Yoga Nidra Nurturing Attention

Yoga Nidra to address your emotional need for attention, to give and receive attention in balance. This practice is to give your body the nurturing attention through rest and relaxation. An invitation to allow yourself receive deep healing rest for body, mind and spirit.

Transcript

Welcome to this Yoga Nidra for nurturing your human need for attention.

My name is Anne-Marie and I will be your guide today.

Welcome yourself to this practice as you allow yourself to land and let go anything from your day so that you can be as present as possible and give yourself the attention you deserve for this practice.

Attention is a form of nutrition which we need to balance by giving our attention to others and allowing ourselves to receive attention by others.

The energy centre connected to your need for attention is your Sacral Chakra,

Your second energy centre located two inches below your belly button.

The nurturing care of your womb centre where you first received all the nutrition you needed as a fetus in your mother's womb.

This centre is associated with pleasure,

Nutrition,

Nurture,

Creativity and joy.

Your ability to flow through life as you allow yourself to surrender to the flow of your creative life force bringing the balance of giving and receiving,

The doing and being,

The yin and yang.

As you pay attention to your innate gift as a unique human being in the world,

Bringing balance to your feminine and masculine energy,

The left and right side of your body and brain,

The creative and the rational,

The spiritual and material,

The physical and the mental.

As you lay your body down on whatever surface you like,

Find a comfortable position so that you can remain still for the practice.

The pose of Shavasana,

Also known as Corpse Pose,

Is recommended for Yoban Indra.

However you know your body so find the position most comfortable so that you may remain awake for the practice.

As you cover your body with blankets,

Place pillows beneath your head,

Under your knees,

Perhaps a covering over your eyes if that feels comfortable for you.

This is a practice of self-love so ensure you have everything you need to remain comfortable and cozy for your practice.

All of you is welcome here as you settle your body on the surface beneath,

Feeling the parts of you that are connected to the surface and seeing if you need to make any adjustments to make yourself even more comfortable.

As you bring your attention to your breath,

Noticing your body breathing,

Without changing anything just noticing as you allow your body sink deeper with each out-breath,

Breathing in and breathing out,

Your life force energy breathing through you,

Attending to the air in your lungs as they rise and fall,

Inflating with your in-breath,

Deflating with your out-breath,

The beautiful natural rhythm of your breath,

Naturally moving in a dance of fresh oxygen with your in-breath and carbon dioxide with your out-breath.

As your attention is on your breath,

See if you can breathe in for the count of four,

Hold for the count of four,

Breathe out for the count of four and hold for the count of four.

This practice is called the box breath and brings a balance to your breath,

Breathing in for the count of four,

Holding for the count of four,

Breathing out for the count of four,

Holding for the count of four.

Repeat this breathing practice for four more rounds,

In for four,

Hold for four,

Out for four,

Hold for four,

Four,

Four,

Four.

Now relax your breathing,

Bring the natural rhythm of your breath back,

Breathing in and breathing out,

Flowing and releasing as you relax deeper into the surface supporting you.

The practice of yoga nidra begins now.

This is the time where you set your intention for your practice,

Also known as your sankalpa.

This is the vow you make to yourself for your practice.

You may already be working with the sankalpa which you can continue to use for this practice,

Or you may want to choose a new one especially for this practice.

This practice is your emotional need for attention,

So you may like to choose one of these.

I deserve attention in my life.

Life is pleasurable.

I move easily and effortlessly.

I absorb information from my feelings.

Repeat your sankalpa three times now.

Then you can allow your sankalpa to drift away into the ether,

Carried away by the wind,

And trust that it will be minded and witnessed and heard by the divine universe.

Breathing deep now into your belly as you feel it rise with your in-breath and fall with your out-breath.

As you breathe in it expands and as you breathe out it contracts.

Breathing in ebbing and breathing out flowing.

This area is where your sacral chakra is located,

Two inches below your belly button,

Your second energy center,

Your center of joy,

Nourishment,

Pleasure,

And creativity.

Bringing your attention all the way here into your sacral chakra and breathing deeply for a few moments before you move your attention up to your solar plexus,

Two inches above your belly button,

Then to your heart chakra,

The center of your chest,

Then to your throat chakra,

The center of your brow where your third eye is located,

The top of your head where your crown chakra and seventh energy center is located,

Your connection to source,

The top of your head before you move your awareness to the right side of your body,

