Yoga Nidra: Body Of Light

Yoga Nidra is a systematic method of inducing complete physical, mental and emotional relaxation. This is a guided Yoga Nidra practice accompanied by ambient instrumentation to lull you deeper into your practice. In this practice, you will rest comfortably in a reclined position, while you are guided through active breathing techniques, visualizations, and a unique auditory experience. During the practice of Yoga Nidra, one appears to be asleep but the consciousness is functioning at a deeper level of awareness. Embrace this newfound sense of stillness, liberation and mental clarity.

Transcript

You will now perform Yoganidra,

The technique for reaching a lucid dream state of mind.

You will perform Yoganidra in Shavasana,

The corpse pose.

You may take a moment to make yourself comfortable in Shavasana now,

Laying down in a comfortable space,

Palms facing upwards,

Your legs slightly apart,

Your body symmetrical.

You can add folded blankets or pillows behind the knees,

Behind the neck,

Supporting any natural curves of the body to ensure complete comfort.

Begin with three full,

Deep,

Intentionally cleansing breaths,

Starting with an exhale out of the mouth,

Sighing out or breathing out through pursed lips,

Letting out all the air,

Completely emptying.

Take a deep breath in through the nose,

Filling up belly,

Ribs,

Chest,

Breathing under the collarbones,

And exhale,

Let it out of the mouth,

Completely letting the breath go.

Another full,

Deep breath in through the nose,

Filling up deep into the lungs,

Feel the belly button rise away from the spine,

Breathing into the ribs,

Chest,

Collarbone,

Exhale,

Let it go,

Releasing all the breath,

Completely emptying.

One more full,

Deep breath,

Filling all the way up,

And when you're ready,

Completely release that breath,

Letting all the air out.

Now releasing the control of your breath.

Observe as your breath falls back to its natural rhythm,

Natural,

Effortless pace.

Following the breath in and out,

Observe the breath at the tip of the nose,

Feel the air rushing past the nostrils on its way in and out.

Observe how good it feels to just breathe.

You might observe the gentle rise and fall of belly and chest as you fill and empty with breath.

And steady rhythm and flow,

Breathing in and out.

Bring your awareness to the center of your chest.

Continue breathing slowly and naturally.

Just your awareness,

Your heart center.

Begin to experience the sensation of the breath moving in and out of the heart space.

Feeling as though you're breathing in and out of your heart center.

Here observe more than just the physical breath.

Observe the energy,

The prana,

The life force is carried in with each inhale.

On an exhale releasing what no longer serves you.

On an inhale fresh life force,

Bringing in what you need with each inhale,

Letting go of what you don't need with each exhale.

Breathing in and out of your heart space,

Awareness resting in the center of the chest,

Your heart center.

Observe the stillness and peace within this space.

Keep within your heart the mystery of who you really are.

From your center,

You will now formulate your sankalpa or seed of thought,

Your intention for this practice.

A resolve that comes from deep within the heart to inform your mind of a direction that you need to take or are already taking in life.

Your sankalpa is a short positive affirmational statement in the present tense.

Allow your sankalpa to come to you in an easy and effortless way,

Being open and accepting to whatever comes.

Listen to your heart and trust.

Once you have formulated your sankalpa,

You will repeat it to yourself three times in the most heartfelt intentional way.

You can imagine hearing your own voice speak the word,

Phrase loud and proud.

You can envision how this will look as it manifests in your life.

And you can feel how it feels to speak this truth,

To know this truth for yourself.

Once you have completed this process,

Take a full deep breath in,

Breathing your sankalpa into your heart space.

And on an exhale,

Release it from your awareness and know that it's always there even when you're not thinking about it.

Bring your mind back to your breath,

Bring your mind back to the calm and steady rhythm of your breath,

Observing the natural and effortless flow,

The breath flowing in and out of the physical body.

We will now begin the physical relaxation process.

Begin by perceiving your whole body as it is,

Soft and heavy on the ground.

Observe the overall relaxation present at this time.

Begin to observe all the groups of muscles relaxing and releasing all at once.

Feel the whole body soften and relax.

From the back of the head through the soles of the feet,

Feel the whole back of the body and the areas which the surface of the body is resting on the support beneath you.

Surrendering into that support beneath you.

Allow yourself to release into the support of the earth holding you.

Softening.

Allow yourself to feel held by the earth.

And now send your mind down to the tip of your left leg,

Finding the left toe tips mentally.

Feeling the overall relaxation of the entire left leg from down up,

From toe tip up to hip.

Mentally pass over and relax all parts of your left leg.

Feeling yourself.

Note now the overall relaxation of your entire left leg.

Feel the whole left leg completely relaxed.

At this time,

Try to perceive the difference between your left leg relaxed and your right leg not yet relaxed.

And now project your mind to the tip of your right leg.

Beginning the overall relaxation of your entire right leg from down up,

From toe tip up to hip.

Mentally pass over and relax all parts of your right leg.

Perceive both legs as soft,

Heavy,

Completely relaxed on the ground.

And now project your mind to the tip of your left arm,

Finding the left fingertips mentally.

Serving the sensation there.

