Yoga Nidra; You Are Love & Light

Welcome.

I'm Linda Price,

Your guide in this practice of self-love.

Allow yourself to get cozy,

Sitting in a comfortable position or lying on your back with your leg stretched out and a support pillow under your knees and head.

You may want to use an eye mask and turn the lights down.

You can tuck yourself in with a soft blanket so that you are warm.

Extend your arms out next to the sides of your body with the palms of your hands open facing upwards toward the sky.

Those can fall out to the sides,

Adjust as needed for comfort.

Through stillness,

You allow your body to fall asleep as you remain awake and aware taking this journey within back home to your heart.

Become aware of your body lying here now.

Listen to the sounds outside.

What do you hear?

If it is silent,

Welcome in the silence.

If it is not silent,

You can still relax and welcome any sounds from outside of your yoga nidra nest.

As you move your attention inside the room now,

Notice what you may hear,

Feel,

And smell.

If you are comfortable closing your eyes,

Feel your body within the confines of the room with the ceiling and walls surrounding you in a safe,

Protective space.

Imagine the furniture around you.

Notice the fabric and softness of the blanket on your skin.

What is happening inside your body now?

Notice the sensations.

What do you feel?

And where do you feel it?

Can you hear and feel your heartbeat?

Notice where you feel your breath.

Feel your breath moving in and out of your nose or mouth.

Your breath can move like a wave throughout your body.

Allow your belly to rise and fall with each breath.

Your belly fills with breath as you inhale and lets go of tension as you exhale.

As you inhale,

Imagine your belly is filling with air like a balloon and then releasing the air as you exhale and your belly drops as your belly button returns closer to your spine.

As you inhale,

Fill your belly with breath like a balloon and as you exhale,

Imagine that your worries,

Grief,

Or stress are inside that balloon as you release it.

Let it go.

Watch it start floating away.

As you breathe into your belly again,

Blow that balloon farther away into the sky as you breathe out.

I invite you to take a few more full belly breaths and then release any remaining tension,

Relaxing your whole body on your exhale.

Breathe into the space within your body.

Feel your breath moving throughout your whole body now from head to toes.

Imagine the sun's warm light entering the top of your head and traveling all the way throughout your body and out your toes,

Surrounding you in radiant light.

Your whole body breathes in,

Your whole body breathes out.

As you watch the balloon float away,

You feel a sense of relief and gratitude inside your heart.

You can watch the balloon as it goes higher and higher into the sky,

Disappearing into a full cumulus cloud.

The cloud carries your negative thoughts and upset feelings away into the distance.

You can no longer see the balloon or the fluffy cloud in the endless,

Clear blue sky.

Imagine you feel even more relaxed.

As you stare into the nothingness of the infinite blue sky that seems to go on forever,

You feel clear,

Calm,

And aware with the blue above you as you lie on the earth on soft green grass below you.

And now the practice of yoga nidra begins.

Your heart fills with this green light from below as you feel loved,

Cared for,

And supported as your back is held by all of the individual blades of grass rooted in the earth.

Rest in your heart center feeling gratitude and pure love.

The indigo light from above in the sky shines onto the space between your brows,

Providing awareness,

Wisdom,

And insight.

With purity of mind,

Listen to your inner voice.

This dark purplish blue light softens as it fills your throat and surrounds your neck with swirling blue light,

Bringing forth clarity from listening to your heart and intuition.

Notice what clarity feels like now.

You are aware of what you want to communicate and how to speak your truth.

Know that you are safe and protected as you come back to your heart center once again.

Looking inside,

What is your heart's deepest desire?

What is your heart and intuition telling you?

Listen and trust your inner voice as it speaks to you now.

Create an intention based on your heart's longing.

Repeat this deepest desire three consecutive times in present tense as if it is already happening.

It is a positive statement,

I am.

You can say,

I am brave.

I am loved.

Or I am peaceful.

You can feel your Sankalpa as it comes to you as truth.

Or you can use one of my examples that resonates with you.

