Planting The Seeds Of Intention - A Yoga Nidra

This Yoga Nidra guided meditation will take you through a relaxing body scan, then we will venture into the most beautiful garden within our minds to plant a seed of intention for the next month.

Come along and find yourself in your most beautiful garden and set your intention with me! This Yoga Nidra is done without any background music or sounds and has some silent pauses, but you will be guided by my voice.

Transcript

Welcome to this Yoga Nidra.

Yoga Nidra is a guided meditation and relaxation technique that induces a state of deep relaxation while maintaining inner awareness.

This is designed to help your body get into rest and digest.

Practiced lying down comfortably,

It involves a guided journey through various states of relaxation including body scanning,

Breath awareness and visualization.

Unlike traditional meditation,

Yoga Nidra aims to reach a state of conscious sleep where profound relaxation occurs,

Facilitating physical,

Mental and emotional rejuvenation.

It is a powerful tool for reducing stress,

Improving sleep and enhancing overall well-being.

Often used for self-inquiry,

Emotional healing and setting intentions or affirmations.

The theme of this Yoga Nidra is planting the seeds of intention.

Make sure for the next few minutes you are in a comfortable interrupted space and as cozy as you can be.

There will be periods of silence but you will have my voice guiding you throughout the meditation.

Begin by lying down comfortably on your back in Shavasana or corpse pose.

Take a moment to settle into your space,

Allowing your body to relax and your mind to become still.

Becoming aware of your breath,

Inhaling deeply through your nose,

Feeling your lungs and belly expanding and exhaling fully through your mouth,

Releasing any tension.

You will hear my voice again in a few moments.

With each breath,

Let go of any tension or worries,

Allowing yourself to fully arrive in this moment.

Breathing in through the nose here and breathing out through the nose if that is comfortable for you.

Allowing your body and your mind to come to the present moment.

We'll begin with a body scan to bring awareness to each part of your body.

As I mention each body part,

Simply bring attention to it without any need to change or adjust it.

If any sensations arise,

Sit with those sensations,

Free of judgment.

Start by bringing your attention to the crown of your head.

Feel your awareness spreading across your forehead and down to your eyebrows,

Bringing your awareness down to your cheeks,

Bringing your awareness down to your jaw,

Allowing your jaw to relax,

Removing your tongue from the roof of your mouth if it is there,

Bringing your awareness down to your shoulders,

Bringing your awareness down to your chest,

Feeling the gentle rise and fall of your chest and your belly with each breath,

Bringing your awareness down your upper arms,

Allowing the tension in your muscles to melt away,

Bringing your awareness down over your elbows,

Down your lower arms,

Through your wrists,

Your hands,

All the way down to your fingertips,

Allowing any tension to melt away here and allowing your whole upper and lower arms,

Your hands and your fingers to become heavy,

Bringing your awareness back up through your hands and your wrists,

Your forearms,

Awareness moving up over your elbows,

Over your upper arms and your shoulders,

Now bringing your awareness to your upper and lower back.

If there's any tension,

Allow it to melt into the surface you are on right now,

Bringing your awareness to your chest and your abdomen,

Allowing your muscles to soften and relax,

Bringing awareness to your hips and your pelvis,

Letting go of any tension or tightness in these areas,

Allowing your upper back,

Your lower back,

Your hips and pelvis to feel heavy on the surface you are on,

Bring your awareness to your thighs.

Notice if your muscles are feeling tight or tense and allowing any tension and tightness to melt into the surface beneath you,

Bringing your awareness over your knees,

Over your calves and your shins,

Allowing your upper and your lower legs to feel heavy on the surface you are on,

Bringing your awareness down through your ankles,

To your heels,

Through your feet and at the very tips of your toes,

Allowing your feet to feel heavy on the surface you are on,

Noticing if there is any tension or tightness and releasing that into the surface you are on.

Bring your awareness to your forehead,

Releasing any remaining tension,

Bringing your awareness to your right shoulder,

Bringing your awareness to your left shoulder,

Bringing your awareness to your solar plexus,

Navel area,

Bringing awareness to your right foot,

Bringing awareness to your left foot,

Bringing your awareness to your right thumb,

Bringing your awareness to your left thumb,

Bringing awareness to the outside corner of your right eye,

Bringing your awareness to the outside corner of your left eye,

Bringing your awareness to your right hip,

Bringing your awareness to your left hip,

Bringing your awareness to your right ear,

Bringing your awareness to your left ear,

Bringing your awareness to your right knee,

Bringing your awareness to your left knee,

Bring your awareness to the whole right side of your body,

Bring your awareness to the whole left side of your body,

Bring your awareness to the front side of your body,

Bring your awareness to the back side of your body.

Feel your body as a whole,

Allowing your body to feel heavy on the surface you are laying on.

You are supported here.

Feel gratitude for how your body supports you on a daily basis.

