Divine Seedling Yoga Nidra For Grounded Self-Growth

For an abundant and prosperous life, we have to visualise with all our emotions and feelings. This integrative practice uses the elements of nature with each chakra to grow into your future and supports this growth to clarify your dreams and desires from the heart, connect your emotions and feelings to your life vision, feel calm yet positive about the future, and cultivate trust in your versatility to manage the unknown. If you enjoy my practices, please share them.

Transcript

Welcome to this practice of Yoga Nidra.

Find yourself in a comfortable lying position where you can stay still for the entire practice.

This can be in your bed or on a mat,

But have something soft underneath your head,

Preferably a thin blanket or towel,

And perhaps something underneath your knees to support the low back.

A blanket can be comfortable over the body,

And if you need something to darken your eyelids,

Place something light over your eyelids.

Allow yourself a moment to wriggle and settle,

Letting the legs be hip distance and the feet flop out.

Bring the hands about six inches away from the body,

Turning the palms up towards the sky,

Letting the shoulders roll towards the floor.

Bring the edges of your lips slightly up and soften the eyelids and brow.

Take a big inhale and a sigh.

Re-adjust if you need as you inhale and take another sigh.

Soften into this position,

Feeling your back body lying on the surface.

Draw your attention to the points of contact with the support beneath you.

Be aware of its sensations.

Be sure in knowing where you physically are with this back surface of your body.

As you come to this practice of yoga nidra,

Being aware that whatever you need is what shall serve you,

But do set the intention that you will practice this yoga nidra with full awareness.

If you drift or your mind wanders,

You will continue to listen to my voice,

Hearing the words as pure words,

Relinquishing the analytical mind and allowing the experience to be what you need.

Begin to notice the movement of your belly as you breathe.

It's lifting as you inhale and the fall as you exhale.

Just observe this movement with the breath.

Noticing that rise and fall.

And if you have a place that you've been to or somewhere in your mind that makes you feel safe,

Think of it now as though you're there in this moment,

A safe space where you feel completely secure and cared for.

All your needs are met.

Imagine you are there in that space in this moment.

And know that this space is available to you at any time throughout your practice of yoga nidra.

You can just choose to return there and feel that safety.

If you have a sankalpa or personal resolve,

This is something that you wish to come true in your life from your deepest heartfelt desire.

It should be short in the present tense and shared with true feeling as though you're living it right now.

So if you wish for good health,

You might say,

I am healthy,

Healed and whole.

Repeat it to yourself another two times.

When we come to the rotation of consciousness,

Drawing your awareness to body parts in rapid succession around the body,

Either visualize or feel the body part as it is named.

We shall begin inside the mouth,

Coming to the right inside cheek,

Left inside cheek,

Floor of the mouth,

Roof of the mouth,

Back of the mouth,

The tongue,

The whole inside of your mouth,

Point where the teeth touch,

Sinuses,

Right eye socket,

Left eye socket,

Right eye socket,

Point between the eyebrow center,

Middle of the mind,

Right ear canal,

Right ear,

Middle of the mind,

Left ear canal,

Left ear,

Middle of the mind,

Inside of the head,

Back of head,

Right side of the head,

Left side of the head,

Crown of head,

Left side of head,

Forehead,

Right eyelid,

Left eyelid,

Nose,

Nose,

Nose,

Nose,

Nose,

Nose,

Nose,

Nose,

Nose,

Nose,

Nose,

Nose,

Nose,

Nose,

Bottom lip,

Chin,

Whole of the head,

Whole of the head,

Neck,

Base of throat,

Right collarbone,

Right shoulder,

Right upper arm,

Elbow,

Forearm,

Wrist,

Back of hand,

Palm,

Thumb,

Index finger,

Third finger,

Fourth finger,

Fifth finger,

Right hand,

Right arm,

Right armpit,

Right side,

Right side waist,

Right hip,

Thigh,

Right knee,

Calf,

Shin,

Ankle,

Heel,

Sole of foot,

Top of foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Right foot,

Right leg,

Right side body,

Right arm,

The whole right side of your body,

Base of throat,

Left collarbone,

Left shoulder,

Left upper arm,

Right arm,

Elbow,

Forearm,

Wrist,

Back of hand,

Palm,

Thumb,

Index finger,

Third finger,

Fourth finger,

Pinky finger,

Left hand,

Left arm,

Left armpit,

Left side,

Left side,

Left side waist,

Left hip,

Left thigh,

Left knee,

Left calf,

Calf,

Shin,

Ankle,

Heel,

Heel,

Sole of foot,

Top of foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Left foot,

Left leg,

Left side body,

Left arm,

Base of throat,

Right chest,

Left chest,

Navel,

Pubic bone,

Front torso,

The groin,

Right buttock,

Left buttock,

Right shoulder blade,

Left shoulder blade,

Tail to base of skull,

Back of your torso,

Head,

Right arm,

Left arm,

Right leg,

Left leg,

Right side body,

Left side body,

Front body,

Back body,

The whole of your body,

The whole of your body,

The whole of your body.

Come back to the breath in your belly,

Feeling that lift on the inhale and the fall on the exhale.

As you inhale feeling the expansion and as you exhale feeling the softening,

Expanding and opening on the inhale and softening and easing on the exhale.

