Cosmic Yoga Nidra: Anchor The Light

Welcome to this practice of Yoga Nidra.

My name is Amber Claire and I will be your guide as we go on a journey to explore your inner world.

Before we begin,

Take some time to set up your space.

Gather any props that you might need,

Such as a pillow for your head,

A bolster or pillow for underneath your knees,

A blanket,

An eye mask,

Or turn the lights down low.

When you're ready,

Lie down on your back and ensure that you feel comfortable and supported.

Take up as much space as you need.

Place your arms down by your sides with your palms facing up in a gesture of surrender and receptivity.

Take a few moments here to adjust before settling into stillness for the duration of this practice.

Make a gentle agreement with yourself to remain aware.

However if you drift off into sleep,

Trust that there is a deeper part of you that is always listening.

Start by taking a long,

Slow,

Deep breath in.

Feel your lungs and your ribcage expand.

Hold the breath in for just a moment.

And then exhale and feel any and all tension leave your body and mind.

Do this twice more.

Deep and full inhale.

Hold.

Slowly exhale.

One more time,

Inhale fully.

Hold it for a moment.

And as slow as you can,

Release the breath.

And as you do,

Feel every cell of your body surrender into the earth beneath you.

Feel yourself here,

Supported and held.

No effort is needed.

Simply observe your whole physical body being grounded.

As you begin this practice of conscious rest,

Allow your breath to relax into its smooth,

Natural and effortless rhythm for the remainder of this practice.

Allow your awareness to flow right into your heart center.

And feel into this state of calm and relaxation.

Invite in a feeling of gratitude for this spaciousness you have cultivated.

Everything you need is right here.

Nothing to do.

Nowhere to go.

This is your space to simply rest and be.

And it is here that we begin the practice of yoga nidra.

Begin to call forth your sankalpa.

Your sankalpa is a powerful statement of embodiment,

Connected to your deepest inner knowing that arises from your heart.

For example,

Your sankalpa may be something like,

I am aware.

I trust my intuition.

Or,

I express my authentic self with ease.

Allow yourself to receive your sankalpa by tuning into whatever arises from your heart space.

What is it that you are truly seeking?

Once you have your sankalpa,

With soul and sincerity,

Repeat it silently to yourself three times.

And as you state it,

Feel the energy of this statement seep into every cell of your body.

Now imagine a golden glowing ball of light that emerges from your brow center,

Like a miniature sun hovering just above your forehead.

With your awareness,

Observe this light as it travels from your forehead down to your right thumb.

Notice how this miniature sun illuminates the spaces in and around your right thumb.

Witness as this light migrates over to your right index finger,

Middle finger,

Ring finger,

And pinky finger.

The glowing ball of light lands on the palm of your right hand and then proceeds to the back of your right hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

And underarm.

The ball of light now travels down the right side of your ribcage and waistline,

Down to your right thigh,

Right knee,

Lower leg,

Ankle,

The top of your right foot,

And the sole of your right foot.

Notice the miniature sun as it lands on your big toe,

Second toe,

Third toe,

Fourth toe,

And baby toe.

Now envision the entire right side of your body glowing with this radiant light.

Your whole right side illuminated with light.

Feel your whole right side.

Watch as the miniature sun migrates over to the left side of your body,

Bringing all of your awareness to your left thumb,

Index finger,

Middle finger,

Ring finger,

And pinky finger.

The ball of light illuminates the palm of your left hand,

The back of your left hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

And underarm.

The golden orb now travels down the left side of your ribcage,

Leaving a trail of light as it moves past your waistline,

Down to your left thigh,

Left knee,

Lower leg,

Ankle,

The top of your left foot,

The sole of your left foot,

And witness this miniature sun as it lands on your big toe,

Second toe,

Third toe,

Fourth toe,

And baby toe.

Now witness the entire left side of your body radiating with light.

Feel the entire left side of your body now.

Observe this light as it travels to the back of your body,

Illuminating the back of your right heel,

The back of your left heel,

And then both heels together,

Your right calf,

Your left calf,

Both calves together,

Back of your right knee,

Back of your left knee,

On the backs of both knees simultaneously,

Right hamstrings,

Left hamstrings,

Both sets of hamstrings together.

Witness this light as it illuminates the back of your pelvis and leaves a trail of light as it travels up the whole length of your spine.

Witness this light as it moves to your right shoulder blade,

Left shoulder blade,

Both shoulder blades together,

Right arm,

Left arm,

Both arms together,

The back of your neck,

The back of your head,

And the crown of your head.

Become aware of your entire back body illuminated with light,

Your whole back body.

Now feel the crown of your head bathed in this golden glow.

Witness this glow as it shines on your forehead,

Right eyebrow,

Left eyebrow,

Both brows together,

Right eyelid,

Left eyelid,

Both eyelids together,

Right nostril,

Left nostril,

Both nostrils together,

The bridge of your nose and the tip of your nose,

And then feel your whole entire nose,

Your upper lip,

Lower lip,

Both lips together.

Feel the light on your chin,

The right side of your jaw,

The left side of your jaw.

Feel both sides of your jaw together.

Feel your whole entire face all together beaming with light.

Feel the light shining on the right side of your head,

The left side of your head.

Now feel both sides of your head together,

The right side of your throat,

The left side of your throat,

Your whole neck and throat together,

Right collarbone,

Left collarbone,

Both collarbones together.

