Luminous Mind Yoga Nidra

Inspired by the sutra viśokā vā jyotishmatī, this Yoga Nidra practice increases sattva, or sweetness of the mind, as we become radiant like the sky, moon, sun, or gems. In this 'lit from within' meditation you can experience deep relaxation in the body and mind. Yoga Nidra is powerful self-care for the nervous system and offers a path for self-healing.

Transcript

Welcome.

I'm Kate Colby Nelson and I'll be your guiding voice for this yoga nidra practice that cultivates a luminous mind.

This practice is inspired by Visoka Vajayotishmati found in the Yoga Sutras which states steadiness of the mind is gained when the mind is pain-free and luminous.

And commentaries on this particular pada go on to say that there is a skill in keeping the mind stable in this lotus or sattvic nature.

And keeping the mind still makes the mind radiant like the Sun,

Moon,

Planets,

Or gems.

So in this practice I recommend you lie on the floor comfortably using bolsters or blankets or a mat that makes you more comfortable.

I don't recommend you sit up or sleep in your bed as what we're intending to do is stay awake throughout the practice becoming deeply and profoundly relaxed but maintaining awareness.

So I invite you now to make your nest and settle in.

Try on your nest and your props just to make sure you are able to stay comfortable and still during our practice together.

And when you are comfortable just gently close the eyes and invite the body to relax.

Allow the body to feel completely supported by the earth.

Feel the weight of the head against the earth.

Feel the softening of the jaw,

The cheeks,

The forehead.

Soft,

Relaxed,

Letting go.

Let the ears feel heavy.

Feel the scalp and all of the connecting muscles just releasing and relaxing.

The whole face relaxing.

The head heavy.

Sensing the muscles of the neck letting go.

Feel the back of the shoulders,

The back of the arms,

And the back of the hands heavy against the earth.

Feel the imprint of the body against the earth.

Feel the ribs,

The spine,

The width of the pelvis,

Heavy,

Melting,

Relaxed.

Feel the legs heavy.

Feeling the weight of the thighs,

The calves,

And the impress of the heels against the earth.

Feel the weight of the heels as the legs let go.

Allow the body to melt heavy against the earth.

Take your awareness to the sense of hearing.

And listen for any sounds that you might hear.

Listening for sounds that are the furthest away.

Perhaps there's a sound from the street,

The movement of the wind outside.

Open your sense of hearing.

Listening for far away sounds.

And now gradually draw your sense of hearing into the space that surrounds you.

The sense of hearing open to your immediate space around you.

Listening to the sounds in your room.

The sound of my voice.

Listen for the sound of your breath.

Just listening.

And now listening to my voice.

Begin counting your breaths down from 10 to 1.

If you lose count along the way,

Begin again with the number 10.

Say to yourself,

Inhaling 10,

Exhaling 10.

Inhaling 9,

Exhaling 9.

Inhaling 8,

Exhaling 8.

Continue counting down on your own.

And when you reach the number 1,

Just breathe naturally.

And now it is time to set an intention,

A sankalpa.

From this place of quietude,

Ask your heart to reveal its desire.

It might be a sankalpa or an intention related to expanding your luminosity,

Expanding your bliss,

Or alleviating a condition.

Allow it to be revealed in the language of the heart.

You may have a felt sense of your desire,

Your sankalpa,

As a color,

A shape,

Perhaps a sound or a feeling.

Allow the revealing of your sankalpa to come fully into your awareness.

Have a felt sense of your sankalpa.

Feeling as though this desire is fully present and formed within you and expressing in your life now.

And from this felt sense of your sankalpa,

Your heart's desire,

Formulate this sensation into a short,

Repeatable affirmation that is in the present tense.

Creating a short,

Repeatable affirmation that is the embodiment of your sankalpa.

And when you have that affirmative statement,

Repeat it to yourself in the voice of your mind three times.

And now simply rest.

Welcome every experience in this practice as it arises.

Become aware of that within you that is always at ease and always at peace.

Experience yourself to be unchanging well-being,

A witnessing presence that is welcoming everything.

Let the sound of my voice be your guide and support the sensing and awareness of your body.

Knowing that whatever arises is just perfect in this moment.

Let all sensations be welcome.

And now take your awareness to the crown of the head.

Noticing awareness to the space between the brows.

Relaxed and letting go.

The center of the throat.

The center of the right shoulder.

Relaxed,

Heavy.

The center of the right elbow.

The center of the right wrist.

Noticing awareness.

The tip of the right thumb.

The tip of the right index finger.

The tip of the right middle finger.

Letting go.

The tip of the right ring finger.

The tip of the right smallest finger.

Awareness.

Letting go.

The center of the right wrist.

The center of the right elbow.

The center of the right shoulder.

The center of the throat.

Noticing awareness.

The center of the left shoulder.

Letting go.

The center of the left elbow.

The center of the left wrist.

The tip of the left thumb.

Noticing.

Relaxed.

Awareness.

The tip of the left index finger.

The tip of the left middle finger.

The tip of the left ring finger.

Noticing.

Awareness.

The tip of the left smallest finger.

