Yoga Nidra - Rivers Of Light

Lauren is an experienced Yoga teacher based in the UK. This is a 25-minute guided Yoga Nidra practice with visualisation and background music designed to awaken the wisdom of the heart. A gentle verbal close is offered and so the practice is suitable for both daytime rest or before sleep.

Transcript

Come to lay in Shavasana.

Begin to allow your body to melt into the earth underneath you.

Have a sense that the earth is rising up to support the weight of the body and as the body meets the earth you make an offering.

The body begins to lengthen and broaden,

Taking up all the space that you need to.

Take a deep inhalation through the nose and a long releasing exhalation through the mouth.

Let the exhalation guide you to a deeper sense of being held by the earth.

Feel the points where the body meets the earth.

Now allow your awareness to move all the way down to the soles of the feet.

As your awareness moves to the soles of the feet,

Gently scan.

Scan for tension and invite release.

Let the weight of the body,

Gravity and the support of the earth underneath you guide you to a deeper sense of surrender.

Moving your awareness up into the ankles,

Lower legs,

Knees,

Thighs,

Into the hips,

Into the length of the spine and across the shoulders,

Down into the elbows,

The wrists and awareness resting with the sensation in the palms of the hands.

Becoming aware of the sensation in the palms of your hands right now.

Just noticing here what you feel.

Allowing curiosity.

Now guiding the awareness back up the arms into the wrists,

The elbows,

The shoulders and into the centre of the head.

Let the brain begin to rest.

The back of the skull is supported and the two hemispheres of the brain can begin to slide away from one another.

Allowing this stillness and this spaciousness to be communicated to every cell of your being.

This is Shavasana.

Now resting your awareness in the heart,

The space at the very centre of the heart and inviting forward your heart's deepest desire.

Inviting forward the wisdom of your heart as you surrender the stronghold of the mind.

This deep heartfelt desire can step forward to lovingly inform you of your sankalpa.

Your sankalpa is your resolve.

Your resolve to invite more of something into your life that is deeply needed.

Your resolve to connect more deeply with something which may be lost.

As you invite this sankalpa forward allow it to form words.

Let the heart speak to the mind.

Let the words form as a present tense statement of truth.

Awakening this truth by stating your sankalpa three times.

Through words awakening feeling and feeling flowing into every cell of your being.

Now we carry the awareness around the body.

As the awareness flows it moves this river of light.

The rivers of light pour from point to point illuminating and awakening the cells of your being.

Carrying with them this loving intention,

Your heart's deepest desire.

Let this river of light flow now to the right hand thumb.

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of the right hand,

Back of the hand,

Elbow,

Upper arm,

Shoulder,

Right side of the chest,

Right weight,

Hip,

Thigh,

Knee,

Kneecap,

Space behind the knee,

Car,

Shin,

Ankle,

Heel,

Sole of the right foot,

In step,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe.

Feeling this flow of light through the whole right side of the body.

The light of awareness flowing to every cell of the right side of the body.

Carrying with it loving intention,

Clearing away all that no longer serves you.

Then moving the awareness flowing as a river of light to the left hand thumb.

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of the left hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Left side of the chest,

Left waist,

Hip,

Thigh,

Knee,

Kneecap,

Space behind the knee,

Car,

Shin,

Ankle,

Heel,

Sole of the left foot,

In step,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Little toe.

The whole left side of the body flowing with light.

The light carrying this loving intention to every cell of your being.

Clearing away all that no longer serves you.

The light flows to the right heel,

Left heel,

Right calf,

Left calf,

Right buttock,

Left buttock,

The whole of the spine,

Right shoulder blade,

Left shoulder blade,

Back of the right arm,

Back of the left arm,

Back of the head,

The whole of the back of the body.

Rivers of light flowing through the whole of the back of the body,

Illuminating every cell of your being.

Clearing away all that no longer serves you.

