Namaste.
I'm delighted to have you here with me today to enjoy the combination of two simple yet potent practices,
Yoga Nidra and gratitude.
We know that those who consistently practice gratitude tend to be more satisfied with life,
Have more optimism and feel happier.
It has been proven that even five minutes of felt gratitude a day can help one manage stress more effectively and become more present.
It can even help lower blood pressure,
Improve sleep and strengthen the immune system.
Every area of life improves when we view it through the lens of gratitude.
We also know that the practice of Yoga Nidra is equally as powerful,
With the same benefits,
And that it too,
When practiced consistently,
Can improve every area of your life.
Before we begin this Yoga Nidra,
Give yourself as much time as you require to become as comfortable as possible.
Bring in whatever you need to feel warm and cozy and cocooned in your Yoga Nidra nest.
The traditional pose for Yoga Nidra is Savasana,
Lying on your back,
Feet hip distance apart,
Arms resting at your sides with palms facing up.
However,
For this practice,
Only if it feels comfortable for you,
Place one hand on your heart and the other on your abdomen,
Just above your belly button,
On the solar plexus chakra.
Close down your eyes and begin to slow down your breathing by deepening your inhale and elongating your exhale.
Feel your breath moving your body,
The rise and fall of your chest and stomach,
With each inhalation and exhalation.
Breathe in deeply through your nose and exhale slowly through a slightly opened mouth.
Unclench your jaw,
Release all tension from your forehead,
All the little muscles around your eyes are now free to unwind and let go.
That's it.
All the tightness that has built up in your scalp is now loosening.
Any tension in your torso,
Unwinding.
Tightness in your pelvis and hips,
Releasing.
Arms,
Hands and fingers becoming limp.
Legs,
Feet and toes loose and lazy.
All of your body letting go with each breath.
Every part of you melting into ease.
There's no need to hold on any longer.
You are safe to sink deeper and deeper into rest and relaxation.
Bringing in your Sankalpa,
A seed of intention to plant deep within your consciousness.
If you already have a Sankalpa that you're working with,
You might choose to use this phrase as a second Sankalpa.
I am grateful for all of my life,
For every single part of it.
Repeat this phrase three times,
Each followed by a deep breath.
I am grateful for all of my life,
For every single part of it.
I am grateful for all of my life,
For every single part of it.
Let your attention gently fall to the tip of your right hand thumb,
Tip of the first finger,
Tip of the second finger,
Third finger,
And little finger.
The palm of your hand,
Inside the right wrist,
Inside the elbow,
Armpit,
Shoulder,
Right collarbone,
Right side of the chest,
Right side of the waist,
Right hip,
Top of the knee,
Ankle,
Top of the right foot,
Tip of the big toe,
Tip of the second toe,
Third,
Fourth,
And little toe,
Sole of the right foot,
Heel,
Back of the knee,
Right glute,
Right side of the back,
Starting at the waist and slowly moving up to the right shoulder blade,
The right side of the back of your neck,
Back of your head,
The point at the top of your head,
The point in between the eyebrows,
Right eyebrow,
Right temple,
The right ear,
Listening,
Right cheekbone,
Right nostril,
Breathing in and out,
Inside of the right cheek,
Right collarbone,
The entire right side of your body,
Could you place all your awareness on the right side,
Feeling the energy moving throughout,
The aliveness in each one of your cells,
The right side of your body pulsing with life,
Now move your attention to the tip of your left hand thumb,
Tip of the first finger,
Tip of the second finger,
Third finger,
And little finger,
Palm of the hand,
Inside the left wrist,
Inside the elbow,
Armpit,
Shoulder,
Left collarbone,
Left side of the chest,
Left side of the waist,
Left hip,
Top of the knee,
Ankle,
Top of the left foot,
Tip of the big toe,
Tip of the second toe,
Third,
Fourth,
And little toe,
Sole of the left foot,
Heel,
Back of the knee,
Left glute,
Left side of the back,
Starting at the waist and slowly moving up to the left shoulder blade,
The left side of the back of your neck,
Back of your head,
The point at the top of your head,
The point in between the eyebrows,
Left eyebrow,
Left temple,
Left ear,
Left cheekbone,
Left nostril,
Breathing in and out,
Inside the left cheek,
Left collarbone,
The entire left side of your body,
Could you place all your awareness on the left side,
Feeling the energy moving throughout,
The aliveness in each one of your cells,
The left side of your body pulsing with life,
And now slowly sensing the right side of your body along with the left side,
Integrating both sides of your body together,
Left and right,
Right and left,
Sensing both the front and back of your body at once,
Front and back,
Back and front,
And front,
Every part of your body alive with energy,
From the top of your head to the very tips of each toe,
Feel your breath gently moving your body up and down,
No need to change your breathing in any way,
Just feeling your breath breathing your body in its own natural rhythm,
Notice how good it feels to breathe life in,
How good it feels to be alive,
In your mind's eye,
Visualize your home as if you were giving someone a tour,
Walking through the front door,
Move through each room slowly and with intention,
With intention,
Allowing time to notice the color on the walls,
The placement of the furniture,
And all the small details that often go unnoticed,
It's as if you are seeing your home for the first time,
As you intentionally move from room to room,
What are you grateful for?
