Guided meditation script Therapeutic Yoga Meditation for Connective Tissue. August 26, 2013 August 26, 2013 Nancy Levenson. Maitri Yoga, Manomaya Kosha, meditation, meditation script, Meditations, NamasteWorks, NamasteWorks Free Yoga in the Park, NamasteWorks Therapeutic Yoga. Root Heart Crown Meditation script. Kosha Script Short. Kosha Script Long. Inner Sanctuary. Chakra Meditation. Pure Awareness Meditation. Root Heart Crown Chakra Meditation. 5 Elements Meditation. Bija Sounds Meditation. About Connect Blog EDU Site. Short North 1020 Dennison Ave., Suite 202, Columbus OH 43201. Meditation helps balance the manomaya kosha by inviting us to still the mind and transcend the trajectory of thought, unveiling the connection to pure consciousness that is always there. Pranayama also works at this level by driving prana into the mind and loosening old protective mental and emotional patterns. Annamaya kosha is the layer made of food, the physical body. In yoga and meditation practice, we relax the body from head to toes, releasing tension and fatigue from the muscles, joints, glands and organs of the physical body. As we inhabit this layer and allow our body to relax, we have access to deeper layers.
Hello Beauty!
I'm happy you're here. If you've been on retreat with me before, you know how much reverence I have for the natural world. Today I would like to share with you a yoga nidra script inspired by nature and one of my regular retreat destinations. It's also one of the yoga nidra scripts that my yoga teacher training students learn in their yoga nidra module.
This short yoga nidra script will take approximately 20-25 minutes and its format is inspired by the teachings of the Bihar School in India and it follows an inward journey through the koshas, from annamaya kosha to anandamaya kosha.
Yoga nidra has so many benefits… from relieving stress to improving sleep and accessing that bliss state, ananda. If you would like to learn more about the benefits of yoga nidra, check out this blog post here.
A Few Tips For Teaching and Practicing Yoga Nidra
Remember that when you're preparing your yoga nidra script, you want your language to be simple and precise. When you're reading or reciting your script, avoid too much inflection in your voice. Speak clearly, with an even volume and tempo.
Yoga nidra is a wonderful and fertile space for working with a sankalpa. Formulate your sankalpa as a positive 'I am' statement. If one doesn't come to mind, I encourage you to use the sankalpa, 'I am the witness'. You may just discover that your sankalpa was hidden within this whole time.
If you are facilitating yoga nidra, make sure that you are seated upright in a position that you can be still in. Make sure that you are comfortable. If you are distracted by discomfort in your body, that distracted energy will carry over to your students.
If you are practicing yoga nidra, make sure that you are comfortable. Use a pillow or folded blanket under your head and a cushion or bolster underneath your knees will help release your lower back. The body temperature does drop while yoga nidra, so drape a blanket over your body. You want to be as still as possible, so make sure that you're as comfortable as possible.
Yoga Nidra Script Inspired by Nature Written by Autumn Adams
We will practice yoga nidra in Savasana, lying on your back. Please take a moment to make yourself as comfortable as possible. Use any props you have available to support your body.
Before we begin, bring into your mind's eye your sankalpa, your 'I am' statement. Repeat it quietly and internally to yourself three times. [PAUSE]
Preliminary Relaxation
As you settle into Savasana, bring your awareness to the spaces between your body and the earth beneath you. Invite your body to soften and rest. As you begin to surrender into relaxation, notice the spaces between your body and the earth beneath you becoming smaller and smaller. Your body relaxed, lying on the floor.
We will begin a rotation of awareness. All you have to do is allow your awareness to follow my voice as I guide you from point to point within your body.
