Yoga Nidra For Growth

A script I wrote with an Amrit inspiration intended to promote balance in the transition from Winter to Spring. Rotation of consciousness is a variation of 26 points adding lightness. Next, add heaviness to bigger body parts. Breathing is from the pelvic floor to the crown. The visualization portion is a golden seed in frozen soil that sprouts above ground. Enjoy! If you like my offering and vibe, please follow me, rate/review, or leave a comment. Big love!

Transcript

And welcome to your practice of yoga nidra.

As your body takes the shape of shavasana,

Just make yourself comfortable with props and adjust your body as you need.

Palms up,

Widen the arms and let the toes fall open,

Hip width or mount width apart.

And as the body becomes still,

Exhale out of the mouth and give your bones to the earth.

Now inhale,

Rise the breath from toe tips up the spine.

Fingertips to crown.

Exhale out of the mouth and trace the same pathway back down.

Invite tension to leave out of toe tips and fingertips to the earth.

Again,

Inhale,

Gather,

Rise the breath.

And this time when you exhale down,

Sigh,

And this time when you exhale down,

Sigh,

And let go.

Again.

Ahhhh,

And letting go even more.

And one more.

And when you're ready,

Release the control of your breath.

And as your breath softens,

Dissolve all thoughts,

Tensions and worry.

And a suggestion to the mind,

To the body,

To the mind,

To the mind,

To the mind,

To the body,

To the mind,

To the body,

To release all doing.

Release all trying.

And you rest into being,

Becoming.

Your awareness expands to sensation,

Inviting feeling to rise to the surface.

And without any labels,

Judgment or language,

You witness sensation.

As you witness pure sensation,

Pure sensation,

This is your connection to your source.

And you're just listening.

No need to hold on to every word I say.

But you hear my voice.

And as you listen to my voice,

Your body relaxes.

Listening and feeling.

And you release all doing.

And experience this experience undistorted by what you like or don't like.

And you can repeat silently as I step into yoga nidra.

I step into sacred territory.

I let go of the limitations that are continually held in my physical,

Mental and emotional bodies that keep me from realizing the divine potential born within me.

Repeat silently,

Feel it.

I am love.

I am light.

And all I seek is within.

Allow your awareness to touch the areas that I name.

And as you bring your attention to that area,

The surrounding areas will soften as well.

Bring your attention to the eyebrow center and feel lightness there,

Like a cloud to the hollow of throat.

So light.

Right shoulder.

Elbow.

Like a cloud,

So light wrist.

Tip of right thumb.

Tip of index.

Tip of middle finger.

So light.

Tip of ring.

Tip of pinky.

So light like floating right wrist.

Elbow.

Shoulder.

Tip of tongue.

Left shoulder.

So light.

So light elbow.

Like a cloud,

Left wrist.

Tip of left thumb.

Tip of index.

Tip of middle finger.

So light.

Tip of ring.

Tip of pinky.

Left wrist.

Elbow.

Floating.

Shoulder.

So light.

Hollow throat.

Center of chest.

A touch of lightness to right nipple.

Center of chest like levitating.

Left nipple.

Center of chest.

So light.

Navel point.

Pelvic floor.

Touch of lightness to the right hip.

Knee.

Ankle floating.

Tip of right big toe.

Tip of second toe.

Tip of third.

Tip of third.

Tip of fourth toe.

Tip of fifth toe.

Right ankle.

Knee floating.

Hip light like a cloud.

Pelvic floor.

Left hip so light.

Knee.

Ankle.

Tip of big toe.

Touch of lightness to the tip of second toe.

Tip of third.

Tip of fourth.

Tip of fifth toe.

So light.

So light.

Ankle.

Left knee.

Hip.

So light.

Navel point.

Space between the ribs.

Center of chest.

So light.

Eyebrow center.

And top of head.

Now bring a feeling of heaviness to the back of head.

Sinking.

Forehead heavy.

Jaw sinking.

Shoulder blades.

Face of skull pulled to the earth.

Tailbone so heavy.

Whole spine.

Whole right arm sinking.

Whole right arm sinking.

Whole left arm.

Heavy.

Whole right leg.

Pulled to the earth.

Whole left leg.

Whole left leg.

So heavy.

Hands.

Feet.

Fingers.

Toes.

Whole body heavy.

Whole body sinking.

Whole body.

Pulled to the earth.

Completely held and supported.

Bring your attention to the natural breath.

Watch the inhale rise from the pelvic floor to the crown of the head.

