Gratitude Yoga Nidra

This Yoga Nidra is a gratitude experience throughout the whole body. This journey through the koshas invites gratitude to every layer of your being. I will guide you through a felt sense of gratitude and welcome different blessings in your life that you are thankful for. All while experiencing deep renewal and regeneration of nidra. I'd love to hear from you today, what three things are you grateful for? Happy American Thanksgiving!

Namaste,
Ally

Transcript

Namaste.

Laying in your bed,

Take a moment to adjust your pillows and blankets,

Perhaps your headphones,

And find a place where you can soften in,

Release,

And cocoon yourself,

Closing the eyes,

And finding this cocoon of deeply healing rest.

Make sure that your body is completely comfortable,

Adjusting the head,

The shoulders,

The hips,

Letting go of any hold that stress may have on the body.

Relax the jaw,

The eyes,

Feel a sense of presence soaking into the scalp,

The skin on the forehead,

The head,

Whole body supported,

Sensing the flow of air within the nose.

Notice your ears listening,

And taking a few breaths here to completely relax the nervous system.

I do take two gentle sips of air in through the nose,

And then sighing it out through the mouth.

Two gentle sips in,

Exhaling,

Exhaling,

Exhaling,

Gentle sips in,

Gentle sips in,

Two,

Three more,

Two,

Three more,

Two,

Three more,

Two,

Three more,

Two,

Three more,

Two,

Three more,

Two,

Three more,

Two,

Three more,

Letting your whole body relax down and down.

Feel into the fertile space that abides in the heart,

Mind dissolving into heart.

As you feel into this cave of the heart today,

Begin by welcoming something or someone that you're grateful for.

Welcoming something or someone that you're grateful for.

You might imagine that something or someone,

Visualize them,

And perhaps see a person's face smiling back at you.

And begin to feel the sensation of gratitude bubbling up within your body.

And as you welcome this blessing into your heart,

Into the awareness of your heart,

You might mentally whisper the words,

Thank you,

Thank you.

Welcoming the sensation of gratitude to grow with each inhalation.

So on the inhale,

You're feeling that felt sense of gratitude in your body expand.

And on the out breath,

Feel the expression of gratitude,

The sensation of gratitude just sort of radiating outward.

On the inhale,

Feeling the sensation of gratitude become more powerful,

Like you're nourishing the sensation of gratitude with the in breath.

And on the out breath,

Feel the expression of gratitude,

The sensation of gratitude just sort of radiating outward,

Like a warm glow.

Inhaling to strengthen and nourish the feeling of gratitude.

On the exhale,

Feel the sensation radiating outward touching every cell in your body,

Expanding even beyond your body.

And just taking a few moments to be with this breath,

Inhaling to strengthen,

Sensation of gratitude,

Exhale feeling it expand.

And from this place of gratitude,

Could you begin to welcome your sankalpa,

Feeling into your heart and the gratitude in your heart,

Letting your sankalpa arise from this place,

From this wisdom of the heart.

And you might welcome the simple vow,

I'm grateful for each blessing in my life.

I take nothing for granted.

Perhaps your own words arise or a simple felt sense of gratitude as your sankalpa,

Feeling your sankalpa with your whole body and mind,

Or repeating it,

Mentally whispering your sankalpa three times.

As you scan through the body,

Enter each area tenderly,

Letting attention glide from place to place with an intimate felt sense.

As you focus,

Give over your whole being.

