Fertility Yoga Nidra

This is a Fertility Yoga Nidra practice to guide you into a relaxed mindset to optimize your fertile body.

Music By Kevin MacLeod

Relaxing Piano Music Kevin MacLeod (incompetech)
Licensed under Creative Commons: By Attribution 3.0 License

Transcript

Begin your practice of yoga nidra by finding a comfortable position lying down.

Arrange your body so that you feel completely supported,

Comfortable and relaxed.

Take a moment to make sure that you are warm enough and that your body feels safe and comfortable.

Allow yourself to shift and adjust until you feel just right.

Then let your eyes softly close.

Bring your awareness to all those places in your body that are supported.

Because they are supported,

You no longer need any tension in your body to hold on or hold up.

You may completely and totally relax.

Ask yourself,

Is there any way you could be more comfortable right now?

During the practice today,

You may find your mind wandering.

You may feel restless.

You may fall asleep.

You may experience emotion.

You may venture deep into the recesses of your mind.

Or you may have an experience that is entirely unique to you.

All is good.

All is part of your journey.

Remember to simply notice as these things surface in you and let your breath lead you back to the practice,

Back to the sound of my voice.

You will remain aware during this practice today.

Should you find yourself falling asleep,

You will return to awareness when you hear the words,

Deepen your breath.

Now take some long,

Slow,

Deep breaths.

Holding your breath just for a moment on the inhale.

And then slowly exhale,

Feeling any tension in the body begin to melt away.

Each breath taking you closer to a state of total relaxation in your body.

Now take another long,

Slow,

Deep breath in.

Hold it.

And then exhale through your mouth.

Do this a few more times.

When it feels right to you,

Feel your breath settling into a natural and effortless rhythm.

Belly rises,

Belly falls.

I invite you now to imagine a time or a place where you have felt relaxed,

Calm,

At ease,

And peaceful.

Welcome all of your senses to help invoke and bring to life these feelings of calmness,

Ease,

And peace in your body.

Perhaps you imagine yourself on a sandy beach,

In your bed,

Or somewhere you feel totally free,

At ease,

And peaceful.

Notice the sounds,

Smells,

Feelings,

Colors,

And textures all around you as you continue to create this safe place.

Allow this place to ground you into the sense of the here and the now,

To return to a place of connection and safety at any time during your practice today.

Know that this place and the experience of feeling safe,

Feeling connected,

Feeling grounded,

Is available to you at all times.

You are only ever one breath away.

Take the next few minutes to observe your surroundings.

Start with listening for the sounds outside the room.

Notice what you hear.

Now begin to narrow your perspective.

Listen for sounds inside the room.

And now begin to notice your experience where you rest.

What are the sounds coming from you?

Your breath,

Your heartbeat,

Your body settling.

Notice how your body feels.

Are you comfortable?

Do you feel supported?

Do you feel safe?

Allow your body to shift and adjust so that you can completely relax.

Notice what you need and do that.

As you feel your body surrendering and softening towards the support of the earth,

Let your thoughts center on the rhythm of your breath.

How are you experiencing your breath?

Does it feel smooth and even or a little jagged or something in between?

Is it a deep breath or a bit of a shallow breath or something in between?

Just notice.

Now that your body is relaxing and your breath is falling into a satisfying and comfortable rhythm,

We can prepare for the deeper practice of yoga nidra.

In a moment I'll invite you to connect with your sankalpa,

Your deep intention for this practice.

Your sankalpa will be a very short phrase or even one word that defines for you the intention or sense of purpose as you move into the deep places of your mind.

Think of this as a tiny seed that you will lovingly plant in the fertile garden of your mind.

Your sankalpa may sound something like,

I am enough or I am peaceful or my body is fertile and ready.

Now allow your thoughts to be free and fluid.

Notice the thoughts that come to mind and feel yourself moving towards a sense of clarity and purpose as you choose this intention for your practice.

Your intention that feels right for you to connect with and work with through the process during this time of your life.

Let this be your promise to yourself as you and your body transform to embody these words.

Once this intention becomes clear to you,

Repeat it to yourself three times.

With each repetition feel the words become a part of your mind,

Part of your body,

Part of your breath.

