Yoga Nidra For Lightness

A script I wrote with an Amrit inspiration intended to create ease and lightness. The rotation of consciousness is 26 points. The breathing portion uses mental Nadi shodhana (alternate nostril breathing), and the visualization portion use floating clouds and colors. Enjoy! If you like my meditation, please leave me a rating/review. I appreciate it!

Transcript

And welcome to this practice of yoga nidra.

As your body settles into the shape of shavasana,

Corpse pose,

Gather any and all props to support your body fully,

Maybe a bolster under the knees or a small pillow under the base of the skull,

Blankets for warmth or weight or eye pillows.

And we'll do a few actions just to release any tension from the body.

So to release the lower back,

I'd like you to turn your toes in completely,

Internally rotating the thigh bones.

Breathing in as you turn the toes in,

Widening lower back and then exhale,

Relax the toes,

Let them fall open.

Good.

Do that again.

Inhale,

Turn toes in,

Spreading around the tailbone.

Out the mouth,

Toes flop open.

Again.

Exhale.

And you'll do the same thing with your arms.

You might just pick up the tail or glutes and adjust,

Let the pelvis settle.

And now the palms will turn down and the thumbs will roll down.

I even pick up my hands and roll my thumbs kind of out to really internally rotate.

Breathe in.

And then flop palms up,

Exhale,

Relax.

Again,

So when you turn palms down,

Thumbs in,

Spreading the shoulders in the back of your body,

Exhale,

Relax.

Palms up and let the arms drop.

One more time.

Breathe in,

Widening in between the shoulder blades.

Exhale.

And now breathe in from the soles of the feet to the crown of the head,

Gathering.

Exhale out the mouth,

Any all contraction and holding.

Sit down out of the soles of the feet.

Again,

Inhale,

Gather from the soles to the crown,

Fill.

Now maybe a sigh,

Exhale and watch the breath move down from crown out through soles.

One more time.

Let go completely.

And if you need to make any adjustments to get more comfortable,

Please squiggle and squoosh now and be still.

Breath soft.

However you experience your nidra practice is perfect.

Strive to listen to my guidance at all times,

Coming back to my voice.

And your mind may stay completely awake listening.

As your body enters deeper states of nidra,

Sleep and relaxation,

Your mind may drift into sleep states as well.

And however you experience this experience is perfect.

Know that distractions may arise,

Thoughts,

Sensations,

Sounds,

Movements,

And we welcome all distractions as opportunities for awakening and deepening our practice.

Now shift from thinking and doing to feeling and being.

Do absolutely nothing from now on,

Just listening.

Everything is all.

Drop into the deepest state of stillness,

Tranquility,

And peace in the eyebrow center.

Let the mind merge and melt into the silence,

Into the stillness.

And go beyond the boundaries of body and mind.

Follow my guidance as we move your awareness through the body.

Your attention moving from part to part,

Relaxing the area,

All surrounding areas,

Yet feeling instead of thinking.

Imagine a blue point of light at the eyebrow center.

Feel that light,

Like starlight at the hollow of the throat.

Point of light,

Right?

Shoulder joint.

Elbow.

Wrist.

Blue starlight,

Tip of right thumb.

Tip of index finger.

Tip of middle.

Starlight tip of ring finger.

Tip of pinky.

Relax completely.

Blue point of light,

Right wrist.

Elbow.

Shoulder.

Hollow of throat.

Blue point of light to left shoulder.

Elbow starlight,

Left wrist.

Tip of left thumb.

Tip of index.

Blue light tip of middle finger.

Tip of ring.

Tip of pinky.

Point of light,

Left wrist.

Elbow.

Shoulder.

Hollow of throat.

Center of chest,

Starlight.

Right nipple.

Center of chest.

Blue point of light to left nipple.

Center of chest.

Naval point.

Point of light.

Top of pubic bone.

The effortless.

Right hip,

Blue light.

Knee.

Toe.

Point of light.

Tip of right big toe.

Tip of second.

Tip of third.

Tip of fourth.

Starlight tip of fifth toe.

Right ankle.

Knee.

Hip.

Top of pubic bone.

Blue point of light.

Center tip.

Knee.

Ankle.

Tip of left big toe.

Starlight.

Tip of second.

Tip of third.

