Yoga Nidrā For Blooming
A script I wrote with an Amrit inspiration to invoke blooming. We begin with settling and Brummery (bee-sounding) breath. Rotation of consciousness is a variation of 26 points. Breathing is counting backward from ten on the exhale at the eyebrow center. Finally, the visualization portion has a park, spring garden, and entering a well. Enjoy! If you like my offering and vibe, please follow me, rate/review, or leave a comment. This track contains ambient sounds in the background
Transcript
Welcome to practice of yoga nidra.
As your body takes the shape of shavasana,
Corpse pose,
Adjust the body,
Moving until you find supreme support and comfort.
Toes falling open,
Feet hip width or mouth width,
Palms up as the arms widen.
Begin with the B sounding breath or the brumery breath.
Draw the breath from toe tips rising,
Fingertips to crown.
When you exhale,
Seal the lips and hum.
Move the vibration back down from top of head down the body to fingertips and toe tips.
Let's begin.
Inhale,
Slow the breath,
Let it rise from toes,
Fingers to crown.
Seal the lips,
Hum gently and then wash the breath,
Move back down,
Allowing the vibration to move through the whole body.
We'll do about three total.
Hum.
Hum.
And the next time you complete that exhale,
Release the breath and now we'll inhale,
Rise the breath,
Same pattern,
But exhale with a sigh or a ha.
Hum.
Letting go,
Bones drop.
Again please,
Slow the breath.
Sigh or ha.
Letting go even more,
One more time.
Ah.
And at the bottom,
Let the breath become soft.
And from this moment on,
Release all doing,
Trying.
Give your body to the floor.
As your bones drop,
Feel supported and held by the earth.
And as you're held by the earth,
All thoughts can dissolve,
Tensions,
Worries or resistance.
The floor holds you as you let go into the floor.
And your inner ear expands,
Just listening.
As you notice sounds in my voice,
You release the narrative.
And over time,
You're listening,
Present,
But detaching from sound.
Holding on to less and less of what you hear and softening more.
And your breath is so soft.
At the navel,
Watch how the natural breath fills the belly.
And then on the exhale,
As the breath empties,
The belly softens and so does the breath.
And your breath becoming quieter.
Every exhale,
The body becomes stiller.
And counting your breaths backwards,
Only on the exhale at the navel,
So next exhale,
10.
Next exhale,
9.
Breath so soft to zero,
Please continue.
At zero.
Breathing in complete ease.
And welcoming this experience as it unfolds and if any distractions arise,
Thoughts,
Sensations,
Sounds,
Commit to distractions as being opportunities for deepening your practice.
Deepening your practice.
Follow my guidance and bring a light touch of awareness to the areas I name.
The surrounding areas will also soften as your awareness is releasing stagnant energy you're holding.
Feel the eyebrow center,
So soft.
Tip of tongue.
Hollow throat.
Right shoulder.
Elbow.
Wrist.
Tip of thumb.
Tip of index finger.
Tip of middle finger.
Tip of ring.
Tip of pinky.
Right wrist.
Elbow.
Shoulder joint.
Hollow throat.
Left shoulder.
Elbow.
Wrist.
Tip of thumb.
Tip of index.
Tip of middle finger.
Tip of ring.
Tip of pinky.
Left wrist.
No effort.
Elbow.
Shoulder.
Hollow throat.
Center of chest.
Right nipple.
Center of chest.
Light touch of awareness.
Left nipple.
Navel point.
Pelvic floor.
Right hip.
Knee.
Ankle.
Tip of big toe.
Tip of second.
Tip of third.
Tip of fourth toe.
Tip of fifth toe.
Release all doing.
Feel right ankle joint.
Knee.
Hip.
Pelvic floor.
Left hip.
Knee.
Ankle.
Tip of left big toe.
Tip of second toe.
Tip of third.
Tip of fourth.
Tip of fifth toe.
Left ankle.
Knee.
Hip.
Navel point.
Space between the ribs.
Center of chest.
Eyebrow center.
And top of head.
Feel the whole back of head.
Face.
And jaw.
Whole spine.
Down of torso.
Back of torso.
Pelvis.
Both legs.
Feet.
Toes.
Both arms.
Hands.
Fingers.
The whole body.
Non-doing awareness moves through the whole body.
An effortless breath through the whole body.
Bringing your attention to the eyebrow center,
So soft.
