Yoga Nidra: Golden Light Radiance

This yoga nidra-based meditation guides you through the process of systematically inviting ease into your body and mind as you transition into a state of deep, rejuvenating rest. You will connect with the experience of acceptance, love, and inner radiance through the practice of sankalpa, body scan, and visualization. Can be used for an afternoon mind/body reset or to support easeful sleep. There is no bell at the close to the practice to allow for a fluid transition into sleep if desired.

Transcript

Hi,

This is Patti of Awake in Peace,

And welcome to this Yoga Nidra meditation.

To begin,

Go ahead and settle onto your back and find a comfortable position,

Perhaps placing a pillow beneath the head or a bolster or a rolled blanket beneath the knees for support,

And perhaps covering yourself with a blanket,

Resting the arms by the side with the palms face up if that's comfortable for you,

Allowing the toes to fall open to the side,

Finding a position of open receptivity.

And taking a moment to make any adjustments that you feel called to do so that you're completely comfortable and won't need to move during this practice.

During this meditation,

Please use and absorb what you need in the moment and leave the rest behind if the mind becomes overactive with thoughts or worries,

And gently,

With kindness,

Return to the sound of my voice.

Now checking in with the body and assessing your comfort,

Gently scanning the body from head to toe and toe to head,

Inviting ease and relaxation into your whole body.

Become aware of the space that your body occupies here in this room.

Becoming aware of the body breathing.

Just allow the breath to remain effortless.

The abdomen is soft,

The chest still.

Sense that as you inhale,

Your body and mind are being recharged,

Replenished,

And as you exhale,

You let go of all mental and physical tension.

Inhale,

Recharge and replenish.

Exhale,

Release,

And let go.

Allowing your body to open to the earth,

To feel grounded into the earth beneath you,

Sinking into that sense of support and deep comfort.

Inhale,

Recharge and replenish.

Exhale,

Release and let go.

Now allowing your ears to travel from sound to sound.

Being aware of the layers of sound,

Those that are coming in from a great distance and moving inward to the sounds closer to the home of your body.

You might notice the sounds in the room,

The sound of my voice,

The sound of your breath,

Your heartbeat.

And then allowing the louder sounds,

With the exception of my voice,

To fade away.

My voice will be your guide,

Yet you don't need to hold on to my voice too tightly.

So as you surrender to the support of the earth beneath you,

Begin to feel the imprint of your bones as they sink into the softening of your muscles.

Sensing that movement of ease that's flowing outward from the very center of your being and drawing you downward into the support of the earth below.

Feeling into any tension in the face or around the eyes and inviting the face to become softer.

Releasing the muscles of your jaw,

Neck,

Shoulders.

Releasing the muscles in your arms and hands.

Sensing that with each exhale,

Gravity hugs your physical body closer to the earth.

And as you inhale,

Your breath expands and another part of your being is elevated toward the sky.

Feeling this pulsation between earth and sky,

Groundedness and expansion.

Exhale and inhale.

The pulsation of the breath,

The pulsation of the elements,

Earth,

Sky.

Exhale,

Inhale.

Noticing that as you surrender deeper to the earth,

Your body becomes even more grounded,

More at ease as you welcome the element of earth into the body.

The earth element that allows the body to experience deep stillness.

Experiencing this easeful stillness washing over you,

Holding you in a gentle embrace throughout this practice.

Bringing your body to rest deeply while your mind remains conscious and aware.

You are awake,

Yet at ease and peace.

Now gently bringing your awareness to the movement of the breath through the body.

Noticing the chest expand with the inhale as the body is filled with the breath of life and pausing here.

Seeing above you the sun gently shining down upon you.

Filling the air around you with a warm radiance,

Strength and vitality.

Bring yourself to feel the warmth of the sun,

A welcome sensation on the surface of your skin.

As you feel your heart energy expand and elevate with this warmth,

You begin to attune inward and listen to your heart for your sankalpa.

A sankalpa is an intention that lives deep within the heart.

It's a longing and desire that comes from our very essence.

To connect to your sankalpa you might explore what are the essential qualities of being that you feel ready to be called into your life at this time.

That's what it feels like to embody that quality of being,

Qualities of love,

Joy,

Grace,

Ease,

Confidence.

Now make a statement to describe that embodied experience,

This present tense statement that embodies the qualities of being.

Speak this as though it's already true.

This is your sankalpa.

What you are stating here is what you're calling into your life such as I am love or I am focused or I love and heal myself in every way,

Every day.

