Yoga Nidra For Illumination

A script I wrote with an Amrit inspiration for Illumination. We begin with settling and Brummery (bee) breath. Rotation of consciousness begins at the tongue. Breathing is from toes to crown and up to the third eye to the crown. Finally, the visualization portion is on a sandy beach turning into the sunlight. Enjoy! If you like my offering and vibe, please follow me, rate/review, or leave a comment.

Transcript

Welcome to your practice of yoga nidra.

Allow your body to take the shape of shavasana,

Corpse pose.

Support the body in any way that you need to get supremely comfortable.

Make sure you have your hands on your shoulders.

And let the feet widen.

Toes fall open.

Maybe pick up the tailbone.

Lengthen it away from your face.

And the arms widen.

Palms turn out.

Maybe adjust the shoulder blades under the body.

Slight tuck of chin.

Close the eyes.

And let your body come into stillness and begin to move and deepen the breath.

As you inhale,

Fill the lower belly and draw the breath up from toes,

Up spine,

Fingers up to crown.

Then exhale out of the mouth and allow your awareness to move back down the same course.

Exit tension down to the earth,

Out the mouth and out of fingers and toes.

Again slowing the breath,

Gathering.

And when you exhale out of the mouth,

Emptying.

Again without a lot of force,

Filling every part of your form,

Even mind and heart.

And when you exhale,

Let the tongue drop.

Thoughts dissolve.

Your bones settle.

At some point at the bottom of your next exhale,

You'll release the control of the breath when you're ready.

We're going to practice Brumery Breath.

It's a bee sounding breath.

So on the exhale,

You seal your lips and hum.

And I like to do the ascending descending breath we just did.

So when I seal the lips and hum,

It's like I'm directing vibration from the crown down.

But you can do what feels natural,

Of course.

So let's inhale here and then seal the lips.

Two more.

And imagine the vibration filling the whole body.

Last one.

Just watching the pulsation fill the whole body.

Allowing that vibration to move any stagnation and shift any blockages.

And just watch your natural breath at your navel.

How the belly gently rises on the inhale.

Then every time your body exhales,

I want you to imagine that your whole body,

The bones are dropping to the earth every exhale.

The breath is soft.

You don't need to control it.

But just watch that every time you exhale,

Feel that the bones settle into the earth heavy.

So every exhale,

You're accessing stability from the earth.

Every exhale,

You're dropping your body and accessing support.

And as you let go into the earth,

Every exhale,

You release all doing.

And as yoga is the art of listening,

Allow your inner ear to widen.

And as you pick up on sounds in the room around or even in outside of this room,

Sometimes the mind thinks of sound as distraction.

And we want to choose right now that sound is deepening our practice of listening.

And it's the same as thinking,

Right?

Sometimes the thoughts arise and they rise and fall effortlessly as long as we choose not to follow them into a story or narrative.

There's space in between the thoughts.

And so as you're listening,

Your whole body relaxes.

And you're holding on to less and less of what you hear,

Slowly detaching from sound,

Present to sound,

But detaching from what you hear.

And welcome this experience exactly as it is.

No need to distort this experience by judgment or preference.

You're so receptive to allowing this experience to unfold as it will.

Follow my guidance and lightly touch your awareness to the areas I name.

And as you do that,

You release all effort and any tension or holding also releases.

Bring your attention to the tip of the tongue,

Chin,

Tip of nose,

Jaw,

Upper lip,

And the lower lip.

Upper palate widens.

Both cheekbones,

Eyes,

Eyebrows,

Eyebrow center,

Forehead,

Top of head.

Release all effort.

Feel both temples,

Inner ears,

Whole ears,

Back of head,

Neck,

And the back of head.

Throat,

Light touch of awareness to both shoulder blades,

Center of chest,

Rib cage in the back,

Space between the ribs in the front,

Navel soft,

Release all doing.

Lower back,

Tailbone,

Pubic bone,

Right shoulder,

Right hip,

Right upper arm,

Right thigh,

Right elbow,

Right knee.

Welcome sensation in the right forearm,

Right lower leg,

Right wrist,

Right ankle,

Right hand so soft,

Right foot,

All five fingers on the right side,

All five toes on the right side,

Left shoulder,

Left hip,

Left upper arm,

Left thigh.