Option #1: An Abbreviated Rotation of Awareness — Perfect for when you're short on time
Right heel. Left heel. Right calf. Left calf. Right knee. Left knee. Right thigh. Left thigh. Right hip. Left hip. Both hips together. Lower back. Middle back. Upper back. Back of right hand. Back of left hand. Right wrist. Left wrist. Right forearm. Left forearm. Right elbow. Left elbow. Right upper arm. Left upper arm. Right shoulder. Left shoulder. Both shoulders together. Neck. Back of head. All points of contact with the earth. [PAUSE]
Option #2: Long Form Rotation of Awareness
Move your awareness to your mouth. Become aware of your tongue. Lower jaw. Lower row of teeth. Upper row of teeth. Gums. Upper lip. Lower lip. Space between your lips. Both cheeks. Right ear. Left ear. Forehead. Both temples. Top of the head. Back of the head. Tip of the nose. Right nostril. Left nostril. Right eyelid. Left eyelid. Right eye. Left eye. Right eyebrow. Left eyebrow. Space between the eyebrows. Now go to the right hand. The right hand thumb. Second finger. Third finger. Fourth finger. Little finger. Palm of the hand. Back of the hand. Wrist. Forearm. Elbow. Upper arm. Shoulder. Right armpit. Ribs. Waist. Hip. Right thigh. Knee. Calf. Ankle. Heel. Sole of the foot. Top of the foot. Right big toe. Second toe. Third toe. Fourth toe. Little toe. Go to the left hand. The left hand thumb. Second finger. Third finger. Fourth finger. Little finger. Palm of the hand. Back of the hand. Wrist. Forearm. Elbow. Upper arm. Shoulder. Left armpit. Ribs. Waist. Hip. Left thigh. Knee. Calf. Ankle. Heel. Sole of the foot. Top of the foot. Left big toe. Second toe. Third toe. Fourth toe. Little toe. Groin. Right buttock. Left buttock. Lower back. Mid-back. Upper back. Right shoulder blade. Left shoulder blade. Back of the neck. Back of the head. Right inner ear. Left inner ear. Roof of the mouth. Throat. Right collar bone. Left collar bone. Right chest. Left chest. Middle chest. Upper abdomen. Navel. Lower abdomen. Groin. Whole spine. The whole head. Right arm. Left arm. Both arms together. The whole right leg. The whole left leg. Both legs together. Whole front body. Whole back body. Be aware of the whole body. [PAUSE]
Breath Awareness
Now bring your awareness to your breath. Follow the gentle tide of your breath without altering it. Now, envision your breath as a golden light flowing up and down your spinal column. With your inhale, the golden light flows from the tailbone to the crown of the head. And with your exhale, it flows from the crown of the head back down to the tailbone. A cosmic tide of prana. Stay with your breath as it flows up and down your spinal column, golden, vibrant, radiant. [PAUSE]
Opposite Sensations
Now bring awareness to the sensation of heat. Your right leg warm. Your left leg warm. Both arms warm. Torso warm. The whole body becoming hot. [PAUSE]
All at once, your body becomes cold. Legs cold. Arms cold. Torso cold. The entire body cold. [PAUSE] Now let that go. [SHORT PAUSE]
Guided Imagery Journey
Imagine that you are standing outside in nature
You feel your bare feet on the earth
You're standing in an open meadow surrounded by a lush forest
You tip your face upward to feel the warmth of the sun
Smell the wildflowers in the air
In the distance you see a path leading into the forest
You walk toward the path and step into the forest
Once inside the forest, your eyes adjust to the shade of the trees
The path continues in front of you and winds easily up the hillside
Sunlight shines through the trees, birds sing in the distance
You continue on the path as it climbs steadily uphill
Near the top of the hill you see a small opening in the side of the mountain
This opening is a cave
You feel drawn to the cave and walk toward it
Within the cave you see a single lit candle
You realize you've stumbled into a sacred temple
You sit down upon the earth
A sense of calm washes over you, you feel at peace with all that is
You need nothing from the outside world, you gaze into the candle flame
You drop into deep meditation
In the middle of the flame you see the purest golden seed, untouched by the flame
On the surface of the seed, see your sankalpa inscribed.
Gaze into the flame once again
The seed is no longer in the flame
The seed is now in your heart
Repeat your sankalpa 3 times, quietly, internally and with meaning.
