Yoga Nidra- Golden Sphere Of Relaxation

This is a journey into deep relaxation, including a body scan and a breathing meditation with a golden sphere to assist you into an even deeper state of peace. Yoga Nidra is SO beneficial for those recovering from PTSD, TBI, Anxiety, auto-immune dis-ease, insomnia and so much more! It truly is a balm to the nervous system. I would love to hear from you in the comments how was your experience?!

Transcript

Hello and welcome to the practice of Yoga Nidra.

I'm Kumari and I'll be your guide.

Take some time now to get yourself supremely comfortable.

You could lie in your bed,

On the floor,

Or even sit in a comfy chair.

You might also place an eye pillow or scarf over your eyes.

Take a moment now.

So as you're settling,

I'll tell you more about the practice.

This practice of Yoga Nidra assists with deep relaxation,

Insomnia,

Stress,

Anxiety,

And so much more.

Yoga Nidra is like a reboot or cleansing of your nervous system.

I'll systematically take you on a journey to your most subtle layer of consciousness,

Where you will experience union with your higher self.

In this practice,

I'll be guiding you,

And you need not do anything else except listen and relax into my words.

This is the yogic sleep.

Take another moment now to see if there are any more micro adjustments you could make to feel even 2% more comfortable.

Begin to become aware of any sounds,

Any sounds that you hear.

You can even feel the sound of your breath.

Any more micro adjustments you could make to feel even 2% more comfortable.

Begin to become aware of any sounds around you,

Outside,

Inside,

And the sounds of this recording,

Moving from sound to sound.

Begin to imagine the ceiling,

The floor,

The walls.

Imagine your place in the room.

And begin to sense the weight of your body resting on the surface you're on.

Your body heavy,

Releasing,

Surrendering your weight into the surface.

A sense of melting down,

Let go in your jaw,

Your cheeks,

Your eyes released and held in their sockets,

Your forehead smooth.

Sense the skin on your face as hanging,

Completely soft over your bones.

Now imagine all your skin,

Your muscles,

All soft,

Your entire body melting like wax.

Become aware of your breath.

Begin to follow the path of your inhale and exhale.

Just observing your own body breathing you.

Each exhale as an emptying out of your sacred container,

The temple that is you.

And each inhale and expansion into the spaciousness of your sacred vessel.

Inhale,

Exhale,

Breathe easy,

Your bones sinking deeper into the earth,

Exhaling into the earth's nurturing embrace.

Deep,

Deep inhale.

Deep,

Deep exhale.

Your inhale and inspiration,

Bringing in your awareness of your heart's desire or sankalpa.

What is your heart's intention right now?

What do you want for yourself every day?

It's not a goal,

But it's like your heart's true north.

Take a moment now in this sweet ease to connect with your sankalpa.

And now silently speak your heart's desire back to your heart,

Affirming this intention three times with feeling,

Knowing that your subconscious and all that is has taken in your intention,

Where it will grow and manifest over time.

Next on our journey is a rotation of awareness.

I will be guiding you to place your attention on different areas of your body.

Allow yourself to feel into each area I mentioned,

Moving around the body like a meandering stream,

Beginning with the mouth,

Sensing and feeling sensation in the tongue,

The inside of the cheeks,

The inside of the cheeks,

The roof of the mouth,

The gums and teeth,

All alive with sensation,

The nose,

Nostrils.

Feel the warmth of your breath moving in and out.

Now to the right eye and to the left eye,

An awareness of both eyes at the same time,

To the center of the forehead,

Crown of the head.

Move your attention to the hollow of the throat,

The right shoulder,

Upper arm,

Elbow,

Forearm,

Wrist,

Into the palm and hand,

Heavy with sensation,

To the fingers.

Can you sense all five fingers on your right hand?

And now send your attention to the left shoulder,

Upper arm,

Elbow,

Forearm,

Wrist,

And into the palm and hand,

Alive with sensation.

And now all five fingers of the left hand,

Sensing all your fingers.

Awareness shifts to the navel,

The right hip,

Thigh,

Knee,

Lower leg,

Ankle,

To the sole of the right foot,

All five toes.

Scan the entire right leg for sensation.

Now moving to the left hip,

Thigh,

Knee,

Lower leg,

Ankle,

The sole of the left foot,

And all five toes,

Sensing and scanning for the energy in the whole left leg.

