Yoga Nidra | Cultivate Gratitude

This is a 54 minute guided yoga nidra for cultivating gratitude. Gratitude practices have been shown to support greater happiness, positive emotions, resilience, and improved health. This practice will support you in cultivating the feeling tone of gratitude from the inside out, sowing the seeds for gracious receptivity, gratefulness, and grace.

The techniques of yoga Nidra systematically relax the body and mind. Give yourself the gift of your own time and presence. It is time to rest, reset, and restore.

Transcript

Hello,

My name is Christine.

Thank you for joining me today.

Welcome to your yoga nidra practice for cultivating gratitude as a positive bhava or feeling tone.

The word gratitude is derived from the Latin word gratia which means grace,

Graciousness,

Or gratefulness depending on the context.

Gratitude practice has been scientifically shown to support greater happiness,

Elevated emotions,

Improved health,

Resilience,

As well as the capacity to build strong relationship.

When we become mindful of the blessings in our lives,

Noticing and celebrating both the big and small moments,

We cultivate the bhava or inner feeling of gratitude which in turn helps us in sustaining an inner environment which supports these qualities of grace,

Graciousness,

And gratefulness.

The yogis have a saying,

Energy flows where attention goes.

Through the cultivation of gratitude,

We create a bridge for the thriving expression of that energy into form.

Now,

Please take the next few moments to get your body completely comfortable in the sanctuary of your yoga nidra nest.

Snuggle up to yourself.

Cocoon yourself in support and in warmth.

You might even weave in some sacred items that you find meaningful or soulful.

Items lovingly tended to over the years.

Perhaps you build a small altar in remembrance of your connection to your family.

To the elements of life,

To the cosmic tapestry.

See your nest as a sacred cocoon from which you will emerge rejuvenated and with widened wings.

Give yourself the gift of attention to detail.

Noticing if there's anything else you might do to make yourself even one percent more comfortable.

Then begin to nestle in and relax back into the quietude of stillness.

And relax back into the quietude of stillness.

You can just be yourself here.

Relax into the knowing that all of you is welcome here.

There's nothing you need to do,

Nowhere else to be.

Now take a deep breath in through the nose to fill the lungs.

Long relaxed exhale out through the mouth.

And again deep breath in through the nose.

And again deep breath in through the nose.

Long slow exhale out through the mouth.

Go ahead and take one more.

Exhaling and tension melting.

Thoughts becoming like clouds passing through a vast sky.

Attention and energy settling.

Coming to rest in this present moment.

Notice your body breathing.

Welcome the already present rhythm of the breath here.

Gentle rising and falling.

Effortless like waves in the ocean.

Rolling in.

Rolling out.

Rolling out.

With each exhalation a wave of relaxation sweeping over the body.

Washing away tension and old stuck energy.

On your next exhale let the eyelids get heavy.

Eyes sinking down and back.

Exhale and feel the jaw become heavy.

Perhaps allowing the lips to part.

Exhale shoulders melting down.

Exhale and feel the whole body sinking.

Naturally conforming to the support beneath you.

Notice the ears listening.

The tension moving from sound to sound.

Could you watch the ears?

The tension moving from sound to sound.

Could you welcome each sound without judgment but rather with curiosity?

Sounds within your environment.

Close by and farther away.

Sounds on this recording.

Each vibration creating the soundtrack of your momentary experience.

Could you allow all the sounds to just be there?

Feel a deep sense of peace and contentment knowing you are here now.

Now sink deeper still into your breath.

Come to relaxation.

Come to a seat at the altar of your heart.

Come sit beside the goddess of rest,

Yoganandra.

As you begin to tune into your heart knowing.

Welcome in the rhythmic beat of this ancient drum.

And could you begin to bring to mind someone or something which stirs gratitude within you?

This could be anything from a hot cup of tea,

A sunset,

A walk through the forest,

Moving music,

A beloved pet or devoted companion.

All the tiny moments of beauty,

Peace and contentment that occur on any given day.

The miracle of being alive another day.

Trust whatever arises here.

And begin to allow these blessings to flood your awareness.

Arising.

Overflowing.

Allow your attention to move from blessing to blessing as it arises.

You might silently affirm thank you as each image or thought arises.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Begin to notice the feeling tone of gratitude.

What does it feel like in your body?

Perhaps warmth around the heart or a sense of calmness.

Perhaps you feel a sense of lightness or a feeling of being held and safe.

Allow your experience the freedom to just be as it is.

And we'll begin to call upon your sankalpa.

A heartfelt longing or vow for this lifetime.

Or perhaps a particular intention for this practice.

Let your heart compass be your guide.

Your inner map.

You know exactly what you need.

Trust yourself.

Trust what arises here.

You might be working with a primary sankalpa.

Or perhaps one naturally arises.

This may come in the form of a word or sentence.

As an image in the mind.

As an image in the mind.

Or a felt sense in the body.

You may also choose to work with the following form.

I rest in gracious receptivity.

The universe supports me unconditionally.

I rest in gracious receptivity.

The universe supports me unconditionally.

Repeating your sankalpa three times or more.

Like a mantra.

And letting that go.

There is nothing more to do about it.

It is already so.

We will now begin a rotation of consciousness throughout the physical body.

Allowing the light of your awareness to shine at each point as I name it.

You might even consider each point like a little island of awareness.

Letting your attention travel from island to island.

Concentrating all of your awareness like a laser.

Single pointed.

Let my voice guide you effortlessly into deeper levels of relaxation.

Could you bring all of your attention to sensations inside the mouth.

Tip of the tongue.

Teeth and gums.

Inside both cheeks.

Roof of the mouth.

