Deep Rest Yoga Nidra- Topiary Garden Of Gratitude

Sink into relaxation as you are led through breath awareness exercises, extended body scan, visualizations, and more during this guided meditation journey.

Melt into deep rest as you journey through a tranquil topiary garden surrounded by gently flowing water, radiant flowers, and the expansive night sky. This allows us to connect with the present moment and foster a sense of gratitude, nourishment, and satisfaction of our life.

Yoga nidra guides the listener through the 5 koshas, which are energetic layers that surround our true inner Self. We travel from the Physical Body, Energy-Breath Body, Mental-Emotional Body, Wisdom Body, and Bliss Body.

The journey through the koshic layers allows us to notice, without judgment or the need to change, areas of imbalance or ease. We may release identification with certain levels of our being and perhaps achieve a sense of contentment and non-reactive acceptance of the present moment.

Accompanied by music from Macroform

Transcript

Welcome to Yoga Nidra Guided Meditation for Deep Rest.

In this practice,

We will journey through the different layers of our being through meditation techniques like body scans,

Breath awareness,

And visualizations.

Today's practice focuses on the bhavana of gratitude.

A bhavana is a positive quality or intention that you would like to cultivate.

When we think about gratitude,

We might consider people or things we are appreciative of.

We might be grateful for aspects of our life that make us feel nourished and fulfilled.

We might reflect on ways we feel loved and supported.

When we are mindful and grounded in the present moment,

This can help us identify things we are grateful for or pieces of our lives that fill us with admiration.

Before we begin our practice,

Let's take a few centering breaths together.

You can rest your hands gently on your lap or if you would like a mudra.

This is Padma Mudra or the Lotus Flower.

Touch the tips of your thumbs,

Pinky fingers,

And base of your palms together.

Your other fingers spread open like an unfolding flower.

This mudra helps balance the heart chakra and fosters quality of optimism,

Compassion,

Gratitude,

Communication with others,

And unconditional love.

When this chakra is out of balance,

We might feel a tendency to focus on the negative and have challenges living fully in the present moment.

You're welcome to listen to the affirmation silently or repeat after me two times.

My heart blossoms open in the warmth of living.

My heart blossoms open in the warmth of living.

My heart blossoms open in the warmth of living.

Before we begin,

Make sure you have a comfortable space to sit or lie down on your back or on your side.

You can place a pillow or bolster beneath your knees.

You can have a cushion under your head.

An eye pillow or scarf over the eyes is nice to make the room dark.

You may want to cover yourself with a blanket and turn any electronic devices away from you.

Create a cozy space.

This is your rest nest.

Let's begin with a slow breath in and out.

Allow yourself to get comfy.

Make any final adjustments to get as comfortable as you can.

Feel free to move or adjust anything at any time during this journey to support your comfort.

Moving slowly and mindfully when you move.

Becoming more aware now.

This is the practice of awareness.

Noticing your body resting,

Resting.

Aware of your breath.

Become more and more aware of each level of your being as you are guided through sensation,

Breath,

Thoughts,

Feelings.

Allow yourself to be the observer of all that you truly are.

The observer who is filled with compassion and acceptance.

Take a deep breath in and as you exhale,

Sigh a long sigh.

And again,

Deep breath in.

And now more softly inhale and exhale.

Notice a color that is relaxing.

The most relaxing color for you right now.

And now imagine breathing your relaxing color through your body.

Breathe your relaxing color into your belly.

Let your belly completely fill with your relaxing color and feeling.

Breathe your relaxing color into your arms and legs.

Breathe your relaxing color into your torso and into your head.

Breathe your relaxing color into your entire body.

Let your body completely fill with your relaxing color and feeling.

One,

Allow your body to be heavy.

Feel your body letting yourself sink down into the ground.

Three,

Allow your thoughts to settle.

Notice thoughts that are present for you right now.

Aware of feelings and emotions.

Touching in with acceptance and kindness.

Four,

Let personality and the roles that you play drop away.

Sensing your essence pure,

Clear,

And free.

Five,

Notice a sense of joy.

Feel bliss.

Allow bliss to fill your body.

Bliss filling your whole being.

Imagine yourself now in a place that feels soothing,

Peaceful,

And calming.

Peaceful and calm.

This could be somewhere that you know or an imaginary place.

It may be outside in nature that you like,

Such as at the ocean or in the mountains.

Or it could be indoors,

Somewhere that is soothing to you.

Feel yourself here and begin to see all the surroundings.

The colors,

Light,

Objects,

Plants,

Objects.

You get to choose what is here.

All things peaceful and calming for you.

Now see yourself here in your soothing,

Peaceful place.

