Yoga Nidra Meditation For Gratitude

45:55

45:55

Yoga Nidra Meditation For Gratitude

by Kate Colby Nelson

Rated

4.8

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

464

Yoga Nidra is a profound meditation practice that takes the practitioner through the waking state of consiousness, into the Dreaming state, and while maintaining witnessing awareness, into the deepest state of consiousness where deep healing and undigested experiences (samskaras) can gently be released and new intentions (sankalpas) can be seeded into the creative mind. The practice cultivates healing and relaxation for the mind and body, and with time, promotes radiant health and well being.

Yoga Nidra Meditation Gratitude Body Scan Sankalpa Chakras Sensory Awareness Relaxation Mindfulness Healing Well Being Sankalpa Intention Mindfulness Of Thoughts Breathing Awareness Visualizations

Meet your Teacher

Kate Colby Nelson

Reno, NV, USA

Meet your Teacher

Kate Colby Nelson

Reno, NV, USA

Transcript

This yoga nidra meditation will focus on gratitude and thanksgiving. It is important to allow anything that arises in your practice to move through you with no resistance, To notice but not to dialogue with it. Just let the nectar of the practice do its work. You may experience sensations, Feelings, Images, Emotions and memories. You may experiencing them coming forth and this is so that they can be digested and metabolized. This frees your body and mind to be fully present. You are completely safe and all is well. Begin noticing the breath, Inhaling and exhaling naturally. With each exhale, Allow the bones to become heavier, Heavier, Sinking into the earth. Feel the weight of the bones, The heels, Heavy, The lower legs, Heavy. Let the thigh bones sink, Weighted, Heavy into the earth. Feel the pelvis heavy, Sinking, Weighted, Dropping. Feel the entire spinal column from the base of the spine to the curve of the neck, Heavy, Weighted, Letting go, Sinking. As the spinal column sinks, It lengthens. Space is created between every vertebrae, Heavier, Letting go. Feel the shoulder blades pressing into the earth, Sinking, Relaxing. Feel the upper arm bones heavy, Weighted, Sinking. Feel the forearms heavy. Feel the weight of the wrists, The bones of the hand, The weight of the fingers, Heavy. Feel the sensations of the touch. Feel what part of your body is being touched by the earth. Feel your body sensing where your body ends and the earth, The blanket, The bolster, The pillow begins, Senses wide open. Now listen for sounds around you, Listening for far away sounds, The sense of hearing wide open. Very slowly begin to draw the sense of sound inward now, Listening for sounds closest around you, Listening for sounds, Listening for sounds in your immediate experience, Listening for the sounds of your breath, Drawing the sense of hearing inward. Listening for the sounds now below the sounds. Listen for the hum of life, The Aum. Listen for the vibration of all that is. Seeing your senses inward with heavy bones and sensory awareness of the sound behind the sounds. Count your breaths from 10 to 1. Say to yourself in the voice of your mind, Inhaling 10, Exhaling 10, Inhaling 9, Exhaling 9. Continue counting down. If you lose your count, Just begin again. 10, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, Allow your body to be relaxed and open, Your breath natural, Your heart easy. Begin the practice of gratitude by feeling the breath move in and out of the heart center as if the heart itself were breathing. Inhaling gratitude, Exhaling gratitude from the heart center. Now year after year you have cared for your own life. Now let yourself begin to acknowledge all that has supported you in this care. With gratitude remember the people, Animals, Plants, Insects, Creatures of the sky and sea, Air and water, Fire and earth, All whose joyful exertion blesses life every day. With gratitude remember the care and labor of thousands of generations, Elders and ancestors who came before you. Now let the voice of your mind be my voice. I offer gratitude for the blessing of this earth. I offer gratitude for the measure of health I have been given. I offer gratitude for the family and friends I have been given. I offer gratitude for the community I have been given. I offer gratitude for the teachings and lessons I have been given. I offer gratitude for the life I have been given. Allow yourself to steep in this deep gratitude, This Thanksgiving. It is now time to set an intention to bring forth your heart's desire, A sankalpa for your practice. From this place of deep relaxation with the senses wide open, Bring your awareness to the center of your heart. Allow your sankalpa, Your heart's desire to be informed by your inner wisdom, Your intuition, The seat of knowing, Anahata chakra, The center of your being. Gently ask your heart to reveal to you your sankalpa. Allow your sankalpa to arrive spontaneously. Have no resistance to your intuition. Let it move from your heart to your inner knowing untethered, Freely with grace and ease. Allow it to fill the space of your being. Have a sense of your sankalpa, A felt sense of your sankalpa. Allow it to permeate your being, Your senses, Your awareness, The body and the mind. Let your intention take shape. When you have a felt sense of your heart's desire, Your intention, Your sankalpa, Create a short affirmative statement that embodies your sankalpa. When you have