Beginning the gradual relaxation of your entire left arm from down up,

From fingertips up to shoulder,

Mentally pass over and relax all parts of your left arm.

Note now the overall relaxation of your entire left arm.

The left arm completely relaxed.

Now project your mind to the tip of the right arm,

Finding the right fingertips mentally.

Serving the sensation there.

Begin the gradual relaxation of your entire right arm from down up,

From fingertips up to shoulder,

Mentally pass over and relax all parts of your right arm.

Note now the overall relaxation of your entire right arm.

At this time perceive all four limbs as soft,

Heavy,

Completely relaxed on the ground.

Send your mind to the pelvic region.

Relax deeper within the hips.

Relax around sexual organs.

Relax sex muscles.

Relax the pelvic region.

Feel the pelvic bone heavy.

Relax the glutes.

Relax the muscles of the buttocks.

Relax abdominal muscles from down up.

Relax all the muscles of the back.

Relaxing low back.

Relaxing mid back.

Relaxing upper back between shoulder blades.

Soften and relax shoulders and chest.

Now feel all the muscles of the neck and throat soften and relax.

Now feel the whole face,

All the muscles in the face soften and relax all at once.

Feeling the whole face let go of any expression.

Now come to details,

Relax the muscles of the tongue,

Lips.

Relax the jaw and cheeks.

Soften the whole lower half of the face.

Feel the whole lower half of the face.

Relax the legs.

Relax the muscles of the eyeballs and eyelids.

Relax the eyebrows,

Forehead,

Temples and scalp.

Note now the overall relaxation,

Your entire physical body.

Receive the whole physical body as soft,

Heavy,

Completely relaxed on the ground.

Observe the overall sensation,

Relaxation throughout the body.

Know that you can allow yourself to sink even deeper,

Becoming just a little bit more relaxed now,

Allowing yourself to sink even deeper into the feeling of relaxation now.

Bring your awareness to your breathing without changing the current rhythm or amplitude of your breathing.

Begin to observe the breath as it is,

Following the breath in and out.

Now bring your awareness back to your breathing without changing the current rhythm or amplitude of your breath.

Observe the natural rhythm.

Observe the natural calm rhythm of your breath.

Follow your breath in and out.

Follow your breath in and out,

In and out.

Allow the mind to rest with the breath.

Allow the breath to completely absorb the mind.

Follow the breath in and out until you reach a clear condition of fusion between the mind and the breath.

Now focus your attention in the area of your head and begin to observe the light,

Which is passing through your closed eyelids and entering your body,

Beginning with the area of the head.

Observe this light carefully.

The more you focus on it,

The brighter and brighter it becomes.

Now let this bright light flow slowly and gradually through your entire body,

Starting with your headspace.

Perceive your headspace entirely filled with this bright light,

Like a bright,

Luminous haze.

Perceive your entire headspace filled by the stream of shining energy.

Perceive your entire headspace filled with this bright,

Beautiful light.

Now let this flow of luminous energy freely spread and gently stream into your throat.

This light constantly entering through your eyelids is now filling the neck,

Your shoulders,

And both sides of your body.

The more you contemplate this light,

The brighter and brighter it becomes.

The more you contemplate this light,

The more intense it becomes.

You can experience this internal light even more intensely than the external light in this room.

Now let this light flow down along the arms,

Past the elbows,

Forearms,

The wrists,

Palms,

To the tips of the fingers,

Filling up all the parts,

All the cells entirely filled with light.

Open yourself more and more to this pleasant light,

To this invasion of luminous energy.

Let this bright fog,

The shining haze,

Move down along your thighs,

Knees,

Calves,

Ankles,

All the way to the tips of your toes.

Perceive this calm light continually spreading into your lower limbs,

Filling up all the parts,

All the cells.

Perceive yourself entirely filled with light,

Like a soap bubble in the sunshine,

A sphere of luminous beneficial energy.

Now direct your consciousness to your left hand,

And in a calm but firm way,

Focus your entire consciousness in the left hand and only there.

It is as if your entire consciousness,

Your entire awareness,

Your mind,

Rests only in the left hand.

Feel this as deeply as possible.

The feeling of I am is in the left hand.

The feeling of I am is in the left hand.

And now,

Because you are in the left hand,

This part of the body becomes able to listen to the sounds.

Try listening to the surrounding sounds and the music through the left hand.

Allow this part of your being to vibrate along with the sound.

Listen to the sounds and the music through the left hand.

It is like the consciousness in your left hand hears.

Listen to the sounds and the music with the left hand.

Now begin to expand this feeling of consciousness to the left forearm,

Listening with the left forearm as well.

Now the sound continues to invade the arm.

You are now listening with your whole left arm.

You are now expanding your consciousness more and more to include the entire left side of your body.

Listen to the music in the left side of your body.

Let this part of your being vibrate along with the music.

It is as if the left side of the body has become completely transparent to the sound.

Now expand your consciousness slowly and gradually out of the physical body towards the left side.

Begin incorporating the space around the left side of the body into your sphere of conscious listening.

This space also grows brighter as it is filled with the luminous energy,

The bright light of your being.

