Spleen Meridian Yoga Nidra

October 2023 - The track has been updated to correct the location of the spleen.

Yoga Nidra, the practice of deep yogic sleep, connects with Traditional Chinese Medicine in this Nidra focused on the meridian of the spleen. While becoming aware of the meridian line, you'll be led through a traditional Yoga Nidra practice.

Note that in dualities, fear is explored.

Transcript

The practice of yoga nidra is one of deep yogic sleep where the body rests deeply and the mind remains alert and aware.

This yoga nidra practice is for the spleen.

In traditional Chinese medicine,

We have meridians,

Energetic pathways through the body.

These meridians correspond to different organs and have attributes specific to them.

Located on the right side of the abdomen,

The spleen takes food in,

Transforms it and transports it into qi,

Our vital energy and blood.

The spleen is responsible for raising qi.

When it's out of balance,

We can ruminate on thoughts,

The energy slows and becomes sluggish and worry can set in.

There can be remorse,

Regret,

Self-doubt and suspicion.

When in balance,

There's faith,

Honesty,

Acceptance and truthfulness.

The spleen is associated with the element of earth,

The season of late summer and the color of yellow.

Before we start this practice,

Let's find the meridian of the spleen.

You can remain laying down if you already are and simply visualize the line.

Begin at the toenail of the right big toe.

Go upwards across the foot,

Up the inside of the leg into the groin.

All the way up along the side of the chest to the armpit.

Once again,

The toenail of the right big toe across the top of the foot,

Up the inside of the leg to the front part,

Up the leg into the groin,

Up along the side of the chest,

Ending at the armpit.

The line is the same on both sides and we will refer back to the spleen throughout the practice.

So take the time that you need to set up,

Laying down,

Perhaps sitting up,

Making comfort your number one priority.

Ensure that you're nice and warm,

That you're supported as much as possible and take time to make any micro adjustments that may increase your comfort even more.

You can pause this recording if you need more time to set up.

The practice of yoga nidra begins now.

Bring your awareness to your spleen,

The physical organ,

Towards the right side of the midline of the body,

Behind the stomach,

And sense into this organ of transportation and transformation.

And draw your attention down to the heels.

Sense where in space your heels reside.

Sense the distance between the heels and the four walls around you.

Sense the distance between the heels and the ceiling,

Between the heels and the floor.

Notice all of the space around you.

And return back to the space of the spleen.

Notice the distance between the spleen and the four walls around you.

Notice the distance between the spleen and the floor,

Between the spleen and the ceiling.

It is now time for your sankalpa or your intention.

This is an I am statement.

Perhaps it's a phrase or a feeling.

It's positive and concise.

Examples.

I am open.

I am freedom.

Allow your sankalpa to arrive as though it's a whispering from within the seed of your highest truth from within your heart.

If nothing arises,

You can leave space for that.

Once you do have your sankalpa,

Repeat it internally three times,

Placing it within the heart with the intention to expand and grow.

We'll begin to move through the rotation of consciousness.

Rotate your awareness to each part at the same rate as my voice,

Remaining still and awake.

There's no need to move each part rather to become aware as though illuminating individual segments.

And we begin with the right hand thumb.

Feel the right hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of the hand,

Back of the hand,

Right wrist,

Forearm,

Elbow,

Upper arm,

Shoulder.

Remain awake and feel your right armpit,

Ribs,

Waist,

Hip,

Right thigh,

Kneecap,

Shin,

Ankle,

Top of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Feel your left hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of the hand,

Back of the hand,

Left wrist,

Forearm.

Remain awake and feel your left elbow,

Upper arm,

Shoulder,

Armpit,

Ribs,

Waist,

Hip,

Left thigh,

Kneecap,

Shin,

Left ankle,

Top of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Sole of the right foot,

Sole of the left foot,

Right heel,

Left heel,

Right calf,

Left calf,

Right space behind the knee,

Left space behind the knee,

Right hamstrings,

Left hamstrings,

Right buttock,

Left buttock,

Right lower back,

Left lower back,

Right middle back,

Left middle back,

Right shoulder blade,

Left shoulder blade,

Right shoulder,

Left shoulder,

The spine,

Back of the neck,

Back of the head,

Top of the head,

Right side of the head,

Left side of the head,

Forehead,

Right eyebrow,

Left eyebrow,

Space between the eyebrows,

Left temple,

Left temple,

Right ear,

Left ear,

Right eyelid,

Left eyelid,

Right eyelashes,

Left eyelashes,

Right eye,

Left eye,

Top of the nose,

Nose,

Tip of the nose,

Right cheek,

Left cheek,

Upper lip,

Gums,

Teeth,

Tongue,

Lower lip,

Chin,

Throat,

Right collarbone,

Left collarbone,

Stomach,

Spleen,

Navel,

Lower belly,

Whole of the right arm,

Whole of the left arm,

Both arms together,

Whole of the right leg,

Whole of the left leg,

Both legs together,

Whole of the back body and spine,

Whole of the front body,

Whole of the back and front bodies together,

Whole of the head,

Whole body together,

Whole body together,

Whole body together.

