger,

Your thumb,

The back of your hand,

Your wrist,

Elbow,

Shoulder,

Collarbone,

The right side of your chest,

The right side of your waist,

Right hip,

Right thigh,

Shin,

Ankle,

Top of the foot,

First toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Sole of the foot,

Heel,

Heel,

Ankle,

Shin,

Right thigh,

The entire right side of your body,

Front and back,

With awareness,

Your heart,

Left collarbone,

Left shoulder,

Elbow,

Wrist,

Palm of your hand,

Little finger,

Ring finger,

Middle finger,

Index finger,

Back of your hand,

Wrist,

Elbow,

Shoulder,

Collarbone,

The left side of your chest,

The left side of your waist,

Left hip,

Left thigh,

Top of the foot,

First toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Sole of the foot,

Heel,

Ankle,

Shin,

Thigh,

The entire left side of your body,

Front and back,

Filling the entire left side of your body,

With awareness,

Now alternating your attention between the right side and the left side,

Bringing your attention to the right side,

And bringing your attention to the left side,

Right side,

Filled with awareness and wisdom,

Left side,

Filled with awareness and wisdom,

And now let your attention saturate the entire back of your body,

The entire back of your body,

And bringing your attention to the entire front of your body,

The entire back of your body,

And the entire front of your body,

And now can you bring your attention to both sides of your body,

The entire body,

Your entire body filled with awareness and wisdom as you rest deeply,

Inhaling golden light through the top of your head and tracing your breath down to your heart space,

And as you exhale following the golden light back up to the top of your head,

Inhaling golden light to your heart,

Filling your heart and exhaling golden light back up to the top of your head,

Inhaling to your heart and exhaling to your head,

Inhaling golden light flows in through the top of your head,

Down your arms to your palms,

And exhaling as the light flows back up to the top of your head,

Inhaling illuminating your arms as the light flows down into your palms,

And exhaling tracing the golden light back up to the top of your head,

Inhaling as the golden light fills your neck,

Shoulders,

Arms,

And hands,

And exhaling as the golden light flows back up to the top of your head,

Inhaling golden light through the top of your head and down into your navel,

And as you exhale your attention follows the golden light back up to the top of your head,

Inhaling golden light flowing down saturating your entire belly,

Exhaling following the golden light back up to your head,

And inhaling the golden light down to your belly and your navel,

And exhaling as the golden light travels back up to your head,

Inhaling as the light flows through the top of your head,

Expands through your whole body down to your feet,

Exhaling tracing the flow of light back up to the top of your head,

Inhaling streaming energy flooding your entire body,

Exhale following the breath back up to the crown of your head,

Continue inhaling golden light through your head and down to your feet,

And exhaling the light from your feet back up to your head,

And tracing your breath,

Feeling the cleansing effect of your breath,

Bathing your body in golden light,

As your body is resting deeply,

And dissolving into golden light,

Feeling the weight of your body pulled by gravity,

Feeling so heavy as though you're sinking into the ground,

And imagine feeling light as if you're floating on a cloud,

Floating effortlessly,

Lighter than air,

And heavy,

So heavy,

Heavy,

Sinking deeply,

Light floating on a cloud,

And can you feel your body as both heavy and light at the same time,

Heavy and light simultaneously,

Heavy and light,

Heavy and light,

And seeing in your mind's eye the moonlight reflecting from the clouds,

On a lake,

The moonlight reflecting on a lake,

A brilliant star,

A brilliant star,

A swirling galaxy,

A swirling galaxy,

A waterfall pouring over a mountainside,

A waterfall pouring over a mountainside,

A flower opening,

A flower opening,

A tree firmly rooted in the ground,

A tree firmly rooted in the ground,

A bird singing on a branch,

A bird singing on a branch,

A rock being cleansed by the flowing water of a creek,

A rock being cleansed by the flowing water of a creek,

An infinite blue sky,

Witnessing yourself,

Your body of energy,

Steady in your awareness,

Witnessing yourself and how deeply you are resting,

Body and mind immersed in the glow of your soul,

Returning again to the seed you planted,

Your sankalpa or intention,

Using your own or the one I suggested,

I honor my body's needs,

And trust its wisdom,

Repeating your sankalpa three times,

Returning to your breath,

Sensing your body breathing in and out,

Deepening your breath,

Breathing deep into your belly,

With a deep sigh out,

Starting to become aware of your body and the surface beneath you,

Visualize the outline of your body,

Sensing the space you're in,

Noticing any sounds near or far,

Any smells,

Noticing the light behind your closed eyelids,

The temperature of the air on your skin,

And keeping your eyes closed,

You can start to bring movement to your toes and to your fingers,

Maybe rolling out your wrists and stretching your arms,

Stretching out your palms,

Or giving your hands a little massage,

Noticing how you feel in your body now after this yoga nidra,

And how do you feel in your mind,

If you need to take more time here,

Please do,

And when you're ready,

You can open your eyes.

Thank you for practicing yoga nidra with me today.

Reviews

This was so special! Thank you for this moment of connection and deep rest.

At first I wasn't too sure about the music, but during the rotation of consciousness I started to relax deeply and I even touched the yoga nidra state. I feel like your calming and soothing voice, your pace and choice of words combined with the entrancing music was a beautiful grounding combination ✨
Thank you Anna! I'm practicing as a peer in Module 9 🥰

Thank you, Anna🙏🏻🙏🏻🙏🏻LOVE the yoga nidra AND I find the music very distracting, a sigh of relief when it finally stopped. Do you have a version without the music?🙏🏻🌟🌟🌟🌟🌟🙏🏻