Encapsulated In Light Yoga Nidra

Yoga Nidra is a meditative practice of gradual, guided relaxation to lead you to opening your awareness to subconscious patterning and beliefs - a potent space for transformation and shifting limitations.

Before practicing, create for yourself a space that emanates comfort, safety, quiet, and peace. Ensure that you won’t be disturbed for the duration of your practice. Dim the lights and wear an eye mask if you wish.

Transcript

Welcome to the practice of yoga nidra,

A meditative practice of gradual guided relaxation to lead you to opening your awareness to subconscious patterning and beliefs,

A potent space for transformation and shifting limitations.

Repeat for yourself a space that emanates comfort,

Safety,

Quiet and peace.

Ensure that you won't be disturbed for the duration of your practice.

Dim the lights and wear an eye mask if you wish.

Lie flat on your mat or bed and cushion your body with pillows and blankets so that you are cradled into a state of absolute comfort.

Placing a pillow underneath the thighs and tucking the corners of your blanket under your lower back.

Placing your head on a pillow to allow your neck to be straight.

Take as much time as you need to create the most comfortable position for your physical body to lay as you travel deeper into nidra state.

Covering your body with a soft blanket as you take any final changes before you settle into stillness.

Turning palms upwards in a symbolic expression of receiving.

I am ready to receive.

I am ready to receive.

I am ready to receive.

Arms and legs equal distance from your midline,

Feet unfolding and the spaciousness between your toes grows.

Gently pressing into the back of your head as you walk your right shoulder blade and then your left shoulder blade closer to your spine creating a soft bed for your beautiful heart to lay with an open chest.

Throughout this practice,

It is important that you remain still and aware.

I will guide you through a progressive relaxation of your physical,

Emotional and mental bodies.

Allow the sound of my voice to be your only tether to the external world.

In this state of absolute relaxation,

You may be tempted to fall asleep.

Remind yourself to stay awake by silently saying to yourself,

I am practicing yoga nidra.

I must stay awake.

However,

If you do drift into sleep,

Do not worry.

You are still gaining the powerful benefits of full body relaxation even if you are unconscious.

Laying back into the seat of the witness,

Simply observing your experience,

Practicing non-attachment as you watch yourself go through this practice like you are watching a movie on a screen.

Bring awareness to your whole body since your right arm,

Left arm,

Right leg,

Left leg,

Soft body as breath washes through your abdomen.

Sensing the crown of your head open,

Forehead soft,

Eyes,

Cheeks,

Jaw relaxed.

Sensing your whole body releasing any tension or resistance.

The practice of yoga nidra begins now.

Watch awareness from your surroundings and shift internally.

Closing your eyes.

Using your hearing outwards,

Listening for sounds outside of your room.

Bringing your awareness to the sounds within your room.

Sensing the closest object to your body.

Feeling the contact points between the floor and your body.

Listen for breath,

For the beating of your heart.

Witnessing your breath as it fills your pelvic bowl,

Expanding the sides of your rib cage,

Filling your upper chest,

Observing as it leaves your body,

Releasing all tension.

Continuing awareness of breath for a few moments,

Noticing as your body sinks deeper into relaxation,

Deeper into stillness.

Feeling the sensation of warm honey as it begins pooling at the crown of your head.

Breathing down your forehead as you relax the muscles of your skull,

Eyebrows,

Eyelids,

Washing behind the eyes,

Cheeks melting,

Teeth dissolving,

Jaw,

Mouth,

Mouth.

Relaxed.

Watching every muscle release as this warm honey glides down your neck,

Through your throat,

Chest,

Upper arms,

Forearms dripping down the tips of your fingers.

Just rising as your natural breath rhythmically expands and contracts.

Rise and fall.

Rise and fall.

Rise and fall.

As this warm soothing honey continues through your abdomen,

Creating relaxation within your organs,

Glutes releasing,

Upper thighs,

Calves,

Feet,

Toes.

Whole body relaxation.

Whole body relaxation.

Whole body relaxed.

Whole body free of tension.

Remembering that you are practicing yoga nidra,

Stay awake,

Stay awake,

Stay awake.

You are in a state of total tranquility,

Open to the incredible wisdom of your body.

Allowing yourself to be fully present in this potent space of inner connection.

Be here now.