Feel sensations inside the mouth,

Tip of the tongue,

Root of the tongue,

Inside the right cheek,

Inside the left cheek,

Roof of the mouth,

The bottom lip,

The upper lip,

A flow of air at the tip of the nostrils,

Inside the right nostril,

Inside the left nostril,

The bridge of the nose,

The space between the eyebrows,

Right eyebrow,

Temple,

Cheekbone,

The right eye as a radiant orb of sensation,

The space between the brows,

Left eyebrow,

Temple,

Cheekbone,

The left eye as a radiant orb of sensation,

The right ear,

Listening,

The left ear,

Receptive,

The space in between the ears,

The center of the throat,

The small of the neck,

The sternum,

The right shoulder joint,

Elbow,

Wrist,

Center of the palm,

Tip of the thumb,

Tip of the first finger,

Tip of the second finger,

Third finger,

Tip of the pinky finger,

All five fingertips,

Center of the palm,

Wrist,

Elbow,

Shoulder,

Waist,

Hip joint,

Knee,

Ankle,

Center of the sole of the foot,

Tip of the big toe,

Second toe,

Third,

Fourth,

Pinky toe,

All five toes simultaneously,

Center of the chest,

The sternum,

Left shoulder,

Elbow,

Wrist,

Center of the palm,

Tip of the thumb,

Tip of the first finger,

Second,

Third,

Tip of the pinky finger,

All five fingertips simultaneously,

Center of the palm,

Wrist,

Elbow,

Shoulder,

Waist,

Left hip joint,

Knee,

Ankle,

Center of the sole of the foot,

Tip of the big toe,

Second,

Third,

Fourth,

Pinky toe,

All five toes of the left foot,

Sensing the soles of both feet simultaneously,

From the tips of the toes to the heels,

Entering into the flow of the breath,

As you feel the breath ebbing and flowing.

On the next inhale,

Imagine that you're breathing in through the soles of the feet,

All the way to the top of the head,

Exhaling from the top of the head all the way down to the soles of the feet,

Inhaling from soles of the feet all the way to the crown of the head,

Exhaling,

Imagine the breath all the way down to the soles of the feet,

You might imagine this breath,

This prana flowing through your body like a wave,

Inhaling wave of energy rolling all the way to the top of the head,

Exhaling wave of energy flowing all the way down to the soles of the feet,

Inhaling wave of energy all the way up the body,

Exhaling wave of energy all the way down the body,

Could you imagine this wave of energy cleansing and healing your body,

Just like water,

Imagining that wave of cleansing energy just clearing away any anxious energy or stress that you might be carrying along with you,

Each breath liberating the body,

Purifying the body,

Cleansing breath,

Saturating the whole body,

As you're letting the inhales wash up your body,

Could you welcome back in the felt sense of gratitude,

And as you exhale this felt sense of gratitude washing down over your body,

Inhaling to feel that energy and felt sense of gratitude emanating from your whole being,

Exhaling gratitude washing over you,

Just taking a few moments now to be with that breath,

Moving up and down,

And feeling your whole body resting on the earth,

And welcoming your whole body to feel heavy now,

Since the weight of your skull,

Feeling the hug of gravity,

Heaviness trickles down into the hands and the fingers,

Can you become even heavier here into the hips and the sacrum,

Releasing with each breath,

Dropping closer and closer to the earth,

Allowing gravity to hold you here,

A sweet embrace of the earth,

And as your body becomes heavier and heavier,

Now awaken a sense of lightness,

A feeling of being weightless,

Notice all of the space between every cell in your body,

Trillions of cells floating,

As if you could float,

Your whole physical body becoming weightless,

Becoming porous,

Like you're evaporating,

Become as light as a feather,

Just floating on the breath,

And as you feel your body,

Could you welcome once again your felt expression of gratitude,

Feeling and sensing perhaps something that you're grateful for,

And then dropping that just to feel the sensation of gratitude in your body,

Whole body feeling grateful,

Whole body radiating gratitude,

Trillions of cells,

And allowing the mind to dissolve into a spacious awareness in the center of the forehead,