Back to the navel,

The solar plexus,

The center of the chest,

Awareness spreading in all directions from the center of the chest,

Wrapping around your body to the shoulder blades,

Awareness of the upper back,

To the hips and buttocks,

Resting heavily on the surface beneath you.

And next,

Fill your awareness into the entire back side of your body,

A subtle and quiet current of energy in the whole back body.

Allow your awareness to fade into the entire front side of your body,

Sensing and feeling your whole front side.

And now into an awareness of your whole body as one,

Your whole body as a shimmering vessel of light.

Could you sense your whole body as electric?

Come now to the awareness of your breath,

Your own natural rhythm of breath.

Begin to imagine a golden sphere that expands and contract from front to back with each breath at the lower abdomen.

Inhale,

The golden sphere expands up to the sky and down to the earth and on the exhale shrinks to fit right under your navel.

Breathe and visualize this for a few more breaths.

Now add in another expanding and contracting golden orb at your solar plexus.

This orb expands side to side,

Filling your rib cage.

Breathe with this visualization now.

Now blend these two areas with each inhale and exhale.

Inhale,

Belly expands from back to front and rib cage expands from side to side.

Exhale and reverse,

Contracting the sphere.

Breathe like this a few more times.

Now we'll add in one more golden sphere at the chest.

Take a few breaths just imagining this sphere expanding up towards the collarbones and down towards the bottom of the sternum.

Imagine the golden ball expanding up and down with the inhale and shrinking to the center of the chest with the exhale.

Imagine and breathe like this for a moment.

Now breathe with all three parts,

Each sphere expanding as you inhale and decreasing with each exhale.

Inhale,

Belly,

Rib cage,

Chest.

Exhale,

Chest,

Rib cage,

Belly.

Visualizing the golden spheres.

Continue with this three-part breath until you hear my voice again.

Allow your focus on the breath to dissolve now and revisit the sensation of the whole body as shimmering energy.

Can you begin now to sense your legs and feet as tense as if you were squeezing all the muscles in your legs and feet tightly?

Can you pretend now that you are tensing your core and your shoulders,

Arms,

Hands,

Feeling into your whole body as tense,

Imagining and feeling your whole body as rigid and stiff?

And now switch to the feeling your legs and feet as relaxed,

Soft,

And calm,

And your core as loose and limp,

Your shoulders,

Arms,

And hands also relaxed and softened.

Feel your body as formless,

Utterly relaxed,

Back to tense,

Your whole body tense,

Rigid,

And back to relaxed,

All of your body mushy,

Melty,

And soft.

Could you now bring in the felt sense of tense and relaxed at the same time?

Overthink it.

Just allow this idea to unfold however it does.

Experience the duality of tense and relaxed at the same time.

Letting go of sensing opposites now.

Could you feel or imagine your body cocooned in a golden shimmering light,

Deeply resting,

Feeling and sensing this sacred space of stillness encompassing your whole being,

And energies within resetting in this place of inward rest,

Welcoming the effortless state of deep rest,

Pure presence resting and cocooned in pure awareness.

Rest here,

Held,

Mind dissolving into the spaciousness of presence,

Calling back your sankalpa now,

Feeling it everywhere,

Perhaps repeating it a few more times,

And guide your awareness now back to your breath,

Healing the gentle rise and fall of your natural breath.

Could you begin to welcome some deeper breaths now,

Slowly and gently,

Bringing yourself back to awakened state,

Inviting gentle movement to the body,

Ever so gently and slowly,

Moving,

Breathing deeper.

If you're lying down,

When you're ready,

You can just roll to one side,

Opening your eyes and moving on with your day or evening.

Thank you for practicing with me.

I'm wishing you all the best.

Namaste.

Reviews

Love your gentle, soothing voice and cadence! Wonderful yoga nidra practice!

Truly besutiful. Thank you. Best Yoga Nidra ever. Nanette!

Lovely gentle voice and slow pacing. It was very relaxing. Thank you!

Lovely nidra. Very relaxing and wonderful, gentle guidance. Thanks Kumari!

I really enjoyed the golden sphere imagery and soothing tone of this meditation. I was so relaxed I nodded off; hope to make it to the end next time! :)

The same old Yoga Nidra….yet so different. How can I explain this? By following all the usual steps it was so comforting , like coming home. Yet in its sameness it exploded further dimensions for me and brought me ease at a challenging time. One word: Excellent.