Feel this place calming and soothing you.

Your soothing,

Peaceful place is always here for you.

At any time during the practice,

You can come back here.

Especially if anything feels intense,

Odd,

Or uncomfortable in any way.

Come back to your soothing place.

You can come back to this place any time you would like to.

All you have to do is remember,

And you'll be back here.

Your soothing place is always here and part of who you are.

Come back here when you want.

It's part of the practice.

Perhaps imagining a flower pulsing within your heart space.

Heart space enlivening with breath.

And ask,

What is my heart's deepest desire?

What does my heart long for?

Now create an intention based on your heart's messages.

This is a positive statement as though it's already happening in present tense.

Something like,

I am grateful for the abundant love and support in my life.

You can use this statement if you like it,

But if you heard your heart's wish,

Then state it three times silently to yourself as the truth.

Allow any colors,

Images,

Or symbols to also arise with your statement.

Now let your awareness move through your body as you are guided.

Feel each body part,

Then move on to the next when prompted.

Do not worry if you cannot feel every body part.

Sense your face.

Notice your jaw.

Feel your nose.

Become aware of sensation in your mouth.

Now feel all the parts of your mouth all together.

Right nostril.

Left nostril.

Feel your breath passing through the nostrils.

Surface of the eyes.

Feel now the whole hand vibrant with energy.

And notice left shoulder.

First finger.

Second finger.

Feel the chest.

Heart.

Buttocks.

Feel the right hip.

Right thigh.

Right lower leg.

Notice the big right toe.

Second toe.

Third toe.

Feel all of the toes.

Become aware of sensation in the navel.

Left hip.

Thigh.

Knee.

Left lower leg.

Foot.

Sole of the foot.

Feel the big left toe.

Second toe.

Third.

Feel all of the toes.

Feel both feet and legs.

Torso front and back.

Hands and arms.

Neck and head.

Feel the whole body now.

The whole body.

Become aware of the right side of the body.

Feel the left side of the body.

Feel the back body.

The side of the body facing the ground.

Back body.

And now feel the front body.

Side of the body facing the sky.

Front body.

Feel the whole body now.

The whole body.

Notice the entire global feeling of the body.

Become aware of your breath.

Unaltered breath.

Begin to feel sensations in the body as your breath naturally flows through.

Aware of places of ease.

Notice places of openness.

Aware of sensations in the body with your breath.

Perhaps places of tightness or tension.

Simply notice.

There's nothing to fix or change here.

Noticing the breath.

Aware of all the various sensations in your body.

Aware of sensations.

Continuing to feel the breath.

Continue to notice your breath flowing in this way on your own now.

Follow your breath from your nostrils,

Throat,

Chest.

Follow the breath's natural flow through your inner body.

Watch your breath.

Feel its rhythm.

Feel it in your body.

Feel breath in your chest.

Now focus your attention in the heart center,

In the middle of your chest.

Without changing your breath in any way,

Feel your breath nourishing and softening your heart center.

Aware of your breath nourishing the center of feeling.

Now you will feel various sensations in your body as we move into the next stage.

Recall that if you feel uncomfortable,

You can tune me out and come back to your soothing place at any time.

Give yourself permission to return to your soothing place when you like,

Remembering it is always here for you.

Feel a place in your body that feels open.

Become aware of the sensations of this open place.

Completely feel the sensation of openness in this place.

And now allow the feeling of openness to spread through your body and completely fill your body.

Feel openness in your belly.

Perhaps the feeling when you are surrounded by love or observing beauty in nature.

Notice if there is a particular place you feel gratitude in your body.

Let the feeling of gratitude fully unfold throughout your body.

Notice if there is a color or associated color that you feel.

Notice if there is a color with the feeling of gratitude.

What is the feeling of gratitude for you?

Allow this color and feeling to completely fill you.

Use all of your senses to imagine these things as they are named.

Hear,

Feel,

See.

Using any of your senses to experience each one fully.

There is no need to try,

Let them come to you.

Imagine a six-pointed star.

Become aware of a light pink flower.

A light pink flower.

Notice a circle of trusted friends.

Circle of trusted friends.

Circle of trusted friends.

Visualize yourself slowly walking from above or behind.

Walking outdoors along a vibrant green hedgerow made of neatly trimmed bushes.

The bushes form a tall smooth surface.

You follow the wall on this serene day.

The sun is starting to set and everything has a golden glow.

As you are walking,

You notice a beautiful gate made of swirling metal rods.

You take a moment to notice the intricate designs and texture of the gate and the borders surrounding the gate.

Beyond the gate,

You see a topiary garden.

You notice the gate is unlocked and gently walk through.

