Yoga Nidra: Healing Green Light Meditation

Immerse yourself in a deeply relaxing Yoga Nidra session with soothing ambient music. This guided meditation visualizes a healing green light at the center of your chest, promoting emotional balance and inner peace. As you lie down comfortably, allow the gentle music to wash over you, guiding your awareness inward. Envision the vibrant green light expanding with each breath, radiating warmth and healing energy throughout your body. This practice helps to release stress, foster self-compassion, and rejuvenate your spirit, leaving you feeling refreshed and harmonized.

Transcript

So,

We're going to begin a practice of Yoga Nidra that's going to bring you to a state of consciousness that's somewhere between sleep and awake,

And it's great if you can stay awake throughout the whole practice,

But if you don't,

I hope you get to enjoy a nice peaceful sleep as well.

What will make this extra special is if you are in a place that you know you're not going to be disturbed.

So,

I invite you now just to pause this recording if you need to make any adjustments to where you are,

Making sure if you have a landline maybe that it's off the hook,

Mobile phones are placed on silent,

People in your household know that you're just taking half an hour out and not to disturb you.

Now,

You can be lying down,

Taking a classic Shavasana position if you're familiar with that.

The eyes are closed,

The mouth is closed,

Your legs are at least hip width apart,

With toes falling out to the side.

Your arms are away from the body,

With the palms facing up,

Fingers naturally curling inward if they need to.

Tuck the chin in slightly towards the chest to lengthen the back of the neck,

Making your spine as long as possible.

Make sure that you're warm enough,

If you need to grab blankets,

Grab blankets,

Pillows,

Really nice as well.

Making sure that you're as comfortable as possible for the duration of the practice.

If Shavasana or lying down on your back isn't something that's comfortable for you,

This practice can be accessed from any position that you feel you can really relax in.

I regularly practice sitting in a chair,

In child's pose,

Lying on my side in a fetal position,

Anything that you really feel can allow your body to feel comfortable and to relax.

Try to keep your eyes closed for the duration of the practice.

If you need to use an eye pillow or an eye mask and you have one available,

Please do so.

Listen to the sound of my voice.

Try not to follow the instructions or listen too rigidly,

Just absorb what you're able to in the moment.

You'll be asked to move your awareness to various body parts and various sensations.

During the practice,

Please use and absorb what you need to in the moment and leave the rest behind.

If the mind becomes overactive with thoughts and worries,

Effortlessly come back to the sound of my voice.

If you're feeling comfortable we can begin.

Become aware of your body,

The sensation of weight and your body in contact with the mat or the ground or the chair.

Bring your awareness to the parts of the body that are open,

Hands and face.

Notice the temperature of the air against the skin.

Become aware of any sounds you can hear in this moment.

Only the sounds that you can hear without straining,

Without trying too hard.

Begin to focus on the most distant sounds that you can hear.

Let your sense of hearing travel outwards to outside the room.

Listen to the distant sounds and follow them for a few moments.

Move your attention from sound to sound without labelling the source or the volume or the quality.

Gradually bring your attention closer to closer sounds,

To sounds inside the building you're in,

To sounds inside the room you're in.

Again,

Follow these sounds without labelling them and without judgement.

Then draw your senses even further in,

Becoming aware of the sound of your breath,

The soft rhythm of your heart beating.

Then focus on your entire sense of sound,

Allowing your awareness to experience all the sound sensations together.

Simply be with the sounds as you experience them now and in this moment.

Now gently move your awareness from these sounds and become aware of your natural breath.

Become aware of your natural resting breath that moves in and out of your body without any effort.

The natural breath flows in through both nostrils.

Notice the feeling of the breath as it comes in and out of the nose.

Notice its temperature.

Is there a sense of coolness as you inhale the fresh breath?

Observe the feeling in your nose,

Noticing any tickling sensations and follow the breath's journey down into the lungs.

Bring your awareness to rest gently on the soft rhythmic rise and fall of the tummy and the chest.

Notice the gentle expansion,

Contraction of the ribs.

Follow the breath's journey again as it leaves.

Bring your awareness to its journey from the lungs all the way up,

Noticing any sensations as it leaves.

Notice its slightly warmer temperature as it leaves through the nostrils.

Continue to gently rest in this breath awareness without effort,

Without judgment,

Without any desire whatsoever to change the breath in any way.

Just witnessing its natural resting rhythm and depth.

Now bring your attention to the sensations in the right hand,

The thumb,

Second finger,

Third finger,

Fourth finger,

Little finger,

Palm of the hand,

Back of the hand,

The right wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right side of the chest,

Waist,

Hip,

Thigh,

Knee,

Back of knee,

Calf,

Shin,

Ankle,

Heel,

Sole of the right foot,

Top of the foot,

The right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Moving to the left side,

Feel the left hand,

The thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Chest,

Waist,

Hip,

Thigh,

Knee,

Back of knee,

Calf,

Shin,

Ankle,

Heel,

Sole of the left foot,

Top of the left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Feel the back of the head,

Back of the neck,

Right shoulder,

Left shoulder,

Upper back,

Middle of back,

Lower back.

Feel the entire length of the spine together.