The center of the left wrist.

The center of the left elbow.

Relaxed.

Letting go.

The center of the left shoulder.

The center of the throat.

The center of the heart.

Noticing.

Awareness.

The solar plexus.

The navel.

The base of the spine.

Letting go.

The center of the right hip.

The center of the right knee.

Relaxed.

Awareness.

The center of the right ankle.

The tip of the right big toe.

The tip of the right second toe.

The tip of the right third toe.

Relaxing.

Letting go.

The tip of the right fourth toe.

The tip of the fifth right toe.

Letting go.

The center of the right ankle.

The center of the right knee.

The center of the right hip.

Heavy.

Relaxed.

Letting go.

The base of the spine.

The center of the left hip.

Noticing.

Awareness.

The center of the left knee.

The center of the left ankle.

The tip of the left big toe.

Relaxed.

Awareness.

The tip of the second left toe.

The tip of the third left toe.

The tip of the fourth left toe.

Noticing.

Letting go.

The tip of the left smallest toe.

The center of the left ankle.

The center of the left knee.

Awareness.

The center of the left hip.

The base of the spine.

The area around the navel.

The solar plexus.

The center of the heart.

Noticing.

Awareness.

The center of the throat.

The space between the brows.

The back of the eyes.

The roof of the mouth.

The back of the throat.

The front of the chest.

The center of the heart.

The upper back.

The sides of the ribcage.

The area around the navel.

The low back.

Notice the whole front body.

The whole back body.

And now sense the entire body.

Sensing the entire body inside and outside as a field of radiant sensation.

And find the center point of the heart.

Not the anatomical heart,

But the center of the spiritual heart.

And notice the front of the heart.

The back of the heart.

Notice how the heart center is expanding and radiating from the center.

360 degrees.

And notice how the ribs hold the heart in a protective embrace.

Feel the center of your heart as a radiant field of sensation.

And now bring your awareness to your breath.

Just notice the breath.

Witness the rise and fall of the abdomen with the breath.

The expansion on the inhale.

And the soft surrender on the exhale.

As a witnessing consciousness,

Cultivate gratitude for this breath.

Watching the breath.

Sensing the breath.

Grateful for that which breathes the breath into you.

And now draw the breath in through the crown of the head,

All the way down to the base of the spine.

And then as you exhale,

Move the breath upward,

As if exiting through the crown of the head.

Inhale the breath through the crown of the head to the base of the spine.

Exhale,

Moving the breath from the base of the spine to the crown of the head.

Full channel breathing.

As you breathe,

Allow the quality of the breath to be fuller and richer.

Allow it to reach into the corners and hollows of the body,

Filling every nook and cranny on the inhale.

And purifying and releasing on the exhale.

On the next inhale,

Move the breath down the right side of the body,

All the way through the right sole of the foot.

Exhale,

Draw the breath through the left sole of the foot,

All the way upwards through the left side of the body.

Exiting through the crown of the head.

Inhale from the crown of the head,

Down the right side of the body,

Through the sole of the foot.

Exhaling,

Move the breath from the left sole of the foot upwards,

All the way through the crown of the head.

Inhaling down the right side of the body.

Exhaling upwards through the left side of the body.

Inhaling down the right.

Exhaling up through the left.

And continue this circular breath pattern.

Circular breathing.

Let the inhale be energizing,

Replenishing,

Nourishing.

And the exhale,

Be purifying and releasing.

Inhaling nourishment.

Exhaling purifying.

Take one more deep,

Full circulating breath.

And as you exhale,

Sink into the body.

Feel the back of the body,

The back of the legs,

The support against the back body of the earth.

Feel the weight of the body,

The weight of your body on the earth.

Bring your awareness to your solar plexus,

The area just below the heart and above the navel.

Imagine a golden light filling this space,

Expanding with every breath.

A golden light.

With each breath,

Fill the space around the solar plexus with a warm,

Golden,

Luminous light.

With each breath,

Begin to feel the warmth of this light and the intensity of color increasing.

Become aware of a warming sensation filling the area around the solar plexus and inviting this golden light to begin radiating outward and upward,

Warming the shoulders,

The neck,

The upper back,

Filling with luminous light,

Warming,

Metabolizing,

Purifying.

Let the warmth of this golden light travel down the arms to the palms of the hands.

And with each breath,

Imagine the hands filling and holding golden and warming light.

Feel the heat in the tips of the fingers,

The whole upper body filled with luminescent golden light.

Once again,

Take your awareness to the solar plexus and begin to radiate this warm,

Luminescent light through the navel,

The lower back,

The hips and thighs,

Now filling with warm,

Golden luminosity of light.

Let it travel down the legs to the feet,

Feeling the toes warm and filled with golden light.

As you breathe,

Focus your awareness on the solar plexus,

The fingertips,

And the tips of the toes.

And with every breath,

Turn up the luminosity,

The radiance,

And the warmth.

And the warmth,

The solar plexus,

The tips of the fingers,

The tips of the toes,

As if gently turning up the warmth of an inner Bunsen burner.

The whole body purified by this light and warmth.

