Embody The Light You Are With Yoga Nidra

This Yoga Nidra is a guided practice to honour the Light of our True Nature as part of our experience and existence. Deep relaxation and gentle visualization are at the core of this session and will support in becoming aware of the light that is naturally inherent in who and what we are.

Transcript

Welcome to the practice of Yoga Nidra to embody the light that you are.

So in this Yoga Nidra practice we will invite the divine light of our true nature into the experience of our existence.

We want to give this light the space and freedom to flow freely through us so it can shine through all layers of our being.

So to begin the practice bring your body into the shape of Shavasana,

Laying on your back with your legs slightly apart and the feet are falling to the side.

The arms are resting to the sides of your body and the palms facing up.

Perhaps you want to bring a thin cushion underneath your head.

So make sure that you are fully comfortable,

That you feel supported and you feel held.

And also ensure that you are warm.

Perhaps you want to bring a blanket onto your body to nourish body temperature as the temperature might drop throughout the practice.

Yoga Nidra means sleep with a trace of awareness and it is a practice that brings about profound relaxation of body,

Mind and emotions so that we can get in touch with deeper states of consciousness.

As our entire system calms down throughout the practice it happens naturally that our brain waves change and in this way we can access parts of our being that are less accessible in our daily life.

So before we dive in see if you can be 5 to 10% more comfortable.

See if there are any last adjustments,

Any little tweaks you would like to make so you can fully relax and surrender to this practice.

And once that is complete make a commitment to stay alert and to stay still for the duration of this practice.

You can simply say to yourself I will not sleep and I will move at the end.

So as you settle into your shape and into the practice allow yourself to fully relax.

For now there is nothing you need to do apart from keeping your ears open to the sound of my voice.

So allow yourself to relax and to simply be.

Allow your physical body to relax,

To surrender to gravity.

Allow your legs to rest in the space they are in and let them get heavy through the means of gravity.

Allow your hips,

Pelvis,

Belly and upper torso to rest in the space they are in and get heavy through the means of gravity.

Allow your arms and hands to rest in the space they are in as they get more and more heavy.

And allow head,

Mind and the entire face to fully come to rest in the space they are in as their gravitational centers move backwards towards the earth.

And it is now time to formulate your Sankalpa.

Sankalpa is a short,

Concise,

Intentional statement that is based on a heartfelt wish or a deep longing you have.

It starts with the words I am and is formulated in the present tense as if it was already a reality.

So if you have a Sankalpa that you work with or it is clear to you what you would like your Sankalpa,

Your intention to be,

Then formulate it in your own words.

And if you are unsure or nothing is naturally arising at this moment,

I would like to invite you to use the Sankalpa,

I am a body of light.

So now take a deep breath in and hold your breath at the top and then repeat your Sankalpa silently three times in your mind.

And then with the next exhale you can give thanks and let it go.

And we will now turn to your physical body,

Anamayakosha,

And rotate your awareness through different parts of your physical manifestation.

Allow yourself to be guided,

Remain relaxed and alert.

We will begin by bringing the awareness to the right hand thumb.

Imagine a stream of pure golden light flowing into your right hand thumb.

You are fully in your right hand thumb and pure golden light is flowing freely through all the cells of your right hand thumb.

Now let that pure golden light spread to all your fingers,

To the second,

Third,

Fourth and pinky finger.

This pure golden light is in all your fingers on the right side.

And then it starts to spread more and more until it fills up the entire palm of the right hand and then your entire hand and then it flows up your arm through the wrist,

Forearm,

Elbow,

Upper arm,

Right shoulder.

Your entire arm forms a space of pure golden light.

The light continues to spread to the right side of the chest,

To the waist,

Hip and into the right leg,

Down the thigh,

Knee,

Lower leg,

Ankle and all the way into the right foot,

To the heel and to the entire foot that is now flooded with this light.

And so are all five toes,

The big toe,

Second toe,

Third toe,

The fourth toe and the fifth toe.

Pure golden light flowing through the entire space of the right side of the body.

The whole right side shines in this pure golden light.

And now bring your awareness to the left hand thumb.

Imagine a stream of pure golden light flowing into your left hand thumb.

You are fully present in your left hand thumb and a pure golden light is flowing freely through all the cells of your left hand thumb.

And then that light spreads to all fingers,

To the second,

Third,

Fourth and pinky finger.

Pure golden light in all your fingers on the left side.

That same light starts to spread more and more until it fills up the entire palm of the left hand,

Your entire hand.

Then it flows up your arm through the wrist,

Forearm,

Elbow,

Upper arm,

Left shoulder.