[PAUSE FOR FIVE MINUTES]
The practice of yoga nidra is now complete.
Gently guide your awareness back to your physical body, lying on the earth. Become aware of your breath. Your body slowly breathing in and out. Without opening your eyes, become aware of your surroundings. The earth beneath you. As your awareness comes back, invite your breath to deepen. When you feel ready, stretch your arms long overhead, extend your legs long, point your toes and take a full-body stretch. Slowly roll over into the fetal position on your right side. A posture that resembles a newborn child or fertile seed, a posture that symbolizes new beginnings. Take a moment here. When you're ready, gently press up to a comfortable seat.
So many of you have asked for a recording to practice with, so I've just recorded this yoga nidra script and put it up on YouTube. Here it is. Enjoy!
Please feel free to reach out with questions. Happy healing!
Love and Light,
Autumn
Permissions for live in-person classes only: This script is copyrighted Ambuja Yoga© 2019, all rights reserved. You may use this script to guide live in-person classes or events only. Descriptions and advertising for any live in-person class using this script in whole or in part must include one of the following attributions: script ©Ambuja Yoga used by permission, or modified from script ©Ambuja Yoga used by permission.
This use does not convey the right to borrow from this script or to reproduce it in any way. No part of this script may be reproduced, distributed, stored in a retrieval system, or transmitted in any form or by any means, including photocopying, digital copying, print, audio or video recording, or other electronic or mechanical methods, without the prior written permission of the copyright owner.
Other Resources for Yoga Nidra
- Book: Yoga Nidra by Swami Satyananda Saraswati
- Book: Yoga Nidra: A Meditative Practice for Deep Relaxation and Healing by Richard Miller
- Book: Yoga Nidra: The Art of Transformational Sleep by Kamini Desai (this one is really good on Audible)
Autumn Adams
Latest posts by Autumn Adams (see all)
- Restorative Yoga for Grief - November 2, 2020
- Four Mudras for Anxiety - October 30, 2020
- Is it Shavasana or Savasana? - October 22, 2020
Yoga Nidra is a practice of deep relaxation, designed to offer you a direct experience with all layers of the Self. In this practice we explore Emotions and our relationship to them. You cannot control your emotions. Your emotions are very natural physiological responses to experience. To try to control emotion is to experience suffering. To accept emotion is to love what is - to experience the fullness of life and to be deeply in the present moment.
This Meditation, along with the Meditation Script below is offered free of charge by Caroline Stewart. To learn how to create your own Meditations and to become Certified as a Meditation Teacher, check out the 200hr Online Meditation Teacher Training http://inspiredme.ca/meditation-courses
Read the FULL Weekly Inspiration Post titled ‘What's the Difference Between Yoga Nidra & Meditation'?
Yoga nidra embracing emotions - Guided Meditation Script by Caroline Stewart (45-60 mins)
Welcome to this Yoga Nidra practice exploring the acceptance of Emotions.
You cannot control your emotions. Your emotions are very natural physiological responses to experience. To try to control emotion is to experience suffering. To accept emotion is to love what is - to experience the fullness of life and to be deep in the present moment.
Let us begin by setting up the position of Yoga Nidra. Yoga Nidra is practiced laying down. Take care to set up comfort and support for your body. A pillow under your head, another under your knees, a blanket for warmth and perhaps an eye mask for complete internal focus are all helpful.
Yoga Nidra is practiced in stillness. And so we take our time now to really create comfort so that we may rest deeply. Find equal weight on both sides of your body. Move and shift your body into alignment. Tuck your shoulder blades under and allow your arms and hands to fall open beside you. Position your hips so that they are at equal height. If you have any discomfort in your hips or lower back, it can be helpful to use more pillows under your knees. Your legs are relaxed, feet hip width apart and the feet naturally falling open.