Dissolving into that spacious awareness,

Let it encompass you,

Unconditionally open and present,

As you abide here in Jid Akash,

Begin to welcome images to arise spontaneously,

Starting with the face of a beloved being in your life,

Perhaps a dear friend,

A small child or even a baby,

Could be a beloved pet,

Even just someone that you're grateful for,

And see that person's smiling face looking back at you,

Welcoming something else that you're grateful for,

To allow images to appear,

Perhaps you're grateful for the image of a rainbow or a shooting star,

Perhaps dolphins,

Or other animals that you hold dear in your heart,

Just allowing images to arise spontaneously of each blessing in this world,

Allowing precious images to you to arise spontaneously,

Welcoming visions to arise from the ethers,

Just a flow of impressions,

Visual impressions,

Welcoming a sense of deep contentment to emerge from within,

And relinquish any projections of efforting your way towards something,

Instead of residing in what's already here,

This spacious awareness that's already happening,

The light of awareness that illuminates all space,

Resting back into what you already are,

Radiant as the morning sun,

And from this profound and quiet space of awareness,

Welcoming your sankalpa to arise,

Allow it to be steeped in the sensation of gratitude,

And you might welcome the simple vow,

I am grateful for each blessing in my life,

I take nothing for granted,

I am taking your time to welcome back the surface beneath your body,

The earth beneath you,

A sense of the sky above you and the room around you,

Feeling your breath,

You might take a deep breath in through the nose,

Out through the mouth,

And begin to awaken the body slowly now,

Nodding the head from side to side,

Perhaps taking a stretch,

Full body stretch,

Know that you can come back to this feeling of gratitude anytime,

Anywhere,

It's a really amazing practice to do this often so that it starts to occur and arise more naturally in your everyday life and start to really infuse your days with this underlying felt sense of gratitude that carries you through,

And the more that you practice gratitude and this gratitude yoganidra,

The more that that will naturally start to arise and occur in your life,

So please come back to this whenever you'd like to,

And please also take little moments here and there to welcome this felt sense into your life as you move through your days,

Thank you so much for practicing with me today,

I hope that you know that I am grateful for each of you that meditate with me here on Insight Timer,

I would love to hear from you and where you're from,

You might leave me a little comment and review,

And I'd love to practice with you live,

So please check out my profile and my live events,

If you love yoganidra you might join the yoganidra circle here on Insight Timer,

And I hope that you have a really beautiful day and that you have so much to be grateful for,

Namaste.

Reviews

Beautiful nidra infused with deep gratitude. Namaste for your nidra gift 😌🙏🏻💛

Thank you Ally, just started module 1 and am so grateful to be here

Namaste Ally 🙏 module 4. Thanks for another beautiful practice. Feeling very grateful today. I tried the practice sitting up as I fall asleep in the morning. I really like the image of my breath being a prana wave. ✨️

Thank you Ally, that was a wonderful meditation that relieved my anxiety and helped ground me. I shall donate when I have more cashflow as I am grateful to teachers like yourself that share this wonderful practice. I wish you well🙏🏽💗
Yohan, Perth Western Australia.

Your Yoga Nidras are Sublime ❤️🙏 Thank you do much ❤️🙏

Love your meditations, thank you very much for helping me start my day with deep rest and gratitude 🙏 💛 I'm a fellow IT teacher in Chicago

Grateful for your guidance and wisdom, Ally. Thank you.

From Andy in San Miguel de Allende, Guanajuato, Mexico

Thank you, Ally
I can really feel the gratitude,even though I had a weird menopausal night that left me wide eyed with a feeling of:'.....what was that...🫨'
Now I feel much more peaceful, gratitude, calm and serene, even though some of those wide eyed feelings still linger in the background, there's a wider perspective that leaves me open to meditate, be aware and go ahead with the day
Thank you 🙏🌹🙏

Thank you Ally. I do have much to be grateful for & I will remember to take nothing for granted. This is a beautiful & powerful practice.

I first discovered you on YouTube. I love your voice and to the places you takes in these meditations.
From New Westminster

Very helpful and wonderful way to stay grateful. Thank you 😊

Hi Ally it’s Jess from yoga nidra training I’m in module 3 this was absolutely beautiful I saw myself travelling through a jungle

A beautiful practise to raise a general sense of well being. Thank you. 🙏

I am grateful for this wonderful meditation. Thank you so much!

Thank you, it was a wonderful practice. I am from India 🙏🏾🙏🏾

Thanks so much for your lovely meditation. May the joy be with you. Nàmaste

This is a truly wonderful meditation. Ally is a perfect guide.

such a warm and grounding practice. very grateful for it and the blessings in my life 💖

LOVELOVELOVE THIS. Sometimes habits of negative thinking, can overtake you. This practice really can change that.

Immense gratitude and appreciation for all our precious authentic dharma teachers helping us to awaken to our true nature! Thank you Ally for all your beautiful, transformative teachings, especially your yoga nidra teachings that are a great blessing to many. Namaste!