Remain awake and without changing the breath,

Notice the fluidity of the breath as we tap back into the meridian of the spleen.

Begin at the toenail of the right big toe,

Across the top of the foot,

Up the leg,

Into the groin,

From the groin along the side of the chest to the armpit.

Begin back big toenail,

Up the front of the leg,

Into the groin,

Front side of the chest,

Up to the armpit.

Continue to watch as the breath moves you from the toe up to the armpit.

Maybe as you visualize the energy along the line of the meridian,

You can sense how this energy feels.

Maybe visualize and allow the breath to lead you without changing,

Without manipulating the breath in any way.

View the breath as though it's a guide,

The energetic line of the spleen,

Big toenail,

All the way up to the armpit.

Allow the breath to carry you through this line of energy.

Sense how the breath can help you move this energy,

Can help you become more aware of this energy.

Letting go of the breath as we move away from the energetic body and into the mind,

Using the concept of duality.

Sense that your body is heavy,

Heavy,

Each arm and leg,

Torso and head,

Heavy.

Move towards this sensation of heavy.

Feel your body heavy as though sand weighs you down,

Heavy.

And then move through neutral to a sensation of light,

Light.

The limbs,

The torso,

The head,

Light.

Where the body feels as though there are feathers all through it,

Light,

Airy sensations.

And just before you feel yourself float away,

Bring back the sensation of heavy,

Allowing the body to rest in neutrality.

Feel yourself become worried,

Hesitant,

Unsure.

In the space of your mat and your body,

Allow yourself to walk towards regret and worry.

To a space of uncertainty,

Open to worry.

And move through neutral into a sense of acceptance where everything is okay,

Where there's a tenderness towards the self,

Complete peace and calm and acceptance.

And while maintaining calm,

Invite back in worry,

Finding a neutral space between the two.

We move from the mind into wisdom.

With each object of visualization,

The invitation is to see it in as much clarity as you can.

Rather than forcing,

Allow the thoughts to be there and to see with as much detail.

Rising sun,

Green clover,

Raging forest fire,

Colorful clouds,

Waterfall,

Waterfall,

Waterfall,

Cars driving on a highway,

Ocean waves,

Dandelion,

Cliff's edge,

Lush jungle,

Rocky mountains,

Your childhood bedroom,

Full moon,

Full moon,

Full moon.

Just like the energy of the spleen,

Begin to walk into the space of openness.

Maybe you see the ocean.

Maybe you see the mountains.

Notice whether in this uncertain place,

You can find acceptance.

Notice as you leave behind self doubt and take in openness.

Notice as you open the door of uncertainty.

In opening this door,

You surrender to whatever lies beyond.

Having faith that letting go and surrendering are opportunities for you to explore the unknown.

You can see the ocean.

You can see the mountains.

You can see the mountains.

You can see the mountains.

You can see the mountains.

Invite the seed of your sankalpa to rise back up.

Repeat it internally once again,

Three times.

The practice of yoga nidra is now complete.

Haryong tatsat.

While inviting the stillness to remain as it is,

Begin to invite small movement into your body.

Deliberate and delicate movement from a place of kindness and reverence.

Notice the way your body feels in your own time,

Rolling to your side and remaining here.

You are welcome to stay here as long as needed.

Opting to move slowly,

Perhaps finding your way to seated.

And offering yourself gratitude for taking the time to rest.

Thank you.

Thank you.

Thank you.

Reviews

This was so good and enlightening for me. I have had a tight inner thigh for a long time. I think it was connected to worry. The visualization at the end was hugely impactful for me. Thank you!!

I love the spleen meridian focus —thank you. This track helped me relax and get back to sleep in the middle of the night.

I’m loving your meridian Nidra connection Amanda. It is so clever and creative and works perfectly together. Thank you so very much for another beautiful meditation.

Beautiful meditation at a perfect pace, healing and enlightening.
Thank you

I loved the incorporation of the spleen meridian!

Excellent. I found this meditation very helpful. I have been practicing qigong for many years. I felt my I needed to balance my spleen meridian. Thank you 😊 💓

Beautiful nidra thank you

Terrific! I hope you do Nidras for the other meridians. 🙏🏽💛💛💛💛💛🙏🏽

Thank you 🙏🏻💚

Excellent

Love it 🥰