50-Minute Yoga Nidra Inner Light Connection
Welcome to your practice today. Join Kristyn Rose for a 50-minute Yoga Nidra journey through the Koshas, guiding you to a state of blissful relaxation and connection. Traditionally practiced in Savasana, this practice invites you to find complete comfort and ease as you prepare for deep rest. Take a moment to adjust the volume of your headphones, settle into your space, and ensure your body is fully supported using pillows and props. In this transformative practice, you'll explore each layer of the Self, culminating in a powerful visualization of the golden egg and the radiant light within. Trust the process, knowing you can come out at any time. Relax through this deep and restorative experience, helping you release tension, calm the mind, and connect with your inner brilliance. Tune in now and experience profound peace and inner illumination.
Transcript
Namaste.
A warm and heartfelt welcome.
My name is Kristen Rose and this is your yoga nidra practice today.
I'd like to begin by just thanking you so much for choosing to be here,
To show up for yourself,
For this community and for the world.
You can begin by taking a few moments to settle down and into your little yoga nidra nest.
A safe and comfortable place where you may come down into a comfortable position on the back of the body.
Yoga nidra is traditionally practiced in shavasana or shavasana and yet you may choose instead to come into a supported side-lying position,
A prone position on the belly,
A reclined position in a comfortable chair.
Taking your time and really listening to what the body needs.
Achieving this state of physical comfort and relaxation really creates the foundation for the yoga nidra techniques to bring you into a deep light-altered state of consciousness.
This journey begins with physical relaxation.
Adjusting pillows,
Blankets,
Whatever you might need to achieve this comfort.
And making any little final micro-adjustments to the physical body so that you might become even just one percent more comfortable.
What might you do?
Allowing the eyelids to become heavy,
Softening back and down and into that quiet,
Dark,
Mysterious inner space behind the eyelids.
Allowing the whole body to become heavy.
For now,
Your yoga nidra practice begins.
Relax into the knowing that this is a completely effortless,
Guided,
Meditative practice.
Using systematic,
Mindful,
Mindful,
Mindful,
Mindful,
Mindful,
Mindful,
Mindful,
Mindful,
Using systematic relaxation techniques to bring you into a state of wakeful sleep,
Known as yoga nidra.
Bringing consciousness down to the level of the subconscious mind,
Where only the fundamental vibration of the unconscious remains.
Absent of thought,
The deepest experience of yoga nidra.
This deep state of light-altered consciousness,
A homogeneous experience defined by Adi Shankaracharya,
When mind has transcended maya,
Delusion,
When ego becomes static,
When senses are no more functioning,
And when all communication between the mind and the senses has been cut,
When I and you no longer exist for a period of time,
The essence of your true nature revealed.
And whether you achieve a state of yoga nidra in this practice or not,
That's okay.
Trust that whatever happens in your experience is exactly what is meant for you.
We will begin by calming the nervous system using the breath,
Turning awareness now to the already present rhythm of breath in the body.
Breathe in deeply through the nose,
And exhale softly through the mouth.
On the next inhale,
Breathing in to the count of one,
Two,
Hold,
Suspend the breath for two,
One,
Exhale to the count of four,
Three,
Two,
One,
Inhale one,
Two,
Hold,
Two,
One,
Exhale four,
Three,
Two,
One,
Inhale one,
Two,
Hold,
Two,
One,
Exhale four,
Three,
Two,
One,
Inhale one,
One,
Two,
Hold,
Two,
One,
Exhale four,
Three,
Two,
One,
Inhale,
Hold,
Exhale,
Release.
Three more rounds at your own pace.
Each exhale,
The body releasing tension.
Allow the body to become heavy,
Melting down and into the earth below.
Release the count and bring your awareness to the level of the senses,
Down to the level of the mind.
Notice,
Sense and feel the earth beneath your body,
The pressure points where body meets the ground,
The weight of the body resting here,
The gentle touch of air on the skin,
Noticing the darkness or the light beyond the eyelids,
Any lingering tastes on the taste buds or moisture within the mouth.