Feel the top of the head,

Middle of the forehead,

The right ear,

The left ear,

The right eyebrow,

The left eyebrow,

Middle of the eyebrows,

Right eye,

Left eye,

Bridge of nose,

Tip of nose,

Right nostril,

Left nostril,

Right cheek,

Left cheek,

Upper lip,

Lower lip,

Both lips together.

Feel the chin,

Upper jaw,

Lower jaw,

The throat,

Right shoulder,

Left shoulder,

Right side of chest,

Left side of chest,

Middle of chest,

Navel,

Abdomen,

Pelvis.

Feel the whole right leg together,

The whole right leg together.

Feel the whole left leg,

The whole left leg together,

The whole left leg.

Feel the whole right arm,

The whole right arm together,

The whole right arm.

Feel the whole left arm,

Feel the whole left arm together,

The whole left arm.

Feel the whole face,

Whole face together.

Feel the whole head,

Whole head together.

Feel the whole upper half of the body together now,

The whole upper half of the body.

Feel the whole lower half of the body now together,

Feeling the whole lower half of the body.

Feeling the whole body together,

Feel the whole body together,

Feeling the whole body together,

The whole body together.

Now bring your attention to your chest area.

Imagine a little bright green light there,

Emerald green swirling around like a whirlpool,

A whirlpool of bright green incandescent light.

Try to notice how this green light feels,

How it looks.

Try to get a sense of how it's functioning.

What does it feel like?

Is it warm?

Does it tingle?

Is it cool?

What thoughts pop into your head when you experience the green light?

Is it swirling and moving?

What speed is it?

Does it feel fast?

Does it feel slow?

Is it a small light?

Is it getting bigger?

Visualise the green light around the chest area.

Watch the green light begin to glow brighter and brighter,

Gently spreading out,

Getting bigger and bigger as it spins.

Now bring your attention to your breathing.

Breathing in and out,

Breathing in and out,

Breathing in and out.

As you breathe in,

Visualise yourself breathing in this emerald green light down into your chest area.

With every breath,

You pull in more of the fresh green bright light,

Allowing it to fill you,

Allowing it to fill your whole chest area.

As you breathe in more of the green light,

Feel it spreading from your chest throughout your whole body.

Breathing in green light down into your arms and hands,

Feel the green light travelling down into your abdomen and pelvis.

Feeling your legs spilling into your toes.

Breathing in green light up your chest,

Into your head,

Filling your entire body,

Connecting every part of your body,

Bone,

Blood,

Limbs,

Skin.

Connecting it all with this bright,

Emerald,

Vibrant green light.

Focus again on your chest area,

On the swirling green light.

Visualise in the centre,

A little pink rosebud.

Allow this pink rosebud to unfurl slowly,

Petal by petal,

Opening out into a beautiful pink flower,

Surrounded by glowing green light,

With a golden yellow centre.

Know that you are safe,

As you open out your heart centre to give and receive love.

As you breathe in,

This green light,

It brings you love,

Compassion,

Forgiveness,

An open heart.

As you breathe out,

The green light heals your heart and dissolves all fear.

Feel the warm green glow,

As it gently spins and envelops you.

Breathing in green light,

Breathing out tension.

Tell yourself,

You are loving,

You are lovable,

You are loved.

Breathing in green light,

Breathing out tension.

Breathing in green light,

Breathing out fear.

Breathing in green light,

Breathing out anything you are able and want to let go of.

Bring your attention back to your chest area,

To the green light.

Visualise the swirling green light,

Getting smaller.

Smaller again,

Still smaller,

Bringing it down,

Perhaps to the size of a small green fairy light,

Bringing it back down to normal size.

Repeat to yourself,

My heart is working,

At its normal level.

Now again,

Become aware of your natural resting breath,

Flowing in through both nostrils.

Notice the feeling of the breath as it comes in and out of the nostrils.

Notice its temperature.

Again,

A sense of coolness as you inhale the breath.

Observe the feeling as it's drawn into your nose,

Noticing the sensations.

Follow the breath's journey down into the lungs.

Bring your awareness to rest,

Gently on the soft rhythmic rise and fall of the abdomen and chest.

Notice the gentle expansion and contraction of the chest,

The ribs.

Follow the breath's journey again as it leaves,

Bringing your awareness to its journey from the lungs all the way up,

Noticing any sensations as it leaves.

Notice the slightly warmer temperature as it leaves through the nostrils.

Coming back to the sensation of your body,

Feeling your body's weight lying in sharasana,

Child's pose or sitting comfortably in the chair.

Notice the sensation of your limbs,

Slowly returning to the room that you're in,

To the body that you occupy.

Beginning to gently move fingers and toes.

And you can stay here for a little bit longer,

Or you can open the eyes.

And this practice is now complete.

I appreciate you joining me and the support.

I really enjoy sharing these practices with as many people as possible.

So,

From the bottom of my heart,

Thank you very much.

Reviews

Very relaxing - perfectly paced, soothing voice, and calming visualization. Thank you!

A beautiful, gently guided practice using my heart's energy to promote peace in body, mind and spirit through grounding and balancing. Thank you for offering. Namaste...🕊️😌🕊️