this statement, Repeat it to yourself in the voice of your mind three times, Creating a short affirmative statement that embodies your sankalpa, Repeating it in the voice of your mind three times. Gently remind yourself to stay awake during your yoga nidra practice. Continue listening for my voice as you move through the various states of your being, Drawing your awareness to the crown of your head, Noticing awareness to the space between the brows, To the center of the throat, Letting go, Relaxing, The center of the right shoulder, Noticing, Center of the right elbow, Center of the right wrist, Awareness, Letting go, Tip of the right thumb, Tip of the right index finger, Tip of the right middle finger, Awareness, Tip of the right ring finger, Tip of the right smallest finger, Letting go, Awareness, Center of the right wrist, Center of the right elbow, Center of the right shoulder, Noticing, Center of the throat, Relaxed, Letting go, Center of the left shoulder, Center of the left elbow, Noticing awareness, Center of the left wrist, Tip of the left thumb, Tip of the left index finger, Letting go, Tip of the left middle finger, Awareness, Tip of the left ring finger, Tip of the left smallest finger, Center of the left wrist, Relaxed, Awareness, Center of the left elbow, Center of the right shoulder, Center of the throat, Awareness, The heart center, The solar plexus, The area around the navel, Noticing awareness, The base of the spine, Center of the right hip, Center of the right knee, Awareness, Center of the right ankle, Tip of the right big toe, Noticing awareness, Tip of the right second toe, Tip of the right third toe, Tip of the right fourth toe, Noticing, Tip of the right smallest toe, Awareness, Center of the right ankle, Center of the right knee, Awareness, Center of the right hip, Base of the spine, Relaxed, Letting go, Center of the left hip, Center of the left knee, Awareness, Center of the left ankle, Tip of the left biggest toe, Noticing awareness, Tip of the left second toe, Tip of the left third toe, Awareness, Tip of the left fourth toe, Tip of the left fifth toe, Center of the left ankle, Letting go, Center of the left knee, Awareness, Center of the left hip, Base of the spine, The area around the navel, Noticing the solar plexus, The heart center, Center of the throat, The space between the brows, Awareness, The back of the eyes, The roof of the mouth, The back of the throat, The front of the chest, The center of the heart, The upper back, The sides of the rib cage, The area around the navel, Noticing the low back, The whole front body, The whole back body, And sense the entire body, Sensing the entire body, Inside and outside, As a field of radiant sensation, Be aware of all that you are, Sensing, Noticing, Aware of, As this radiant field of awareness, Radiant sensation, Experiencing yourself as a field of radiant sensation, Bring your awareness to your breath, Without changing anything, Notice the breath, Witness the rise and fall of the abdomen, Just notice, As witnessing consciousness, Cultivate gratitude for this breath, Watching the breath, Sensing the breath, Grateful for what is breathing you, As you breathe, Invite a soft golden light, A luminescence, To fill the center of your heart space, With every inhale, Fill the center of your heart, With warm light, And as you exhale, Fill the inner space of the body, And the space around you, With this golden luminescence, Radiating it inwards and outwards, Like light from the sun of your heart, Inhaling golden light, And exhaling, Effusing this light throughout the body, Inhale golden light upwards to the crown of the head, Golden light to the crown of the head, Sahaswara, Inhale the heart, Filling it with golden light, To the space between the brows, Inhaling into the heart, Exhale, Ajna, Inhale into the heart, Golden light, Exhale to the base of the throat, Golden light, Vishuddha, Inhale into the heart, Anahata, Exhale golden light into the heart center, Inhaling deeply into the heart center, Exhale to the solar plexus, Permeating, Infusing, Saturating, Manipura, Inhale golden light, Exhale to the navel, A golden effusion of light, Svaadhisthana, Inhaling into the heart, Exhale to the base of the spine, Luminosity, Radiant light, Buladhara, Inhale drawing in a full chance of light into your entire being, Breathing in through the heart center, Exhaling upwards and downwards and outwards, Filling the entire body with radiant light, A golden luminosity. In your mind's eye, See yourself, Your entire being, As radiant golden light, Shimmering, Expanding, Filling the space around you, Fill all space, Outwards, Upwards, Inwards, Filling, Infusing, Infusing, Receiving light, Giving light, The fullness of light, The fullness of light, Radiant, Expanding, Saturating each cell now with this luminescent golden light, Golden light in the bones, In every joint, Light, Mobile and flexible, Infusing and saturating every organ with the gratitude and light, Every organ bathed in light, Every organ of the body, Every function of the body, Infused with luminescent golden light. As you observe yourself with the eyes of your mind, Move the light to areas that need an infusion of radiance, Of well-being, Of radiant health, Every cell of your being bathed in gratitude, Every fiber and function flooded with gratitude and light, Breathing golden light in and out of the center of the heart. Bring your awareness now