Roof of the mouth.

Floor of the mouth.

The breath at the back of the throat.

Feel the breath inside the nostrils.

Cool as you inhale.

Warm as you exhale.

Tip of the nose.

Bridge of the nose.

And the nostril flares.

Cheekbones.

Temples.

Eyebrows.

Both eyes.

Both eyes.

The eyelids.

And eyelashes.

Both eyes.

Warm and radiant with sensation.

Center of the brow.

Mind's eye center.

Sensation soaking across the forehead.

Toward the hairline.

And sensing the entire scalp and hair.

Crown of the head.

Back of the head.

Sense both ears.

The outer structure of the ears.

Folds.

Earlobes.

And deep into the inner ear.

Both ears open and receptive to sound vibrations.

And sensing the hinges of the jaw.

Tip of the chin.

Center of the throat.

Small of the throat.

And the tip of the chin.

And the tip of the chin.

Small of the throat.

Both collarbones.

Shoulders.

Elbows.

Wrists.

Palms of the hands.

Backs of the hands.

Tips of both thumbs.

Tips of the index fingers.

Tips of the middle fingers.

Ring fingers.

Little fingers.

Tips of all ten fingers.

Simultaneously.

And the spaces between the fingers.

Palms of the hands.

Wrists.

Elbows.

Shoulders.

Heart center.

Sense the lungs expanding and contracting.

Sense the heart beating.

Feel your ribcage.

Diaphragm.

Rising and falling with the breath.

Low belly.

The whole pelvic bowl.

Both hips.

Knees.

Ankles.

Balls of the feet.

Tops of the feet.

The tips of the big toes.

Tips of the second toes.

Third toes.

Fourth.

Baby toes.

Sensing the tips of all ten toes simultaneously.

And noticing the spaces between the toes.

Balls of the feet.

Ankles.

Knees.

Hips.

Allow awareness to soak into the pelvic center.

Sense presence moving in and out here with the breath.

Awareness migrating towards the navel center.

And sensing energy and breath moving in and out here.

Let awareness travel to the heart center.

The throat center.

Third eye center.

Rest awareness at the crown of the head.

Could you begin to see the crown of the head?

Spread awareness equally throughout the body now.

Sensing the entire face.

Head and neck.

Both arms.

Both legs.

Whole torso.

Whole body now.

Lit up with sensation.

Luminous field of awareness.

Shimmering.

Trillions of cells radiant.

Whole body.

Trillions of cells expressing gratitude.

Singing thank you in harmonic resonance.

And now,

Whole being.

Each of the layers of the multi-dimensional human experience.

Awake and present to the beauty all around and within.

Whole being.

Each of the layers of the multi-dimensional human experience.

Awake and present to the beauty all around and within.

Whole being resting here in spacious awareness.

Begin to count the breath down.

From 10 to 1.

Inhale 10.

Exhale 10.

Awareness sinking deeper.

Inhale 9.

Exhale 9.

Deeper.

Inhale 8.

Exhale 8.

Deeper still.

Continuing down to 1.

If you lose track,

Begin again at 10.

And letting that go.

Could you draw your awareness to the palm of your left hand?

Awareness coming to rest from the palm of your left hand.

Begin feeling,

Sensing,

Or seeing in your mind's eye,

Breath,

And presence moving in through the palm of your left hand.

Up the length of your arm and into your heart center.

As you exhale,

Breath and awareness cascades down the right arm and out through the palm of your right hand.

As you exhale,

Breath and awareness and out through the palm of your right hand.

Inhale through the palm of the left hand up the length of the arm and into your heart center.

Exhale down the right arm and out the palm of the right hand.

Inhaling palm of the left hand to heart center.

Exhaling down right arm and out palm.

Now let that go.

Just be still.

Rest here in the expansive embrace of your heart.

In the openness of your true nature.

Precious one,

It is more than safe to open to receive the bounteous beauty all around and all within.

It is safe and celebrated.

To give this life all your heart,

All your love and all you've got.

Come now,

Rest again at the altar of your heart.

Sacred abode.

Reliable guide.

Begin to call back your sankalpa.

Perhaps welcoming back.

I rest in gracious receptivity.

The universe supports me unconditionally.

I am the light unconditionally.

Repeating it silently three times or more.

Planting the seed deep in your subconscious mind.

And so it is.

Welcome the rising and falling of the breath at the navel.

Slowly beginning to rise to the surface.

Feel the body resting.

Sense the weight of the body and the space around the body.

Awareness rising like the morning sun.

Sense the quality of air in the room.

Effortlessly awakening.

Noticing sounds within your environment.

Refreshed and awake.

Take a deep breath in through the nose.

And a long exhale out through the mouth.

Slowly start inviting gentle movement back into the body.

Maybe you begin with small gestures in the fingers or toes.

Perhaps you begin Perhaps you take a good morning stretch.

Or draw the knees to the chest massaging out the low back.

Or perhaps you choose to rest a while longer in a fetal position.

Move in a way that feels true to you right now.

There is no rush.

As you welcome yourself back with these little rituals,

Notice the after effects of your practice.

Steeping in the physiological benefits.

When you're ready to sit up,

You might spend five minutes free writing in your journal.

Thank you so much for practicing deep rest and exploring the realms of consciousness with me today.

I hope you feel deeply refreshed and ready to receive life with an open heart.

Be well,

Friends.

Namaste.

Reviews

This lovely yoga nidra was a beautiful way to bring gratefulness into my heart. ❤️ 🙏

Thanks so very , very much for this deep and beautiful nidra practice celebrating gratitude. It is absolutely beautiful Christine .🙏🏻