And watching the natural breath move through the eyebrow center.
And every exhale,
Watch the eyebrow center soften.
And begin to count your exhales backwards from ten to zero.
Next exhale,
Ten at the eyebrow center.
Next exhale,
Nine.
Continue.
Exhale.
Exhale.
At zero.
Rest into deeper states of tranquility and peace at the eyebrow center.
Exhale.
And bringing your inner gaze to the eyebrow center,
Imagine space,
Emptiness,
And darkness.
And darkness behind the forehead,
Behind the eyes.
This empty darkness,
The power of your imagination,
Your conception,
Your creative visualization.
Hold nothing back as you will to mind at the eyebrow center,
The images I name,
And feel it with your whole body,
Emotion,
All of your experience.
It's a spring afternoon.
And you're at a park.
There is a stone pathway.
And as you walk on it,
You enter a flower garden.
And inside of you,
The flowers are like two walls,
Seven to eight foot high.
And they're all the different kinds of flowers that are your favorite.
Noticing the flowers in the garden.
They're red flowers.
Pink.
White.
And as you walk along the path,
Different flowers emerge.
Orange.
Purple flowers.
Blue.
And as you continue to walk down the path in the center of the flower walls,
You can smell the intoxicating fragrance.
And there's bees drinking the nectar of the flowers.
And they're buzzing around you.
You're not scared.
And you can smell the fragrance in the air,
Flowers,
And the sound of buzzing bees.
At the end of the stone path of flowers,
You see some bricks and you walk towards it and it's a well.
And you see the well so dark,
So deep.
And there's a bucket.
You decide to get inside the bucket,
And there's a rope that you can lower yourself into the well.
And as you lower yourself into the well,
It's cool and quiet.
The light at the surface begins to dim.
And the lower you go,
The light begins to dissolve and there's only darkness.
As you lower yourself deeper into the well,
All there is is dark,
Silent,
Safe,
Stillness.
And you can see the light.
And the light begins to dissolve.
And you can see the light.
And you can see the light.
Let your mind merge and melt into the presence.
And enter the sanctuary of silence.
In this silence,
Hear the call from love to love.
In your silence,
Hear the call from love to love.
And in that silence,
In that love,
See and sense the light in the jewel of the heart.
Feel your body lying on the floor.
Allow your awareness to slowly rise to the surface.
Begin to sense the room around you,
The ceiling,
The walls.
And you're more than welcome to continue resting.
Some of you will begin to deepen your breath.
And if you're not feeling your time,
Again you can stay resting.
But as your breath deepens,
Some of you will want to move.
And it might be a little movement or it might be a bigger movement.
Some of you might want to stretch and reach.
And if you do want to move,
Then you can meet us in a fetal position to the right.
And as you'll slowly make your way up to seated,
We're just going to do a little tapping to bring some life back into first our feet,
Our roots.
And so you can just slap the bottoms of the feet or you can bring the fingers together and make little beak points.
And just tap up and down the feet,
Breathing in and breathing out.
Just grounding your roots.
Good.
And then we're going to do it to the face.
So if you want gentler approach,
Then you can kind of finger pad.
I want to say twiddle,
But I don't know if that's the right word.
Over your eyebrows or eyes.
I like to kind of slap and I like to get in the jaw,
Too.
So open and close the jaw a little.
Breathe in.
Breathe out.
You can smack,
Slap the top of the head a little gently.
Back of head.
Breathe in.
Breathe out.
Good.
And release and feel the sensations as you gather the hands to the heart.
So Om Mani Padme Hum is the jewel in the lotus of the heart.
It's a mantra,
The prayer that helps us recognize two of the four noble truths of Buddhism,
The cause of suffering and the way to seize suffering.
The path to seize it,
The cessation of it.
So first we'll all exhale.
Breathe in.
Big breath.
Big breath.
Exhale.
Thumbs to the eyebrow center.
Honoring the tradition of yoga in the sacred space shared.
We say Namaste.
And then right hand to the heart,
Left hand on top.
You cross the right thumb on top.
This is the Eagle Mudra or the wings of the heart.
Jay is a Sanskrit word.
It means praise.
Praise your practice of life,
Of spirit,
And whatever guides you,
Your heart.
Please follow the flow of its guidance.
And may you not resist it,
But let it guide you organically.
So we say Jayo flow.
Jayo flow.
Thank you.
