Yoga Nidra - The Rising Sun - 28 Mins - English Female Voice

A Yoga Nidra meditation of 28 minutes, created for mindful, deep rest. First created for the summer solstice, this practice uses imagery of the sun to restore and renew our own inner power by harnessing the sun’s energy to revitalise our lives. And the Rising Sun inside your own heart.

Transcript

So welcome to this practice of yoga nidra.

Lie down in shavasana,

Legs straight out in front and your feet can fall open naturally.

Just imagine a straight line from the middle of your feet all the way up your body along your spine to the crown of your head and really have that sense of alignment as your arms lay by the sides of your body with your palms facing upwards.

You might want a thin pillow for behind your neck,

Maybe a bolster under your knees to give a little bit more support for the lower back.

However you find shavasana,

Really settle in now,

Really settle into the stillness inside your body.

Let everything go from your day,

All the external things just let them fade away and allow yourself this time for rest,

Conscious rest,

Intelligent rest.

Allow your body to really release,

Feeling the support beneath you and invite a softening here,

An opening up to what may or may not come in today's practice.

Invite an acceptance,

A willingness to receive.

And always remember with yoga nidra you can't get it wrong just trust the process,

Trust the practice.

Bring your attention back to your body and bring your attention to the stillness within your body.

And remaining in this stillness for the practice,

Seal your lips,

Breathing in and out of your nose if possible and draw down the eyelids,

Close down the eyes.

This practice was created for the summer solstice.

The solstice is the longest day of the year when the sun reaches the highest point in the sky.

It's also a time for celebration,

Reflection,

A wonderful opportunity to reset our personal intentions and renew our own inner power by harnessing the sun's energy to revitalize our lives.

See the sun in your mind's eye now and invite the soft rays of the sun,

Invite those to land gently on your body,

To warm up your bones,

To release your muscles,

Soothing,

Easing,

Relaxing.

Bring your full attention now to your breath,

Watching it move in and out of your body.

And notice it without any judgment,

Just observe.

Watch again in your mind's eye,

The flow and the rhythm of your breath,

Its temperature as it enters and leaves your body,

The sensation it lends to your nostrils as you breathe in and out.

Feel the cilia,

The little tiny hairs move on your inhale and exhale.

And invite the breath to land in the depths of your belly,

So much so your belly rises with your inhale and falls away on your exhale.

Inhale,

Belly rises.

Exhale,

Belly falls.

Inhale,

Belly rises.

Exhale,

Belly falls.

And just continue in your own time with the flow of your breath,

Really bringing your full focus and attention,

Observing,

Witnessing your breath.

And bring your attention back to your body lying here on the support that lies beneath.

And focus on the weight of your body.

Feel how heavy your body is,

Giving way to the support beneath.

Feel how heavy your bones are and how the muscles feel like they're just dissolving off the bone.

Feel the softness of the sun's rays once again,

Illuminating and softly radiating your whole body.

Now,

Let go of all awareness.

Let go of your sight,

Trusting that you will see all you need within.

Let go of your touch,

Knowing you will feel all you need within.

Let go of your taste,

Be ready to savor all the nourishment of your internal world.

Let go of any scent and breathe in deeply to receive all the aromas of life inside.

And let go of sound,

Softly holding on only to the sound of this voice as it guides you on your journey within.

In Yoga Nidra,

We make a sankalpa at the beginning and at the end of practice.

This is a heartfelt desire.

Sankalpa differs from manifestation in that we are not looking for something outside of ourselves to draw in.

Rather,

We sit and listen to what's already inside,

Within,

That which is already there.

Be clear with your sankalpa.

Create a short,

Positive statement in the present tense,

Starting with the words,

I am.

If you are looking for more peace in your life,

Your sankalpa might be,

I am at peace.

I welcome peace into every aspect of my life.

And take some time now to consider what your sankalpa is.

A good place is to start with the question,

What will you do with your one wild and precious life?

And see what comes.

And maybe nothing comes today,

And that's fine.

You can just stay in the softness of the sun's rays.

But if you have something clear,

Prepare to repeat it silently and wholeheartedly to yourself three times in the space that now follows.

Remaining with the sun's rays lighting up your whole being,

We move to the rotation of consciousness.

Bring your awareness and your attention to your right hand and your right hand thumb.

See a ray of sunlight land on the very tip of your right hand thumb and welcome in its thumb and welcome in its radiance.

Now move your awareness and attention to your first finger and again,

See a ray of sunlight land onto the tip of your first finger,

Second finger,

Third finger,

And little finger.

Thumb and fingers together.

Another ray of sunlight drops into the palm of your right hand,

On the back of your hand,

Your right wrist,

Lower arm,

Elbow,

Upper arm,

And shoulder.

The right side of your waist and your hip,

Your thigh and your knee,

Your shin and your ankle,

The sole of your foot.

More little rays of sunlight land on the tip of your right big toe and your second toe,

And your second toe,

Third toe,

Fourth toe,

And little toe.

All your toes together.

Now bring your attention to your left hand and the very tip of your left hand thumb.

Watch in your mind's eye as golden sunlight lands on the very tip of your thumb.

Again,

Welcome its radiance.

Welcome its power into your body.

First finger,

Second finger,

Third finger,

And little finger.

Thumb and fingers together.

Another drop of sunlight lands in the palm of your left hand,

On the back of your hand,

Your left wrist,

Lower arm,

Elbow,

Upper arm,

And shoulder.