Notice the ears,
The ears listening,
Welcoming in the vibration of sounds,
Frequencies,
Arising and falling away,
Becoming completely attuned to sounds,
Resting in the experience of listening.
Follow the guidance of my voice.
As you turn your awareness now to the tip of the nose,
Sensing the flow of breath in the nostrils,
Breath flowing in and breath flowing back out.
And breath flowing back out.
The whole body being breathed,
Releasing and letting go into deeper and deeper stillness.
The stillness that abides here now.
And the quietude as the substratum from which all else arises.
Melting back and down and into the stillness,
Into the silence.
From this place of deep medicinal rest,
Bring awareness now to the heart center.
Bring forth a heartfelt resolve,
A sankalpa.
You might think of a sankalpa like an intention,
A heartfelt desire for this practice,
This day,
This life,
Or beyond lifetimes.
It might be a single word,
Or a positive affirmative statement.
It might be something that resonates with you deeply,
Something you believe to be true.
It might be something like,
I am safe and I am whole.
Or I welcome peace into my life and into my heart.
Bring forth your sankalpa.
Mentally repeat it now,
Three times alongside three breaths.
Resting in stillness.
Awake and aware,
As the body drifts deeper and deeper into relaxation.
We now begin a rotation of conscious awareness throughout the body,
Allowing awareness to flow mindfully,
Allowing awareness to flow mindfully,
Like a stream of healing nectar throughout the body,
Becoming aware of sensations in the body,
And instilling an experience of deep rest,
A quality of peace and calm presence.
An availability to life,
To your true nature.
Begin to bring all awareness to rest in the right hand thumb.
Sensing and feeling the right hand thumb.
To the next finger.
And the next.
And the next.
Little finger.
The palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Shoulder blade.
Collarbone.
Right side of the chest.
The right side ribs.
The right side of the waist.
Upper leg.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Big toe.
Second toe.
Third.
Fourth.
Baby toe.
Awareness resting in all five toes.
On the right foot.
Dissolving into the whole right foot.
The whole right foot filled with sensations.
The whole right leg.
Right side of the torso.
The whole right arm.
And hand.
The whole right side of the body.
Awareness and breath resting in the whole right side of the body.
Instilling a deep sense of peace and calm.
As the right side of the body rests so deeply under the light of your awareness.
Give time now for your awareness to migrate over to the left hand thumb.
Sensing and feeling the volume of the left hand thumb.
To the next finger.
And the next.
And the next.
To the little finger.
Pooling into the palm of the hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Shoulder to shoulder.
Shoulder.
Shoulder blade.
Collarbone.
Left side of the chest.
Left side of the ribs.
Waist.
Upper leg.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Big toe.
Second toe.
Third.
Fourth.
Baby toe.
Sensing all five toes on the left foot.
Awareness resting in the toes.
Dissolving down into the whole left foot.
Sensing and feeling the whole left leg.
Left side of the torso.
Arm and hand.
The whole left side of the body.
The whole left side of the body.
Deeply resting.
Radiant with sensing.
Recharging.
The whole left side of the body.
This healing stream of awareness flows down and into the soles of the feet.
The soles of the feet.
The soles of the feet.
The soles of the feet.
This healing stream of awareness flows down and into the soles of the feet.
A warmth and radiance.
This healing nectar.
Pouring down and into the soles of the feet.
Sensing the sole of the right foot.
The sole of the left foot.
The right ankle.
Left ankle.
Right heel.
Left heel.
Back of the right knee.
Back of the left knee.
Back of the right knee.
The right glute.
Left glute.
Low back and sacrum.
Tip of the tailbone.
Mid back.
Upper back.
Right shoulder blade.
Left shoulder blade.
Back of the right arm.
Back of the left arm.
Back of the right hand.
Back of the left hand.
The whole spinal column.
Resting on the earth.
Base of the skull.
Back of the head.
Crown of the head.
Center of the forehead.
The point between the brows.
The right brow.
Left brow.