To your right temple,

To your right eyebrow,

To your right eye,

To your right cheek,

To your right shoulder,

To your right arm,

To your right wrist,

To your right hand,

All five fingers,

To the palm of your right hand,

To the back of your right hand,

To your right arm,

The right side of your torso,

To your right hip,

The top of your right leg,

To your right knee,

To your lower leg,

To your right ankle,

To your right foot,

To all five toes,

To the sole of your right foot,

To the top of your right foot,

To your right leg,

To your pelvic area where your root chakra,

Your first energy center is located,

Up to your sacral chakra,

To your solar plexus,

To your heart center,

To your throat chakra,

To your third eye,

To your crown chakra,

The top of your head,

Your connection with source,

Then moving down the left side of your body,

Starting with your left temple,

Your left eyebrow,

Your left eye,

Your left cheek,

Your left shoulder,

Your left arm,

Your left wrist,

Your left hand,

All five fingers,

The palm of your left hand,

The back of your left hand,

Your left arm,

The left side of your torso,

Your left hip,

The top of your left leg,

Your left knee,

Your lower leg,

Your ankle,

Your left foot,

All five toes on your left foot,

The sole of your left foot,

The top of your left foot,

Your left leg,

Your pelvic area where your root chakra is located,

Your first energy center,

And up to your sacral chakra,

Your solar plexus,

Your heart center,

Your throat chakra,

Your third eye,

Your crown chakra,

The top of your head,

Your connection with source,

The whole right side of your body,

Front and back,

The whole left side of your body,

Front and back,

Your whole body,

Your whole entire body,

Bringing a balance to your whole body,

The right and left,

Completely balanced and relaxed.

As your attention lands once more on your sacral chakra,

The center of nurturance and nourishment,

The color to imagine is a magnificent orange,

Like the rising sun at dawn or the setting sun at dusk.

The center of your womb space is where all life begins,

The creation of all humanity in the nurturing care of the mother.

You are all nature,

Just as you breathe in oxygen from the trees,

You breathe out carbon dioxide for the trees.

This is natural giving and receiving of nature without effort,

Just naturally occurring.

Keeping the image of the giving and receiving from the trees and to the trees,

Feeling the energy of giving.

How does that feel in your body when you give freely of your attention?

Then let that go and bring the feeling of receiving into your body,

Just opening your sacral chakra to receive.

How does that feel as you allow yourself to receive,

Bringing a memory of receiving and how it feels before you slowly let it go?

Then bring both the energies of giving and receiving into balance before you bring the feeling of holding on into your body.

How does it feel?

Where can you feel it?

And let it go,

Feeling the energy of letting go into your body.

And where do you feel that?

Before you slowly let it drift away and bring a balance of both energies into your body,

Holding on and letting go.

As you bring the feeling of fullness into your body,

Where you feel that?

Fullness.

How does it feel?

Then let it go and bring the feeling of emptiness into your body.

Where do you feel that?

And how does that feel?

And then let it go and bring a balance once more to your body,

Just right feeling,

Neither full nor empty,

Just right.

As you keep that feeling of just right and the balance in your body,

Imagine now that you are at the top of a magnificent mountain surrounded by trees behind you as sunrise.

The sun is just peeking up from its slumber in the east as the moon sets in the west.

Both the sun and the moon are visible to you.

The moon is in full luminescent glory,

The healing feminine energy emanating from grandmother moon before she lays to rest.

As you start to feel the sun as it emerges and warms your body,

That warmth of the sun firing up in your belly,

Your sacred chakra and the whole sky is now the most electrifying orange with the masculine energy of grandfather sun rising above the earth to start a new day.

And for a split second there is a balance of the feminine grandmother moon and the masculine grandfather sun bringing harmony into your whole body,

Energizing every chakra in your body so that you feel more aligned than you have in a very long time.

Everything else falls away for this split second.

As you bring your attention to your body,

Breathing in the oxygen from the trees around you,

You notice how the carbon dioxide you emit is literally wrapping around all the trees surrounding you.

You can feel the green oxygen entering your nostrils,

Going down into your lungs before finally landing in your belly,

Then releasing the carbon dioxide for the trees.

You and the trees become one,

Breathing together,

The air wrapping around you both as you merge into the ground.

The roots of the trees become your feet,

Your legs as you completely connect with nature,

Grandfather sun,

Grandmother moon,

The earth,

The trees,

The mountain,

All of it is you.

You are at one with nature as you enter into a deep state of complete relaxation as everything else falls away so that you feel the peace of being at one with who you really are,

Nature,

Resting here for a few minutes,

Completely smcloud of layer and overrun by super-fullness.

Music As you slowly bring your awareness back from the roots of the trees connected with your feet and your legs,

Your sankalpa emerges into your awareness for your attention once more,

As you stated three times now,

Before allowing it to be planted deep into the roots,

Knowing it will become a reality at exactly the right time.

Then set an intention to ensure you allow yourself to bring balance to your body every day,

Nurturing yourself in whatever way feels right for you on any particular day.

You are a unique being of light and every day is different and different practices will suit your needs on different days.

Today is time for your attention,

Your ability to give and receive and balance,

Knowing you deserve this attention every day in every way and any way you feel is right for you.

The practice of yoga nidra is now complete.

As you slowly bring your awareness back into the room,

Into the space where your body is lying,

Just feeling your body on the surface beneath,

As you gently bring some movement to your body,

Just really gently and tenderly bring your attention into moving your hands,

Your feet,

Moving your head side to side,

Stretching your right side,

Stretching your left side,

Stretching your whole body really gently and then slowly move to one side of your body and curl up into the fetal position and remain there for a few minutes.

When you feel you have rested in the fetal position for long enough,

You can slowly uncurl your body until you find yourself in a seated position and then and only then you can open your eyes and come back into your space.

Thank you for choosing to practice with me today.

I am honored to have had you here.

Haryam Sat.

Namaste.

Namaste.

Namaste.

Namaste.

Reviews

Lovely words and pace very comforting Thankyou ☺️🙏

Really relaxing. Thank you.