Time To Bloom Yoga Nidra
Settle into a cozy spot & enjoy this 40-minute yoga Nidra created to support you in planting the seeds of your soul's deepest desire & nurturing them to bloom. This meditation features the song Basant Ki Var by White Sun
Transcript
Welcome to your yoga nidra practice.
Begin now by tucking yourself into your nidra nest and getting cozy.
You can be lying on your back,
On your side,
Or even sitting up against a wall.
Your aim is just to make sure that your body is completely comfortable and supported.
Choosing whichever position feels most cozy and safe for you.
If you're choosing to lay down,
Find some sort of support for underneath your head.
A pillow or a blanket,
Some sort of cushioning that will allow your forehead to be lifted just a little bit higher than the level of your chin.
If you're lying down,
You can choose to let your arms come to rest alongside of your body with palms facing up.
Or alternatively,
You can bring one hand to your belly and one hand to your chest.
Just be mindful that they don't cross over the center line of your body.
Before we continue on,
Know that if at any time during our practice you need to adjust or even end your practice,
Please grant yourself the grace to do so.
When you're feeling comfortable and ready to begin,
I invite you to gently begin closing your eyes.
If you find that closing your eyes completely does not feel comfortable or safe to you,
You may leave them open,
Simply softening their gaze onto a relatively mundane point on the wall or ceiling in front of you.
Otherwise,
I invite you to now completely close your eyes,
Allowing all of the tiny muscles around your eyes to begin to relax.
Allow the point between your eyebrows to unfurl.
And while your lips stay closed,
Allow your jaw to relax,
Creating a tiny bit of space between the top and bottom rows of your teeth.
Feel your entire right side body and imagine it relaxing over to the right,
As if your entire right side body could just very gently fall away from center.
Imagine your entire left side body relaxing over to the left,
As if the whole left side body could relax away from center.
Give yourself permission to take up more space in the room around you as you relax here.
And as you soften into this physical relaxation,
Imagine that you're drawing a circle of protection around your body.
Using whatever material calls to you to create your circle,
Establish your circle of protection now.
See and feel yourself safe inside the circle.
Let your awareness now move towards sound,
Noticing all the sounds around you without judgment or inquiry.
Allow your awareness to glide from sound to sound to sound,
Like a hummingbird gliding from flower to flower.
Let all the sounds be there.
You are on the inside of your circle,
And all of the sounds become distant on the outside of the circle.
From that external awareness,
Begin now to refine your circle of focus,
As if you could zoom your attention into your own body,
Going deep into your inner world.
Begin to notice your own inner soundscape,
Just listening to the sounds you hear inside of yourself.
Let your awareness move from sound to sound to sound.
From this internal awareness,
You will become more attuned to your own breath.
Feel the way your breath moves in,
And the way your breath moves out.
Now you'll focus your attention very specifically on your right side body,
And imagine that your entire right side body could inhale,
As if every cell on your right side could breathe in.
And when you get to the top of your inhale,
You'll shift your awareness over to the left side body,
And imagine that your entire left side body could exhale.
When you get to the bottom of that exhale,
Imagine your left side body could breathe in.
Imagine your right side body could breathe out.
Entire right side body inhales.
Entire left side body exhales.
Inhale left side.
Exhale right side.
Inhale right side.
Exhale left side.
Inhale left side.
Exhale right.
Inhale right.
Exhale left.
And you'll continue on with the same pattern of breathing for a few moments more on your own.
Each time you move through a cycle of inhale to exhale,
You'll begin to count backwards,
Starting at the number 18.
So you inhale right side.
You exhale left side.
18.
Inhale left side.
Exhale right side.
17.
You'll count your breaths backwards just like that,
From 18 all the way down to zero,
Letting go of any lingering constriction and tension in the body with each exhale.
And if you miss a number or lose your place,
Start back at 18.
And if you reach zero before I do,
Simply return to your breath.
You may begin.
Let go of your count now and simply experience the essence of being.
WASHgasainsha.
And from the quietest depths of your consciousness,
Bring your awareness now into your heart space.
Deep within your heart,
You'll find your soul's deepest longing,
Your deepest desire.
What does your soul desire most of all for you to nurture from within and share with the world?
This is your sankalpa,
Your soul's intention or mantra based on your heart's longing.
An example might be,
I flow through life with ease and joy,
Or I am relaxed and confident in my body.
Create your sankalpa in a positive statement form in the present tense as though it is already your truth.
Now silently in your mind,
Repeat your own sankalpa three times to yourself.
As you let your body relax into feeling the vibration of your sankalpa,
Simply breathe and relax knowing that it is already happening and it already exists.
Follow the flow of your next exhalation.
Feel it move from deep inside your belly all the way out through the tip of your nose.
Feel your next inhalation as it travels in through your nostrils,
Down your throat,
And as it passes through your heart center,
Allow it to continue its natural flow while keeping your awareness at your heart.
Imagine in the centermost chamber of your heart,
You find a beautiful glowing lotus.
Your dancing energy calls to you,
Inviting you to step your awareness into her center.