to the place just below your heart center, Ananda Kunda Chakra, This center of bliss, Sitting just below the heart. Move your breath through bliss, Through gratitude, Through joy, Moving the breath through radiant health and well-being at the center of your bliss. Notice your body as warm and radiant light, Whole and complete, Experiencing bliss, Deep contentment, Beautiful freedom. Gently bring your awareness to the space between your brows, To Chitakasha, The screen of your mind. As I say the words, Allow them to arise in your Chitakasha, The screen of your consciousness. Let them move across the screen, Just noticing with awareness. Rolling green hills, Rolling green hills, Dark evergreen forest, Dark evergreen forest, A crackling fire, A crackling fire, A child's hand, A child's hand, Three small blackbirds, Three small blackbirds, An ocean wave, An ocean wave, A red rowboat, A red rowboat, Christmas wreath, Christmas wreath, A blue glass jar, A blue glass jar, Low winter sun, Low winter sun, Smooth black river stones, Smooth black river stones, A field of golden hay, A field of golden hay, A burning candle, A burning candle, A green elephant, A green elephant, Steam rising from a cup, Steam rising from a cup, Chinese lantern, Chinese lantern, The Milky Way, The Milky Way. Bring your awareness to the space between your brows, With your mind's eye experience this space as vast, Open, Infinite space. Allow an image of the sky to fill the space. As far as your inner eye can see, See the color of your sky, The vast, Open, Infinite space. Allow this inner gaze to experience this space, The vast, Unending sky of your consciousness. It has no beginning and no end. It is eternal. In this vast and unending sky of your mind, Allow the activities, Memories, Sensations, And emotions of your day to move like clouds across your sky. The vast, Open, Infinite space of your consciousness. Allow the activities, Memories, Sensations, And emotions to move across the infinite space of your consciousness. Observe them coming and going. Just observe. They come and go like wisps of clouds through the vast sky of your mind. Thoughts, Emotions, Memories, And sensations move like the stars and planets across the infinite sky of your consciousness. You are pure witnessing awareness. Awake and aware as radiant well-being. Awake and aware as pure witnessing consciousness. As pure witnessing consciousness, Allow all memories, Sensations, Activities, Sensations to move through your consciousness, The vast, Open, Infinite space. Observe all images, Colors, Sensations, And sounds. You are a radiant field of pure awareness, Unchanging, Spacious awareness in which everything is coming and going. Experiencing yourself as timelessness, Spaciousness, Perfect well-being, Just as it is. Experiencing yourself now as light, Energy, Radiating wholeness, Health, And perfection, Just as you are. A spacious awareness in which everything is unfolding, Everything just as it is, Yourself just as you are. Now gently bring your awareness back to your breath, Back to the center of the heart, Noticing in gratitude all that arises, All that is now present, Noticing in gratitude sensations, Emotions, Beliefs, Yourself just as you are, Whole and complete. From this deep sense of thanksgiving, Bring to mind your heartfelt desire, Your sankalpa, Your intention. Now bring it into your body as a resonant sensation, Recalling your heartfelt desire, The felt sense of your intention, Your sankalpa. When you have the felt sense of your sankalpa, Recalling your short affirmation, Bring it into the voice of your mind and gently repeat it to yourself three times, Recalling your heartfelt desire, Recalling your short affirmation, Bring it into the voice of your mind, Repeating it three times. And now with sensing awareness, Draw your attention to the center of your heart, To the center of your palms. And now bring your awareness to the center of your palms. And now awareness to the tips of your fingers, Awareness of this receiving mudra, Palms open, Facing upwards, Awareness of the hands, Bring the palms gently over your heart center in gratitude for your practice, Gratitude for this breath, And gratitude for that which breathes the breath in gratitude for all that is. And very slowly begin to enliven the body now, Bringing the body back into awareness, Some gentle movements in the hands, The feet, The arms, The legs, Awakening fully now, Maybe fluttering the eyelids open and closed, Turning the head gently from side to side, Awakening now, Fully awake, Awakening now. A few more little stretches of the body awakening, Perhaps bending and extending the legs, Twisting side to side, Allowing the knees to windmill, Waking up fully. And then very gently make your way to the right side of the body, Allowing the nectar of your practice to be integrated in the body and the mind. Fully awake, Relaxed yet awake. And then using your hands to help yourself back into a seated position, Whether you are seated on a bolster or on the floor, Just comfortably awake yet relaxed, Bring the palms of your hands together and the thumbs to the root of the heart in Anjali Mudra, This mudra of gratitude. Thank you for joining me in this Yoga Nidra practice. May it serve you in the most beautiful of ways, Perhaps surprising ways. And as it serves you, It serves all others. So I am so grateful for your practice. Namaste. Om and blessings. May you be well.