Stay tethered to my voice,

Trusting me to guide you and hold space for you as I guide you deeper into relaxation.

Traveling deeper now into this space that exists outside of the structured mind as you call upon your sankalpa,

Your heart's deepest truth.

Who are you at your truest essence?

Casting aside any conditioning,

Fears or limiting beliefs.

Allowing your true nature to come forward.

Create this statement in a positive,

Simple,

Present tense.

I am form that aligns you with infinite love and eternal spirit.

Sankalpa may be some version of the following.

I am worthy.

I am loved.

I am enough.

I am whole.

I am healthy.

I am trusting.

I am open.

I am abundant.

This truth will lead you past your fears and limitations and into the land of highest good and highest potential.

Now claim it with absolute conviction by choosing to believe this statement.

You are choosing to embody your highest self who is capable of overcoming all limitations and can guide you to doing the same.

Through this shift,

You are remembering your wholeness.

You are returning to love.

Allowing space for your Sankalpa to reveal itself if nothing comes leaning into the truth of your eternal existence and connection to universal consciousness.

I am that.

I am that.

I am that.

Repeating your Sankalpa now,

See it written on the back of your eyelids.

Believe it with intense conviction.

Feel it in every cell of your being becoming your Sankalpa.

Repeating your Sankalpa three times now,

Then releasing any attachment as it travels behind the veil of your conscious awareness,

Creating transformation at the deepest level.

I am.

I am.

I am.

Stay tethered to my voice as you rotate consciousness through the different areas of your body as I name them,

Focusing your whole awareness on each area,

Releasing attachment as we move through your body,

Mentally repeating the name of each part.

Realizing your whole body lying on the floor surrounded by a beautiful bright light.

Noticing any colors,

Textures,

Sounds or sensations as this light encapsulates you in a bubble of love and abundance.

Light collecting in the right hand palm,

Traveling into the right hand thumb,

Circling the thumb with shimmering light.

Light filling each finger,

Starting with the index finger,

Middle,

Ring finger,

Pinky.

Whole hand glowing,

Right wrist,

Light traveling up your forearm through your elbow,

Upper arm,

Shoulder,

Shoulder blade,

Right side of your chest muscle,

Light traveling through each rib,

The right side of your rib cage,

Light filling your right lung,

Through your liver,

The right side of your colon,

Right abdomen,

Right hip,

Light washing through your glute,

Thigh and hamstring,

Right knee,

Shin,

Calf muscle,

Light circling and washing through your right ankle,

Over the top of the right foot,

Sole of foot,

Each toe,

One,

Two,

Three,

Four,

Five,

Whole right side body in encapsulated in light,

Whole right side body glowing.

Light collecting in the left hand palm,

Traveling into the left hand thumb,

Circling the thumb with sparkling light,

Traveling through each finger,

Index,

Middle finger,

Ring finger,

Pinky,

Whole left hand glowing,

Wrist up your forearm,

Elbow,

Upper arm,

Left shoulder,

Shoulder blade,

Left side of your chest muscle,

Light washing through each rib of the left side of your rib cage,

Light beaming through your strong beating heart,

Feel your heartbeat,

Heart,

Left lung filling with light,

Light traveling through your stomach,

Left side of your colon,

Left side of your abdomen,

Left hip,

Glute,

Thigh and hamstring,

Left knee,

Shin,

Calf muscle,

Ankle,

Top of left foot,

Sole of foot,

Light traveling through each toe,

One,

Two,

Three,

Four,

Five,

Whole left side body encapsulated in light,

Left side body glowing,

Light pouring into the crown of your head,

Down your forehead as you relax the muscles of your skull,

Eyebrows,

Eyelids,

Washing behind the eyes,

Cheeks melting,

Teeth dissolving,

Jaw relaxed,

Scanning your whole body for any remaining tension,

Allowing it to release,

Sending breath to any tension within your body,

Any tension that continues to be held in the physical body prevents exploration of the more subtler layers of consciousness,

Remembering that you are practicing yoga nidra,

Stay awake,

Stay awake,

Stay awake,

Breathing in the beautiful bright light,

Feeling it radiate throughout your entire body with the frequency of love and abundance,

Watching natural breath arising within you,

Every cell in your body is breathing in incredibly bright light,

The light intensifies and grows with every inhale,

It dims and shrinks with each exhale,

Witnessing without attaching,

There is no beginning or end to each breath,

Only a continuous infinite experience.

