Yoga Nidra 75 Breath Practice For Generative Healing

Welcome to this transformative Yoga Nidra practice, designed specifically to guide you towards deep healing and restoration.

In this session, we will embark on a journey of self-discovery and inner rejuvenation through the power of conscious breath.

As you settle into a comfortable position, let the soothing and gentle instructions invite you to explore the profound healing potential within each breath.

Embrace this opportunity to harmonize your mind, body, and spirit, and allow the practice of Yoga Nidra to weave its magic, fostering holistic wellness and revitalization.

Transcript

75 breaths is a practice designed to generate healing from within by reducing the noise inside the body.

We'll begin with what seems like a collection of challenging and really detailed instruction.

Once you get the hang of it,

It's rather simple.

There's a collection of positions on the body that we'll focus upon.

The soles of the feet,

The ankles,

The knees,

The base of the spine,

The natal center,

The heart center,

The throat center,

The third eye center,

That space just between the eyebrows,

And then just beyond the crown of the head.

It's nine different positions.

The first two,

You're going to inhale your awareness.

It's going to move from the soles of the feet to the crown of the head.

As you exhale naturally,

Without effort,

You're going to move your awareness in synergy with the breath from the crown of the head back to the soles of the feet.

You'll do that 10 times and then move up to the ankles.

For another 10 cycles,

You'll move through with your awareness,

Effortless unfolding.

It's key that you cultivate ease throughout this practice as you allow the movement to naturally occur.

Your breath moves,

Your awareness moves with the breath.

We'll do that 10 times from the ankles and then you'll switch to five cycles for the knees,

The base of the spine,

Navel,

Heart,

Throat,

And third eye.

So two cycles of 10 and then six cycles of five.

Once you reach the completion of your third eye,

You're going to run through 25 cycles where from just beyond the tip of the nose,

We're going to move up and out beyond the crown of the head and then back down again to the tip of the nose 25 times.

Once you complete that,

You're going to just reverse all of the positions.

So you'll start at the third eye center.

On the inhale,

You'll move from that third eye to the crown and then you'll exhale back down to the third eye five times.

The throat center five times,

You'll inhale from the throat to the crown and exhale back down to the throat.

You'll continue for five cycles each of the heart center,

Navel center,

Base of the spine and knees,

And then you'll return to 10 cycles of the ankles and the feet.

Though it seems like a lot of information,

I'll have my voice here to just sort of hold the container for you.

As you move through this,

Move at your own rhythm.

There's no force necessary.

There's no issues as well.

Should you get lost,

No problem.

Just begin at the next section.

It's key though,

That meditatively in sync with the breath,

You're moving your awareness through the body.

It's true that the awareness is moving effortlessly from point to point and it's just piggybacking on the back of your breath.

So it's key to arrange yourself in a space of comfort,

Somewhere that feels comfortable,

Nourishing.

Having a small cushion for your head is helpful.

It can be nice to have a little pillow under the knees and perhaps even a light blanket for your body.

When you're ready,

And it's okay to do this in bed,

Although a firm floor is suggested,

Ideally you recline with your feet slightly wider than your hips.

Take the time to work some tension out of your body.

If it's helpful and you can,

It can even set yourself up with some slight purposeful movement,

Just freeing up some movement and energy in the body and at the same time heightening your awareness and clearing some energetic channels.

You want a balance between the qualities of attention and relaxation.

So you're in position for the 75 breaths practice.

When we inhale our awareness up from the feet and move the exhale down from the crown to the feet,

We're moving through the position of healing.

We're conjuring healing within the body by directing our attention on the back of the breath.

So begin by bringing your awareness to your breath.

Don't adjust anything.

Just settle in and observe.

Begin to cultivate that awareness that you need by,

Without counting,

Just watching the belly button rise and fall.

With each descent of the belly button towards the low back,

You notice that the whole of the body gets softer.

Palms are face up,

Chin is tucked and the back of the neck is long.

And even with gravity's assist,

You can feel the support of the earth underneath you.

It's as if a giant hand's just cradling your body and your head,

Your hands and your hips with each exhale are a little bit heavier on the earth.

You can take a moment again,

Just ironing out any last minute tension.

If there's anything that feels less than comfortable,

Now's the time to sort it out and just reposition yourself.

Ideally from this point on,

We'll become still.

And just hanging out in stillness,

Observing the breath.

Now with your eyes closed,

Become aware of sensation.

Aware and alert to sensation.

Hear the sounds around you.

Feel the temperature of the room,

The taste in your mouth.

Notice how you're holding yourself.

Become aware of any areas where you could relax more.

If there's an opportunity to let go more completely.

Wonderful.

As your body becomes more relaxed,

You notice your mind turning more inward.

Notice how you're holding yourself.

The sense of the body breathing,

The body becomes more relaxed.

On the back of the incoming flow of breath,

There's a quality of recharge,

Regeneration.

As the breath leaves the body,

A sensation of relaxation,

Calm,

Infusing each breath.

Inhale regenerative,

Exhale calm.

Now slowly begin to consciously shape your breath.

The chest stays still,

Minimum movement in the chest.

The abdomen rises as the breath in the abdomen falls on the breath out.

For one or two minutes,

Just consciously shape your breath so that it's continuous.

There's no breaks in the flow.

