Yoga Nidra For Growth

This Yoga Nidra practice is a restorative meditation for all the layers of your being. It includes guided breathing, a body scan for deep relaxation, breath awareness, emotional balancing, and a rapid visualization exercise. Yoga Nidra includes the practice of setting an intention for yourself, a Sankalpa, that is a powerful tool for personal growth.

Transcript

Welcome to your practice of yoga nidra.

Before we begin,

I invite you just to orient yourself to your surroundings.

See the room you're in.

See the furniture,

The walls,

The ceilings,

The doors.

Awaken your senses.

Hear any sounds.

Acknowledge any aromas in the air.

Any taste lingering in your mouth.

Even the touch of clothing against your skin.

The support underneath your feet.

Now that you know where you are,

You can safely relax.

Ensure that you have enough layers on to keep warm while your body temperature may drop.

Also have any supports you might like.

Cushions,

Blankets,

Pillows.

And then find a shape that feels completely supported.

Ideally lying down on the floor or on your bed with your palms turned towards the sky.

Move until you're completely comfortable.

Choose a shape that will allow you to simply follow the sound of my voice with ease.

Invite yourself now to remain awake and alert for the duration of this yoga nidra practice.

Know that if you do not have any Know that if you do fall asleep,

That's okay.

Your body is taking the rest that it needs.

It is time to relax.

You can relax for a few minutes or so.

You can relax for a few minutes or so.

You can relax for a few minutes or so.

Your body is taking the rest that it needs.

It is the nature of the mind to think.

So if you notice your mind wandering,

Simply acknowledge that and know that you have a choice.

You can either follow the thought or come back to the sound of my voice.

You also have the choice to move at any time during this practice.

I invite you to close your eyes and soften all of your muscles.

Between your ears,

At the very back of your mouth,

In the center of your body,

Your head connects to the top of your spine.

Invite all the muscles surrounding this joint of your head and spine to soften so that your whole body can follow.

All the muscles that surround and support your spine soften.

Every limb can follow.

Invite your whole body to be soft.

What would happen if you gave your full weight over to gravity?

The earth supports you.

By taking this rest and relaxation,

You are healing.

You're encouraging your body to generate healthy new cells.

While your mind and muscles relax,

Different parts of you are active,

Renewing and replenishing.

Yoga nidra is a state of being,

A state of bliss.

The journey that follows is designed to integrate all the layers or koshas of your being to bring you back to your natural bliss state.

Select all the layers of your being to bring you back to your natural bliss state.

So let's begin.

Take a deep breath in and an easy sigh out.

Another.

Breathe in.

Breathe out.

For a few rounds of breath now,

Count your inhalation and your exhalation.

Count in for a count of four.

Hold for a count of four.

Out for a count of six.

In for two,

Three,

Four.

Hold for two,

Three,

Four.

Out for two,

Three,

Four,

Five,

Six.

In for two,

Three,

Four.

Hold for two,

Three,

Four.

Three,

Four,

Out for two,

Three,

Four,

Five,

Six.

Continue on your own now.

Four rounds of breath just like this.

Three,

Four,

Out for two,

Three,

Four,

Five,

Six.

Now simply let the air flow in and flow out at its own natural pace.

Acknowledge any sensations,

Thoughts,

Or emotions as they arise.

Every message you receive can be a welcome part of your practice.

Every message will move through you.

Greet all these messages with a kind attention as they arise and pass through your conscious awareness.

Move your attention now to your heartbeat.

Perhaps you can feel your pulse.

You may be able to hear your heart beating.

Whether or not you do,

Just imagine the movement of your strong heart muscle near the center of your body.

The pulse of your heart responds to the rhythm of your life.

This rhythm becomes steady now as you rest.

You can think of your heart as the house of your deepest desires and dreams.

Your sankalpa is the key to unlocking the door of this dwelling.

Your sankalpa is a new way of thinking beyond an idea that limits you.

It is your own calling to live as the highest version of yourself.

Shape your sankalpa as a concise,

Constructive,

Current statement,

As if it were already true,

Because on the deepest levels,

It is.

Examples of a possible sankalpa may be,

I belong,

Or I know who I am,

Or I love myself unconditionally.

If you are unsure of your sankalpa,

Live the question.

The answer will arise at exactly the right time.

Take this time now to wonder about a possible sankalpa for yourself,

Or if you have one,

Repeat it silently three times now.

Move your attention now to the mass of your physical body.

Think of your bones.

Think of the muscles,

Tissues that connect your bones.

Think of your skin.

Imagine your kidneys,

Liver,

Lungs,

Heart.

Every part of your body rests over the surface beneath you.

