Green Tara Yoga Nidra

In this Green Tara, Yoga Nidra Meditation, we bring into our awareness compassion and liberation. This Yoga Nidra is a powerful healing and relaxing practice for the body and the mind. I gently guide the meditator through body awareness, the breath, consciousness, and into a state of being called the bliss body. Although referred to as sleep Yoga, Yoga Nidra provides profound relaxation for the mind and body while maintaining wakeful witnessing awareness.

Transcript

Welcome.

In this Yoga Nidra practice,

We will be turning our awareness to compassion,

Bringing into our awareness the Green Tara,

The Tibetan Buddhist goddess of liberation and compassion,

Holding the Green Tara in the gaze of our consciousness as we cultivate compassion and gratitude for the givingness of life,

The sustainment of life,

And the transformation of our beings.

So when you are ready,

Let's move down to the floor,

Lying on our backs,

And gently prepare the body in its nest,

Making your nest where you are lying very comfortable,

Exquisitely comfortable.

Try your nest on a couple of times and then settle in,

Making any adjustments now as during our Yoga Nidra practice we want to be as still as possible.

And when you are comfortable,

Close your eyes.

And although Yoga Nidra means yoga sleep,

We will not go into a deep sleep.

We will pass through various stages of consciousness into a very deep and relaxed state while maintaining awareness and witnessing consciousness.

As we move from being awake to relaxed to deeply relaxed,

We will gently begin to move through the sheath of the body.

We take our awareness from the gross reality to the subtle reality,

From sensations of the body and breath moving inward to the emotions,

To the mind.

And we work below the conscious mind in this state of relaxed awareness.

And here we can release old samskaras.

They will come up naturally for detoxification.

And you might feel this as sensations,

Emotions,

Or feelings.

You may have colors,

Shapes,

And sounds experienced in your practice.

And all of it is completely natural.

It is important to continue to listen to the sound of my voice and remind yourself to not fall asleep in your practice.

And it is also important to let your practice be exactly what it is,

Welcoming all that arises.

You can gently affirm to yourself now that you will remain awake.

And so settling in,

Sinking into the floor,

Feeling the body against the earth,

Supported,

Letting go,

Listening to my voice,

Draw your attention to the space between your brows,

Turning your gaze inward,

Allowing this to be true refuge,

A place of serenity and profound peace.

Turn your gaze softly inward.

Begin drawing the senses inward.

Allow any sounds surrounding you to fall into the background of your awareness,

Moving inward.

And here in the space between the brows,

In this peaceful quiet place,

Allow the image of the green Tara to come forward.

See Tara in her dynamic manifestation,

Her skin a luminous emerald green,

This green emanating youthful vigor and activity.

Notice the luminosity,

This radiant green.

It is vibrant and alive,

Symbolizing that she is a goddess of action.

She lives on the green growing edge.

She is the green growing edge.

She is adorned with precious jewels,

Pearls and gold.

Her smile is reassuring and warm.

She is seated in posture with ease,

Her right leg extended,

Signifying her readiness to spring into action.

She is at the ready to leap forward to end suffering,

Her deep compassion for the world,

The earth,

The tides of life,

Ready to answer the prayers of all living beings.

Her left leg is folded inward in a contemplative position and her seat is a lotus flower.

Her left hand is in the mudra of granting refuge and holds the stem of a blue lotus that floats over her left shoulder.

It is a symbol of purity and power.

With her right hand she makes a mudra of granting boons and blessings.

In the space between your brows allow Tara to come to you green,

Luminous,

Compassionate,

Wise,

Ready to take action for liberation and the end of suffering.

She is the compassionate liberator of suffering.

Her left hand open in refuge,

Her right hand giving blessings and boons.

Allow Tara to fill the space between your brows.

Allow her essence to arrive in colors,

Sensations,

And awareness.

Relax now into the freedom and compassion and your gratitude for Tara.

Begin to deepen your breath,

Allowing the breath to move from the top of the head on the inhale all the way down to the soles of the feet and exhaling from the soles of the feet to the top of the head.

Full body breathing.

Full body breathing.

Feeling more relaxed.

Feeling the heaviness of your bones sinking into the earth and letting go.

Full body breathing.

And now make an offering to Tara,

Offering her any sorrows,

Undoings,

Losses,

Or grief.

Offer it to Tara for transformation.

Bring to mind all the species of the planet,

Humanity,

The oceans,

The forests,

The rivers,

The glaciers.

Bring to mind the migration and movement of creatures,

Communities,

Wisdom keepers,

And healing and support.

Offer Tara your own personal struggles,

Any illnesses,

Fatigue,

Suffering,

Or discomfort.

Offering it into the compassion of Tara.

As you make this offering,

She sends an emerald wave of light from her heart to the crown of your head.