Following my voice as you count backwards with each exhale from 23,

Experiencing each breath in its entirety,

Noticing the sensations within your body as you are being breathed,

23 belly rises,

23 belly falls,

Traveling deeper into the body,

Releasing all tension,

22 rise,

Fall,

If you lose track of the count,

Begin again,

21 rise,

Fall,

Simply witnessing the gentle rhythm of your breath as you count backwards.

OSaffle the count of breath as you shift to witnessing the mental layer of consciousness.

In this state of ultimate relaxation,

Notice any repressed emotions and stored impressions,

Allowing this blank canvas to neutralize and bring harmony to your mental layer as I call out images and sensations.

Visualizing your whole body lying on the floor,

Completely relaxed and tranquil.

Inviting the sensation of fear to fill your body.

Notice fear in its entirety.

Notice your heartbeat.

Notice your breath.

Falling in the memory of fear,

What did it feel like to be afraid?

Releasing this memory of fear,

You are safe.

You are safe.

Recalling the memory of safety,

What did it feel like to be totally safe?

The feeling of safety absorbs you,

Surrounds you,

Encapsulates your whole body,

A warm embrace.

Safety expands throughout your entire body.

In this moment,

You are completely safe.

Allowing the sensations of fear and safety to exist simultaneously in your body.

Allowing them to sit side by side,

Fear and safety.

Experiencing the duality of safety and fear.

Without the knowledge of what fear feels like,

You would not know safety.

Without safety,

You would not know fear.

Experience fear and safety in your body at the same time.

Releasing all sensations and thoughts,

Returning awareness to breath.

Stay awake.

Allowing harmony and neutralization to occur as I call out rapid visualizations.

Recognize these objects on the levels of feelings,

Emotions,

Awareness and imagination.

Noticing without attaching.

Jump your mind from image to image.

Keep moving.

Stay awake.

Pink elephant standing on a beach ball.

Cotton candy,

Golden sunset.

Pink clouds billowing in the sky.

Statue of Jesus on the cross.

Crack of lightning in a thunderstorm.

Electricity in the air.

Hair raised on forearms.

Howling of wind through an open window.

Your own reflection in a mirror.

Your own reflection in a mirror.

Your own reflection in a mirror.

Roaring rushing river.

Large golden Buddha.

The sound of children laughing.

The sound of children laughing.

The sound of children laughing.

Cold lemonade on a hot day.

Nuts crawling up your legs.

Two doves soaring through the sky.

Two doves soaring through the sky.

Two doves soaring through the sky.

Gather awareness of your body once more.

Seeing each cell glowing with radiant light.

Calling your sankalpa back to your awareness.

See it written into the walls of your heart.

Repeating it three times with absolute conviction.

Feel it vibrate in every cell of your being.

Sankalpa.

Sankalpa.

Sankalpa.

Breathe it in,

Then release it.

Gathering awareness of your body's edges as you notice your breath.

Feeling the contact points between your body and the surface beneath you.

Don't open your eyes just yet.

Welcoming gentle movement into your fingers,

Toes,

Maybe stretching long,

Bringing peace to your body.

Listening for sounds within and outside your room.

Sensing the closest object to you.

Sensing your container of skin and clothing that encapsulates your body.

On your own time,

In your own pacing,

Slowly rolling to your left side,

Cradling your body in a fetal position.

Feeling your breath,

Listening for the beating of your heart.

Keeping your eyes closed,

Slowly move into a seated position for a few moments of quiet meditation.

In this space of absolute tranquility,

You have cultivated the perfect conditions for deep meditation.

Take these next few moments to sit in the quiet meditation,

Focusing on your breath.

When you feel ready to return to the external world and journaling on your experience to solidify the transformation that has occurred in your practice.

The practice of yoga nidra is now complete.

Hariyom tat sat,

Hariyom tat sat,

Hariyom tat sat.

Hariyom tat sat,

Hariyom tat sat.

Hariyom tat sat,

Hariyom tat sat.

Hariyom tat sat,

Hariyom tat sat.

Hariyom tat sat,

Hariyom tat sat.

Hariyom tat sat,

Hariyom tat sat.

Hariyom tat sat,

Hariyom tat sat.