Floating In Light | Yoga Nidra

Welcome to Yoganendra floating in light.

In this session we will let go of all of our worries,

Float away from tension into pure light.

We will begin by ensuring that you are as comfortable as possible lying down.

Begin by closing the eyes,

Bringing your attention inward.

Take a deep breath in through the nose and out through the mouth.

Again inhale deeply and let go completely.

Let your whole body relax.

Let your mind be quiet,

Slowly disengaging from thoughts,

Images,

Or worries.

Immerse yourself fully in the experience of this moment.

From this moment on remain as still as possible.

If you need to make any adjustments to your posture during the practice,

Do so mindfully,

Slowly,

And return to stillness as soon as you are able.

Stay connected to the sound of my voice and resolve to remain awake.

Let your whole body respond to what I say without any commentary or judgment,

Effortlessly and automatically,

As if my voice is your voice.

Now move from thinking to feeling and from doing to non-doing.

Relax.

Bring your awareness to your breath.

Feel the simple rise and fall of each breath in and out.

We are going to take three deep breaths together,

Each time holding the breath at the top of the inhalation before relaxing into the exhale.

Follow my guidance and remain completely relaxed.

Let's inhale together,

Breathe in deep,

Close up the throat and hold the breath in.

And as soon as the body prompts you,

Slowly release the breath and exhale.

Let the body soften and relax and breathe normally.

Again,

Breathe in deep,

Even deeper this time.

Hold the breath in,

Close up the throat,

But keep the face,

Shoulders,

And arms relaxed.

And when prompted by the inner urge of the body,

Release the breath in a slow and steady stream.

Last time,

Inhale fully,

Close off the throat and hold this time even longer.

And with the exhale,

Release from the body,

From the mind,

That which no longer serves you.

Relax and breathe normally.

And slowly again,

Begin to deepen the inhalations and exhalations.

You feel the breath moving up the front of the spine as you inhale from the pubic bone to the crown of the head and moving down the back as you exhale from the crown of the head all the way down to the tailbone.

Bring your full attention to the movement of breath and follow its flow.

Inhaling up the front and exhaling down the back and stay connected to this circular flow of energy into breath.

Now you will begin the So Hum breath,

Integrating the silent sound of So Hum.

As you inhale,

Feel the sound So,

Travel with the breath up the front of the spine.

And as you exhale,

Feel the sound Hum,

Travel with the breath down the back of the spine.

Be totally immersed in the sound,

The vibration,

And the movement of the So Hum breath.

Energy flowing,

Attention moving,

Breath rising,

Breath falling.

Remain present and engaged in the sound So Hum,

I am that.

Now let the breath return to its normal state.

Rest in silent stillness,

Feeling any lingering sensations from the experience of vibration and breath.

Feel your body entering a state of deep stillness.

Let go.

And from this moment forward,

Do absolutely nothing.

Remain relaxed and rest back into the depth of your being.

Now softly guide your attention to meet the experience of the breath.

Specifically,

The breath is felt in the nostrils.

Sense coolness and warmth,

Movement and stillness,

Or whatever is present.

Devote your attention to the range of sensations derived from the breath moving through the nostrils.

And with your next inhalation,

Let your attention follow the flow of breath into the nostrils,

Back into the sinus cavity,

And down the back of the throat.

Exhale and watch as awareness curls forward into the mouth to experience the roof of the mouth,

The teeth,

The gums and lips,

Feeling all the experiences in the present as a swirling and ever-changing cloud of sensations.

Allow attention to expand beyond the mouth to include the chin,

The lips,

The cheeks,

The eyes,

And the entire face and head,

The entire face and head inside and out,

Felt as a radiant swirling galaxy of sensations.

Feeling all the various sensations present in the entire head,

Tingling,

Vibrating,

Pulsing,

Relaxed.

Notice how the experience of the head is arising in a particular location.

It has a particular shape and a particular size.

And see how this mini galaxy of sensations exists in a vast open space of awareness,

A space unbounded and effortlessly present to all that is within it.

Now relax into and as the spaciousness,

Be this space of awareness perfectly open and allowing of all objects and experiences.

Let go.

Inhale slowly and guide the attention to the pit of the throat.

You feel again making no effort to visualize or label.

Simply relax into the experience present at the pit of the throat.

Now allow attention to flow outwards along the collarbones to the shoulders and from the shoulders down the arms to the wrists and the fingers.

Watch as attention broadens to include the torso,

The ribs,

The belly and back.

The entire torso,

Shoulders and arms are bathed in an evenly hovering awareness.

Relax and feel.

Now notice how the entire experience of the torso and arms also has boundaries,

A location,

A shape and size and that this experience is yet another galaxy of sensations floating in the same vast and boundless field of awareness.