The left side of your waist and your hip,

Thigh,

Knee,

Shin,

And ankle,

The sole of your left foot,

And the very tip of your left big toe,

Second toe,

Third toe,

Fourth toe,

And little toe.

All your toes together.

Now bring your attention to your back body and both your heels.

More sunlight dropping onto your heels,

Your calves,

The little space behind your knees,

The backs of your thighs and your glutes,

All along your spine,

To your neck and your head,

The whole of your head,

Every shaft of hair illuminated by the sun's light,

Your forehead,

Your right eyebrow,

And your left eyebrow,

And the space between your eyebrows.

Really see in your mind's eye a shaft of golden light land in the middle of your eyebrows,

Your right eye and your left eye,

Right temple and left temple,

Your nose,

The bridge of your nose,

To the very tip of your nose,

Right cheek,

Left cheek,

Right ear and left ear,

Your mouth,

Your jaw,

Your teeth,

And your tongue.

Everything softening by the rays of sunlight.

More shafts of sunlight land onto your throat,

Your right collarbone and your left collarbone,

And the space between your collarbones,

Your right chest and your left chest,

Your belly,

Your pelvis,

The whole of your right leg and the whole of your left leg,

The whole of your right arm and the whole of your left arm,

The whole of the front of your body and the whole of the back.

From the right to the left,

The left to the right,

The top to the bottom,

The top to the bottom.

Your whole body now illuminated by the sun's light and the rays of a healing,

Restorative light,

Healing,

Transformative light filling your whole body.

Be still here.

Be still and know.

Staying in your state of rest now,

Allow your body to let go of the sun's light and enter a welcome darkness,

A wonderful,

Warm,

Embracing darkness,

Where creativity abounds,

Where ideas are born.

The space in the stillness of the shadows for potential,

For growth,

For transformation.

And now switch back to illumination,

That radiance and light.

Feel every cell in your body become alive with this light.

Feel the energy and the power within the rays of light that once again return to your body.

Staying at rest,

Move between these two states now without any judgment,

Any narrative.

Just feel a sensation of being in light and the sensation of being in that creative darkness.

Maybe use your breath,

Perhaps breathing in your body lays in a state of light.

And breathing out,

Your body is held by the welcoming,

Creative darkness.

Your choice,

Your practice.

Now invite the lightness and the darkness to be present at the same time.

Dark and light at the same time.

Move beyond one or the other,

This or that.

Transcend,

Knowing everything is just an experience.

Bring your attention once again to the crown of your head and breathe in sunlight from the crown of your head to the very base of your spine.

And allow your breath to flow,

Allow the sunlight to flow without any obstruction from the crown of your head to the base of your spine.

And invite the rays of light to nourish you,

To nurture you.

And feel your own inner power be renewed as you welcome in the energy of the sun.

The energy and vitality to nourish your intentions,

To fill your own cup up.

To be abundant,

Re-energized,

Revitalized,

Renewed.

I'm now going to name some images and I invite you to visualize them in your mind's eye.

So bring your attention to the space between your eyebrows and allow whatever to come up.

Trust the process,

Trust the practice.

Imagine sunrise on a summer morning.

A single white rose.

A summer's day on the beach.

The crashing waves of a stormy sea.

An eagle soaring high above the mountains.

The sound of children laughing.

A still clear lake.

The smooth pebbles of a beach.

The first snowdrops of spring.

The first snowdrops of spring.

Fields of golden corn ready for the harvest.

The cymbal on.

The sound of church bells ringing.

The rising sun inside your heart.

The rising sun inside your heart.

The rising sun inside your heart.

May today there be peace within.

May you trust that you are exactly where you are meant to be.

May you not forget the infinite possibilities that are born of faith in yourself and others.

May you use the gifts that you have received and pass on the love that has been given to you.

May you be content with yourself just the way you are.

Go beyond rest now.

Go beyond the veil and enter the space within.

The space of pure awareness.

The boundless,

Endless consciousness connecting to all there is.

Returning to your Sankalpa once again.

Knowing this time it will be embedded deep within your consciousness.

As you prepare to repeat it three times silently to yourself.

And as you do really embody the feeling of your Sankalpa.

Allow it to become real in every cell of your body.

In thought,

Word and deed repeat your Sankalpa three times now.

Breathe a little deeper into your body now.

And be grateful for the good feelings that you have in your body.

Be grateful for all you have in your life.

All those you share your life with.

Be grateful for it all.

Notice how you're feeling as you begin your journey back to your world.

Notice the weight of your body again.

The sounds that are around you.

The sensation of air on your skin.

Of your clothes or coverings.

Awaken each and every sense as you come back to your world.

And keeping all the benefits of the practice with you.

Start to bring a little movement back into your body.

You might want to have a stretch.

You might want to just wriggle your fingers and your toes.

Anything you want to do to return back into your body into this space.

You might want to take the hands to your eyes.

And slowly spread open the fingers to let the shafts of light come in.

And remember to continue to light up your own life with the rising sun inside your heart.

Remember you are the light.

Returning fully present and awake in your body,

Your mind and spirit.

Returning back to this space.

Back to your world.

And may the peace which passes all understanding.

Keep your heart and your mind in the knowledge and presence of love.

This practice of Yoga Nidra is now complete.

Thank you so much for taking the time to practice today.

Reviews

Another beautiful Yoga Nidra practice Kate that goes to the essence of my being. Thank you 🙏