Silently express your gratitude for everything that you see,
Is there electricity throughout your home for lights to shine and appliances to run?
Be grateful.
Can you turn on your kitchen tap and receive clean water?
Be grateful.
Do you open your refrigerator and find food?
Be grateful.
Are there windows for sunshine to stream in?
Be grateful.
Do you have a warm bed to crawl into each night for sleep?
Be grateful.
When you step outside into the yard and feel fresh air touch your skin,
Be grateful.
We live in a world with so much abundance,
There is so much to be grateful for every moment of every day,
All you have to do is look around you,
Remember that today is a gift,
Every day is a gift,
One that isn't promised but rather graciously given to you.
How truly magnificent is it that you woke up this morning,
That you were given another beautiful day to live life.
Your body is a gift,
Your mind also a gift,
Every facet of you is a gift,
Everything in your life gifts and every bit of it is deserving of your gratitude as you move through today and every day,
Open yourself to everything around you,
Every wonderful thing,
No matter how seemingly small or insignificant,
Allow a moment to feel grateful for it,
For all of it,
For that which you deem good and bad,
Beautiful and not so beautiful,
Important and unimportant,
It's all in your life at this moment for a reason and therefore it's all worthy of your heartfelt gratitude.
Give the next few minutes to feel the emotion of gratitude swell within your heart,
Feel its warmth,
Its kindness,
And its generosity grow and glow.
Bring back your sankalpa now,
I am grateful for all of my life,
For every single part of it.
Silently repeat this intention three times,
I am grateful for all of my life,
For every single part of it.
If you feel ready,
You can slowly and gently start to bring yourself back to the present moment.
If you'd like to linger in the stillness you've created a little while longer,
You might choose to pause this recording.
When you're ready,
Begin to make small gestures and movements,
Perhaps nodding your head from side to side,
Moving your fingers and toes,
Gently waking them up.
Breathe deeply,
Maybe allow your body to stretch.
Whatever feels good for you,
As you mindfully become more and more aware of your surroundings.
You might also give yourself a few moments upon waking to reflect in a journal all that you're grateful for.
I would now like to express my own heartfelt gratitude to you.
I feel so grateful that you've given your precious time to listen to this recording.
I know your life is busy and there are thousands of yoga nidra recordings for you to practice with.
I'm deeply grateful that you chose this one.
I'm also deeply grateful for every follow,
Like,
And review that you give to this account and my recordings.
It fills me with incredible joy to bring these practices to you and to know that you're enjoying them.
Thank you for listening and practicing with me.
Thank you for your time.
I know it's precious.
Thank you for all the feedback.
I love hearing from you.
Thank you.
Thank you.
Thank you.
A quote that I like from Rumi,
Gratitude is the wine for the soul.
Go on,
Get drunk.
As you return to your day,
May you do so with an open heart,
Receiving all the gifts that this world has to offer you,
And feeling grateful for each and every one of them.
Namaste.