Your entire arm is a space of this pure golden light.

The light continues to spread to the left side of the chest,

Waist,

Hip,

Into the left leg,

Down the thigh,

Knee,

Lower leg,

Ankle and all the way into the left foot,

To the heel.

And then the entire foot is flooded with this light.

So are all five toes,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

And now this pure golden light is flowing in the space of the left side of the body.

The whole left side shines in pure golden light.

And now let the light spread through the entire back side of the body.

Notice how it flows and emprays the entire back side of the body from the heels all the way up to the back side of your head,

Free flow of light.

And also notice how the light touches the earth at all these contact points.

It is as if there was an exchange,

A sort of communication between your body,

The light and the earth at these points.

Now bring your awareness to the top of your head and then to the whole face,

The whole face.

Let the entire head and the entire face be flooded by golden pure light.

The eyes,

Ears,

The space between the ears,

Nostrils,

Lips,

The entire mouth,

Chin,

Throat.

Now come back to the center of your head,

To your pineal gland which is located in the center of your brain between the two hemispheres.

You can silently say pineal gland and your inner wisdom will guide you there.

The pineal gland is associated with our third eye,

Our inner perception beyond ordinary sight,

Our access door to inner realms and spaces of higher consciousness.

Just stay with your pineal gland for a moment.

And then move down to your throat,

The energy center in the middle of your throat.

Let light shine here in your communicative center and move to the middle of the chest,

The energetic heart center.

Here imagine a sun flower in the middle of your chest and let that sun flower radiate,

Let it offer its light to the world.

Then move to the navel,

To the energy center of determination.

Also our fiery center,

Our emotional expression is located here.

See what you can perceive when light enters that part of yourself.

Then move to the space between navel and pubic bone,

The energy center of creation,

Of creativity.

Let all your creativity be illuminated here.

And then last but not least our energy center at the bottom of the pelvis.

Here the light connects with the earth as we feel rooted,

As we feel safe.

Now include in your awareness your legs all the way to the toes.

Then include your arms and then the right side of the body and the left side of the body.

Your body is resting on the ground,

This body of light in all its beauty,

In all its perfection.

This body is deeply at rest and practicing yoga nidra.

So as your physical body is resting in the glory of its light,

Start to bring your attention to your energy body,

To pranamayakosha and to your breath.

Notice your breath.

Just let it be as it is,

As you inhale and as you exhale.

And the breath is flowing just as the light is flowing.

It is carrying light,

Easy,

Transparent,

Spacious.

It is almost as if the breath,

Light and the transparent body become one.

Notice your experience right now.

Witness your experience of body,

Mind,

Of spirit.

There is no need to evaluate or come to any conclusions.

Just remain at ease and take note what is occurring in your experience at this moment in time.

Now it is time to move into the mental,

Emotional body,

Into manamayakosha.

So again bring your awareness to the pineal gland in the middle of your head between the two hemispheres of the brain.

And I will mention different scenarios and you will experience them in your body.

There might be sensations,

Emotions,

Maybe a memory,

Maybe a story.

Just let it all arise as it wishes to.

Your part is simply to give it space and remain a neutral witness from your inner place of peace and quiet.

So first invite sensations of feeling limited in your heart's expression.

Perhaps you can remember a time where you felt stuck,

Where you felt you could not express your heart fully.

There are sensations of holding back,

Of withholding.

And invite those sensations,

Give them space.

It is okay to experience them,

You can witness them.

And notice what arises as sensations of feeling limited in your heart's expression occur.

Now invite sensations of an open,

Radiant heart.

The heart is free in its expression,

It is part of an emotional flow.

It is shining in its radiance and all those around it are blessed by its beauty.

Invite those sensations of an open,

Radiant heart.

And you can give your heart all its space it deserves to be seen.

And witness your experience as this happens.

How does it feel in your body?

What is occurring?

And be with that.

And then come back to the neutral space of your pineal gland.

Now bring forth in your body sensations of feeling overwhelmed by outside forces.

Perhaps you can remember a situation where you experienced loads of outside pressure.

Where you almost felt you were losing yourself as these outside forces seemed to take over.

Sensations of ducking once had,

Of being other directed,

Having to follow what is demanded.

Notice how your body feels,

Any sensations.

What is arising for you when you invite these sensations?

Really become aware.

Now bring forth in your body sensations of standing in your own light.

You feel radiant inside out.

You are in your power.

You are in your flow.

There is confidence without arrogance.

A self understanding that is rooted in a sense of peace and kindness.

