Nidra Bliss

Enjoy this guided Yoga Nidra that transforms us to starlight as we journey into bliss, the unshakable peace within. It is natural to fall asleep during this meditation.

Music is by Silencio Music, meditation written by Sam Wilson

Transcript

Welcome to Sacred Goddess Rising and this Starlight Nidra.

The practice of Nidra is a guided journey and it's recommended to do this laying down.

So let's settle down together.

And allowing your body to become still.

Knowing that there is no need for any further physical movement during this practice.

Allow yourself to experience zero desire for movement whilst we journey together.

If that state is not present then go ahead and make whatever adjustments you need to right now so that you can feel comfortable.

The ideal state for the physical body during Nidra is that zero desire for movement.

If the desire to move does arrive during the practice simply witness it.

It will probably go away and you can remain still.

If the desire returns then that may be a signal that you do actually need to move.

So do this with awareness and with the intention to regain comfort and then stillness.

Returning to that state of zero desire for movement.

Now let's become aware very precisely of the position in which you are laying.

Know the shape and the posture of your body.

Know the shape and the arrangement of the room around you.

Feel the points of contact between your body and the ground.

And begin to surrender here.

Feeling the support of Mother Earth beneath you.

Feeling her holding you and nourishing you.

And let's be aware of the gentle rhythm of your natural breath.

With no need to change it right now just feel the breath coming in and the breath going out.

If the breath moves freely and easily through the nostrils,

Breath this way.

If it's more comfortable to exhale through the mouth then do this.

Let whichever is the most comfortable and easy way of breathing arise.

Just bring that awareness to the natural breath.

And how it feels in this moment.

And as you breathe allow that outgoing breath to release the weight of the body down into the support of the Earth.

With every exhale now consciously transfer the weight of the body down through its points of contact on the ground into her support beneath you.

Every exhale is letting go.

And see if you can give away the whole weight of your body.

As you are here with the gentle rhythm of the breath.

Allow the body to settle deeper into stillness.

And welcome in all sensations.

You are in the lap of Mother Earth.

Let her carry your weight.

Let's take a few moments here to just observe the stillness and quietness of the body.

Let's take a few moments here to just observe the stillness and quietness of the body.

As the body comes into a state of deepening stillness allow for the breath to become more spacious and free.

Listen to the sound of the breath.

And perhaps hear all the other sounds that are audible right now.

And allow the focus to rest with the intimate sound of the breath coming in.

Be aware of the intimate sound of the breath going out.

And these are the closest sounds to you.

Feel the stillness in the body and the spaciousness of the breath.

And know that your practice of nidra is held safely in a place of protection and security.

Know that the boundaries of the practice are secure and that as you enter a state of consciousness which is nidra you are held within this protected space.

Invite now the mind to follow the example of the body and the breath to become still and quiet.

Invite the mind to create a single form of consciousness and allow that form of awareness simply to be,

I am practicing nidra.

I am practicing nidra.

Let that be the form of consciousness for the rest of the practice.

And let's allow the focus of the mind to accompany the breath.

And on the next exhale breathe down as if the breath could enter into the space of the heart.

Feel as if the heart is breathing.

Invoke there in the heart a feeling of gratitude for this opportunity to practice your nidra.

And feel this as a gentle warmth that radiates from the heart.

Breathe into this warmth and be thankful for this moment.

So we transcend into our heart,

Hear the breath of the heart as if it were the voice of the heart's own wisdom.

Listening to the breath of the heart.

And there are two ways to be with it.

You can repeat an intention,

A heart's prayer that allows for the words of an affirmation to be repeated.

Alternatively you can simply rest in a receptive relationship to the heart's guidance and be open now to whatever wisdom may come through for you on the breath of the heart.

And just welcoming that in.

Knowing that the heart's prayer,

The resolution,

The intention,

The guidance of the heart is now like a seed that's being planted in the fertile soil of gratitude.

And as you either repeat your intention or allow that wisdom to reveal,

Know that it's already growing,

Thriving and manifesting in your life.

On the next inhale,

Let's take the attention back to the physical body.

And let's prepare for me to guide the mind around the body.

And it's as if the light of the mind's attention comes to shine on each part of the body in turn.

And whilst the mind travels freely,

Flowing with my voice,

The physical body remains motionless as it takes a deep rest.

Allow for the light of the mind's attention to take the form of bright little stars.

As consciousness travels to each part of the body that is named,

Place a star on that point of the body,

Leaving it to just twinkle there.

It's as if the whole body begins as a dark night sky.

And as the mind travels around it,

Bringing bright starlight to each part.

And the body is illuminated like a great constellation of stars in the sky.

So let's bring awareness to the tip of the tongue and shine a bright star at that point.

Then place twinkling stars on the floor of the mouth,

The roof of the mouth,

The upper teeth and gums,

The lower teeth and gums.

The inside of the right cheek,

The inside of the left cheek.

Move awareness to the inner part of the right ear and shine a bright star all the way through and around the ear.

Right through to the outer part of the right ear,

The lobe of the ear,

The shell of the ear,

The hole of the right ear.