This sankalpa may come into your awareness first as a soft sensation,

As an idea,

As a gentle as a beam of sunlight and it's then planted like a seed in the garden of your heart by repeating it,

Creating a thought wave that vibrates and resonates throughout the body.

37 trillion cells of the body filled with your intention,

37 trillion cells resonating with your sankalpa.

Now repeat your sankalpa three times now,

Feeling it as though it is true.

Then we'll now begin a body scan to move your awareness and attention throughout your body.

As we begin,

Imagine a warm golden light at the inside of your right hand thumb shining out into the world,

Allowing yourself to feel your right hand thumb with every fiber of your being,

Feeling the warmth of the soft golden light inside your right hand thumb.

And then move that same quality of presence and the golden light into your right index finger,

The right middle finger,

Right ring finger,

Right pinky finger.

Feel the warmth of the golden light gently spread into the palm of your right hand,

Through to the back of your right hand,

Into your right wrist.

The golden light moves into your right forearm,

Right elbow.

It flows fluidly through your upper arm,

Into your right shoulder,

Right underarm,

And ribs.

Feel your right waistline as it becomes filled with this warm golden light.

Now the light travels to your right hip and begins to flow and roll into your right thigh,

Right knee,

Right lower leg.

Feel your right ankle,

Heel,

The sole of your right foot,

The top of your right foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe,

All filled with warm golden light,

Feeling the entire right side of your body brimming and glowing with this warm,

Radiant golden light.

Now feel the whole right side of your body,

The whole right side of your body together.

Now shift your awareness over to your left hand thumb.

Feel your left hand thumb as it is now also filled with that warm golden light.

Now allow your awareness to move over to your left index finger,

Left center finger,

Left ring finger,

Left pinky finger.

Feel the palm of your left hand,

The back of your left hand,

And your wrist,

All filling with this warm golden light.

The golden light radiates as it moves into your left forearm,

Elbow,

Upper arm,

And shoulder.

Left underarm,

Left ribs,

As you feel into your waistline and your left hip.

Feel the golden light gently flow into your left thigh,

Knee,

And lower leg.

The warm light flows downward as you feel your left ankle,

Heel,

The sole of your left foot,

The top of your left foot,

Big toe,

Second toe,

Third toe,

Fourth toe.

And fifth toe.

Feel the whole entire left side of your body,

All filled with warm golden light.

Feel the whole left side of your body,

The whole left side together.

And bring your attention to the soles of your feet.

Feel the backs of both heels at the same time,

Noticing both of your calves,

The backs of your knees,

Both hamstrings.

Feeling both sides of your buttocks and the back of your pelvis.

And then following the line of your spine,

It creates a river of warm golden light that flows fluidly from the low back,

Upward to the mid back,

And your upper back.

A stream of warm golden light flowing fluidly through the spine.

As you feel each of your shoulder blades now,

The back of your neck and the back of your head.

Now feel into the crown of your head as it's connecting with this warm golden light.

And feeling the right hemisphere of your brain and then the left hemisphere of the brain filled with warm golden light.

And feel the whole brain together,

The whole brain radiating with warm golden light.

Feeling your forehead as it rests just above this warm light.

The right eyebrow,

Left eyebrow,

Both eyebrows together.

Feel your eyebrow center.

Your right eye,

Left eye,

Both eyes together.

Right nostril,

Left nostril,

Both nostrils together.

Feel the bridge of your nose,

The tip of your nose,

And your whole nose.

Feel your right cheekbone,

Left cheekbone,

Both cheekbones together.

Your upper lip,

Lower lip,

Both lips together.

Feel your chin,

The right side of your jaw,

Left side of your jaw,

The whole jaw together.

Feel your right ear,

Your left ear,

And both ears together.

And then feel the space between your ears.

Feel the upper row of teeth and the lower row of teeth.

Bring all of your teeth together.

Feel your tongue,

The roof of your mouth,

And then your whole mouth.

Feel your whole face and your whole head.

And returning again to the inside of the mouth as you move your attention gently into the midbrain.

Becoming aware of the midbrain and the soft light radiating from within this home of your third eye,

Allowing the light from this region of the brain to shine into every direction from the center of your head,

Flowing down into your throat,

Pausing at the throat and sensing this radiant light glowing from the throat center.

Now allowing this light to travel down the central channel into the center of your heart and feeling into the heart space,

Sensing this radiant light glowing from the heart center and then to the right side of the chest and the left side of your chest,

Feeling your whole chest together,

Feeling into the space in your upper abdominal area,

In the lower abdominal area,

Low belly,

And the pelvic floor.

