Namaste and welcome to this gratitude yoga nidra.
You could lay on your yoga mat or perhaps in your bed.
Be sure that you're in a quiet space and begin to adjust the body,
Making sure that you're completely comfortable resting on the support beneath you.
Begin to let your ears open,
Noticing sounds in the distance,
Noticing sounds on this recording.
Breathing your breath,
The air inside the nostrils,
Remaining aware,
Listening to the sound of my voice.
Welcoming the body and the mind to come into a deep state of relaxation.
Senses opening,
Awareness expanding,
Begin to soften into the jaw,
Relax the tongue,
Release the temples and the eyebrows,
The muscles behind the eyes,
The whole body relaxing into the support.
Awakening to the sounds,
The whole body listening globally,
Sounds arising and dissolving as you sense the rise and fall of the breath.
Begin to imagine that you could breathe in a sense of gratitude.
Exhaling,
Releasing,
Letting go,
Letting go.
Inhaling,
Breathing in a sense of gratitude,
Exhaling,
Relaxing deeper and deeper.
Looking into your awareness,
One thing that you're grateful for in this moment,
Perhaps is a being,
A person in your life,
Perhaps something that you take for granted and experience,
Whatever it is bringing into your heart,
That's something that you feel incredibly grateful for.
Make picture of a person's face smiling back at you.
Feel the sensation of gratitude in your body,
In your heart.
Allow the sensation of gratitude to begin to radiate through the cells in your body.
Begin from this place of gratitude,
Creating a sankalpa,
An intention such as,
I am thankful for each blessing that arises in my life,
Or I am awake and aware to all of the blessings in my life.
I am thankful for each person,
Each opportunity,
Each privilege,
Each resource that is available to me,
And I welcome gratitude into my life and into the lives of all those around me.
Feeling your sankalpa inwardly three times.
Allowing the breath to continue like waves rolling in and waves rolling out.
And as you affirm your sankalpa,
Allow the sensation of gratitude to be everywhere,
All at once.
Welcoming into your awareness someone that you're grateful for.
See that person's face smiling back at you.
And as you welcome that person into your awareness,
Into your heart,
Mentally whispering the words thank you,
Thank you.
Bringing into your awareness something or someone that you're grateful for.
Allowing yourself to be flooded by all of the blessings in your life.
And as this next blessing arises,
Again you might welcome a visual into your awareness,
Mentally whispering the words thank you,
Thank you.
Bringing into awareness the next blessing that arises in your mind.
You might imagine that blessing planting it like a seed in your heart.
Whether it's an experience or a person you hold dear in your heart,
Imagine planting this blessing like a seed in your heart center.
Mentally whispering the words thank you,
Thank you.
Allowing the whole body and mind to be flooded with the experience of gratitude.
Feeling your appreciation for each and every blessing in your life with your whole body.
The whole body radiating gratitude.
Hearing the ears listening and becoming receptive globally with the whole body as if the whole body were listening.
Opening,
Becoming receptive.
A felt expression of gratitude,
Of appreciation,
Of thankfulness.
Bringing attention through the body now like a full body massage.
Bringing awareness to each body part and as you bring awareness to each part,
Each place in the body,
Mentally whispering the words thank you.
Sensing your gratitude for each region of the body.
Bringing awareness to the sensations inside the mouth.
Sensing the tongue and the teeth.
The ability to taste thank you,
Thank you.
The roof of the mouth,
Inside the right cheek,
Inside the left cheek.
The entire mouth and jaw.
The ability to take in nutrients,
Vital energy.
Thank you,
Thank you.
Feeling the air at the tip of the nostrils,
The flow of air inside the nose,
Any aromas that are present.
The prana,
The life force itself.
The element of air.
Thank you,
Thank you for this air,
This life force,
This privilege of being alive.
Bringing awareness to the eyes.
Radiant globes of sensation.
The ability to see and dream and imagine.
The gift of sight both inward and outward.
Thank you,
Thank you.
Sensing the temples,
The eyebrows,
The mind's eye in the center of the forehead,
The mind's eye.
Connection to intuition,
Wisdom,
Booty consciousness.
Thank you,
Thank you.
Feeling the crown of the head,
The crown of the head.
A connection to universal consciousness,
To spirit,
To life force energy.
Thank you,
Thank you.
Sensing the contents of the mind,
The muscle of the mind inside of the skull softening,
Relaxing at work.
The ability to think,
The ability to analyze the higher intellect of your human mind.
Thank you,
Thank you.
The right ear listening,
Receiving sound.
The left ear sensing sounds arising and dissolving.
Thank you.
As we move through the rest of the body,
Mentally whispering the words thank you as you bring your awareness to each region,
Each body part.
Center of the throat.
Center of the chest.
The muscle of the heart.
The right lung.
The left lung.
The center of the heart.