Moving awareness to the inner part of the left ear and shine a bright star all the way through and around the left ear.

Right through to the outer part of the left ear,

The lobe of the ear,

The shell of the ear,

The hole of the left ear.

And feel both ears twinkling with the starlight of conscious awareness.

Shine a bright star on the back of your head in the place between the two ears.

Shine a bright star on the back of the top of the head and have a star twinkling on the very top of the head.

A bright star on the crown of the head,

Placing twinkling stars at the right temple and now the left temple and the forehead.

A star on the right eye,

A star on the left eye,

A star at the right eyebrow and one on the left eyebrow.

The centre between the eyebrows,

The right cheek,

Left cheek,

Your nose.

Shine a bright star on the right nostril,

The left nostril.

Let there be a star at the bridge of the nose and a star at the tip of the nose.

Move awareness down to shine a star on the upper lip,

Lower lip,

The chin and all along your jawline placing stars.

Be aware of the whole head,

Feel the whole head twinkling with tiny stars,

The light of conscious awareness.

Move the awareness to the neck and the throat and shine a star on the right collarbone,

On the left collarbone and one twinkling in the place between the two collarbones.

Let's move the awareness to shine stars on the right shoulder and armpit,

The right upper arm,

Right elbow,

Right forearm,

The right wrist,

Back of the right hand,

Palm of the right hand.

Bring awareness to the right thumb and shine a little star there and one twinkling little star on the index finger,

Middle finger,

Ring finger and little finger.

Being aware of the whole of the right hand,

The right hand twinkling with the starlight of conscious awareness.

Now carry that attention back up the right arm and across over to the left side,

Let's shine a star on the left shoulder and the left armpit,

The left upper arm,

The elbow and forearm,

The left wrist,

Back of the left hand,

Palm of the left hand.

Bringing awareness to the left thumb and shine a little star there and one twinkling little star on the index finger,

Middle finger,

Ring finger and little finger.

Being aware of the whole of the left hand,

The left hand twinkling with the starlight of conscious awareness.

Now carry the awareness to the centre of the chest and place a little star twinkling now along the length of the breastbone into the right side and ribs.

Twinkling stars along the left side and the ribs and shine a star in the middle of the right shoulder blade and the left shoulder blade and a star between the two shoulder blades.

Placing stars around the back of the waist,

The right side of the waist,

Left side of the waist,

Stars twinkling on the lower back,

The right side of the pelvis,

Left side of the pelvis.

A star shining on the right buttock,

The left buttock,

A bright star on the navel,

A star at the pubic bone.

Now take the attention to the right groin and shine stars there and on top of the right thigh and the back of the right thigh.

Twinkling star on the right kneecap,

The back of the kneecap,

The right calf,

Shin,

Ankle,

Heel.

Shine stars along the sole of the right foot,

The top of the right foot,

Five little stars twinkling one on each of the toes.

The whole of the right foot and right leg are twinkling with a starlight of conscious awareness.

Now take that attention across to the left groin and shine stars there and on the top of the left thigh and back of the left thigh.

A star twinkling on the left kneecap,

The back of the knee,

The left calf and shin,

Left ankle and heel.

The sole of the left foot,

The top of the left foot,

Five little stars twinkling on each of the toes.

The whole of the right foot and leg are twinkling with a starlight of conscious awareness.

Be aware of the whole body.

Be aware of the stars twinkling now along the whole of the right side,

Right foot and leg,

Arm and hands.

The whole of the right side twinkling with a light of conscious awareness.

Be aware of the stars twinkling now along the whole of the left side,

Foot and leg,

Arm and hand.

The whole of the left side twinkling with the light of conscious awareness.

Be aware now of both sides together.

The whole body is a star twinkling.

The whole body is a star twinkling.

The whole body is a star twinkling.

Bring the light of the mind's attention to shine now inside the body,

To the sacral chakra,

Your pelvis.

And let this light shine in the form of a little moon,

A moon inside you.

And see the light of the inner moon shining.

And see all the little stars twinkling now in the consolation of the whole body.

And bring the light of mental awareness to the right arm and hand.

Now take the awareness to the left arm and hand.

Being aware of both arms and hands.

Taking the awareness to the whole of the right leg and foot.

And now to the whole of the left leg and foot.

Being aware of both legs and feet together.

Being aware of both arms and both legs together.

And see the starlight twinkling through the whole of the right side,

The whole of the left side,

And both sides together.

Be aware of the starlight twinkling in the whole of the head and the moonlight shining in your pelvis.

Your whole body like a consolation,

Tiny stars shining.

And be aware of the whole of the body like the night sky twinkling with lights of conscious awareness.

Have awareness of the whole of the physical body just resting here on the floor.

Whilst remaining alert and attentive to the practice of nidra.

And now as the breath goes out,

I wonder if you can experience a sensation of extreme heaviness.

Feel that physical body becoming so heavy that the bones settle right down into the earth.

So heavy.

So heavy.

And as the breath comes in,

I wonder if you can experience a sensation of lightness as if the body was so light that it may even float.