And feel the fronts of both thighs,

Both kneecaps,

Both shins,

And the tops of both your feet,

Feeling all ten toes together.

And feel your whole entire right leg from your toes to your hip and your whole entire left leg from your toes to your hip,

Feeling both legs together.

Now feeling both legs together and your torso from the pelvic floor up to the shoulders,

The front of the body,

The back of the body,

Then the whole torso and both legs all together.

And feel the right arm from the shoulder to the fingertips and the left arm from the shoulders to the fingertips and feeling both arms together.

Feeling both arms together,

The whole torso and both legs,

Feeling both arms,

Your torso and your legs and your head,

Your face,

Throat,

And neck.

Now feeling the whole entire body,

The whole entire body together.

Feel your whole entire body filled with warm,

Beautiful,

Gold,

And light.

Feel the whole radiance of your brain.

Find your brain stem at the back of your neck and follow your brain stem down the spinal cord all the way through the center of the spine through to your tailbone,

Allowing your senses and your awareness to settle right into your central nervous system,

Your whole central nervous system filled with warm,

Golden,

Nourishing light.

You may begin now to surrender to the whispers of your body,

The wisdom of your heart that you are safe to feel here.

You are safe here and now.

You are supported.

You are loved.

You are supported.

You are loved.

We'll now move into the emotion body,

Inviting the sensations of opposites.

So connecting to what it feels like when you are experiencing fear and worry,

The complete preoccupation of unfavorable future outcomes,

That sensing what it feels like to worry,

To doubt,

Muscles tight with worry,

Eyes tight,

Jaw tight,

And releasing these emotions and sensations,

Returning them to the earth with the next exhale.

And as you let that go,

Connecting to what it feels like to feel trust,

A feeling of deep trust in the process of life,

Deep trust that you are okay,

Regardless of external events and circumstance,

You are okay.

Connecting to trusting that you are loved as you are,

Trusting that you are whole and complete,

Muscles are soft,

Eyes are soft,

Breath is easy.

And release these emotions and sensations,

Releasing them to the earth with the next exhale,

Letting go.

Now connecting to what it feels like when you are sad,

When you're feeling the heaviness of loss,

Heartache,

Sensing sadness in your whole being,

Then release these emotions and sensations,

Returning them to earth with the next exhale and connecting with what it feels like to be in a state of joy,

Heart open and light,

Sensing bright,

Radiant joy in your whole being.

And then releasing these emotions and sensations,

Returning them to the earth with the exhale,

Letting go,

And connecting to what it feels like when darkness rolls in and you lose sight of your purpose,

Your gifts,

Connecting to what it feels like to feel lost and unsure,

Releasing what it feels like when you feel lost in your life,

In the world.

Now releasing that feeling as you see the darkness fade,

Releasing that feeling into the earth with your next exhale and beginning to sense the sun as he begins to rise,

Illuminating and transforming your inner landscape as you now connect to what it feels like to know your purpose,

To embrace your gifts,

Sensing the connection with your intuition,

Your purpose,

Your Dharma.

Sensing the feelings of yourself as valuable and worthy,

Allow yourself to feel into your worth and allow that sensation to register in each cell of the body,

37 trillion cells sensing and feeling your innate value,

Your intrinsic worthiness.

Allow that to integrate into your being,

Feeling whole,

Safe,

Accepted and loved.

Now we move into visualization to connect with your creative and intuitive self.

So simply becoming aware of these images as I name them and experiencing these as a felt sense or experience.

A flickering candle,

A large maple tree,

A tall palm tree,

A car moving on the road,

A burning fire,

Colored clouds,

Yellow clouds,

White clouds,

Blue clouds,

A cloud coming in from the west,

A cloud moving fast with the wind,

A starry night,

A moonlit night,

A full moon,

A dog standing,

A cat lying in a beam of sunlight,

An antelope racing,

An elephant walking,

The sun rising,

The sun rising,

The sun setting,

Waves of the ocean,

Waves of the ocean undulating across the surface of the sea,

Church bells ringing,

A person meditating,

An airplane in flight,

A sandy beach of sea,

A red triangle,

A golden spider's nest,

And seeing deep in your mind a small golden egg,

A golden egg small in size,

Luminous.

See a golden bird,

The bank of a river,

A boat in sail,

Sailors rowing a boat,

Crystal water,

Ripples on the water,

Ripples on a big lake,

A blue lotus,

On a big lake,

A red lotus,

On a big lake,

A white lotus,

On a big lake,

A yellow lotus,

A crocodile,

A big tiger,

A fish swimming in the crystal water,

An elephant,

An antelope,

A cobra,

A blue lotus on a lake.