You follow an inviting stone path as you walk through the gate.

You enter this peaceful secluded garden,

Almost like it was waiting just for you.

The breeze blows gently on your skin and you are surrounded by elaborate sculptures made entirely from trees and bushes as you walk along the stone path.

The path takes you to a small footbridge that leads across a gently flowing stream.

As you cross the wooden bridge,

You notice the sound of your footsteps and the water as it playfully dances across smooth stones.

The water reflects the golden sun as the sun makes its way to its final resting place for the day below the horizon.

There are lily pads and pale flowers floating gracefully on the surface.

After the bridge,

You approach a metal arch covered with light pink roses.

The stems and vines of the rose bushes have woven themselves through the curved lattice,

Forming a living canvas that drapes over the archway.

You breathe in the fragrance of the roses and step closer to observe the details of the flowers,

The curves of the petals,

The soft texture contrasted with the strength of the vines displaying the stunning intersection of art and nature.

As the sky continues to darken,

You notice that some of the roses start to softly glow as if they are illuminated from inside.

One and then two,

The light pink glow is subtle and continues to spread to different flowers along the trellis as if a fairy is sprinkling magic across the delicate roses.

You stand for a moment and appreciate the display surrounded by softly glowing light pink roses all around you.

As you follow the path,

You enter a round courtyard.

The symmetrical bushes and sculptures guide you to a pond in the center.

You crouch down and see large fish swimming gracefully.

Perhaps they are white,

Orange,

Red,

Or yellow.

Some have dark speckles and long flowing tails.

Next,

There is a majestic fountain in the pond and you enjoy the sound of the falling water.

Next to the pond,

There is a bench.

You take a comfortable seat and notice everything that surrounds you.

The sounds,

Smells,

Colors,

Textures.

On the bench,

There is a soft,

Cozy blanket should you choose to wrap it around you or lay down on the bench.

You have the garden to yourself and are welcome to fully enjoy the space.

You look up and witness a spectacular display of stars and colors in the expansive night sky.

Perhaps you notice shades of blue and purple.

There may be areas that are brighter or areas of shadows through dusty clouds.

You feel a sense of awe and gratitude flowing through you.

Gratitude for this moment and the still splendor that surrounds you in this topiary garden.

The beauty of nature and its healing energy.

You rest here in your cozy space,

Noticing all the places your body touches the bench beneath you.

You feel supported,

Loved,

And held.

Surrounded by stars,

Space,

Rose petals,

And gently flowing water.

A soft,

Cool breeze on your skin and the smell of flowers all around you.

You sink in even deeper.

More relaxed.

Feeling peaceful and at ease.

Feeling as though you have merged with nature.

With the beauty that exists in this topiary garden.

Recall your heart's intention in your positive statement.

Repeat it now three times as though it is already happening.

It is already the truth.

And your healing energy continues to wash through you.

Your heart's intention continues to unfold within you even as you journey back down.

You rise up from the bench and slowly start to walk back.

Retracing your steps through the garden.

Past the pond and through the green rows of manicured hedges.

You see yourself returning now.

Through the rose archway and over the footbridge crossing the gentle stream.

You follow the stone path and return through the gate.

Slowly returning to the present moment here in this room you began in.

As you return you carry with you the feeling of compassion.

Gratitude and fulfillment.

Five.

Feel expansive,

Open and free.

Radiating pure bliss and light.

Aware of your innate healing energy.

Four.

Now become aware of yourself as your witness.

The one who is observed with love and acceptance.

Your body,

Breath,

Journey.

Three.

And now begin to notice thoughts and feelings flowing through your awareness again.

Two.

Notice your breath.

Feel its rhythm and pace.

Invite your breath to deepen now.

Three.

Feel yourself gradually reawakening.

One.

Now sense your body.

Notice your back on the ground.

Feel all the places where you touch the ground.

Feel your front body facing skyward.

You are now completing your Vindhya practice.

Becoming slowly more awake and aware.

Four.

As you're ready,

Feel the weight of your body resting in the solid ground beneath you.

Gently wiggle your fingers,

Feeling every sensation as you do.

Begin to bring movement and awareness into your toes.

Gently rock your head side to side,

A slow awakening.

Five.

Draw a deeper breath into your belly and into your chest.

Rock slowly over to your left side if that is comfortable.

Press your hands onto the floor and slowly rise to a comfortable seated position.

Lengthen your spine.

Take a full breath in.

Notice how you feel aware of the effects of practice today.

Bring your hands to heart center.

Allow the eyes to slowly open and a soft gaze on the floor.

Bow to yourself in appreciation for practicing today.

The light in me sees and honors the light in you.

Namaste.