Yoga Nidrā For Appreciation
A script I wrote with an Amrit inspiration for expanding appreciation. We begin with exhaling into the earth and watching the pause at the bottom of the exhale. Rotation of consciousness begins at the soles of the feet. Breathing is from the tail to the crown. Finally, in the visualization portion, we sink into the sand and land in a cave with candlelight to create intentions. Enjoy! If you like my offering and vibe, please follow me, rate/review, or leave a comment.
Transcript
Welcome to practice of yoga nidra.
Adjust your body in corpse position,
Shavasana.
And grab any props that you need to feel supported and comfortable.
Allow your toes to fall open,
Your palms to turn up.
Close the eyes and welcome a deeper breath.
As you inhale,
Watch the breath rise from toe tips up the body,
Spine,
Fingertips to crown,
Collecting tension.
Slowly exhale out of the mouth and allow awareness to move with the breath back down,
Exit tension out of fingers and toes to the earth.
Again,
Slow the breath,
Inhale,
Toes,
Fingers,
Crown.
Out the mouth,
An invitation for all thought,
Holding an expectation to exit out of fingers,
Toes to earth.
One more time on your own,
Please.
Smoothing the breath.
And at the bottom of your exhale,
Release the control of the breath,
Tongue soft.
Watch the natural breath at your navel.
And notice how your body exhales so naturally into the earth,
Bones drop.
Notice as your body exhales into the earth,
There's a little pause at the bottom of the exhale,
So effortless.
And bring your attention to that pause as your body naturally exhales at the navel and drops to the earth.
There's a pause.
Finding stillness and sweetness in that pause.
Your body exhales and the heels drop.
Rest in that space where there's no breath.
The body exhales and the back of the knees drop and there's stillness.
Watching how the bones become heavy on the exhale,
The glutes drop and there's a pause at the bottom of the exhale.
And shoulder blades drop.
The body exhales,
Whole spine heavy.
Think into that stillness.
Body exhales in the hands,
Pull to earth.
Breath pauses.
Letting go to earth,
Elbows drop,
Stillness.
And back of head sinking as the body exhales and there's a brief pause of breath,
No breath.
Body,
Mind and heart still and soft.
The more you give your body to the floor,
The more you recognize your wholeness within.
So grounded and centered.
Mind present and soft.
Now bring your attention to the heart beating in your chest and follow those heartbeats.
Listen,
As your heart is filled with spirit,
Allow an intention to arise for your practice,
For your life.
Something you are creating and tending to in your garden,
Your garden of life.
As you create a simple present tense statement,
See yourself doing,
Having and feeling.
Feeling the quality of being that it's here as you repeat your intention silently three times.
And if nothing arises,
Enjoy the silence.
Believe without a doubt that your highest self is spoken.
And your intention has arrived.
Follow my guidance.
As you move your awareness through your body,
Receive my words energetically.
And as you're listening to my voice,
Hold on to less and less of what you hear.
Feel both soles of feet at once.
Top of the right foot.
Top of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Both ankles at once.
Right shin.
Left shin.
Release all doing.
Feel both knees.
Right thigh.
Left thigh.
Pelvic floor.
Pubic bone.
Right hip.
Left hip.
Navel.
Space between the front ribs.
Center of chest.
Right clavicle bone.
Left clavicle bone.
Both armpits at once.
Left upper arm.
Right upper arm.
Both elbows.
Right forearm.
Left forearm.
Both wrists.
Both hands.
Both wrists.
Palm of left hand.
Palm of right hand.
Right thumb.
Second finger.
Third.
Third.
Fourth finger.
Fifth.
Left thumb.
Index finger.
Third finger.
Fourth finger.
Fourth finger.
Fourth.
And fifth.
Hollow throat.
Chin.
Tip of tongue.
Lower lip.
Attention so effortless.
Upper lip.
Right side jaw.
Left side jaw.
Cheek bones.
Tip of nose.
Right ear.
Left ear.
Breath so soft.
Right eye.
Left eye.
Left eye.
Eyebrow center.
Forehead.
Top of head.
Back of head.
Back of neck.
Back of neck.
Right shoulder blade.
Left shoulder blade.
Both ribs in the back.