Right temple.
Left temple.
Right cheekbone.
Left cheekbone.
Right eye.
Left eye.
Both eyes.
Radiant orbs of sensations.
The tissues around and behind the eyes.
Softening.
The eyelids.
Heavy.
The point between the brows.
Bridge of the nose.
Tip of the nose.
Flow of breath in the right nostril.
Flow of breath in the left nostril.
Breath flowing in and out of both nostrils.
The space between the lips.
Tip of the tongue.
Root of the tongue.
Tip of the chin.
Right side of the lower jaw.
Left side of the lower jaw.
The right ear.
Outer folds of the ear.
Deep within the ear.
The right ear listening.
Over to the left ear.
Sensing the outer folds of the ear.
Drawing awareness deep within the ear.
Become aware of the left ear listening.
The right ear listening.
Both ears.
Deeply listening.
As awareness rests now in the space between the ears.
From the space between the ears.
Down to the back of the throat.
Down to the pit of the throat.
The heart center.
All of your awareness now condensing at the heart center.
The whole body resting deeply.
As awareness settles down and into the heart.
The whole right side body.
The whole left side body.
Front hemisphere of the body.
And the back hemisphere of the body.
The whole body now.
Sensing and feeling within the boundary of the body.
The volume or density.
The weight of the body.
And imagine as awareness settles down.
The weight of the body.
And imagine as if the boundary of the body could just dissolve.
Dissolving into the experience of being breathed.
As if the boundary of the body could become porous.
As if you could breathe through the skin.
The whole body breathing in.
The whole body breathing out.
Trillions of cells within the body breathing in.
Trillions of cells within the body breathing in.
Trillions of cells breathing out.
The whole body being breathed.
The breath breathing the body.
For the body is like a riverbed.
A channel through which breath and life force energy can flow.
Breath flowing in.
Lungs and cells expanding.
Lungs and cells expanding.
Breath flowing out.
Whole body contracting.
Expanding.
And contracting.
As the body exhales.
Welcome a deep sense of heaviness throughout the whole body.
And with each exhale.
The body becoming heavier.
And heavier.
Sinking deeper and deeper down.
The whole body heavy.
Like stone.
Or a fallen tree.
Magnetically drawn down.
And into the ground.
With each exhale.
Release the sensation of heaviness.
And as the body inhales.
Welcome in a full body experience of lightness.
Each inhale.
All of your cells becoming buoyant.
And spacious.
As if the body were floating.
Each inhale.
The body becoming lighter.
And lighter.
Like a feather.
Floating higher.
And higher.
With each inhale.
Release the sensation of lightness.
And as the body exhales.
Welcome back in heaviness.
As if you could turn up the volume of the body.
Each exhale.
Becoming so heavy in the body.
Letting that go.
Again as the body inhales.
Bring forth the experience of lightness.
Cells expanding.
Filled with air.
The body becoming spacious.
Buoyant.
Floating.
With each in-breath.
Letting that go.
And now.
Welcoming in the experience of both heaviness and lightness.
Simultaneously.
As the body exhales.
Becoming heavy.
As the body inhales.
Becoming so light.
Coming back into a place of balance.
As you experience both opposing sensations.
At the same time.
Heaviness.
And lightness.
Resting in a place of equanimity.
As you witness the body experiencing both heaviness and lightness.
At the same time.
As you witness the body experiencing both heaviness and lightness.
At the same time.
Releasing this experience.
As you bring all of your awareness now to rest.
At the mind's eye center.
The clearing between the brows.
The quiet inner space behind the forehead.
The veil of darkness behind closed eyes.
This infinite void.
Of quiet,
Dark inner space.
And begin to visualize yourself standing in front of the entrance of a cave.
Towering amethyst.
On both left and right sides of the entrance of the cave.
An archway of amethyst overhead.
Visualize yourself standing here.
With wonder and awe.
As you begin to step into the cave.
A hint of darkness prevails.
And yet in the depths of this darkness.
You begin to see a small light.
A shimmering light of a candle.