With each inhale sensing expansion further than your breath in your body and each exhale softening and dissolving the sensations in your body.

Allow each breath to push the sensation of your breath expanding and softening further than your body shape.

Sense the boundaries of your physical body with the air dissolving with the breath.

Allowing this constant opposite flow of expansion and softening inwards,

A rippling wave of breath and air.

And if your mind wanders come back to that expansion of the belly and breath on the inhale and the softening on the exhale.

And if your mind wanders come back to that expansion of the belly and breath.

And then releasing the observation of the expansion and sensing the feeling of being large,

Feeling larger than life,

Expansive and big.

Visualize or feel in your body the sensation of being large,

Growing and expansive and large.

Feel and create the sensation of being large in your body right now.

And then release that sensation and feel small,

Feeling the sensation of being small and tiny.

As small as an atom or a cell.

Feel yourself very small.

And then come back to the sensation of being large.

Taking up more space than you are,

Spreading and filling into bigger and bigger space of being large.

Expand and grow outwards.

That's the sensation of being large.

And then come back to that sensation of being small.

Sense yourself a very small size,

A cell,

A particle,

Something small.

You embody something little.

Sense in being small.

And then think of a time or an experience or the sensation of resistance in your body.

An experience in your life where you resisted something.

Recreate and feel that sensation of resistance.

Notice how resistance feels,

Observing it and its sensation throughout your body.

Witness the shifting sensations of resistance throughout your body.

And then think of a time or place where you're released and let go of anything.

Completely released of all.

Time or just the experienced sensation of releasing.

Relive that experience in your body right now.

Feeling all and noticing that experience of release in your body.

And then release any sensations and any of that work.

Enjoy your awareness to your growing area.

The point between the pubic bone and the two sit bones,

The base of your pelvis.

Be aware of any sensations,

Any thoughts or images arising as you draw your awareness of the pubic bone and sit bones.

As you become aware of this space,

Visualize a seed and plant it in this center.

Feel the earth.

Feel the soil with your hands as you bury your seed.

Taking care to place it,

To allow it space yet be protected.

To place it near other seeds.

And then draw your awareness to the point in the low abdomen about two inches below your navel.

Come into this sense space and be aware of any images or emotions and sensations you feel at this point two inches below your navel.

Come here,

Begin to sprinkle water onto your seed.

Noticing your choice of flow,

Of vessel or how.

How do you choose to water your seed?

Bring your attention to the point at the low rib cage,

Two inches above your navel.

Be aware of any sensations,

Emotions and images that arise.

Sense this space two inches above your navel.

And from here,

Shine light onto your seed.

Be aware of what kind of light,

How you shine it.

Feel its warmth and temperature.

And bring your awareness to the center of your chest.

Notice any sensations,

Emotions or images as you place your attention into the center of your chest.

And from here,

Send nourishment and nutrients to your seed.

Allow it to be filled.

Being aware of whatever choices you give it of nourishment.

Draw your awareness to your throat.

The sensations,

Images,

Visualization and emotion,

Your attention around your throat.

And from your throat,

Whisper words to your seed.

Speak to the seed.

Be aware of your words.

And then draw your attention to the point between your eyebrows center.

Noticing the images,

Sensations or thoughts as you place your attention to the point between your eyebrows center.

And from here,

Direct your seed where it should grow.

And then draw your attention to the crown of your head.

Be aware of the sensations,

Emotions or images that may arise at the crown of your head.

And allow your seed to burst through the crown of your head.

And spread itself amongst the others.

Repeat your personal resolve or sankalpa with the same feeling and words that you did at the beginning of your practice three times.

And begin to become aware of your breath in your belly.

The physical movement of your belly rising and falling as you breathe.

Start to hear the sounds in the space around you.

Becoming aware of the physical environment that you are in.

Notice the whole of the shape of your body.

And as you become more aware of the shape of your body,

Draw your breath into the extremities.

Starting to bring movement back into your body.

Wiggle toes and fingers.

Gently roll your chin.

Maybe take a stretch or hug the knees into the chest.

In your own time rolling onto one side.

Your practice of yoga nidra is now complete.

Should you wish to go to sleep you may do so or ensure that you are fully alert and present in your day before you continue and go back to the remainder of your day.

Thank you for joining us.

Namaste.

Reviews

Created Frieda Kahlo esque images of a potentiallylush plant growing through my body

Really well written, i liked all the parts. Feeling so good

Nids, wow.!! So creative bringing our chakras in to “water our newly planted seed”. Very powerful and beautiful practice. Thank you so very, very much.

Beautiful. It brought up many emotions-thank you so much for your guidance.

Fantastic! Leaves you with a wonderful warm feeling of calm and balance. Thank you!

Absolutely loved this 💕💕

Lovely meditation, you voice was soothing and the visualization was unique. Thank you

Wonderfully relaxing and deep nidra practice 🙏🌟🙏

Stunning. At a time when i am dealing with a huge personal challenge... this! A glorious and deep rest. Thank you so much.

A gorgeous practice! I was engaged with whole mind and whole body the entire time!

Perfect journey for this post winter solstice day

Thankyiu Nids. Another excellent practice, am loving all your guided meditations, always effective.