The right side of your chest,

Left side of your chest,

Both sides of your chest together,

Your whole chest all together radiating with this golden aura.

Sense the light illuminating the area of your abdomen from your ribs to your belly button,

Low belly,

Pelvis and the root of your pelvic floor.

The light shines on both thighs,

Both kneecaps,

Both shins,

Both ankles and the tops of both of your feet.

Feel your right leg from your toes to your hip.

Feel your left leg from your toes to your hip.

Feel the entirety of both of your legs together illuminated.

Feel your right arm from your fingertips to your shoulder.

Left arm from your fingertips to your shoulder.

Now feel both arms together.

Keep your arms and your legs in your awareness and now add your entire torso and your head to your feeling experience now.

Feel and sense your entire body bathed in sunlight.

Your whole body brimming and overflowing with light.

Whole body awareness.

Maintain whole body awareness.

Sense your body lying here enveloped in this golden light that extends outward from your physical form.

Feel this radiant light expanding out to the right of you and to the left of you,

Above you and below you,

Illuminating all aspects of your being that go beyond form and formlessness.

With your awareness expand this light so that it fills the contours of the entire room you are in.

Every inch of the room you find yourself in is now lit up with the golden glow of your awareness.

Now grow this light until it encompasses your entire dwelling,

Your entire home enveloped in a golden sphere of light.

Now zoom out even further to extend this glow across the entire town.

And then the whole state.

Keep expanding your awareness to spread this golden light throughout the entire country.

And then the whole planet.

Mother Earth is now enveloped in this warm radiant glow.

And the whole Earth.

Continue to expand this light even further by extending your awareness out into the universal cosmos.

And as you do,

Can you feel your connection to this larger whole?

Rest here and feel into just how boundless and expansive your light and your awareness truly are.

Come back now to the image of the miniature sun residing at your third eye,

Located right at your brow center,

The doorway to your limitless potential.

In a moment you will hear a feeling or experience named,

And as you do,

Allow yourself to feel into the emotion by requesting that feeling come alive.

Imagine your body becoming heavy,

As if your bones were as heavy as lead.

Feel heaviness in all parts of your body.

Each part is becoming heavier and heavier,

As if you could sink down into the Earth beneath you.

Allow that heaviness to dissipate and imagine that your whole body is becoming light,

Weightless like a feather.

Feel as if you could float away.

Feel your body as it becomes so light that you could float from the floor towards the ceiling.

All parts of your body becoming weightless.

Now let that go and return back to your third eye.

Awaken the experience of cold in your body.

Experience a chilling cold as if you were outside in winter with no jacket on.

Feel this chill permeating your entire body,

Your whole body cold.

Now let that go and allow the sensation of warmth to spread.

Spread it throughout your whole body.

Remember that feeling of heat in the summer,

Outside in the sun.

Feel that heat radiating onto your skin.

Your whole body warm.

Return now to your third eye and release any attachments to these points of polarity.

Come back into a state of wholeness where nothing is missing.

Feel yourself whole and complete exactly as you are.

Breathe heavily.

Imagine the sun shining high above you in the cosmos,

Streaming a radiant,

Healing light right onto your third eye center.

Feel this golden stream of clear sunlight flowing right onto your third eye,

Activating and removing any impurities surrounding your pineal gland.

Imagine the light from the sun streaming all the way down and flowing throughout your entire body.

Let your body surrender here to receive this clear healing life force energy as it flows into all parts of you,

Every cell of your inner being,

Illuminating the shadows and clearing any and all debris or stagnant energy through the interior circulation of pure light.

Now ground and anchor this solar energy.

Imagine roots growing out from the base of your spine and the soles of your feet.

Send these roots all the way down into the core of the earth,

Deep,

Deep down.

Envision these roots wrapping around the heart of mother earth.

And now draw the energy of the earth up through the roots and the soles of your feet and the base of your spine.

Pull this grounding earth energy all the way up through your body to the crown of your head.

Feel the energy from these roots nourishing you,

Anchoring you,

Supporting you,

And providing a solid foundation upon which to grow,

Expand,

And flourish.

What would it look like for you to flourish into your highest potential?

Imagine it and feel it now.

Flash.

♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ Now bring your awareness back into your heart center and envision a garden that resides inside of your heart space.

A rich landscape where the sun and earth meet,

Harmonizing together,

Creating the ideal conditions for new seeds of potential to grow.

It is here that you plant the seed of your sankalpa.

Imagine yourself planting this seed in the sacred garden of your heart space by stating it three times.

And as you do,

Feel this seed grow and blossom as it becomes a part of you now.

The practice of yoga nidra is now complete.

Begin to sense your full awareness returning back to your physical presence.

Begin to round back into your body by drawing in an active breath and releasing it through gently parted lips.

As you feel ready,

Begin to invite some subtle movements back into your fingers and toes.

Stretch your arms up overhead and begin to increase your movements slowly.

Take as much time as you need and when you're ready,

Roll over onto one side with your knees hugged into your chest,

Resting your third eye center on the ground beneath you.

With your eyes still closed,

Make your way up to a seated position with your hands at your heart center.

Bow your head in reverence and gratitude for all that was revealed and all that will continue to unfold.

Sat Nam.

Sat Nam.