Welcome to this guided gratitude yoga nidra practice.
In this session you'll be invited to relax your body,
Calm your mind and open your heart to the simple yet profound feeling of gratitude.
It is my intention to bring accessibility to yoga nidra and all yoga and mindfulness practices.
So please remember to honor your comfort and feelings of safety.
Traditionally yoga nidra is practiced lying down with a straight spine but you may also practice on a bed,
A yoga mat or remain seated in a chair if that's more comfortable.
Choose a position where your body feels fully supported.
Use pillows under your head and knees if that helps and a blanket or eye mask or eye pillow for warmth and comfort.
Comfort is key.
Take a moment to settle in,
Make any last adjustments so your body can fully relax.
Take some time to rest and receive.
If you're new to yoga nidra and feel unsure you can listen to my yoga nidra explanation talk first and then come back to this meditation.
When you're ready softly close your eyes and allow your body to settle.
The practice of yoga nidra is about to begin.
Take a gentle nourishing breath in and as you exhale feel your body begin to soften.
Now bring to mind a sankalpa.
A sankalpa is a heartfelt intention or positive affirmation.
This is a short present tense statement that reflects how you wish to feel or who you are becoming.
Let it arise naturally without force.
For example you might choose,
I am grateful for my body and all it does for me.
I am worthy of love and rest.
I receive life's gifts with ease and joy.
I will pause a moment so you can settle on your sankalpa.
Silently repeat your sankalpa three times planting the seed deep within your consciousness.
We now begin a journey through the body a practice known as rotation of consciousness.
As I guide your attention simply notice each area without judgment.
There's no need to move just feel and observe.
I will guide you quite quickly to help you stay present without lingering on thoughts.
Bring your awareness to your right hand,
The right thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Right palm,
Back of the hand,
Right wrist,
Forearm,
Right elbow,
Upper arm,
Right shoulder.
Continue to bring your awareness to the right side,
Right side of the chest,
Right side of the waist,
The right hip,
Thigh,
Right knee,
Calf,
Ankle,
Heel,
Right sole of the foot,
Top of the foot,
All five toes on the right foot.
Moving to the left hand,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Left palm,
Back of the hand,
Left wrist,
Forearm,
Left elbow,
Upper arm,
Left shoulder.
Now keeping your awareness on the left side bring that awareness to the left side of the chest,
The left side of the waist,
The left hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
The sole of the left foot,
Top of the foot,
All five toes on the left foot.
Feel the back of your body,
Bring your awareness to the back of the heels,
The back of the calves,
The back of the thighs,
Hips,
Lower back,
Upper back,
Shoulder blades.
Keep focusing your attention,
Bring your awareness to the forehead,
Eyebrows,
Eyes,
Cheeks,
Lips,
Jaw.
Now sense the whole body together,
The whole body together,
The whole body together.
Your body is worthy of kindness,
Your body deserves rest.
Let's bring kind attention to our breathing.
Gently bring your awareness to the natural rhythm of your breath.
Feel the gentle rise and fall of your belly as you breathe.
There is nothing to change,
Simply observe.
If it feels comfortable,
Begin to count your breath backwards from 12 to 1.
With each exhale silently count 12,
Inhale,
Exhale 11,
Inhale,
Exhale 10.
If you lose track,
Simply begin again,
There's no rush.
With every breath allow yourself to sink deeper into comfort and ease.
I will provide a moment of space here for this now.
Now in the quiet of this space,
Bring to mind a moment or a memory that fills you with gratitude.
It may be something small,
A kind word or a courtesy from a stranger,
A warm hug from a loved one.
A cup of tea and a moment to sit outside in nature.
Whatever arises is perfect.
See it clearly.
Feel it in your body.
Let the warmth of gratitude flow through you like a golden light,
Softening any areas of tension.
You might wish to silently affirm,
I receive life's blessings with an open heart.
If it resonates,
Gently extend this gratitude to your body,
For all that it carries,
All that it holds.
Silently affirm to yourself,
Thank you body for supporting me in every moment.
You are breathing.
Your existence in your body is constantly being supported by the breath,
Even if other issues are present.
You have the breath as your proof of being healthy enough to breathe.
Start your gratitude there.
Consider that right now,
At this moment,
There is nothing you need to fix.
Your body is enough just as it is.
I invite you to compliment and complete this Yoga Nidra with a few moments of Shavasana.
Just being still and present with yourself without any direction,
Just being with whatever arises.
Allow yourself to relax further into complete stillness.
Simply be with yourself without any effort or expectation.
Let your awareness settle into the space of quiet within you.
There is nothing to do,
Nowhere to go,
Just deep rest.
I will give you space for this now.
You may choose to remain in Shavasana for as long as you like.
If you wish to stay,
Simply let the recording end and continue.
However,
If you are ready to return,
Gently bring your awareness back to your physical surroundings.
If you set a Sankalpa,
Simply repeat it once more,
Silently,
Knowing that this intention is already taking root within you.
Feel the surface beneath you.
Notice the gentle rhythm of your breath.
Begin to gently move your fingers and toes.
Stretch gently if that feels welcome.
Open your eyes slowly,
Returning to the present with a heart full of gratitude.
The practice of Yoga Nidra is now complete.
Congratulations for choosing now to take care of yourself.
Thank you for practicing mindfulness and Yoga Nidra with me.
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