And as you step closer,
The light begins to expand.
Revealing the essence.
The beauty of this amethyst cave.
And as you step closer.
The beauty of this amethyst cave.
As you come closer to this golden light.
Within this light you see a golden egg.
A tiny golden egg.
The size of a mustard seed.
And yet radiant.
Shimmering.
This tiny golden egg.
Gaze upon this light.
That holds and carries this golden egg.
As you are bathed in the essence.
The energy of this amethyst cave.
As you are bathed in this amethyst cave.
This journey within.
Reminding you of your essence.
Your own true nature.
The beauty that dwells within.
See the golden egg.
Within the flame of the candle.
Shining within this radiant light.
For these are symbols of yourself.
The very nature of big self.
And little self.
The golden egg.
Within expansive light.
Light that is everywhere.
Beyond the walls of the cave.
Shining out and into the universe.
Let yourself be bathed.
In this remembering.
Of your true nature.
Allowing the imagery to dissolve away.
Resting as this inner light.
Allow your awareness to become expansive.
To the sky.
To the farthest reaches of the universe.
And to the innermost core of your being.
Resting now as awareness itself.
Pure abiding awareness.
That's always here.
It's always present.
This aspect of your true nature.
Pure spacious awareness.
It is now time to bring forth your sankalpa.
A heartfelt resolve.
Or intention.
A word or a phrase.
Embodied with positivity.
Bring it here now.
Mentally repeat it three times.
Repeat it until you can feel it.
Very slowly.
Bring awareness to rest in the back of the body.
And notice the body resting on the earth.
The earth stretching out in all directions from beneath the body.
The magnitude of her depth.
The atmosphere of air all around you.
And the walls of the room.
And where you are in the room.
The position of the body.
Become aware of the breath.
And begin to deepen the breath by a few degrees.
Slowly starting to reawaken the body.
Coming back into a waking state.
The state of vishwa.
Taking a deep and generous breath in through the nose.
And out through the mouth.
On the next inhale,
Take two sips of air in through the nose.
Out through the mouth.
Two sips in through the nose.
In through the mouth.
One breath out.
One more at your own pace.
Resting here in stillness.
A little while longer.
To really take in,
To simmer in what has been cultivated here today.
Notice how you feel.
And remember the wisdom of your heart.
The deep inner knowing.
The direction of your sankalpa.
And if no sankalpa arose for you today,
That's okay too.
This comes with time.
Dedicated and daily practice.
And because it is true to only you.
It is unique to you.
This can take some time.
I invite you to come back to this practice when you need to.
Knowing that this is a place you can always come back home to.
To calm and reset the nervous system.
To relax the thinking mind.
To remember your true nature.
And what it feels like.
To rest as awareness itself.
Again,
Taking a deep breath in through the nose.
Exhale an audible sigh.
If you are beginning to awaken the body,
You can begin with fingers and toes.
Bringing in little movements.
You might find a nice long stretch.
A moan,
A groan,
Or a yawn.
Take all the time that you need.
Enjoy how good it feels to rest so deeply.
You might roll over onto one side of the body.
And really just take it all in.
You are so deserving of this deep rest.
Again,
My name is Kristen Rose.
And with so much love and appreciation to each and every one of you.
Thank you so much for being here today.
Hari Om Tat Sat.
Namaste.
4.9 (126)
Recent Reviews
Jessica
November 2, 2025
I’ve been doing yoga nidra almost daily for over 7 years and rate this one highly. Subtle and beautifully impactful.
Pixie
September 28, 2025
Wonderful voice & pace a favourite Nidra guide 🥰
teresa
February 11, 2025
Perfect thankyou 💖 just what my body and soul needed today
Vanessa
January 29, 2025
Wonderful. 💜✨
James
June 28, 2024
Beautiful, deep rest and energised after
Pramod
June 20, 2024
I was so relaxed. Thank you
Hector
June 19, 2024
Amazing New depths
FJ
June 18, 2024
Just lovely, thank you Kristyn ❤️