Now release your thoughts,

Release the sankalpa,

Return to your breath,

Return to a sense of deep relaxation in your body.

Say to yourself,

My body is resting,

My breath is breathing.

Watching the breath flowing in,

Watching the breath flowing out,

My breath is breathing me,

I am being breathed by my breath.

Follow the sound of my voice as I lead you through a rotating awareness.

Let your mind travel to each place,

Naming,

Noticing,

Letting go.

You will remain aware during this practice today,

But should you start to find yourself falling asleep,

You will return to awareness when you hear the words,

Deepen your breath.

Bring your awareness to your right hand,

Right thumb,

First finger,

Second finger,

Third finger,

Fourth finger,

Palm of the hand,

Back of the hand,

Right wrist,

Forearm,

Elbow,

Upper arm,

Right shoulder,

Right armpit,

Right waist,

Right hip,

Thigh,

Knee,

Calf,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Left hand,

Thumb,

First finger,

Second finger,

Third finger,

Fourth finger,

Palm of the hand,

Back of the hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Left shoulder,

Left armpit,

Left waist,

Left hip,

Thigh,

Knee,

Calf,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The entire right side of your body,

The entire left side of your body,

The entire back side of your body,

Right heel,

Left heel,

Both heels,

Right calf,

Left calf,

Both calves,

Right thigh,

Left thigh,

Both thighs,

Right buttock,

Left buttock,

Your entire buttocks,

Low back,

Mid back,

Upper back,

The entire spine as radiant sensation,

Right shoulder blade,

Left shoulder blade,

Both shoulders,

The back of the neck,

The back of the head,

The entire scalp,

The entire front side of your body,

The top of the head,

Center of the forehead,

Right temple,

Left temple,

Both temples as radiant sensation,

Right ear,

Left ear,

Both ears as radiant sensation,

Right eyebrow,

Left eyebrow,

Both eyebrows as radiant sensation,

Right eye,

Left eye,

Both eyes as radiant sensation,

Right nostril,

Left nostril,

Both nostrils as radiant sensation,

Right cheek,

Left cheek,

Both cheeks as radiant sensation,

Upper lip,

Lower lip,

Both lips together,

Tongue,

Roof of the mouth,

Back of the throat,

The entire throat as radiant sensation,

Right side of the chest,

Left side of the chest,

The entire chest,

Upper abdomen,

Navel,

Lower abdomen,

The entire abdomen,

Right side of the pelvis,

Left side of the pelvis,

The pelvic floor,

The entire pelvis as radiant sensation,

The whole right leg,

The whole left leg,

The whole right arm,

The whole left arm,

The whole face and head,

The whole torso and abdomen,

The whole body,

The whole body,

The whole body.

From the body to the breath,

Deepen your breath,

Deepen your breath and your body.

As you deepen your breath,

Notice,

Notice that your body is resting here,

Notice that you are inside your body breathing.

My body is resting,

My breath is breathing me.

Deepen your breath,

Deepen your breath and your body,

Focus your awareness on your breath.

In a moment,

You will begin counting your breaths,

Counting backwards from 20,

Inhaling and exhaling,

Counting backwards from 20.

Count a full inhale and exhale as one breath.

If you lose track,

Begin again.

If you reach zero,

Begin again.

Maximum breath in,

Maximum breath out,

Begin now,

Counting backwards from 20.

So deepen your breath,

You are counting your breaths.

If you lose track,

Begin again.

If you reach zero,

Begin again.

If you fall asleep,

Begin again.

Maximum breath in,

Maximum breath out.

So and now let the counting go,

Let go of counting.

Feel your breath return to an effortless rhythm.

My breath is breathing me,

I am being breathed by my breath.

Body is resting,

Breath is breathing,

Mind is open.

In the mind's eye is a long pathway.

Along the pathway are many routes.

Each route leads to a new terrain.

From the pathway to the route,

From the route to the new terrain.

Notice the options of terrains.

Some rocky and jagged,

Some bursting with a rainbow of color,

Some lush and green,

And then one route,

Bright but untouched.

Standing at the edge of the route,

You get a glimpse of something,

Something beyond the pathway.

Standing at the pathway,

On the edge,

You feel drawn to explore,

To connect,

To be in the center.

As you venture down this route,

You become curious,

You question its rawness.