Tailbone.
Whole spine.
Whole spine.
Back of right thigh.
Back of left thigh.
Right forearm.
Right forearm.
Left forearm.
Both arms together.
Hands and fingers.
Both legs together.
Feet and toes.
Torso front and back.
Whole face and head.
Whole body.
Whole body all at once.
Effortless attention.
Infinite breath.
Nondoing awareness.
Moving through the whole body.
Bring your attention to the natural breath.
Allow your breath to move from the tailbone up the back of the spine on the inhale to the top of head.
Exhale from the crown of the head back down the spine to tip of tail.
Continue.
Inhale tip of tail to crown.
Inhale crown to tail.
Exhale from the crown of the head.
Exhale from the crown of the head.
Exhale from the crown of the head.
Exhale from the crown of the head.
Releasing that technique,
Bring your attention to the eyebrow center.
All past,
All future dissolve into this moment now.
Find unconditionally open and present to all that passes in your field of awareness at the eyebrow center.
Judge nothing and experience the scene I name fully with all imagination and emotion.
See yourself walking barefoot in an empty desert at dusk.
A barren landscape.
Look down at your feet in the sand.
What do your toes look like in the sand and what color is the sand?
The sky full of infinite colors.
The sand soft with every step.
The next step you take the earth swallows you whole.
You take a breath.
Close your eyes and you begin sinking.
As you descend into the sand,
Your life flashes in your memory.
All that you've created in your life to this moment flash in your mind,
People,
Things,
Accomplishments,
The legacy of what you know to be sweet in your life.
Feel a sense of appreciation.
Suddenly your feet hit the damp earth and you are in a cave.
Dirt all around the walls under your feet.
You hear droplets of water falling from the ceiling.
There's an unlit candle in this dark cave.
A single match,
You light the candle and stare into the flame.
In the candle flame that's illuminating the dark cave,
You begin to see the intention that you created at the beginning of practice manifested in full form.
See yourself having it,
Feeling it.
As you stare into that candle flame,
Your intention is manifested into abundant reality now.
And in the cave,
You lie down in the dirt and you feel the earth hold you in a state of ease knowing that all your intentions are manifesting now.
Going back to the same statement that you created at the beginning of practice,
Same words,
Same feeling.
Repeat your sankalpa three times silently.
Feel the presence of your spiritual angel guides,
Your loved ones on this plane and in all dimensions surrounding you and blessing you with their grace now.
Feeling your body lying on the floor,
So help.
Allow your awareness to slowly begin to rise to the surface.
And welcoming the abundant blessings.
And when you're ready,
Letting your breath slowly begin to deepen.
Taking your time,
Moving your body and awakening your body slow.
And then as you breathe and move the body,
You may make your way to a fetal position to the right in your own time.
And then from fetal position,
You'll make your way up to seated and we'll practice palming to welcome the world into our senses flow.
So you can rub your hands together,
Creating warmth and energy in your hands as you breathe,
Feeling your touch.
And then as you exhale,
Place the hands over the eyes,
Cupping the eyes and feeling the gentle pressure of your hands,
Take a breath.
You can rub the hands again and either you'll do that again,
Cup the eyes,
Fingertips above the eyebrows,
Breathe in or you'll place the palms to the soles of the feet,
Grounding your roots.
Inhale.
Exhale.
Breathing right hand to the heart,
Left hand on top,
Then right thumb crosses over left.
This is called Eagle Mudra.
And we'll first exhale,
Breathe in.
Call on the elephant-headed deity,
Ganesha,
As Ganapataye,
May he bring success and prosperity and abundance.
And whatever happens next,
As you step off the mat and into your world,
We say om Gom Ganapataye namaha,
Join me when you're ready.
Om Drona Pata Nirmala Om Drona Pata Nirmala Om Drona Pata Nirmala Jay,
May you praise and celebrate the flow that guides you organically.
Whatever flow,
Heart,
Practice,
Spirit,
Life,
And may you not resist whatever's happening.
We say,
Jayo flow.
Jayo flow.
Then honoring these Eastern traditions,
The collective consciousness,
And the sacred space shared,
We say namaste.
Namaste.
Thank you.
Thank you.
