Cultivate Abundance

This 21-minute yoga nidra meditation cultivates abundance in your life and includes a very visual exploration of the chakras. It is a hybrid style combining Amrit and Satyananda Saraswati yoga nidra lineages.

Transcript

Close your eyes and quiet your mind.

Take a deep breath in through the nose and let it go with a sigh.

Take another deep inhale through the nose and this time exhale and release even more,

Letting bones and muscles relax towards the earth,

Your whole body becoming heavy.

Let go of all expression in your face,

Feeling your eyes relax away from your eyelids,

Your tongue falling away from the roof of the mouth.

Feel the cheekbones as they broaden from side to side,

Your whole head falling heavy towards the earth,

Shoulders rooting down and even as the body becomes heavier and heavier,

Feel the breath light and expansive.

Create as much space as you can in your throat,

Front to back and side to side and let the breath waterfall from nose to lungs,

The breath cold and vibrant,

Refreshing.

Feel the energy surrounding you,

Enveloping your body on all four sides.

Imagine it with all your senses,

Temperature,

Texture,

Color,

Motion.

Feel your body sinking into the energy like you're sinking into a hammock.

Let go of any remaining holding in your body,

In your mind,

In your heart.

As we move through the body from part to part,

Bring your awareness to each place and let it feel relaxed and heavy,

Your whole head,

Your right shoulder,

Left shoulder,

The right arm,

Left arm,

Right palm,

Left palm,

All five fingers of the right hand,

All five fingers of the left hand,

The right waist,

Left waist,

Chest,

Belly,

Hips,

The right thigh,

Left thigh,

Right calf,

Left calf,

Sole of the right foot,

Sole of the left foot,

Toes on the right foot,

Toes on the left foot.

Relax the whole right side of the body.

Relax the whole left side of the body.

Relax the front side of the body and the back side of the body.

Relax the whole body from the top of the head to the tip of each finger and toe.

Bring your awareness to your breath.

As you inhale,

Trace the breath from the pelvic floor to the nose.

As you exhale,

Trace the breath from the nose to the pelvic floor.

Let all the awareness be on the breath following its ebb and flow.

Changing the pattern slightly,

Trace each inhale from navel to nose and each exhale from nose to navel.

Trace inhales from solar plexus to nose and exhales from the nose to the solar plexus.

Trace inhales from heart center to the nose and exhales from the nose to heart center.

Let go of your awareness on the breath and let your breathing return to normal.

Drop back into a deep place of relaxation.

Bring to mind the feeling of frailty,

An inability emotionally and or physically to handle the situation presented in the present moment.

Let yourself be immersed in the feeling and the sensation of frailty throughout your whole being.

Now let the feeling go with the next exhale.

Bring to mind a time when you felt strong physically and emotionally,

Able to meet anything that comes your way.

Immerse yourself completely in the feeling and sensation of strength throughout your whole being.

Frailty and strength.

Experience each sensation separately and together.

Scarcity.

Recall a time when you felt you were lacking something,

Either within yourself or within the world surrounding you.

Immerse yourself in the sensation of scarcity.

Now let the sensation go as easily as exhaling breath from the body and now immerse yourself in the feeling of abundance,

The feeling of having all that you need within yourself and in the world around you.

Immerse yourself in the feeling and sensation of abundance.

Scarcity and abundance.

Experience each separately and together.

As I name an image,

Let yourself imagine it with all your senses,

Not lingering but floating from one image to the next.

A leafless tree in winter,

A lush tropical flower,

A rainstorm,

A hot sunny desert,

A laughing baby,

A wise old man,

A trickling stream,

The vast ocean.

Bring your awareness to heart center and simply fall back into silence,

Feeling the silence extending everywhere.

Bring your awareness to your pelvic floor.

Imagine it as the soil of the earth,

Cold,

Grounded,

Deep within Mother Earth,

A place of safety and stability.

Visualize within your belly a pond,

Beautiful,

Clear water refracting the light,

The organs in the belly like colored gems floating down into the depths of the pond,

Feeling the pelvic floor,

The earth,

Cool and supporting underneath the pond and feel the water in the belly move at the pace of the breath,

Fluid,

Relaxed.

Imagine a cypress tree,

Its long branches hanging down over the pond,

A light wind rustles the leaves,

The longer branches skimming the top of the water and above the tree,

The golden orb of the sun warming the tree and the pond,

The whole world within your belly,

Lush and nourished,

Peaceful and calm and you feel this peace and calm radiating up through your body into your heart,

Your throat,

Eyebrow center,

The crown of your head,

The whole body relaxed,

Moving to the flow of the water in the pond,

Warm and lit by the sun,

Grounded and safe,

Rooted into the earth.

You feel complete,

Equipped with all that you need,

Strong,

Nourished and loved.

Feel that sense of calm weaving its way between the cells of your body to the tips of your fingers and the tips of your toes and the crown of your head,

A deep sense of calm throughout your whole being.

You lack for nothing.

You are whole and perfect,

Just as you are.

Imagine your awareness floating above you,

Gazing down at your physical form and through the translucent thin layer of skin,

Seeing the entire ecosystem alive and flourishing within your body,

Mother earth,

The pond,

The beautiful cypress tree and the warm sun,

Lighting all that is below it and all that is above.

You can see those radiant beams from the sun shining from every pore of your body.

You feel soft and relaxed,

Begin to bring your awareness back to your breath,

Coming back into the space around you,

Beginning to wake as though from a deep nap,

Wiggling fingers and toes,

Moving the muscles of your face,

Maybe stretching your mouth open wide,

Extending to bending and stretching.

And when you're ready,

Roll to your right side,

Resting your head on your arm,

Letting your knees come towards your heart.

Feel how relaxed your body is and how silent your mind is.

Allow yourself to feel cared for and nourished by your body.

As your heart beats and your lungs breathe themselves,

Lay here as long as you'd like and when you're ready,

Slowly open your eyes.

Namaste.