The right shoulder.
The upper arm.
The elbow.
Forearm.
Wrist.
Palm of the hand.
Back of the hand.
Right thumb.
First finger.
Second finger.
Third.
Pinky finger.
The right side of the chest.
The waist.
The right hip.
The thigh.
Knee.
Lower leg.
Ankle.
Heel.
So the foot.
Big toe.
Second toe.
Thigh.
Fourth.
Pinky toe.
The whole right hemisphere of the body.
Welcoming,
Sensing the whole right hemisphere.
Thank you.
Thank you.
Bringing the gratitude that you hold in your heart for this physical body.
Bringing awareness to the left shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
Palm of the hand.
Back of the hand.
Thumb.
First finger.
Second.
Third.
Fourth.
Left side of the chest.
Waist.
Hip.
Thigh.
Knee.
Lower leg.
Ankle.
Heel of the foot.
So the sole.
Big toe.
Second toe.
Third.
Fourth.
Pinky toe.
The whole left hemisphere of the body.
The whole left hemisphere of the body.
Expressing and feeling the gratitude that you have for the whole left hemisphere of your physical body.
Thank you.
Thank you.
Sensing the entire length of the spine.
The shoulder blades.
Internal organs deep inside the belly.
The low belly.
The reproductive tissues.
The whole pelvic bowl.
The whole pelvic bowl.
The whole pelvic floor.
The whole pelvic floor.
Sensing the entire front of the body.
The entire back of the body.
The whole right hemisphere of the body.
The whole left hemisphere of the body.
The whole surface of the body.
Sensing all of the tissues deep inside the body.
Thank you.
Thank you.
The surface of the body,
The skin.
Receptive.
Porous.
The largest organ of your physical body.
Thank you.
Sensing the muscles in the body.
The strength of your muscles.
The abilities that they give you each and every day.
Thank you.
The connective tissues.
The bones deep inside the innermost core center.
The foundation of the physical body.
Thank you.
The circulatory system.
The reproductive system.
The nervous system.
Your digestive system.
Thank you.
The lymphatic system.
The glands.
The adrenals.
The pineal gland.
Thyroid.
Thank you.
Welcoming and feeling gratitude for each of the intricate,
Beautiful parts of your human body.
The liver.
The stomach.
The entire digestive system.
The kidneys.
Welcoming and thanking each and every part of your beautiful physical body.
Working tirelessly each day to keep you healthy.
Feel the entire body.
The entire physical body radiating with gratitude.
Noticing the ears.
The experience of sound.
Arising.
Dissolving.
Imagining sounds gently washing through the whole body.
Allowing the body to feel supported.
Becoming even heavier.
Relaxing back and down into the support.
Feeling supported.
Notice any gratitude that you have or the feeling of being unconditionally supported by the surface beneath your body.
As you experience a sense of thankfulness and receptivity and feeling supported throughout the whole body.
Notice your ability to perceive multiple experiences simultaneously.
Experiencing sound.
Receptive to sounds.
Receptive in the whole body.
Awareness as vast as an open sky.
Experiencing and expressing thankfulness,
Gratitude throughout the whole body.
Simultaneously feeling supported.
Feeling completely supported here.
Could you welcome back your sankalpa?
Experiencing and welcoming your sankalpa with their whole body,
Whole body and mind simultaneously.
And then taking a couple of deep,
Deep breaths here,
Inhaling to breathe in a sense of gratitude on the inhale,
Becoming stronger.
On the exhale,
Let the expression of gratitude radiate outwards throughout every cell expanding out beyond your body.
Feeling the gratitude expanding,
Getting stronger and exhaling,
Feeling a sense of gratitude radiating outward.
Taking more breaths like this,
Inhaling and exhaling.
Inhaling,
Gratitude growing stronger.
Exhale,
Feel it expanding outside the boundaries of your body.
Take one more deep breath like this.
Taking a moment to feel the sensations throughout your whole body.
Notice how you feel.
Take a moment to bask in the sensations you've created.
To revel in all of the privileges,
All of the blessings in your life.
Take a moment now to slowly awaken the body,
Wiggling fingers and toes and continuing to welcome gratitude to be here.
Sensing the whole body and mind.
And as you awaken the body,
You're just simmering in the sensations of gratitude.
And as you slowly awaken the body,
Please take a moment to consider three things that you're most grateful for in this moment.
Three things at the top of your thankful list today in this moment here and now.
And write those three things in the comments below.
I'd love to hear from you,
I'd love to hear what you're grateful for.
Thank you for practicing with me here today on Insight Timer.
I'd love to hear a reflection from you,
Let me know how you feel.
Let me know how this little yoga nidra made you feel in the comments.
And please take a moment to scroll through some of my other recordings.
I'd love to practice with you again soon.
The light within me honors the light within you.
Namaste.