And like nectar,

It moves with your breath from the crown of your head to the soles of your feet.

Inhaling this luminous emerald green light through your body to the soles of your feet.

And as you exhale,

Move this light to the crown of your head,

Saturating every cell,

Every fiber of your being with compassionate blessings,

Coalescing all wisdom and compassion into a single emerald drop that permeates the crown of the head and travels to the heart,

Saturating the body with every full body breath.

In the voice of your mind,

Repeat this mantra after me.

Om Tare Tuttare Ture Soha Om Tare Tuttare Ture Soha Om Tare Tuttare Ture Soha Om Tare Tuttare Ture Soha And now it is time for your sankalpa.

A sankalpa is an outward expression of your heart's desire.

Remaining completely relaxed,

Allow your heart to bring forth your sankalpa,

Your desire.

Allow it to arise without effort as if the heart is bringing it to your awareness.

Have a felt sense of the sankalpa,

Let the feeling of this manifested intention,

This desire to arise gently in the body,

Relax into the intention,

This felt sense of your sankalpa.

Now formulate the sankalpa into a simple and repeatable statement and let your heart guide you.

When you have your sankalpa statement,

Relax and repeat the sankalpa three times in the voice of your mind with full attention and a felt sense of this sankalpa.

Listen to my voice as you melt into the earth,

Relaxing and letting go.

Bring your awareness to the crown of your head,

Noticing awareness to the space between the brows,

Relaxing,

Letting go to the center of the throat,

Awareness,

The center of the heart,

Letting go.

The solar plexus,

The navel,

The base of the spine,

Heavy,

Relaxed,

Letting go.

The center of the right hip,

Awareness,

The center of the right knee,

The center of the right ankle,

Noticing,

Letting go.

The tip of the right big toe,

The tip of the right second toe,

Noticing awareness,

The tip of the right third toe,

The tip of the right fourth toe,

The tip of the right smallest toe,

Noticing awareness,

The center of the right ankle,

The center of the right knee,

Relaxed awareness,

The center of the right hip,

The base of the spine,

The center of the left hip,

Heavy,

Relaxed,

Letting go.

The center of the left knee,

The center of the left ankle,

The tip of the left biggest toe,

Noticing awareness,

The tip of the second left toe,

The tip of the left third toe,

Relaxed,

Letting go.

The tip of the left fourth toe,

The tip of the left smallest toe,

The center of the left ankle,

Heavy,

Relaxed,

The center of the left knee,

Awareness,

The center of the left hip,

The base of the spine,

The navel,

The solar plexus,

The center of the heart,

The center of the throat,

Noticing,

Letting go,

The center of the right shoulder,

The center of the right elbow,

The center of the right wrist,

Awareness,

Letting go,

The tip of the right thumb,

The tip of the right index finger,

The tip of the right middle finger,

The tip of the right ring finger,

Relaxed,

Awareness,

The tip of the right smallest finger,

Noticing,

The center of the right wrist,

The center of the right elbow,

The center of the right shoulder,

Awareness,

Letting go,

The center of the throat,

Relaxed,

Noticing,

The center of the left shoulder,

The center of the left elbow,

Awareness,

Noticing,

Letting go,

The center of the left wrist,

The tip of the left thumb,

Awareness,

The tip of the left index finger,

The tip of the left middle finger,

Noticing,

Awareness,

The tip of the left ring finger,

The tip of the left smallest finger,

Awareness,

The center of the left wrist,

Letting go,

The center of the left elbow,

The center of the left shoulder,

The center of the throat,

Relaxed,

Noticing.

Bring your awareness to the crown of the head,

The forehead,

Both sides of the head,

The right temple,

Left temple,

Right eyebrow,

Left eyebrow,

The center of the brow,

The right eyelid,

The left eyelid,

The right eye,

The left eye,

The right ear,

The left ear,

The tip of the nose,

The right nostril,

Left nostril,

The right cheek,

The left cheek,

The upper lip,

The lower lip,

The teeth,

Tongue,

Jaw,

Front of the neck,

The right collarbone,

The left collarbone,

The hollow between the collarbones,

The upper abdomen,

The navel,

The lower abdomen,

The pelvis,

The lower back,

The middle back,

The upper back,

The right shoulder blade,

The left shoulder blade,

The whole spine,

The back of the head,

The crown of the head,

The center of the brows,

The throat,

The heart,

The solar plexus,

The navel,

The base of the spine,

The right arm,

The left arm,

The right leg,

The left leg,

Front of the body,

Back of the body,

The whole body,

The whole body.

Experience the wholeness of your body as radiant,

Healthy,

Present awareness.

Experience the wholeness of your body as radiant,

Healthy,

Present awareness.

Inhaling,

Draw the breath through the crown of the head to the base of the spine.