Now becoming aware of a color that you associate with healing,

Seeing the air around you,

Enlightened with the color associated with healing.

And as you breathe in,

Breathe in through the right nostril,

Allowing the air of the color of healing to travel down the right side of the body.

And as you exhale,

The air and the color of healing travel up the left side of the body,

Releasing from the left nostril.

Now inhale through the left nostril,

Allowing the air of the color of healing to travel down the left side of the body.

And then as you exhale,

The air and the color of healing travel up the right side of the body,

Releasing from the right nostril.

Breathing in through the right nostril,

The color of healing traveling down the right side of the body.

Exhale,

The air and the color of healing travel up the left side of the body,

Releasing through the left nostril.

Breathing in through the left nostril,

The color of healing traveling down the left side of the body.

Exhale,

The air and the color of healing travel up the left side of the body,

Releasing from the right.

And continuing to breathe at your own pace in this way,

Inhaling right,

Exhale left.

Inhale left,

Exhale right,

Filling the body with the breath and color of healing light.

You're going to breathe in this way on your own for the next three minutes until you hear the sound of my voice.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Now,

Releasing this pattern and allowing your breath to resume a natural rhythm,

Becoming aware of your breath flowing fluidly,

Effortlessly throughout the body.

Returning to the sensation of the warm golden light radiating throughout the body.

37 trillion cells filled with warm,

Radiating,

Healing light.

And as you connect with this flowing river of warm,

Radiant light coursing through the body,

You now repeat your sankalpa.

Stating the sankalpa as you did at the beginning of the practice.

And each time you repeat it,

Sensing and allowing it to become more alive and vibrant within your body.

37 trillion cells filled with intention,

Radiant golden light carrying your sankalpa.

Repeat your sankalpa again three times,

Feeling it deep in the body,

Deep in the cells,

Deep in the nervous system.

Right here,

Right now.

You are renewed.

You are alive.

You are at ease,

Vibrant and at peace.

Coming back now to the feeling of your breath flowing in and out of your nostrils.

Deepening your awareness of the breath and at the same time,

Developing and deepening your awareness of your physical body.

Allowing the breath to begin to reach outward towards the extremities,

Towards the toes and the fingertips in this restful,

Easeful,

Vibrant body and mind.

Allowing the breath to expand to the hands and the feet as you feel the container of your skin and the clothes and props and blanket that are touching you.

Noticing the heaviness of the body as it rests on the earth beneath you.

Taking your awareness into all the points of the body that are touching the earth,

The backs of the heels,

Thighs,

Legs,

Arms,

Hands and head.

And without opening the eyes,

Beginning to visualize the room around you.

Imagining where you are in the room and the other objects around you.

Sensing your space,

Sensing your body in this space and remaining here in this awareness until you feel ready to move.

And when you feel prepared to move,

Begin to slowly move the hands and the feet,

Perhaps moving the fingers and the toes.

Correct,

Extending a long stretch.

And when you feel you are fully awake and alert,

You may gently roll over to your right side and open your eyes and stay here on the right side for a few moments until you feel ready.

And using your hands to help support you as you come up to a gentle seated position.

And the practice of yoga nidra is now complete.

Scanning the body from head to toe and toe to head.

And attuning to this vibrancy,

This vitality,

This radiance and knowing that you may carry this with you throughout the day.

Namaste.

Reviews

Nice and relaxing, longer practice, very subtle background music, no bells. Will come back here again someday 🙏🏻

I had vivid dreams and slept well last night. Thank you so much. 🕊

Lovely nidra practice❣️
🙏🏼 ✨️ 🫶🏽°•☆°•♡~
🪷 °•🌸✨️💛

So soothing and beautiful imagery! Love the golden light and clear guidance Will bookmark this one!

I’m always glad when I have enough time to do this one. Thank you.

Both calming - in the moment - and energising - right afterwards.
Thanks!

Wonderful! Feels so warm, nourishing and soothing. Thank you! 🙏

Very nice thank you

Soothing and comforting, thank you!

Wonderful! What a great start of the day :) Namaste 🙏🏻

I always love doing Nidra along with you 🌷

Wonderful warm healing and rejuvenating practice for self care

👍💕

Wonderful although did not make it to the end 🙏🏻

Excellent, thank you.

Delightful
Thank you

Peaceful. Relaxing. My time in the Stillness was very soothing. Thank you

This practice emphasizes golden light moving through your body. It spends more time on your brain and head than other practices; which felt great.