Tip of fourth toe.

Point of light.

Tip of pinky.

Left ankle.

Blue light.

Knee.

Hip.

Top of pubic bone.

Naval point.

Starlight center of chest.

Follow of throat.

Blue point of light at the eyebrow center.

Breath is so soft.

Watch the breath at the nostrils.

Without changing the breath,

Watch the inhale move through the left nostril to the eyebrow center.

Watch the exhale move from the eyebrow center out the right nostril.

Inhale right nostril.

Eyebrow center,

Exhale eyebrow center through left nostril.

Imagine an equilateral triangle,

The tip,

Top being the eyebrow center,

The bottom two points each nostril.

Practice mental,

Nadi Shodhana,

Alternate nostril breathing.

Inhale through left nostril to the top of the triangle at the eyebrow center.

Exhale out the right.

Inhale through the right.

No effort.

Exhale out the left.

Continue breath and awareness.

Understanding the shape of the triangle,

The eyebrow center,

The symbol of divinity.

Exhale out the right.

Exhale out the right.

I'm really seeing the breath.

Bringing your inner gaze to that silent stillness in between the eyebrows.

Begin to picture an ocean at night right behind the forehead,

Right behind the eyes as if gazing at a blank screen,

Just seeing the ocean at night and watching the gentle waves on the surface.

Begin to visualize the eyebrow center as sunrise rising over the ocean and see your body floating on the surface of the waves,

Immersed in the light of the rising sun.

And feel your body becoming so light,

The whole body floating on the surface of the ocean.

Now beginning to float off of the surface of the ocean,

Rising like the sun,

Body floating into the sky like a cloud.

So light,

So free.

As your body rises to meet the light of the sun,

Your body begins passing through clouds of every color,

Orange clouds,

So light,

Pink clouds,

Yellow clouds.

And as your form passes through each cloud,

You become like the cloud,

So light,

As if transparent passing through blue clouds and then white clouds.

Your form now dissolving,

So light,

Taking on the formlessness of all the clouds that you passed through,

Taking on all the radiance,

The luminosity of all the colors,

Entering into this formless light freedom floating over the ocean with the sunrise.

Feel formless,

Completely formless and thoughtless,

One with the vast endless sky.

Your body,

Mind and soul are at peace,

So light,

So free.

So light,

Pink clouds,

Yellow clouds,

Yellow clouds,

Blue clouds,

Yellow clouds,

Blue clouds,

Yellow clouds.

Feel your body lying on the floor.

As your awareness slowly begins to rise to the surface,

Senses externalize.

In this stillness,

Feel grateful.

As your breath slowly begins to deepen,

The body will move intuitively.

It might be a wiggle of the fingers or just tracing the tongue on the lips or the surface of the teeth,

Breathing and awakening the body slow.

So you might end up stretching your arms overhead or hugging your knees into your chest,

Breathing.

We can meet in fetal position to the right.

As you rise up to seated,

We'll practice palming to welcome the external world back into our vision,

Into our experience.

And so as you sit up and face me,

You'll rub your hands together,

Creating heat and energy and warmth in your hands,

Breathing.

And then you'll cup your eyes,

Fingers above your eyebrows when your hands are warm.

Take your time.

You can breathe that presence into your eyes.

You might massage your forehead,

Temples,

Jaw,

Neck,

Face.

Let's warm the hands again.

Rub the hands together.

Palming.

Breathe in and this time place the hands to the soles of the feet,

Grounding your energy.

Good.

And then hands at the heart,

Sit up nice and tall.

So we'll change our moving.

Exhale.

Breathe in.

And now we chant hari,

H-a-r-i,

Hari alm.

He who removes all sorrows,

Vishnu,

The maintainer of the universe.

We'll do it four times so you can listen to the first one so you get the feel and then join me for the last three.

Thumbs in between the eyebrows.

We honor the space shared,

The collective consciousness with the bow of the head.

Closing with two prayers.

First,

We honor each other in this space by saying namaste.

And then we lift the head,

Eagle mudra.

So the thumbs crossed,

Hands on the heart like wings.

You bow your head to you.

You praise your heart,

The flow of your practice,

The flow of your life.

And we close by honoring ourselves saying jayo flow.

Reviews

Thank you kindly for this practice❣️⚛️
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