Exhale from the base of the spine to the crown of the head.

Inhaling the breath to the base of the spine.

Exhaling the breath from the base of the spine to the crown of the head.

Counting your breath to yourself.

Inhaling from the crown of the head to the base of the spine.

Say to yourself,

Inhaling 27.

Exhaling from the base of the spine to the crown of the head.

Say to yourself,

Exhaling 27.

Counting down with each breath,

Inhaling 26.

Exhaling 26.

Continue counting your breath down.

If you lose count,

Just return to the beginning,

Starting with 27,

Beginning again.

And now bring your awareness to the space behind your brow.

This is vast,

Open,

Colorless space.

It is infinite,

Limitless,

And receptive.

This is Chitakasha.

It is a sky of consciousness in which all gross and subtle activities of the consciousness take place.

This is where everything is digested and every impression is allowed to move through our being.

As I introduce an image,

See the image as if it is appearing in Chitakasha,

In the screen,

The space just behind the brows.

Allow yourself to feel any emotions and sensations that arise with the image and let them flow easily through Chitakasha.

Welcome all feelings,

Sensations,

And experiences as you maintain witnessing awareness,

Practicing detached witnessing awareness as you cultivate the image of my words in Chitakasha,

The sky of your consciousness.

A green leaf,

A green leaf,

A storm at sea,

A storm at sea,

Two tigers resting,

Two tigers resting,

Sunset in the desert,

Three robin's eggs,

Three robin's eggs,

Sheets of rain on pavement,

Sheets of rain on pavement,

Fresh picked apples,

Fresh picked apples,

A swaying hammock,

A swaying hammock,

An oak tree,

An oak tree,

Old red barn,

Old red barn,

Four birthday candles,

Four birthday candles,

A full moon,

A full moon,

An orange door,

An orange door,

A river at night,

A river at night,

An empty bowl,

An empty bowl,

A moss covered temple,

A moss covered temple,

A gravel road,

A gravel road,

Green rice fields,

Green rice fields,

A firefly,

A firefly,

A dark forest path,

A dark forest path,

A white mailbox,

A white mailbox,

Blue wildflowers,

Blue wildflowers,

A yellow tractor,

A yellow tractor,

A school of fish,

A school of fish,

The night sky,

The night sky,

The night sky,

And be attentive now to the sensations throughout your body of pleasure,

Happiness,

Joy,

Or well-being,

Attentive to sensations of well-being.

I recall a particular event from your life that invites this gratitude and a feeling of well-being into your body temple now and welcoming what emerges just as it is perhaps a sense of being profoundly content just as you are.

Allow this radiant well-being to travel throughout your entire body,

Flowing into your torso,

Arms and hands,

Down into the pelvis,

Legs and feet,

Flowing up into the head and face,

The mouth,

The lips and eyes,

Smiling,

The entire body smiling,

Radiant and alive with a feeling of joy,

Gratitude,

And a sense of well-being,

Radiant well-being.

Remain with the sensation of this radiant well-being and allow it to saturate every cell,

Muscle,

Organ,

And fiber throughout the body,

Radiant well-being,

Compassion,

Gratitude,

Permeating the body and the space around the body now as a field of radiant well-being that is ever-present now.

And be aware of yourself as the witness of all that is now present in your awareness,

Aware of yourself as the witness,

Everything coming and going to you as the witness.

Dissolve into being spacious and unchanging,

Pure awareness,

Just awareness in which everything is coming and going,

Awareness of everything that is arising.

Dissolve into simply being pure,

Radiant awareness,

Experiences coming and going,

You yourself as pure awareness,

Aware and awake as love,

Joy,

Health,

Peace,

Abundance,

Gratitude,

Compassion,

And supreme,

Radiant well-being.

Everything just as it is,

Yourself just as you are.

And gently take your awareness to your heart center,

Breathing in and out of the heart center,

Noticing your breath,

And bring to mind once again your sankalpa,

Your heart's desire.

Bring your sankalpa into your awareness and bring to mind your simple affirmative statement that embodies your sankalpa.

Bringing to mind your affirmative statement that embodies the heart's desire,

Your sankalpa.

And when you have this in the voice of your mind,

Repeat it gently to yourself three times.

Your yoga nidra practice is complete.

Thank you for joining me.

Take a moment to gently awaken the body,

Fully awake and supremely relaxed.

May this practice serve you in wonderful ways,

Cultivating compassion and gratitude for yourself and others.

And as this practice serves you,

It serves all others.

So thank you so much for your practice.

Until next time,

Aum Tare Tuttare Tare Soha.

Namaste.

Take good care.

You

Reviews

Good pace and direction, I really liked this nitra. Thank you, namaste 🙏

I love Tara so much, so this was perfect - thank you!!