Yoga Nidra Honour Your Light
This Guided Yoga Nidra practice includes a light-beam Body Scan and Rainbow Chakra Meditation. Connecting deeply to the source of all that is, you are taken on a journey through sounds, movement and sensations. Tapping into your creative imagination and grounding deeply in your body, you will emerge completely renewed and relaxed. The background music is credited to www.bensound.com.
Transcript
Get ready for Yoga Nidra.
Lie down flat on your back in Shavasana position,
Legs slightly apart,
Feet flopping outwards,
Arms slightly away from the sides of your body,
Palms facing upwards.
Your head is resting on a thin pillow or folded blanket,
Keeping your spine in one straight line,
Chin tucked in.
Adjust your blanket,
Clothes,
And body to make yourself as comfortable as possible so that you can practice Yoga Nidra without moving.
Make that commitment to yourself now.
Do not get distracted by the body.
Close your eyes and allow them to remain closed for the duration of this Yoga Nidra practice.
The act of Yoga Nidra is the act of hearing and the act of feeling.
These are the only important factors.
Say to yourself mentally,
I will remain awake.
I will listen to the voice.
Repeat once more,
I will remain awake.
Begin to take three deep breaths,
Gently letting go of any tension with each exhale.
Inhaling the cool air all the way down to your belly and as you exhale,
Allowing the body to relax.
Physically feeling all the day,
Stress and tension melt away.
Feeling the weight of your body against the floor,
Feeling into each and every contact point,
The back of your head,
Your shoulders,
Your lower back,
Your legs,
Your heel.
You are firmly grounded here on earth.
The practice of Yoga Nidra begins now.
Say to yourself mentally,
I am going to practice Yoga Nidra.
I will remain awake.
I am going to practice Yoga Nidra.
Begin to become aware of the sounds around you.
Listening to the furthest sound away from you.
Focusing your attention there,
But not trying to determine what that sound is.
Simply observing before moving your attention to the next sound.
And the next.
And the next.
Far in the distance.
Bringing your attention to the sounds closer to you.
Sounds in your building,
Darting your attention.
Sounds in the room you are currently in.
Simply taking it for a sound with no description,
Allowing the sound to be captured by your ears.
And what about the sounds even closer to you?
The sounds you are creating.
Concentrate.
Your breath.
Your heartbeat.
Your blood.
Your breath.
Your breath.
Now concentrate on the movement your body is making.
Your belly rising with every inhale.
Your chest expanding.
Your skin stretching and contracting.
Feel the temperature of air as you inhale.
Feel the temperature of air as you exhale.
What difference do you notice?
Right now you will repeat your sankalpa,
A positive intention or affirmation.
It is a short phrase expressed clearly and concisely with emotion to instill positive change in your life.
Go ahead,
Repeat it three times.
From within the center of your body you see a light emerging.
A light that you know has always been there,
But have not observed before.
It is familiar.
You see the light begin to flow into each and every little body part,
Curious and delighted.
You follow the light as it quickly moves through your body.
Becoming brighter with your awareness.
Never losing track of it.
You repeat the name of each body part mentally as it moves throughout your form.
Bring your attention to the right little finger.
The right ring finger.
The right middle finger.
The right index finger.
The right thumb.
All blazing with light.
The right palm of the hand.
The right back of the hand.
The right wrist.
The right forearm.
The right elbow.
The right upper arm.
The right shoulder.
Unbelievably you follow it as the light creeps down the right side of your body.
The right waist.
The right hip.
Out into your right thigh.
Right hamstring.
The right knee.
The right shin.
The right calf.
The right front of the foot.
Soul of the foot.
The right big toe.
The right second toe.
The right heel.
The right heel.
The right heel.
The right second toe.
The right third toe.
The right fourth toe.
The right little toe.
Over to your left little finger.
The left ring finger.
The left middle finger.
The left index finger.
The left thumb.
All blazing with light.
The left palm of the hand.
The left back of the hand.
The left wrist.
The left forearm.
The left elbow.
The left upper arm.
The left shoulder.
The light racing to your left side of the body.
The left waist.
The left hip.
Out into your left thigh.
The left hamstring.
The left knee.
The left shin.
The left calf.
The left front of your foot.
The left big toe.
The left second toe.
