Yoga Nidra - Golden Light Visualization, Voice Only Version

Welcome to Yoga Nidra.

This practice has a calming effect on the nervous system and can help you cultivate a state of deep rest.

In this practice you will listen to the wisdom of your body.

Now is your time to focus on yourself and bring your energy back to you.

Take some time to get comfortable.

If it feels good,

Lie down in a position where you can feel supported and at ease.

You can be seated if you prefer.

You can make any adjustments as needed throughout the practice.

Make sure you will be warm.

You may wish to grab a blanket.

Take as much time as you need and let your body settle in.

There's nowhere else to go and nothing else to do right now.

Feel where your body is in contact with the support beneath you and where your body is not in contact with the support beneath you,

Noticing any spaces.

And letting your eyes feel heavy and release from any watching,

Reading,

Letting the muscles of the eyes release and let go,

Softening the forehead and the eyebrows.

Take a moment to notice how you feel right now.

Notice if there's any lingering energy from your day and just observe without judgment,

Noticing the continual flow of your breath that's always with you,

Like your pulse,

Allowing your breath to slow down as you sink down onto the surface beneath you,

Lightly tuning in to the presence of any emotions,

Just observing.

Notice any areas of tension or density and let your body become heavy and start to release tension with each exhale.

As you inhale,

Let awareness fill your body and notice the sensations.

Exhale tension,

Letting go.

Inhale,

Breathing in awareness.

Exhale,

Breathing out tension.

Inhale awareness,

Exhale tension.

Imagine that your entire body is breathing.

Inhaling,

Purifying breath through every pore of your skin and exhaling through every pore of your skin.

Whole body inhaling and whole body exhaling,

Resting deeply.

Now we will set a sankalpa or intention for this yoga nidra.

You might imagine it as a seed you are planting in your mind that will start to grow and blossom.

If you don't have an intention you are currently working with,

You might use the following.

I honor my body's needs and trust its wisdom.

I honor my body's needs and trust its wisdom.

Mentally repeating your sankalpa now three times and bringing your awareness to different points of your body.

As I guide you through each point,

Allow your attention to saturate the area and notice any sensations there.

Could you bring your awareness now to the middle of your forehead,

Your right eyebrow,

Your left eyebrow,

The space between your eyebrows,

The right eye,

The left eye,

The point between your two eyes,

Down your nose to the tip of your nose,

Your right temple,

Left temple,

Right ear,

Left ear,

Right cheekbone,

Left cheekbone,

Upper lip,

Lower lip,

The inside of your mouth,

Your tongue,

The inside of your right cheek,

The inside of your left cheek,

Your teeth and gums,

Your chin,

The pit of your throat,

Your heart,

Right collarbone,

Right shoulder,

Right elbow,

Wrist,

The palm of your right hand,

Little finger,

Ring finger,

Middle finger,

Index finger,

Your thumb,

The back of your hand,

Your wrist,

Elbow,

Shoulder,

Collarbone,

The right side of your chest,

The right side of your waist,

Right hip,

Right thigh,

Your knee,

Shin,

Ankle,

Top of the foot,

First toe,

The top of the foot,

First toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Sole of the foot,

Heel,

Ankle,

Shin,

Right thigh,

The entire right side of your body,

Front,

Back,

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Heel And now can you bring your attention to both sides of your body,

The entire body,

Your entire body filled with awareness and wisdom as you rest deeply.

Inhaling golden light through the top of your head and tracing your breath down to your heart space.

And as you exhale,

Following the golden light back up to the top of your head.

Inhaling golden light to your heart,

Filling your heart and exhaling golden light back up to the top of your head.

Inhaling to your heart and exhaling to your head.

Inhaling golden light flows in through the top of your head,

Down your arms to your palms and exhaling as the light flows back up to the top of your head.

Inhaling illuminating your arms as the light flows down into your palms and exhaling tracing the golden light back up to the top of your head.

Inhaling as the golden light fills your neck,

Shoulders,

Arms and hands and exhaling as the golden light flows back up to the top of your head.

Inhaling golden light through the top of your head and down into your navel.

As you exhale,

Your attention follows the golden light back up to the top of your head.

Inhaling golden light flowing down,

Saturating your entire belly.

Exhaling following the golden light back up to your head.

Inhaling the golden light down to your belly and your navel and exhaling as the golden light travels back up to your head.

Inhaling as the light flows through the top of your head,

Expands through your whole body down to your feet.

Exhaling tracing the flow of light back up to the top of your head.

Inhaling streaming energy flooding your entire body.

Exhale following the breath back up to the crown of your head.

Continue inhaling golden light through your head and down to your feet and exhaling the light from your feet back up to your head.

Tracing your breath.

Feeling the cleansing effect of your breath.

Bathing your body in golden light as your body is resting deeply.

Dissolving into golden light.

Feeling the weight of your body pulled by gravity.

Feeling so heavy as though you're sinking into the ground.

And imagine feeling light as if you're floating on a cloud.

Floating effortlessly lighter than air and heavy,

So heavy.

Sinking deeply.

Light floating on a cloud.

And can you feel your body as both heavy and light at the same time?

Heavy and light simultaneously.

Heavy and light.

Heavy and light.

And seeing in your mind's eye the moonlight reflecting on a lake.

The moonlight reflecting on a lake.

A brilliant star.

A brilliant star.

A swirling galaxy.

A swirling galaxy.

A waterfall pouring over a mountainside.

A waterfall pouring over a mountainside.

A flower opening.

A flower opening.

A tree firmly rooted in the ground.

A tree firmly rooted in the ground.

A bird singing on a branch.

A rock being cleansed by the flowing water of a creek.

A rock being cleansed by the flowing water of a creek.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.

An infinite blue sky.