Full length inhale,

Evenly balanced exhale.

Chest still,

Abdomen rises and falls.

Experience the inhale as a wave of being recharged.

Along with the exhale,

A wave of surrender.

Regenerative inhale,

Exhale surrender.

No space between the inhale and the exhale.

No space between the exhale and the inhale.

Just a continuous wave of breath,

Recharging and releasing.

As you release that intentional movement of your breath,

You're now allowing the breath to flow involuntary.

Mind is tending to the flow effortlessly on your part.

Perceive,

Be aware of your mind attending to the flow of the breath.

And in the background,

Just quietly whispered to yourself,

Permission for the body to sleep.

Oh body,

My body to sleep.

Your mind to sleep.

Body to sleep.

Mind to sleep.

And bring your attention to your toes.

Have the intention for your awareness to flow upwards through both legs.

This awareness meets at the base of the spine and rises through the central channel to the crown.

When your body spontaneously breathes out,

That awareness descends on the back of the breath effortless through the central channel by foricating at the legs,

Moving down through the legs.

Inhale awareness riding the back of the breath as you meet at the base of the spine and run all the way up through the crown of the head.

Exhale and follow down split at the base of the spine.

Track the legs down to the bottom of the feet.

First couple of passes,

You might find that the breath struggles to align with the mind or the mind struggles to align with the breath.

Continue to just allow your awareness to cultivate that motion,

That synergistic motion with the breath.

As the subtle terrain of these channels,

These energetic channels start to open as you relax more and you discover a natural rhythm.

There's an alignment between the breath and the mind,

Energy and psyche.

It's not shaped by the mind.

It's shaped by your higher capacity of wisdom and inner guidance.

Once you've started to get that sense of motion,

10 times,

Soles of the feet,

Inhale all the way up,

Meeting at the base of the spine,

Running up the central channel to the crown of the head.

The natural progression of the exhale moves that awareness in synergy with the breath from the crown back to the soles of the feet.

10 times.

No need to force,

But encourage a tangible perception.

If you can see this energy moving from the feet,

Feel it.

Sense it as fluid moving up and out of the legs through to the crown of the head and returning on the back of the exhale.

Tangible perceptive sense.

You can see it as light,

As fluid,

Visualize it,

Perceive it,

Whatever conjures engagement at a cellular level.

Just experience this motion.

Eventually,

You'll move on to the next stage with the awareness starting in the ankles.

Awareness moves up on the inhale,

Moves down on the exhale.

As you begin in the inhale from the ankle,

Move that stream,

Reach the hips,

Bring those two streams together,

Can join them,

Rise them through central channel.

Exhale naturally awareness on the back of the breath,

Returning,

Splitting to the ankles.

10 times.

As you become more relaxed,

The path through which the prana is flowing begins to become more luminous,

Like a wave of delight.

You're able to see it,

Perceive it,

Feel it,

Sense it.

This wave of delight in motion,

Married to the breath.

After 10 rounds,

Practice continues at the knees.

Five times.

Moves up on the inhale,

Moves down on the exhale.

Base of the spine five times.

Just continue.

Even as the mind is moving,

You're cultivating effortless spaciousness.

Effortlessly in motion on the back of the breath,

Meditatively moving your awareness through the body.

Even as the mind is moving,

You're cultivating effortless spaciousness.

If you lose track,

Just resume at the next station.

Navel center five times.

Effortless spaciousness awareness.

From the heart,

Five times,

Inhale and rise to the crown of the head.

Exhale and track just on the back of the exhale,

Down to the heart.

In your own time,

Just perceiving this motion on the back of the breath.

Effortless spaciousness awareness.

Throat center,

Five times.

Just continue.

Third eye,

Five times.

Notice that the inhale really has the ability to move point to point.

Just tracking behind the breath.

Same on the exhale.

Beyond the crown of the head.

From just beyond the tip of the nostrils for 25 cycles.

Inhale in through the nose,

Piggyback on the back of the breath out through the crown of the head.

Exhale from beyond the crown of the head.

Draw that energy down into the body and out just past the nostrils.

25 cycles.

Just perceive this motion.

Perceive the awareness.

Spacious awareness.

You complete the cycle of 25.

Nostrils to the crown and descending.

Go back down the same way you came up.

Third eye to the crown on the inhale.

Crown to the midbrain or third eye on the exhale.

Five times the third eye.

Five times the throat,

The navel,

The heart.

Excuse me.

Throat,

The heart,

The navel,

Base of the spine,

Knees.

Ten times at the ankle and ten times to the soles of the feet.

Bring your awareness to your third eye center.

Breathing in and out three times.

Be aware of these breaths of the waking state.

Bring your awareness to your throat center.

Picture,

Perceive,

Envision a full moon.

Awareness of the dream state.

The domain of imagination,

Memory.

Now deposit the mind and the heart and tell yourself to sleep for six minutes.

The mind is asleep.

Body's asleep.

You're aware.

Aware of the sleep state.

It's been six minutes.

Begin to wake yourself up slowly.

You can run the tongue around the inside of the mouth.

Engage the fingers and toes just gently.

Moving from the periphery back in towards the heart.

You can hug your knees into your chest,

Whatever feels appropriate.

And then roll to your right side.

Take your time to come back.