The left third toe.
The left fourth toe.
The left little toe.
You see the light emerging as you continue to repeat the body parts mentally.
From your right shoulder.
Left shoulder.
Right shoulder blade.
Left shoulder blade.
Your mid back.
Your lower back.
Your mid back.
Your lower back.
Right buttock.
Left buttock.
All the way down along your spine it radiates.
A circle of light is felt at the top of your head.
Melting down into your forehead.
Right eyebrow.
Left eyebrow.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right eye.
Right eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Nose.
Tip of the nose.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Right chest.
Left chest.
Middle of the chest.
Light bursting.
Upper abdomen.
Belly button.
Lower abdomen.
Pelvic region.
You sense all your body beaming with light.
Your whole right leg.
Your whole left leg.
Both legs together beaming.
Your whole right arm.
Your whole left arm.
Both arms together.
The whole of your back.
Whole of the front.
Whole of the head.
You sense your whole body illuminated.
Your legs.
Your arms.
The back of your body.
The front of your body.
Your head.
Your whole body together.
Your whole body.
Your whole body.
Illuminated.
With your eyes closed,
You take notice of where you are in the room.
Your positioning.
You begin to feel into the space your body occupies.
Your whole body merging with the floor.
The absolute heaviness of your body.
Feel it now.
You have never felt so heavy.
The weight of it.
The drag.
So solid.
The absoluteness of every part of your being.
Present.
Stuck.
Firm to the floor with the weight of gravity.
A solid being of light.
You begin to feel heat prickle at your toes.
Like a fire was burning beneath.
Feel the heat.
Feel the heat touch your toes.
Caress your toes.
A gentle soothing warmth.
Feel that warmth move up throughout your body slowly into your feet,
Your ankle,
Your leg.
All the way to your belly.
Feel the heat in your belly.
Go on.
Feel it.
Here the heat begins to build.
First warm,
Now hot.
Hot.
Feel the heat.
A fire building in your belly.
You feel that heat surge throughout your body.
Continuing to move through your chest,
Your throat,
And up into the crown of your head.
Your whole body on fire.
Feel it.
You begin to feel light.
So very,
Very light.
Renewing and restoring.
The heat burns through every bit of heaviness that once was.
You begin to feel light.
So very,
Very light.
As if all your cells had floated to the surface of your skin.
The surface of your front body.
Wanting to float up to the sky.
Your whole body is completely light.
Feel it.
Feel the freedom.
It's exhilarating.
The light begins to pour from you.
Emerging from every cell within your body.
And extending out through every pore.
Radiating in bright white streams reaching upwards,
Downwards,
And out to your sides.
Filling the room you occupy.
Your light shines so bright.
You begin to float up to the sky.
Seeing fields below that stretch for miles.
Filled with sunflowers.
Tall,
Yellow sunflowers.
You see a river flowing through the land beneath.
A flock of birds passes you by in the sky.
You see a rainbow.
The first time you've seen where both ends of the rainbow connect with Earth.
You remain floating in the air.
Suspended.
Staring at the rainbow.
You see the rainbow lift one tail and direct it towards you.
You feel each strand of light connecting with your energy centers filling you up one by one.
The powerful red strand of light reaches out and connects with your root chakra.
Located at the base of your spine.
Bathing you in a sense of security and groundedness.
You feel yourself sink a little lower to the Earth's surface with its energy.
The orange blaze of light extends from the rainbow to connect with your sacral chakra.
Located in your lower abdomen just below your navel.
You feel it lock into place.
And feel the transfer of energy from the rainbow to your sacral energy center.
It begins to awaken a sense of pleasure and creativity within you.
You bathe in this energy.
Bursting with a renewed joy for life and overflowing with creative ideas.
You reach out for the third ray of the rainbow.
Seeing that it's yellow,
You grab it with your hands and lock it in place in your upper abdomen.
Just two inches above your belly button.
As quickly as it's connected,
You feel the yellow energy surge from the rainbow directly into your body,
Filling it up.
Filling you up with confidence,
Self-esteem,
Personal power.
It's rushing into every cell and you are beaming with its qualities.
Feeling totally filled up,
You reach for the next ribbon of the rainbow.
A wonderful green streak connects directly with your heart chakra in the center of your chest.