The warmth of the golden light from the sun surrounds you and fills up each part of your body.

As we begin on the right side of your body,

Feel the warmth of the sun's golden light at your right thumb.

On your index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of your hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Underarm,

Right side of the rib cage and lung,

Waistline,

Thigh,

Knee,

Lower leg,

Ankle,

Top of the right foot,

Sole of the right foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Baby toe.

Hold the entire right side of your body in your awareness.

Whole right side is filled with the warmth of the sun's golden light.

Move your awareness to your left hand.

You can feel the sun's warmth at your left thumb.

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of your hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Underarm,

Left side of the rib cage and lung,

Waistline,

Thigh,

Kneecap,

Shin,

Ankle,

Top of the left foot,

Sole of the left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Baby toe.

Wash the warm golden light over the entire left side of your body with your awareness.

Whole left side.

Feel the warmth on your entire left side of your body now.

Now to explore the back of your body moving from right to left,

Feel the sole of your right foot,

The sole of your left foot,

The soles of both of your feet together,

The back of your right heel,

The back of your left heel,

Both heels together,

The right calf,

The left calf,

Both calves together,

Back of your right knee,

Back of the left knee,

The backs of both knees together,

Right hamstrings,

Left hamstrings,

Both sets of hamstrings together,

Right hip,

Left hip,

Both hips,

Back of your pelvis,

Lower back,

Middle back,

Upper back.

Feel your right shoulder blade,

Left shoulder blade,

Both shoulder blades together,

Right arm,

Left arm,

Both arms together,

Back of your neck,

Back of your head,

The crown of your head.

Feel warmth wash over your entire back body now.

Allow the warmth and the light to cover and fill the crown of your head,

Your forehead,

Your right eyebrow,

Left eyebrow,

Both brows together,

Brow center,

Right eyelid,

Left eyelid,

Both eyelids together.

Right eyeball,

Left eyeball,

Both eyes together.

Feel your right nostril,

Left nostril,

Both nostrils together,

The bridge of your nose,

Tip of your nose,

Your whole entire nose.

Feel your upper lip,

Lower lip,

Both lips together.

Feel your chin,

Feel the right side of your jaw,

The left side of your jaw,

Feel both sides of your jaw together,

Then feel your whole face.

Feel the right side of your head,

The left side of your head.

Now feel both sides of your head together.

Feel the right side of your throat,

The left side of your throat,

And feel your whole neck and throat together filled with warmth and light.

Feel your right collarbone,

Your left collarbone,

Both collarbones together,

The right side of your chest,

The left side of your chest,

Both sides of your chest together,

Your whole chest all together.

Feel the area of your abdomen from your ribs to your belly button,

Lower belly,

Pelvis,

Root of your pelvic floor,

Both thighs,

Both kneecaps,

Both shins,

Both ankles,

Tops of both of your feet.

Feel the warmth and light fill up your right leg from your toes to your hip.

Feel the warmth and light fill up your left leg from your toes to your hip.

Feel the entirety of both of your legs together.

Feel your right arm fill up and be surrounded with warmth and golden light from your fingertips to your shoulder.

Your left arm from fingertips to shoulder.

Now feel both arms together warm and light.

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

Feel and sense your entire body as warmth,

Light and love,

Your whole body.

Feel your whole body.

Feel your whole body together right now,

Whole body awareness.

Notice the energetic sensations of tingly and light within your body now.

Feel the vibrations and pulsations.

Feel spacious awareness as you expand to fill the room.

Keep expanding to eventually fill the sky.

Continue to expand beyond the sky into space as you are resting with the universe in spacious awareness with consciousness spreading throughout your whole self.

Feel the space between your brows rooted in the space between your ears.

Now we will witness how opposites feel in your body,

Heavy,

Light.

Experience deep muscular release as your body feels heavy and grounds down into the earth.

What does heavy feel like?

Where do you feel heavy in your body?

Downwards and outwards into the subterranean underworld,

You get big and occupy space below the grass,

Planting seeds for your growth.