Continue this expansion slowly and gradually until you have filled the entire left side of the room with light and sound.

Without withdrawing your expanded consciousness from your left side,

Expand your perception to include the right half of your body.

Now the merging of the sounds,

Music,

And bright light in the right half of your body as well.

Continue listening with the body and continue filling up with the vision of bright light.

Continue listening with the whole body.

Continue filling with the vision of bright light.

Now start to extend your consciousness out of the right side of your body.

Begin to expand your consciousness slowly and gradually out of the physical body towards the right side.

Begin incorporating the space around the right side of your body into your sphere of conscious listening.

This space also grows brighter as it is invaded by the luminous energy,

The bright light of your being.

Continue this expansion until you have filled the entire right side of the room with light and sound.

Full of light,

Full of light,

Full of light,

Your consciousness expands in every direction around you.

To the front and back,

To the left and right,

Up and down.

Become fully aware of the expanded feel of your consciousness,

The calming down of your mind.

See yourself as a huge soap bubble in the sunshine,

A sphere of luminous beneficial energy radiating harmonious vibration.

In this way,

You can understand that you are not limited by your physical body.

Your consciousness greatly exceeds the limits of the brain or body outline.

In this state,

One begins to understand by direct experience that one's consciousness greatly exceeds the apparent outlines of brain or body.

The borders of the illusion of the ego become thinner.

One can now gain more direct contact with the superior planes of manifestation of the being.

One can now gain more direct contact with the highest levels of self,

With the essential levels of life.

Now perceive a condition of floating,

Floating into the vastness.

Perceive a condition of expansion,

Vast expansion.

Note the overall loss of feeling body outline.

Perceive your inner freedom.

Allow yourself to float with the sounds,

Follow the music.

In this state,

You gain more direct access to the intuitive nature of your being.

Perceive your inner freedom.

Allow yourself to float with the sounds,

Follow the music.

Perceive your inner freedom.

Allow yourself to float with the sounds,

Follow the music.

Perceive your inner freedom.

Allow yourself to float with the sounds,

Follow the music.

Perceive your inner freedom.

Allow yourself to float with the sounds,

Follow the music.

Perceive your inner freedom.

Allow yourself to float with the sounds,

Follow the music.

Perceive your inner freedom.

Allow yourself to float with the sounds,

Follow the music.

Slowly,

Slowly begin.

Begin floating,

Floating back,

Back down,

Down to your body outline.

At this time,

Call back into your awareness your sankalpa,

Your intention.

For once more in your practice,

Repeat your sankalpa three times in the most heartfelt way imaginable.

Repeat your sankalpa three times.

Hear it,

See it,

Feel it.

When you're complete,

Take a full deep breath in,

Breathing your sankalpa into your heart space and on an exhale,

Let it go.

You know that your sankalpa,

Your seed of thought has been planted,

Has been planted in the rich soil of who you really are.

Your sankalpa has been planted in the rich soil of your heart,

Where it can grow and manifest,

Where it will receive all the nourishment it needs to root and grow,

Sprout and bloom and thrive as it manifests itself in your life.

Continue deepening your breath,

Slowly coming back to your physical body.

Become aware of the feeling of deep internal calmness,

Harmonious distribution of received energies.

Coming back to physical body and observing the deep relaxation.

Begin to become more and more aware of your physical surroundings.

Deepening your breath,

Observing the movement of the body as you breathe.

Observe how this full deep breath energizes and nourishes the physical body.

Begin to wiggle at fingers and toes,

Inviting movement back to the physical body.

When you feel ready rolling over onto one side,

When you feel ready curling up and rolling onto your right side,

Finishing your practice with thoughts of gratitude,

Gratitude for yourself,

With thoughts of gratitude for your path,

For allowing you this practice.

Gratitude to all those who helped light the path that made this practice possible for you today.

Reviews

I needed a longer yoga nidra to day as I needed deep rest. This yoga nidra gave me that, and for this I am most grateful.

A very nourishing practice. Beautiful voice, beautifully paced. A gift,
Thank you.

Brilliant Megan
Well done dear that was stunn

Amazing experience where I literally felt like a body of light!! Thank you Megan for this relaxing practice 🙏🏼✨ this yoga nidra is my favorite because it always helps me to fall sleep. Sweet dreams! 🌟

A truly amazing experience of healing relaxation

Beautiful. Thank you, Megan

Megan’s voice is very soothing!

Wonderfully Incredible.

Beautiful expansive yoga nidra. Have repeated so many times already! Thank you 🙏✨

My favorite meditation on here so far!

Love this one. The healing energetic light was a great visualization. There are so many good Yoga Nidra practices on IT, but this one stands out. Really liked the background tones and some quiet time to practice. Thank you.

OMG!! Wow! So amazingly effective, stimulating and relaxing all in one! Thank you!🙏🏽🙏🏽🌻💕

Lovely meditation. Thank you!

Extremely well done yoga nidra !

An excellent yoga nidra. I appreciated the different approach to the body scan. 🙏🏻

Drifted off thank you 🙏🏻

Very calming and illuminating at the same time. Thank you.

Awesome. Thank you!

This was amazing! Feel asleep fairly quickly