Move your attention once more to the joint of your head and spine.

There's no need to feel anything in particular here.

Simply visualize this joint and imagine all the muscles surrounding it softening,

Receiving the support of gravity.

As I guide you to move your attention to various parts of your body,

You might imagine that your focus is like a radiant light encompassing each part of your body in a luminous glow.

Light radiates from between your eyebrows,

From the center of your throat,

And the top of your right arm where your arm and torso join.

Your right elbow,

Your right wrist,

The tip of your right thumb,

The tip of your index finger,

Tip of your middle finger,

Tip of your ring finger,

Tip of your pinky finger,

Right wrist,

Right elbow,

The top of your right arm,

The center of your throat,

The top of your left arm,

Left elbow,

Left wrist,

Left thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Left wrist,

Left elbow,

The top of the left arm,

The center of your throat,

Your heart very near the center of your body,

The whole right side of your chest and ribs,

The whole left side of your chest,

Your ribs,

Your heart,

The part of your body just beneath your navel,

The top of your right leg where leg and torso meet,

Right knee,

Right ankle,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Right ankle,

Right knee,

The top of your right leg,

Beneath your navel,

The top of your left leg,

Left knee,

Left ankle,

Left big toe,

Left second toe,

Left third toe,

Left fourth toe,

Left fifth toe,

Left ankle,

Left knee,

The top of your left leg,

Below your navel,

Your heart,

The center of your throat,

Between your eyebrows,

The whole right side of your body,

The whole left side of your body,

The whole front side of your body,

The whole back side of your body,

The crown of your head,

Your whole spine from head to tail,

Your whole body now,

Your whole body,

Your whole body.

Discover your breath as if for the first time.

Notice the event of each breath just as it is.

Breathing in,

Breathing out.

As you breathe in,

Know that you are breathing in.

As you breathe out,

Know that you are breathing out.

Breathe in vitality,

Nourishment.

Breathe out everything you no longer need.

Just like this.

Gently witness the easy continuation of breathing.

As you breathe easily,

We'll begin to explore pairs of options.

We'll begin with the experience of pleasure.

You may think of something,

Someone,

Even a memory that arouses a feeling of pleasure.

Invite your whole being to the raw experience of pleasure.

Become any sensations,

Thoughts,

Emotions as they move through you with the experience of pleasure.

The experience of pain.

You might think of something or someone or a memory that wakes a feeling of pain.

Welcome any sensations,

Any thoughts,

Any emotions that are moving through you while you think of the experience of pain.

All of these are temporary visitors.

Invite yourself to connect to the raw experience of pain.

Now recall the experience of pleasure.

Pain.

Pleasure.

Both.

Neither.

Whole.

You are whole.

The experience of gain.

You think of something or someone or a memory that calls into your awareness.

The experience of gaining something.

Welcome any associated sensations,

Thoughts,

Emotions as you think of gain.

Loss,

The experience of loss.

Anything that moves through your awareness as you think of loss is temporary.

You can welcome all of the sensations,

All of the thoughts,

All of the emotions that you associate with the experience of loss.

Recall the experience of gain and the experience of loss.

Both at the same time.

Neither whole.

You are whole.

Invite in a warm,

Loving,

Quiet.

Simply follow my words as if they were guiding you through your dream.

Each image I describe can unfold before you.

Enjoy the journey of your imaginings.

A heavy rain falling.

The rush of a river.

Walls on the shore.

Stepstones.

A hidden pathway.

Brightly colored leaves falling.

Twisted vines.

Thick tree roots.

Strike of a match.

A blazing fire.

The dance of white ash falling.

Smoke.

The cry of a newborn.

Sky blue.

Bubbles floating in the air.

Your five-year-old self.

Your five-year-old self.

Your five-year-old self.

The scent of home.

The touch of loving hands.

The call of the wild.

A wide open road.

A school of fish.

A flock of birds.

A group of dancing women.

Sunset.

Moonlight.

Sunrise.

Sunset.

Moonlight.

Sunrise.

Sunset.

Moonlight.

Sunrise.

The dawn of a new day.

Welcome everything in your vast field of attention.

You are awake,

Aware,

And resting deeply.

This field of your awareness is vast and flexible.

You are whole.

You are new.

Rest here.

Here.

You are.

You are.

You are.

Breathe in.

Breathe out.

Recall your sankopa.

Your heart's call toward your desires and dreams.

Repeat it silently three times to yourself.

You can choose to keep your sankopa with you.

Each time you recall it,

You nourish the seed of a new idea,

A new way of moving in the world.

In this way,

You tend the garden of your own personal growth.

The practice of yoga nidra is now complete.

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