Light flows to the crown of the head,

The forehead,

Right eyebrow,

Left eyebrow,

Space between the eyebrows,

Right eye,

Left eye,

Muscles of the eyes,

Right ear,

Left ear,

Muscles and bones of the ears,

Right cheek,

Left cheek,

Both cheeks,

Right nostril,

Left nostril,

Tip of the nose,

Upper lip,

Lower lip,

Both lips,

Chin,

Jaw,

Tip of the tongue,

Root of the tongue,

Whole eye of the throat,

Right collarbone,

Left collarbone,

The chest,

The abdomen,

Right thigh,

Left thigh,

Right kneecap,

Left kneecap,

Front of the right shin,

Left shin,

Top of the right foot,

Top of the left foot,

Flowing with light the whole of the front of the body.

Flowing with light,

Every cell of the front of the body illuminates with loving awareness,

Carrying away all that no longer serves you.

Awareness flowing to the whole right leg,

From the tips of the toes to the root of the thigh,

The whole left leg from tips of toes to root of thigh,

Both legs together,

The whole right arm from the fingertips to the armpit,

The whole left arm from fingertips to the armpit,

Both arms together,

The torso,

The head,

And the whole of the body,

The whole of the body,

The whole of the body now bathing in light,

As this flowing light moves through every channel,

Carrying loving intention,

Clearing away all that no longer serves you.

As you begin to bring your awareness now to the movement of your breath,

Begin to notice the inhale as it rises up in the body from the tips of the toes all the way through the front of the body to the crown of the head,

And the exhale from the crown of the head all the way down the back of the body to the heels.

Create this visual flow with the breath,

Rivers of light upwards at the front of the body,

Downwards at the back of the body,

The cycles of breath carrying rivers of light.

The expansive,

Nourishing inhale,

The releasing,

Cleansing exhale,

Nourished with loving intention,

Cleansed of all that no longer serves you.

Infinite flow enveloping your being.

Then awareness flowing to the space between the eyebrows,

Looking out into the space beyond the eyelids,

Into the warmth of the inky darkness,

The warm velvety space beyond the body.

And in this space,

Begin to visualise a golden river flowing with light.

Watch the river flow,

Although the landscape around it looks the same,

As light flows every particle becomes new,

Carrying away all that is not serving its purpose,

Carrying with it all that is nourishing and light.

Explore the river,

Invite the toes to take a dip,

Notice the flow of this warm light as it cleanses the feet.

Feel the flow of this warm light as you move a little deeper into the safety of this loving flow.

Flow cleansing the lower legs to the hips,

And the knees to the thighs and the hips.

Flow of warm loving light cleansing the feet.

See and feel the light as it moves through the waist to the chest and the shoulders,

And you feel the warmth of this flowing light carry away all that no longer serves you in its place is all that honours your heart's deepest desire.

Surrender the stronghold of the mind and the wisdom of this light and the heart as you feel this flowing light move through the crown of the head cleansing now the whole body,

The whole body being washed and cleansed by the warmth of this loving light.

Taking your way now to the banks of the river as you lay down on the earth.

Remember your heart's deepest desire as you state your san calpa three times.

The resonance of the statement in this clean vibrant and clear space carries to the deepest cell of your body awakens even the sleepiest cells to this loving intention,

This new way of being.

Begin to notice how this new way of being is becoming more and more powerful.

The points of the body meet the earth,

The heels,

The hips,

The shoulders,

Backs of the arms,

Back of the head.

Notice the weight of your body held and supported by mother earth.

Begin to notice the breath as it moves the container of the skin expanding,

Relaxing.

Take a deeper more audible breath now.

Allowing the sound of the breath to invite physical reawakening.

As the awareness filters down into fingers and toes,

Begin to invite some gentle movement,

Physically reawakening the body as the practice of yoga nidra has come to an end.

Curl or stretch the body,

Reposition yourself for a physical reawakening.

May the wisdom of your heart flow through the rest of your day.

Namaste.

Reviews

I did this nidra in the garden on a beautiful day, my beloved cat beside me. Just purr- fect and just what I needed on my healing journey right now. 🙏🐈🌞

A deliciously relaxing and enjoyable practice. Thank you 🙏

One of the best yoga nidra I’ve heard. Lovely.

Lauren, a most beautiful nidra meditation practice. Thank you so very much for the peace and calmness of your voice and words.