Exhale.

Exhale.

Exhale.

Exhale.

Watch the inhale rise from the pelvic floor to the crown of the head.

Watch the exhale fall from the crown of head to pelvic floor.

So soft.

No effort.

Inhale pelvic floor to crown.

Exhale crown to pelvic floor.

Just watching the natural breath trace this pattern.

Without changing the breath.

Just align your awareness.

Inhale pelvic floor to crown.

So soft.

Exhale crown to pelvic floor.

Continue.

Exhale.

Exhale.

And releasing the breath.

Bring your attention to the eyebrow center.

And will the images that I name through your imagination and your capacity for conception of the mind.

And as you visualize these images,

Feel it with every cell of your being.

As your gaze is at the eyebrow center,

Just darkness.

Pitch black.

And now imagine a tiny golden seed in the darkness.

So small,

The golden seed.

So bright in darkness.

Surrounded by earth.

This seed.

Once frozen deep in the soil.

Resting and gathering nourishment and potency.

In the cold dark months.

Stillness and utter darkness,

This golden seed.

Collecting vitality.

Finding strength in no action.

And patiently waiting.

The light of the golden seed shining so bright golden light.

And on the surface of the earth above.

Gentle pitter patter of rain.

Bringing moisture to the soil below.

The sun shines through the rain droplets above.

And the soil slowly begins to thaw.

The soil dense and warm.

The golden seed shining so bright and around the seed.

Blades of grass begin to grow.

The light of the golden seed.

Shining so bright until the shell can no longer contain the light.

Breaking the outer rim.

A tiny sprout emerges through the shell of the seed.

In the soil,

An ecstatic curly cue of a sprout.

Full of energy and enthusiasm,

This sprout begins to grow through the soil.

Toward the surface and the sun.

The sprout must be strong.

And the sun must be strong.

The sprout must be strong to push its way upward.

And simultaneously flexible to move around obstacles like rocks in the soil.

Insects.

Roots of trees.

Animals.

But the seed,

The sprout continues on and the surface is approaching.

The heat from the sun allows the surface of the soil to be soft.

And the seedling rises.

Breaking through the surface of the earth.

Feeling the sun rays.

The light rain.

Gentle breeze.

And birds chirping.

And over time the seed grows in blooming light.

Over time the seed grows in blooms.

Use your infinite imagination.

Does your sprout turn into a flower?

A tree?

A shrub?

A tree that bears fruit.

And just reveling in the transformation of the seed to the sprout to a fully manifested plant or tree or flower.

And now let your mind merge and mount into the presence and enter the sanctuary of silence.

Feel the presence of any teachers,

Angels,

Spirit guides,

Family members or loved ones.

Receive their insights,

Support and unconditional love right now.

Right now.

Inhales and exhales.

Exhales and exhales.

Exhales and exhales.

The She is free and needs me For my whole life She is free and needs me Feeling your body lying on the floor And just allow your awareness to begin to rise to the surface Listening to the sounds of the room around you Begin to deepen your breath You can stay resting as long as you need and as long as you like And your body will wake up slow when you're ready,

There's no rush Whether it's just wiggling the fingers Or maybe stretching Or hugging the knees into the chest And we'll meet in fetal position to the right Or you can stay resting And when you're ready to come to seated You'll bring your hands to your heart,

No rush And actually we'll do a little tapping of the soles of the feet So you can just slap the hands on the soles of the feet Just bringing some energy into your feet,

No rush Breathing,

Just activating your roots And if it doesn't feel too jarring to do it lightly on your face So like over the eyes I like to open the jaw a little,

The cheeks and jaw breathing Exhale Good,

And then hands to the heart So we'll chant each syllable of Aum,

A-oo-m Exhale Breathe in Now Aum,

Breathe in Now the Arabic equivalent of Aum is Hu,

H-u,

Breathe in Bringing the thumbs in prayer to the eyebrow center And gathering the offering Honoring the tradition of yoga and the sacred space shared We say Namaste And then we'll do evil mudra So you can bring right hand to heart then left hand on top Then you cross the right thumb on the left And the heart wings are the fingers Jai So praise the flow that guides you The heart flow,

The spirit flow,

Your life flow May you listen to its guidance and you let it guide you We say Jai-yo-lo Jai-yo-lo Thank you

Reviews

Once again...Amazing!

Beautiful and relaxing. My cat laid on my belly the whole time purring along. This was just what I needed to relax and focus. Gentle and reassuring. Thank you!!