As you enter and sit down and relax into the safety of her form,
You begin to turn your gaze outward,
Expanding your focus into the unexpected world now around you.
You become aware of a gently flowing iridescent river below you.
This river is now guiding you out beyond the chamber of your heart and through an illuminated arc of cherry blossom branches.
As you continue to flow along,
You begin to see a series of rapid visualizations and images that reveal themselves around each new bend of the river.
You might notice that as you pass by different images,
Very clear memories or associations will come back to you,
And for others,
You might not necessarily see or feel anything at all,
And that is okay.
If you find yourself becoming particularly pulled by a memory or an item,
Do your best to not linger for too long.
Stay present and continue observing what arises with each new item as you pass.
You'll start by noticing a pink cloud softly floating by.
The smell of fresh green grass.
The sun as it is beginning to rise beyond the horizon.
An ice-blue robin's egg.
Your smiling reflection as you glance down into the flowing water beneath you.
A bowl of fresh fruit.
An old rotary phone.
The moment you felt most proud of yourself.
A red sand bank off to your left.
A grove of cacti.
And yourself exactly as you are now.
Imagine yourself now standing up in the lotus and stepping onto the walking stones that lead you from her to the red sand bank of the river.
As you leave the river behind,
You notice that the red sand extends before you.
You follow a path lined with plentiful green desert cacti.
Feeling the soft warm breeze against your skin as you continue down the path.
Just off in the distance,
You'll notice some tall red rocks.
And at the base of one of them is a lush green patch of ground peppered with palm trees and shade.
You make your way to the trees and lie down,
Just taking a moment to gently close your eyes and listen to the sounds of the land around you beginning to awaken after a winter sleep.
Deepening your breath to take in the fresh spring air.
Now bringing your awareness to the center point between your eyebrows.
Notice a tiny flower bud there.
And with your awareness now on the single flower bud,
I'm going to guide you through a rotation of consciousness.
The only thing you need to do is follow my voice and see or place another bud at each point that follows.
If you drift off to sleep or lose focus,
Don't worry about making up what you miss.
Just come back into the sound of my voice wherever you are when you remember.
The pit of your throat.
Place a single bud at the pit of your throat.
Right shoulder.
Right elbow.
Right wrist.
Right pinky finger.
Ring finger.
Middle finger.
Pointer finger.
Right thumb.
Right wrist.
Right elbow.
Right shoulder.
Pit of the throat.
Left shoulder.
Left elbow.
Left wrist.
Left pinky finger.
Ring finger.
Middle finger.
Pointer finger.
Left thumb.
Left wrist.
Left elbow.
Left shoulder.
Pit of the throat.
Center of the chest.
Right side of the chest.
Left side of the chest.
Center of the chest.
Naval center.
Face of the spine.
Right hip.
Middle of the right thigh.
Right knee.
Middle of the right calf.
Right ankle.
Right little toe.
Fourth toe.
Third toe.
Second toe.
Right big toe.
Right ankle.
Middle of the right calf.
Right knee.
Middle of the right thigh.
Right hip.
Base of the spine.
Left hip.
Middle of the left hip.
Left knee.
Middle of the left calf.
Left ankle.
Left little toe.
Fourth toe.
Third toe.
Second toe.
Big toe.
Left ankle.
Middle of the left calf.
Left knee.
Middle of the left thigh.
Left hip.
Face of the spine.
Naval center.
Center of the chest.
Right side of the chest.
Left side of the chest.
Center of the chest.
Base of the throat.
Third eye center.
See the bed of buds ready to blossom from your being.
Feel the warmth of the rising sun inviting the blossoms to open.
Em kind laa yiskamma hanaa yunga ab Am Studio I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm not a man,
I'm a man I'm a man,
I'm a man I'm a man,
I'm a man I'm a man,
I'm a man I'm a man,
I'm a man I'm a man,
I'm a man I'm a man,
I'm a man Taking in the sights,
Sounds,
And fragrances of the newly awakened world around you Step back across the stones and into your lotus Taking one last deep desert inhale and exhale as she returns you and your awareness back to your heart center Connect back to your sampalpa one last time Remembering that the seeds of your soul's desires have been planted and all you need to do is nurture them to blossom Take another long deep breath in through your nose Acknowledging the warmth of your nest both in the center of your heart and in the physical space that kept you safe on this journey Begin now to become aware once again of the sounds you hear inside of yourself You'll become aware of the sounds that you hear in the space that surrounds you And as you deepen your breath,
You'll begin to be aware of the space where your body is Begin now waking your body back up,
Wiggle your fingers,
Wiggle your toes Take a nice long morning stretch Bringing your knees into your chest and giving them a little squeeze Letting your knees fall to one side as your arm extends to the other And now switching directions,
Allow your knees to fall gently to the other side Bringing your opposite arm stretched outward And as you feel ready,
You can bring your body back up into a seated position,
Keeping your eyes closed And with your hands placed over your heart gently Just taking a moment here to notice how your energy feels and how your body feels And when you're ready,
Slowly start to blink your eyes open Taking a moment here to connect to a point on the ground in front of you And then slowly allowing your gaze to move back up to the rest of the space that you are in