And right now for how you are fully supported by the surface you are on.

Allow the breath to flow naturally here.

Now imagine yourself standing in a beautiful garden bathed in the soft light that comes with the morning light of March.

Picture the vibrant colors of flowers or plants blooming all around you and the scent of fresh earth and greenery in the air.

This is your garden.

So it will look exactly like your ideal garden looks like.

Visualize yourself standing at the gate,

The entrance under a trellis,

The entryway to your perfect,

Beautiful garden.

Take the time to visualize what that entryway looks like.

Allow yourself to open any doors or fences and begin to walk into the garden.

As you walk through the garden,

Find a quiet spot to sit or kneel.

You can be on a cushion,

On the earth,

Or a blanket.

Visualize how that surface feels underneath you.

Take a few moments here to soak it all in.

You will hear my voice again in a few minutes.

As you are basking in the peace and tranquility of your garden,

Notice that in your hand you are holding a small seed.

Notice the shape and color of the seed.

This seed represents your intention for the month ahead.

Take a moment to reflect on what you wish to cultivate in your life during this time.

Sit with the seed for a few moments here and get as clear and detailed as you can with your intention for the next month ahead.

Allow yourself to infuse this intention into the seed.

Notice if there are any changes as you give this seed your intention.

Does the seed change color?

Does it change weight?

Does it glow?

Allowing your breath to flow naturally.

Breathing into the belly.

Really getting clear on your intention.

Infusing your intention into the seed.

As you infuse your intention into the seed,

Begin to feel gratitude.

Gratitude that the universe and the divine are co-creating with you.

Feel empowered knowing that you are a co-creator.

With clarity and purpose,

Plant this seed in the rich soil beneath you.

Plant it with love and as you cover it gently with earth,

Feel a sense of beautiful anticipation and possibility.

Know that this seed of intention will be nurtured by the earth.

Visualize the sun shining down on this garden,

Nurturing the seed with its warmth and light.

Visualize the roots of your intention growing strong and steady,

Reaching deep into the earth.

Take your time planting your seed of intention and tending to it here.

Take your time sitting with this planted seed and you will hear my voice again in a few moments.

Now imagine yourself tending to your garden with love and care.

Picture yourself watering the soil,

Pulling out any weeds that may hinder the growth of your intentions,

And offering gratitude for the place you are in and the abundance that surrounds you.

With each breath,

Feel your intentions taking root and beginning to flourish.

Notice any thoughts or emotions that arise as you nurture your garden.

Allow them to pass like clouds in the sky above you.

As you continue to tend to your garden and send it love,

Appreciation,

Gratitude,

Imagine the energy of your intentions expanding and radiating outwards,

Touching every aspect of your life with positivity and purpose.

Continue to take a few more moments here to soak in the beauty of your garden.

Appreciate the way that it makes you feel,

The abundance that surrounds you here,

The relaxation,

Serenity,

Peace,

And love.

You will hear my voice again soon.

As you're soaking in the beauty of your garden,

Take a moment to feel the love that you feel here radiating through your body and reaching you on a cellular level.

Allow the peace that you feel in your garden,

The serenity,

To wash over you and to radiate through to a cellular level.

Notice the relaxation you feel here,

Surrounding you,

Washing over your body,

Allowing the relaxation to penetrate through to you to a cellular level.

Noticing the abundance in this garden,

Allowing the abundance to wash over you,

Allowing this abundance to penetrate on a cellular level.

When you are ready,

Start to make your way back to the entrance of the garden.

Know that you can always come back to this garden.

Know that you have planted your seed of intention.

Set it free into the earth with a sense of knowing,

Confidently knowing,

That your intention is in the hands of the divine,

That you are a co-creator and be open to taking inspired action,

Taking action in your life that brings you joy,

Peace,

Serenity,

Love.

Know that your seed of intention is safe within the earth.

As you make your way back to the entrance,

Stop at the gate or the door or the opening.

Turn around and feel the gratitude for the beauty and serenity and abundance that is this garden of your mind.

You are always welcome here.

Carry these feelings of joy and peace and abundance and gratitude with you throughout this month and make your way out of the garden.

Carry this joy with you.

Because everything you need is within you.

Slowly begin to transition back to the present moment.

Feel the surface beneath you supporting your body.

Gradually bring your awareness back to the room you are in.

Start to wiggle your fingers and your toes,

Giving yourself a gentle stretch and allowing your body to reawaken.

When you feel ready,

Slowly open your eyes and come into the present.

Take a moment now to thank yourself for this time of deep relaxation and intention setting.

Carry the energy of your intentions with you and the joy that you felt in your beautiful garden as you move forward into the month ahead.

Knowing that you have planted the seed for growth and transformation in your life.

I am so grateful that you joined me here and I hope you are feeling rejuvenated and ready for the month ahead.

Thank you.

Cheers.