From the path to the center of the vast openness,

You feel a sense of belonging.

Feeling your toes become molded into the earth,

Feeling the ground's softness invite you,

But yet its depth supports you.

Standing in the center,

Feeling our feet ground,

Beginning to feel the lightness of the air as a gentle wind swirls around you,

As though the air is gently embracing you.

Soil supporting you,

Air embracing you,

Feel the warmth of the sun,

The bright yellow sun,

The bright yellow sun kissing your skin.

The soft fertile ground suppresses you,

The air is gently embracing you,

Yellow sun kissing your skin,

The soft fertile ground supporting you,

The gentle wind embracing you,

The warm yellow sun kissing you,

This vast openness full of love,

Full of opportunity,

Full of life.

As you connect with this vast open space,

You notice a butterfly peacefully floating by,

This butterfly floating,

Trusting the air to hold it,

Feeling held,

Feeling content.

You watch this butterfly as it moves naturally and freely through space.

Then you see it,

You see it gently with love,

With consideration,

Float and settle on the finest bright green sprout from the soft fertile soil.

You move closer,

Enchanted by this tiny little green plant to be.

You see it,

Delicate but yet strong,

This bright green plant sprout coming into its own,

Growing towards the warmth of the yellow sun,

Flowing with the dance of the wind,

But yet strongly implemented into the soil,

Fertile soil,

Fertile soil,

Feeling blessed to see such life rooted in this raw open space,

Full of life,

Full of opportunity.

You feel drawn to be a part of this new life,

Knowing that to just be with this sprout,

With this new plant,

Not forcing it to grow faster,

Not wanting it to be more,

But just being connected to it by sharing space,

By feeling the flow of life move through the ground to this plant,

Feeling the support of the air embrace it,

Feeling the warmth of the sun kiss it.

You feel your own connection supported and grounded to the earth.

You feel the embrace of the air brushing your skin.

You feel the warm yellow sun kissing your cheek.

As you melt into this connection,

You notice,

You notice the sprout,

The sprout that is turning into a plant has three tiny leaves,

Three tiny leaves that are slowly opening up to the world around it.

As you move closer in,

You see,

You see your sankalpa in the center of these leaves,

Your sankalpa resting in the heart of the new plant that is growing in the fertile soil,

In the space full of love and life.

See your sankalpa,

Your deep resolve,

Your most inner reflection,

Your own personal attention for this practice today.

Deepen your breath.

Deepen your breath now.

See it,

Feel it,

Breathe it in.

Breathe it in.

Repeat,

I am this.

Let the knowing take root in the garden of your mind.

Let it manifest in your words,

Your thoughts and your actions.

As I think,

So I become.

I am this and so it is.

Deepen your breath.

Deepen your breath in your body.

As you deepen your breath,

Feel your body,

Feel how your body has been resting.

Notice how soft and at ease you are feeling.

Deepen your breath.

As you deepen your breath,

Breathe love.

Love to this body,

Love to my heart and to my mind,

Love in my thinking and in my doing,

Love in my words and in my hands,

Love in the giving and the receiving,

Love in the knowing and the unknowing of the truth,

Love in the weaving and the unweaving of the tapestry that is my life.

I am at peace.

I am at peace with the process of life.

I am at peace with myself and with the world around me and so I let go.

I let go.

I let go.

I surrender.

Deepen your breath.

Deepen your breath in your body.

As you deepen your breath,

Notice your body.

Notice that your body is resting here on the floor.

Notice that you are in your body breathing.

Begin to feel your body in this room on the floor or on the bed,

Peaceful and relaxed.

Without opening your eyes,

Become aware of where you are in the room and your surroundings.

And when you feel ready,

Slowly begin to move your body organically and intuitively.

Slowly begin to roll to your side.

Feel the rise of the conscious mind.

Notice the thoughts that begin to creep in,

Thoughts of your home,

Your family,

Your lover,

Your cat,

Your teacup,

Your garden,

Your life.

Everything will be where you left it.

Each circumstance will be waiting on its bookmarked page for you to step back into the story.

The characters will be the same but perhaps as you step back into your story,

You will find yourself a little softer,

A little clearer,

More rested,

More willing to let grace lead you through.

So

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