Being Of Light
This yoga nidra track is inspired by true events. Use this guided meditation in the early morning and evenings to awaken your inner light and connect with All That Is. You are Light. You are Love. You are the Universe.
Transcript
Yoga Nidra,
Being of light.
Now it is time to practice Yoga Nidra.
Lie down on your back and make yourself comfortable,
Spreading your arms and legs to the sides,
Letting the feet splay out with your palms facing up and fingers relaxed.
You may wish to place a pillow under your head or underneath your knees so that the body feels relaxed and comfortable throughout the practice.
Make sure that the head,
Neck and shoulders are aligned with your spine.
Allow your body to relax and let go of all tension.
Let your body fall heavy to the floor.
Make any last adjustments so that the body can remain still throughout the practice.
If you feel any discomfort during the practice,
Feel free to adjust as you may need.
During Yoga Nidra,
You will be guided throughout by the instructor and all you need to do is follow the voice with complete attention.
Now close your eyes and allow them to remain closed until the practice is complete.
Let your eyes soften and sink to the back of the head.
Bring your awareness to the breath.
Take a long deep inhale and long deep exhale.
And again,
Long deep inhale and exhale.
Let your body melt and let go.
Come back to the natural breath.
Bring your awareness to the sounds you hear outside the room.
Hear each sound one by one.
Bring your awareness to the sounds inside the room one by one.
Imagine the floor beneath you,
The ceiling above and the walls surrounding you.
And bring your awareness to the body lying still on the floor.
Then bring your awareness to the natural flow of the breath in the body and say silently to yourself,
I am practicing Yoga Nidra.
I am awake and relaxed.
Now it is time to make your Sankalpa.
This is a clear,
Positive statement in the present tense of your intention that you would like to encourage more of or something that you would like to let go.
For example,
I am grateful for my health and abundance of love in my life.
You can take your time to create your intention.
And if you do not have one now,
You can simply give thanks for all the blessings you have received in your life and everything that you are grateful for.
Now state your intention silently.
Say it three times with complete commitment,
Commitment,
Believing,
Feeling and experiencing your intention manifesting at this present moment.
And now we will begin to rotate the awareness to different points in the body.
We will move from one part to the other and all you have to do is follow the voice as you bring your awareness to each point.
So now we begin.
Bring your awareness to the right hand thumb,
The index finger on the right hand,
Middle finger,
Ring finger,
Little finger,
The palm of the right hand,
Back of the hand,
Right wrist,
Lower arm,
Right elbow,
Upper arm,
Right shoulder and right armpit,
Right waist,
Hip,
Upper leg,
Right knee,
Lower leg,
Right ankle,
Sole of the right foot and top of the right foot,
Right big toe,
Second,
Third,
Fourth and little toe.
Bring your awareness to the left hand thumb,
The index finger on the left hand,
Middle finger,
Ring finger,
Little finger,
The palm of the left hand,
Back of the hand,
Left wrist,
Lower arm,
Left elbow,
Upper arm,
Upper arm,
Left shoulder and left armpit,
Left waist,
Hip,
Upper leg,
Left knee,
Lower leg,
Left ankle,
Sole of the left foot,
Top of the left foot,
Left big toe,
Second,
Third,
Fourth and little toe.
Bring your awareness to the back of the body,
Both heels,
Both buttocks and now bring awareness to the spine from the lower back,
Middle back,
Upper back,
Both shoulder blades,
The back of the neck and the back of the head,
Top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
The third eye,
The right eye,
Left eye,
Right ear,
Left ear,
Right cheekbone,
Left cheekbone,
The nose,
Tip of the nose,
Right nostril,
Left nostril,
Left nostril,
The upper lip,
Lower lip,
Chin,
Tongue,
Teeth,
Space between the teeth,
Right jaw,
Left jaw and the throat,
The collarbone,
The chest,
The heart and the belly.
Bring awareness to both legs at the same time,
Both arms at the same time,
The right side of the body,
The left side of the body.
Bring awareness to the back of the body,
The front of the body and now the whole body.
Become aware of the whole body.
Now bring your awareness to the space between the body and the floor,
The space between your lips,
The space between the eyelids.
Now bring your awareness to the breath.
Follow the rise and fall of the breath in the body.
Begin to envision a ball of golden light moving with the flow of the breath.
With every inhale,
The golden light moves from the tailbone up the spine to the crown of the head and with every exhale,
It moves from the crown of the head through the spine down to the tailbone.
Inhale,
The golden light grows bigger and exhale,
It grows wider.
Inhale,
The light grows bigger,
Exhale,
It grows wider.
Continue to breathe five more times with the golden light moving and growing with the breath,
Finishing your last breath and coming back to your normal breath.
Now the golden light has grown,
That it radiates from the body in all directions.
As the light permeates throughout,
A warm glow surrounds the body,
Becoming warmer and warmer.
Feel the body becoming warmer with the light,
Then the body begins to cool as the light dissolves.
Feel yourself getting cooler.
A cool soft breeze touches your skin and blows through your hair.
Now imagine yourself standing at a secluded beach at night.
Hear the gentle waves gushing from the sea to the shore,
The peaceful sounds of the night and the rustling of leaves.
Feel the powdery soft sand at your feet.
You begin to walk by the shore close to the waters,
The sand enveloping your toes with every step.
You spot a small raft tied to a tree bobbing at a distance.
You walk towards the raft and climb on it,
Releasing the rope.
The raft slowly moves towards the sea,
Gently moving from side to side.
Lying down on the raft,
You hear only the gentle murmur of the sea waters.
You bring your gaze up to the sky.
The sky is scattered with a million stars and the night is lit with a silvery moon.
You stare at the moon and notice its faint halo.
The bright light of the moon bathes the night and you begin to feel the moonlight's glitter on your face,
Your skin and your body.
Like small drops of raining light,
Drops of light begin to penetrate through to your heart and the space in between your eyebrows.
And they continue to fill the space in between your eyebrows and the sacred space of the heart.
A wave of benevolent light washes over you and you feel your entire being merge and become one with the sea,
The sky and space.
You feel love in every space that surrounds you and you feel love pervade within you.
You feel love beating in your heart and moving through you.
This loving energy flows within you and flows freely in and out of you.
You have merged with everything and every being and understand it all to be love.
Now bring your awareness to the space in between the eyebrows.
Concentrate on one point.
Begin to see the colors and light.
Fix your awareness on this point of light.
Allow every thought to come and go without becoming involved or attached.
Simply notice them and continue to remain fixed on the point of light,
Watching with detached awareness and knowing that everything is love.
Gently bring your awareness back to the breath in the body.
Now it is time to repeat your sankalpa made at the beginning of the practice.
Repeat your sankalpa three times with complete commitment,
Believing,
Feeling and experiencing your intention manifesting in your life at this present moment.
Bring your awareness to the physical body lying on the floor.
Become aware of your breath,
The rise and fall of the breath.
Imagine the floor beneath you,
The ceiling above and the walls surrounding you.
Begin to hear the sounds inside the room and bring your attention to the sounds outside the room,
Keeping the eyes closed.
Gently awaken the body with small movements of your toes,
Your fingers and move your head from side to side.
Take your arms over the head and with a big inhale,
Feel the stretch extending from the middle of your body all the way to the hands and toes of your feet.
Exhale.
Bend your knees,
Take your arms back and slowly roll over to the side,
Resting here,
Taking a moment's reflection.
Gently awaken the body and bring yourself up to a seated position.
Feel the breath move through you,
Becoming aware of every moment.
The practice of yoga nidra is now complete.