Left elbow,

Left knee,

Left forearm,

Left lower leg.

Left wrist,

Left ankle,

Left hand,

Left foot,

All five of the left fingers.

All five of the left toes.

Both legs,

Feet,

Both hands and arms,

Torso front and back,

Whole face and head,

Whole spine,

Whole body at rest,

Whole body so still,

Whole body,

Mind and heart at ease.

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Continue exhale,

Crown to toes.

Inhale ankles to crown.

Exhale crown to ankles.

Inhale knees to crown.

Exhale crown to knees.

Inhale hips to crown.

Exhale crown to hips.

Inhale chest to crown.

Exhale crown to chest.

Inhale throat to crown.

Exhale crown to throat.

Inhale eyebrows center to crown.

Exhale crown to eyebrow center.

Release the breath and feel the spaciousness in the whole body.

Bring your attention to the eyebrow center.

All past,

All future dissolve into now.

Move with my guidance as you bring to mind the images and experiences that I name.

Using the vast capacity of conception and imagination,

Experience the images with all your emotion,

Judge nothing,

Remain unconditionally open and present to all that passes in your field of awareness.

You're sitting on a sandy beach,

Midday,

Full sunshine,

Not a cloud in the sky.

No shades for tree,

No trees for shade.

Your skin enjoys the warmth of the sun.

Bead lids of sweat moisten the surface of your skin.

A cool breeze passes through when you take a deeper breath.

The light of the sun begins to fill your being.

It's as if the sunlight is filling you on the inside,

Filling your heart with the light of the sun.

The sunlight from your heart begins to move into all your body,

Filling all the way to your toes,

To your fingers.

Watch this heart light fill your whole body.

The light can be any color you choose.

The sunlight from the heart filling your whole body.

Once your whole body is filled with sunlight,

Sitting on that warm sandy beach,

The gentlest breeze begins to lift your light body into the sky.

The warmth of your heart,

The light of your body begins to rise to merge with the warmth of the sun.

And when your light body makes contact with the sunlight,

Your physical body dissolves.

Let your mind merge and melt into the presence and enter the sanctuary of silence.

In this silence,

Hear the call from love to love.

In your silence,

Hear your call from love to love.

Feel the presence of any teachers,

Spirit or angel guides,

Family members or loved ones.

Feel their presence,

Receive their insight,

Support and unconditional love right now.

Let your mind merge and let your heart fill your whole body.

And may all beings in all realms and dimensions be happy and free.

In your silence,

Hear the call from love to love.

Peace,

Peace,

Peace.

Seeing your body lying on the floor and in your stillness,

Feel grateful.

And so eventually your breath will start to deepen and you may start to bring some movement into your body,

Whether that's a wiggle of a finger,

Toe,

Maybe it's a reach and stretch.

And eventually there's no rush.

So roll to the right in a fetal position and pause there.

And as you make your way up to seated,

We'll practice palming,

Which is going to be rubbing the hands together to create some energy,

Warmth in the hands.

And then you're breathing as you're doing this and then you'll cup the eyes to bring life back into the eyes.

So fingers go above the eyebrows,

Taking a breath.

And then you can rub the hands again,

Energy and presence and warmth in the hands.

And you can do that again or you can place the palms to the soles of the feet,

Grounding your energy.

Breathe in and breathe out.

Good.

And then we'll gather the hands in evil mudra.

So your right hand comes to your heart and then the left hand goes on top and then the right thumb crosses over the left and the fingers are like the heart wings.

We'll chant the Arabic equivalent of Aum.

It's H-U-HU.

So exhale first.

Breathe in.

And then we'll chant a longer Aum and then go right into Shanti Shanti Shanti Hee Hee Hee Hee.

So breathe in.

Shanti Shanti Shanti Hee Hee Hee.

Honoring the traditions of yoga,

The sacred space shared.

We say Namaste.

And then we say Jai,

Which means celebrate or like praise,

The flow that guides you.

May you follow it,

The flow of your practice,

Your life,

Your heart,

Your spirit,

Let it guide you.

And then we say Jai O Flow.

Thank you.