Like a puff of white smoke moving up into the sky,

So light,

Almost weightless.

And as the breath moves through us,

Perhaps we can alternate between these two sensations.

And as we exhale,

The heaviness pulls us down.

And as we inhale,

The lightness lifts us.

Exhaling heavy.

Inhaling light.

Exhaling heavy.

Inhaling light.

Now let's see if we can stop alternating between these two extremes and invite both to be held simultaneously in the witness of consciousness.

Being aware of heaviness and lightness at the same time,

Together.

And as we exhale,

The heaviness pulls us down.

And as we exhale,

The heaviness pulls us down.

And now just let go of the practice.

Simply become aware of the natural weight,

Shape,

Form of the physical body as it rests here on the earth.

Feel the sensation of the whole of the physical body resting on the earth.

And now as the breath goes out,

Allow for the focus to become entirely on a single point in the center of your heart.

Like a little point of light is there.

And on the exhale,

Gather your attention further and further inwards to rest at this single point of focus.

A tiny point of light in the center of your heart.

As the breath comes in,

Experience the sensation of expansion as if the tiny point of light were radiating outwards through the whole body and beyond.

Carrying the light out into expanding fields of spacious awareness radiating from your heart.

As we inhale,

We're gathering and drawing in the focus to the heart.

And as we exhale,

We expand.

And just notice the body breathing,

Being aware of the breath entering and leaving.

Your whole body is being breathed.

No effort involved.

The breath is simply coming in and going out.

It's as if the body and the breath were old friends and the breath simply lets itself in and out of the body with no formalities.

It just comes and goes.

Be aware of the body being breathed.

And in a moment we will count these breaths starting with the number nine with each exhale counting down.

We count from nine down to the zero with each exhale.

And if you go astray just listen to my voice.

The point of the counting is to keep the mind attentive to each breath.

On your next exhale begin with nine.

Nine.

Eight.

Seven.

Six.

Five.

Four.

Three.

Two.

One.

Zero.

And leaving the counting aside and resting here.

Look into the space in front of the closed eyes.

When you awareness here.

The space in front of the closed eyes is the mind's sky.

And right now it's night.

See into this darkness that is so deep that it seems to extend forever.

In a gaze rests quietly because the darkness is so profound.

There's nothing to be seen.

Nothing to be seen until a tiny point of red in the distance draws your gaze.

And this point becomes silver.

As this rosy light brightens.

As it begins to emerge from the darkness it radiates filling the whole sky as a new day is dawning.

And you behold the arrival of the light with wonder and delight.

The point of the light grows higher into the mind sky spreading a warm and gentle glow across the mind sky.

And it shines on your hands.

And visualize that you hold the tips of the fingers together and palms facing inwards gently cupping around something so precious and new.

And the tender presence within your hands is this radiant light.

And you see yourself looking into your hands slowly opening your palms.

And in the cup of your two hands lies a magical rosebud as the morning light shines upon it.

Soft warmth emanates from its center as the petals begin to uncurl and you are honored to see this miracle of awakening in your hands.

And the rosebud is beginning to flower as time moves differently now and you gaze into the opening bud with tender wonder.

And as this scene fades away just feel the wonder settling softly in your heart as you sense the opening energies of new beginnings within you.

And let's bring and direct the whole of our focus into the space of that heart.

And hear the heart breathe.

And know that it carries the voice of your heart's guidance.

And listening now to the guidance of the heart's wisdom,

We'll hear the words of your own intention,

Prayer or affirmation.

Hear these repeating in the present tense,

Sealing this in and nurturing the seeds of resolution that are planted.

As we know this intention grows and flourishes into our lives.

Feeling how it actually feels to inhabit the reality of that intention,

Experiencing the feeling of embodying the reality of your heart's guidance.

And once again let's direct the attention to the rise and fall of the natural breath.

Perhaps allowing the breath to become a little deeper,

Sensing the inhalation as awakening breath.

Bringing your vitality and strength to the body.

Each inhale you begin to feel the body returning to awakening state.

Each inhale we begin to feel the body returning to awakening state.

And if it feels good you can begin to wiggle toes and fingers,

Even stretch the body.

Allowing a wave of gratitude to be with you.

Being aware once more of the physical body on the physical floor in the physical room that you lay.

And when you're ready and in your own way welcoming yourself back into this space.

.

.

Reviews

Loved this blissful journey

I concur with the reviews that say the music is a bit too loud compared to the voice, but I didn't find it as distracting as others did. The teacher's voice had an excellent timbre and tone, and she led me deeper into relaxation. The visualizations were helpful for guiding awareness of the body and eventual surrender to stillness. Excellent practice overall.

Perfect for me today, slept all night which for me is very rare, but I really wasn't ready to wake up properly 🙃 so this was just right to ease me into the rest of my day

Lovely.
Thank you!

Lovely
Thank you 🙏

Fabulous!!!✨💯🤩

Sam, wonderful nidra meditation practice. Your calming voice and words put me into a deep sleep. Thank you so very, very much.

Wonderful journey 🙏💙thank you!