It feels like it's entering in pulses just as a heartbeat beats.
With every pulse of green light entering your heart chakra,
You feel your heart space expanding,
Feeling more and more love and in love with every pulse.
With love bursting from your heart chakra,
You laugh out loud with joy,
Signaling the rainbow to send its next strand your way.
A blue ray reaches out and connects with your throat chakra.
Its cool waves work its way around your throat,
Enlarging it from within and filling it up with the energy of self-expression and communication.
You shout out to the rainbow,
I'm ready!
And allow the next ray,
Made up of indigo light,
To make its way from the rainbow and enter your third eye chakra,
Located between your eyebrows.
From within your body,
You focus on the indigo light between your eyebrows and a sense of knowingness,
Intuition begins to flood every cell.
Your body begins to vibrate as you connect with your higher wisdom.
Knowing that it is time for the last and final violet-colored ray of the rainbow,
You sense it reaches out and it connects with your crown chakra at the top of your head.
As you begin to feel an incredible connection with the universe take hold.
You see your light beaming from you,
Connecting to all the other bright lights of the beings below,
In and out weaving through every blade of grass,
Every tree,
Every animal,
Every rock.
Every ocean,
Melting into the oneness of a big mass of bright light.
This light extending across the earth's surface and building like a wall as it encompasses every molecule of space and air.
It envelops the sky and reaches out to the universe.
All you see is light.
You are part of everything and everything is part of you.
You rest here in this consciousness,
Part of everything that ever was and is and will be.
As this knowing becomes deeply ingrained in your psyche,
You feel yourself slowly return to earth,
Back into your body.
You begin to think back to what you were doing before all of this began,
Before you lay down to this yoga nidra practice.
What were you doing just before you lay down,
Before this yoga nidra practice began?
What were you doing an hour before that?
And how about an hour before that?
You begin to think about what you were doing the day before at this very hour.
What about the day before that?
And the day before that?
Repeat your heartfelt sankalpa.
Repeat your intention now that you said at the beginning of this yoga nidra session.
Say it three times with emotion.
Feel it as if you know it will be true and it is true.
You begin to scan the room you are currently in.
Keeping your eyes closed,
How much do you remember?
What color is the wall?
Where is the window?
Where is the door?
What does the ground look like?
Can you describe your blanket?
You begin to feel the outer edges of your body as you lie on the floor.
You feel into every part of your body that touches the floor.
Feeling the earth firmly beneath you,
You take three deep breaths.
Feeling the air enter and exit,
Your chest rise and fall.
And take notice of any other movements of your body.
Wiggle your toes.
Wiggle your finger.
Gently turn your head side to side.
Roll onto your favorite side.
Push up to a seated position.
Rest here for a moment.
You have now completed your yoga nidra practice.
Continue for 21 days with the same intention for maximum benefit.
Namaste.
4.8 (230)
Recent Reviews
Anna
January 18, 2026
Beautiful…thank you
Mary
April 19, 2025
Healing and lovely… I’ll listen many times
Jennifer
August 4, 2024
Beautiful practice- thank you! 🙏
Violet
June 2, 2023
A great yoga nidra. Thank you
Michie<3
January 24, 2023
Lovely yoga nidra practice♾️☯️⚛️⚘️☄️ Thank you so kindly❣️✨️🙌🏽🌚 Namaste🙏🏼⚛️🖤🪔🕯🌟 A favorite❣️✨️🌙 💫
Catherine
January 16, 2023
Thank you 🙏🏻🙏🏻Feeling the light deep within, then expanding- that’s always my favorite🙏🏻🌟💫🌟💫✨🌟🙏🏻
Loubna
December 29, 2021
Always great!
Cat
July 27, 2021
Extremely healing and restful. I nodded off a bit but woke up energized and peaceful. NAMASTE
Betsy
June 21, 2021
Richly layered, deeply received. Thank you ! ✨
Deborah
April 29, 2021
Beautiful ❤️
Marta🌞
March 10, 2021
Thank you, thank you🙏💜✨ So happy I have found you!
Marina
February 25, 2021
Such a lovely way to begin my day - thank you! Namaste 🙏 😊 ❤️
Gilbert
January 4, 2021
Very enjoyable guidance. Thank you