Releasing,

Cleansing,

Purifying,

Digesting old memories in the body,

Letting go.

Letting go.

Surrendering to this warm,

Beautiful light that permeates both the body and the mind.

In the presence of this warmth,

Return your awareness to the breath,

Noticing the waves of breath,

Noticing the incoming swell of the inhale and the soft retreat on the exhale.

Let the inhale and the exhale become a soft wave of light and radiance.

It's like an ocean wave coming in and out.

This flow of radiant light moving in and out on the breath,

Allowing the breath to become oceanic,

Fluid,

And soft.

Let the breath support the body,

The legs,

The arms,

The head,

And neck,

As if you are now floating in this radiant,

Luminescent ocean of light,

This warm surround of radiance.

Feeling light and weightless,

Just floating,

Held in this warmth and radiance,

Becoming lighter and floating in this ocean of luminosity.

In here,

In this fully supported warmth and radiance,

Take your inner gaze to the center of your heart and feel the warmth of your body,

The ocean of your breath,

Taking your inner gaze to your heart.

Imagine a 12-petaled lotus flower,

A lotus flower at the center of your heart.

Imagine a lotus flower at the center of your heart.

As the petals open and close in the waves of your breath,

They reveal a luminosity at the very center of the lotus.

And gently allow your breath to open the petals of the lotus and reveal the luminosity and radiance of your heart and float in the ocean of your being.

Allow your heart space to fill with the light of the sun,

The moon,

And the stars.

Floating in this luminosity of bliss at the center of your being,

At the center of your true nature,

And very gently in the voice of your mind,

And very gently in the voice of your mind,

Repeating after me,

Allowing the body to be illuminated and filled with light.

A hum.

A hum.

A hum.

I am.

I am.

I am.

And now gently take your awareness to the space between your brows,

To Chittakasha.

This is the screen of your consciousness where everything is coming and going.

This is the sky of your awareness where the happening that is happening is happening.

All happenings coming and going like clouds across the sky.

Here in Chittakasha,

The screen of your awareness,

You see experiences from the past and memories,

Conditions,

Unfolding and passing through the sky.

Just noticing as they come and they go.

Just noticing as they come and they go.

With witnessing awareness,

You observe all that is arising,

All that is coming and going,

All experiences,

Memories,

Sensations,

Conditions,

Passing through the screen of your awareness,

And dissolving like clouds into the blueness of your sky.

As the experiences,

Memories,

And sensations spontaneously move through Chittakasha,

The mind and body become lighter and lighter,

Lighter and lighter,

Releasing the weight of experiences,

Memories,

Sensations,

And feelings,

Letting them move freely through the gaze of your consciousness.

Feeling so free,

So light,

Luminosity,

And warmth filling the body,

Feeling the essence of sattva in the body,

The bliss body.

From this bliss,

Honoring all that has been held,

Grief,

Sadness,

And loss,

Honoring and acknowledging joy,

Connection,

Love,

And peace,

Honoring all and allowing it to move through you,

To be mobilized,

Free,

Metabolized,

And digested,

Allowing it to move through the screen of your awareness and released,

And noticing the body as light,

And noticing the body as light,

Luminescent,

And warm.

Notice the essence of your being as sattvic,

Blissful,

You as a radiant effulgence of peace and well-being.

And stay in this blissful state of being,

Allow this sensation of bliss and light and radiance to permeate the body and the mind,

And become aware of the way the earth is supporting the body,

Body safe,

Supportive,

Holding the weight of your inner fire,

Completely at ease,

Safe,

Supported,

And profoundly peaceful.

From this sattvic essence,

Once again,

Return your awareness to your sankalpa,

Your intention,

Your heart's desire,

And allow the resonance of the sankalpa to rise up within you,

Having that felt sense of your sankalpa,

Your heart's desire as a feeling,

A sensation,

Here and now in this present moment.

And recall your affirmation,

Your affirmation that embodies the felt sensation of your sankalpa,

Recalling your short,

Repeatable affirmation,

Bringing it into your mind,

And gently,

In the voice of your mind,

Repeat it to yourself three times,

And move your awareness back to your breath,

To the center of your heart,

And notice your body resting in your nest,

Noticing and welcoming all that is arising now,

All that is in presence,

All that is in the present,

All that is in the future,

All that is arising now,

All that is in presence,

All sensations,

All emotions,

Beliefs,

Welcoming and allowing yourself to be fully present,

Just as you are,

Just as it is.

Whole,

Complete,

Healthy,

Prosperous,

And bathe in the luminescent light of radiant well-being.

And now gently bring your hands over your heart in gratitude for your practice.

And slowly begin to enliven the body,

Waking the body up,

Fully awake,

Yet deeply relaxed.

Awakening now,

Fully awake,

Yet so relaxed.

Make your way over to the right side of your body.

And this yoga nidra practice is complete.

Thank you for your practice.

May this practice,

Cultivating the luminosity within you,

Serve you in wonderful ways.

And as it serves you,

It serves all others.

So thank you for listening.

Until next time,

Namaste,

Take good care and be well.