The seeds expand growing roots that emerge sprouting new life.

Starting to the surface,

You begin to bloom into an open yellow flower with the sun's light,

Light.

You are now transformed into dandelion seeds that are dispersed by the wind.

Imagine your body as light as dandelion seeds floating up to the sky now.

What does light feel like?

What parts of your body feel light?

Your body is now weightless,

Moving with the wind,

Lifting you up closer and closer to the warm sun and surrounding and filling your whole body with this healing light.

Can you hold the sensations of heavy and light in your body at the same time?

Heavy light,

Return to your brow center.

Allow light to illuminate your brow center and fill the space between your ears with warmth.

While floating in the sky,

You look towards the earth.

On the one side,

You see the sunset.

Day turns into night.

On the other side,

You see the sunrise.

Night turns into day.

Sunset,

Sunrise,

Night,

Day.

You are filled with so much light that everything around you appears dark.

Light,

Dark.

Your inner light shines so brightly that you can see clearly.

Dark.

Light.

Return to the space of light between your brows.

The sun's warm light fills up your heart as it warms and lights up all of the earth.

As the sun rises behind the dark green mountains,

The light glistens,

Finding its way to shine through the spaces between the mountains.

Imagine you are a brave bear making a home within a cool,

Dark cave at the base of this mountain range.

The sun's light peeps through the tiny spaces between the rocks in the cave.

This serves as a night light reminding you that you are safe in your cave so you can allow your body to fully rest and relax.

Here you feel grounded,

Centered,

And balanced.

As a bear hibernating,

Energy is conserved as your breathing slows.

Imagine your breathing is slowing down as you are being breathed.

Notice the space between your breath.

As your body sleeps,

You are still aware of the sounds around you.

You hear a wise old owl as you rest.

This owl is a wise teacher of the night and has a message for you.

Imagine for owls message.

Owl can provide insight into your life's purpose.

You now become the owl fully present perched on a branch in a tree outside of the cave.

Now the bright light from the moon shines through the spaces between the branches of the tree.

Imagine you are looking through the eyes of the owl at everything he can see at night.

Owl sees fearless fireflies illuminating the night sky.

You now transform into a fearless firefly,

Making your way into small spaces within the tree trunk,

Noticing all of the details around you.

You can see in the night as you light the way from within,

Emitting a radiant glow and providing a guiding lantern in the surrounding darkness.

See your reflection as you pass over a lake now.

What do you see?

Who do you see?

You have a clear vision of where you are going and who you are.

The light from your heart and soul shines brightly as you fly high into the sky,

Becoming one with the vibrant stars.

You have awareness of your soul's truth.

You are the warm sunlight,

Moonlight,

The radiant stars,

And the bright light within the firefly.

Light fills you with unconditional love.

You are pure consciousness and awake and aware.

You are one with all.

You are whole.

You are light and you are love.

You are one with all.

You are one with all.

You are one with all.

You are one with all.

You are one with all.

You are one with all.

Come back to the light and love within your heart.

Like the firefly,

You are clear as your soul radiates your inner truth with awareness of your heart's deepest desire.

Sankalpa,

Sankalpa,

Allow your sankalpa from earlier in the practice to arise within your heart with a positive resolve as you repeat it to yourself three times and trust that it is already true right now.

You conceal your sankalpa into your heart and root it into your body so you can take it with you into your daily life out into the world.

You are an expanse of light that reaches out to all.

You take in the light from the universal energy.

As you share your love and compassion,

It reflects back into your own heart.

You are guided by your light within that also shines brightly into the world.

Gently come back to the sacred space that has held you throughout this practice,

Noticing the sounds inside the room and outside the room again.

Gently come back to your breath as it deepens.

You are home and back in your body as you feel the earth supporting you.

You can wiggle your fingers and toes or you may want to roll over and go to sleep.

The practice of yoga nidra is now complete.

With deep respect and gratitude,

That is truth.

What is truth?

?