Draw attention to the surrounding spaciousness and once again relax into and as this vast awareness itself be the space in which this experience is happening.

Let go and be vast.

With your next exhalation allow attention to flow down to the pelvis feeling all the sensations present.

Inhale and with your next exhalation watch as awareness flows down into the thighs,

Into the knees,

Shins,

Ankles and feet.

Awareness filling the entire lower body connected to every detail,

Feeling every sensation.

Relax and be present.

Now notice how the entire experience of the lower body is also arising in a particular location,

Has a particular shape and a particular size.

Bring your attention to the boundaries of the experience of the lower body and notice how it is happening in the same vast field of awareness.

Bring your attention now to this space of awareness.

Relax into and as this space experience yourself as this ever-present spaciousness in which experience arises.

Just be.

Breathe in and with your next exhalation feel attention moving up from the feet as if a blanket of attention was being slowly drawn up towards the head.

This blanket of attention covers the ankles,

Shins,

Knees,

It covers thighs and pelvis moving up to cover the belly,

The hands,

Chest,

Arms and shoulders,

The neck,

Face and head.

Breathe and feel the experience of the entirety of the body.

Every sensation in every cell felt simultaneously and equally.

Experiencing the body as a radiant pulsating galaxy of ever-changing sensations and movements.

Relax.

Note once again how this experience,

The experience of the entire body is happening in you in this vast open space of awareness.

The tingling,

The heat,

The heaviness,

The lightness,

Whatever is arising.

As it arises all is occurring within a particular location that has a shape in various qualities and it all arises in this vast boundless field of awareness that you are.

Bring attention to the spaciousness around the experience of the body.

Now relax again as that space,

Boundless and free.

Continue to relax in and as the spaciousness.

And just be.

Relax and remain completely open and as you receive each of the following images be the calm witness of whatever thoughts,

Judgment or commentary arise.

A falling rain on a glistening meadow.

A beautiful sunset on an expansive desert.

A limitless night sky filled with stars.

Your own nourishing breath moving in,

Moving out.

A burning bonfire on an open plain.

Now be perfectly still,

Relax and simply observe any thoughts,

Sensations or images passing through you.

If nothing arises simply be aware of that.

Let yourself dissolve into the silent background of experience.

You you you you you you As you receive the following intentions allow every cell in your being to remain open,

Relaxed and receptive.

I am relaxed,

Whole and complete as I am.

I am relaxed,

Whole and complete as I am.

I recognize that my true essence can never be harmed or diminished.

I recognize that my true essence can never be harmed or diminished.

I am the ever still and silent background through which movement and sound pass.

I am the simple capacity for all things.

I am the ever still and silent background through which movement and sound pass.

I am the simple capacity for all things.

As you relax even deeper feel the presence of any teachers,

Guides or mentors you feel connected to.

Soften into the knowing that they are here with you right here,

Right now.

Their presence may be experienced as a feeling in the body or a visualization in the mind.

In whatever way it is experienced know that great wisdom and support is here for you now and anytime you choose to draw upon it.

At this time if there is any guidance to be received allow yourself to receive it now.

It may come in images,

In feelings,

In words or in silence.

Be open.

Notice now that you have uncovered a new and more harmonious way of seeing and being.

This new perspective will allow you to relate to your thoughts,

Your emotions and the world around you in a new and more accepting way.

Remember that this perspective can be cultivated and expanded and all you need to do is resolve to nurture it both in your formal practice and in your daily life.

It is in this way that you create your experience of life.

Now gently begin to bring your attention back to your breath.

Gently become aware of the rising and falling of the abdomen without any effort to control or manipulate.

Just observe the spontaneous flow of breath moving in and breath moving out.

Now begin to become more aware of your physical experience.

Feel the weight of the body on the floor,

The temperature of air on the skin,

The movement of the breaths in the belly.

Stay relaxed.

And as you feel ready,

Begin to bring a bit of movement into fingers and toes.

Be mindful and move slowly,

Maybe allowing some gentle stretching of arms and legs.

And of course,

If the impulse has remained still,

Simply relax.

When you feel ready,

Bend the knees,

Bringing the feet to whatever surface you're lying on and gently roll over onto your right side.

Rest here in fetal position with the eyes closed.

Now slowly use the strength of your arms to press yourself up to a comfortable seat.

Be mindful and keep the eyes closed if possible.

Sit tall and allow the heart to be buoyant.

Relax.

Notice the calm of the breath,

The stillness of the mind and the spaciousness of your being.

Appreciate yourself for nourishing yourself and your life with this practice.

Bring the hands to the heart and send love and gratitude to yourself.

And thank you for allowing me to share this practice with you today and for taking the time for yourself.

Whenever you're ready,

Open the eyes and resolve to keep this level of peace and calm with you throughout the day,

Maybe even the next few days.

Thank you.