And notice how that feels.

What is arising when you invite these sensations?

Path in that,

Embrace it,

Allow it.

Also so that your nervous system and body mind can build an inner chemical and energetic structure that can be remembered whenever needed.

And take a last good look at how you are feeling right now.

And then let all dissolve into a space of silence and start to come back to the neutral space of your pineal gland.

You are relaxed,

You are awake.

You are practicing yoga nidra.

We move now into the wisdom body,

Into Vijnanamaya Kosha.

So bring in front of your inner eye an imaginary screen.

Just imagine a wide big screen or space in front of your inner eye.

I will enumerate several images that will appear on that wide screen.

Remain relaxed and alert that these images appear naturally and remain the witness of anything that arises as we name them.

A well,

A stack of old books,

A standing Christ,

A flickering lamp,

A group of laughing children,

Rainbow,

Sunrise,

Clouds in the sky,

Sunset,

Ocean waves,

A jungle,

A wide unicorn,

A wide unicorn,

A wide unicorn.

Now visualize yourself sitting inside an upward facing pyramid with the base on the level of your hips and the top of the pyramid pointing up to the sky and the infinite universe.

Notice how this pyramid is filled up with light.

Now visualize yourself sitting in a down facing pyramid with the base at your heart and the top of the pyramid resting in Mother Earth.

And also this pyramid is filled with light.

And as you continue sitting in both pyramids,

The one facing up and the one facing down,

Notice how golden light flows out of your navel and builds a sphere around these two pyramids.

So bring all these three elements in front of your inner eye,

The upward facing pyramid,

The downward facing pyramid and the golden sphere around it.

And stay with that for a few moments.

So stay with that,

Remain in meditation and let that image speak to you.

And slowly let go of this visual.

Remain in a place of ease and rest.

In this state of deep peace and rest we invite back in our sankalpa,

Our intention.

So repeat the same sankalpa you made at the beginning of this practice in the same words and from a whole hearted space.

Repeat your sankalpa now three times clearly and let that seed be planted in your being.

And now slowly,

Slowly come back to your physical body.

Bring your experience of the light body slowly back into the experience of your physical manifestation.

You don't need to fully let go of the light but see how you can become more aware in your physical manifestation and how you can become more grounded at the same time.

Bring your awareness to all the contact points with the floor.

Notice how you become more and more rooted and grounded back in your physical body.

Notice your breath.

Start to become even more engaged in your body.

Also start to notice the environment,

Any sensations,

Any sounds.

Come back with your awareness to the room and to the surface you are laying your body,

A body of light,

A perfect manifestation of divine grace.

This light,

This grace is expressing itself in the beautiful human being you are in this lifetime on Mother Earth.

And with this the practice of Yoga Nidra is complete.

Bonuses pontia

Reviews

Wonderful yoga nidra. Lovely details - I felt a profound shift within. Also, I remained awake throughout - which is difficult for me! With gratitude ❤️🐬🪷

Gentle and deeply relaxing—thank you so much, Katharina 🙏🏻💚

Thank you so kindly for this practice✨️
Lovely 💮Namaste 🙏🏼✨️💕🧡🌺🏵

Namaste 💚🙏. Thank you for a beautiful practice today. I'm in the body of light.

🙏 Thank you Katharina. A wonderfully deeply relaxing Yoga Nidra. I return to this, and your other Nidra’s, often. 💕

Thank you 💝😊. Just what I needed today.

Amazing. So peaceful. So powerful.

A lovely practice. Thanks. Voice could be a bit louder or music a bit lower.

Katharina has the ability to guide me to deep rest. Loved it from start to finish, like all her meditations. The best I’ve ever experienced. A beautiful gift. Thank you 🙂

a beautiful practise, thank you so much ✨

A wonderful Yoga Nidra practice. Calming, uplifting and enlightening. Thank you 🙏

Beautiful. Thank you!

Beautiful, floating dreamy feeling

I am enjoying this meditation! I wonder if you could share how you decided to include the pyramid imagery in this meditation.

So beautifully complete and filled with light and love. Thank you and see you soon at Pranama. Warm hug 💗🙏

Beautiful. Back into the peaceful state my heart was guiding me to be in. Thank you 🙏 Namaste. Blessings to you.

Incredible felt such deep inner peace, clarity and alignment with my inner self and the truth of my essence was all I could feel more and more as the meditation went on and feeling very connected to that now, more so than before. thanks :)

One of my favorites! Thank you!!

Sublime relaxation. I felt heavy and light all in the same meditation. Thanks 🙏

Wonderful
Thanks