Yoga Nidra is a system of progressive relaxation, designed to offer you a direct experience with all layers of self. These layers are also known as koshas, or sheaths. You can think of these koshas as a set of nesting dolls, each layer contained within another.
There are 5 layers of self that we explore in Yoga Nidra from external to internal are - Anamaya Kosha (the physical layer, or food sheath), Pranamaya Kosha (vital energy layer, or breath sheath), Manomaya Kosha (sheath of the mind, or layer of thought perception), Vijnanomaya Kosha (layer of creative expression) and the innermost is Anandamaya Kosha (bliss, unity consciousness).
Typically, in our waking life we tend to engage primarily with the physical layer of self. And yet, as we will experience, this is only one limited aspect of our multi-layer, multi-dimensional self.
As you feel yourself settle into comfort, relaxation spreads throughout your body. If you need to make any last minute adjustments, now is the time to do so. Once complete I invite you to settle your body into stillness. When we maintain stillness throughout the practice, we are able to explore more fully the depths of our more inner layers of consciousness.
Sankalpa
Yoga Nidra also offers us the opportunity to work with a Sankalpa, or personal resolve. This personal resolve is typically linked to a limiting belief that we are reworking in order to become a LIBERATING belief. A limiting belief is one that we hold that is no longer benefiting us. If you have a personal Sankalpa that you are working with, please do use this.
If you would like a suggestion, in keeping with the theme of this Meditation, I offer you the Sankalpa:
‘I accept and honour my emotions'
In the relaxed state of mind of Yoga Nidra, your sankalpa holds immense power. Moving easily past the layers of externalized Self, we are able to plant our resolve in the subconscious. This deep acceptance will translate into natural manifestation as your belief and reality align.
State your resolve, your Sankalpa, now 3 times to yourself with focused attention, meaning and clear awareness.
We now begin the practice of Yoga Nidra.
Annamaya Kosha
The Annamaya Kosha is the outermost layer of consciousness. It is the layer of Self that we tend to engage most often in our daily life - experiencing the world through our 5 senses.
The Annamaya Kosha is considered to be the gateway to our internal experience. The bridge between the outer, physical reality, and our inner, more energetic and spiritual reality.
Emotions are felt physically. They are the physiological response to a deeper experience.
In the Annamaya Kosha, we feel Emotions in different parts of the body based on the energetics and patterning of experience. In this Meditation, we will be exploring the Annamaya Kosha through progressive physical relaxation, pausing at each major Energy Centre and experiencing the felt emotions here.
Begin by settling your attention into the base of your spine, just above your perineum, your root chakra. Allow the light of your awareness to sense the physical experience of your lower pelvis, your legs, your feet, your toes.
In your root chakra, you experience emotions related to stability and security. As I name the following experiences, see if you can feel the emotion in the root area:
Fear
Insecurity
Materialism
Security
Stability
Now, draw your attention up to your upper pelvis, to your sacral chakra. Your awareness fills the area of your pelvis, including your sexual and reproductive organs.
Your sacral chakra houses the emotions of pleasure, sexuality and creation. As I name the following experiences, feel the emotion that comes up in the sacral area:
Obsession
Dependency
Addiction
Pleasure
Sexual Expression
Creativity
Play
Next, we move up to the middle of your abdomen, just below your ribs - your solar plexus chakra. Your awareness fills your belly.
Your solar plexus chakra is the seat of your personal power and governs many primary emotions relating to your sense of self and personality. As I name the following experiences, feel the emotion that comes up in the solar plexus area:
Frustration
Anger
Intuition
Confidence
Your attention draws further upward to the centre of your chest - your heart chakra. Awareness fills the entire chest.
Your Heart Chakra deals with love and emotional power. As I name the following experiences, feel the emotion that comes up in the heart area:
Possessiveness
Resentment
Grief
Loneliness
Commitment
Trust
Compassion
Gratitude
Draw your attention up now to your throat - your throat chakra. Awareness fills the throat, jaw and mouth.
Your Throat Chakra deals with communication. As I name the following experiences, feel the emotion that comes up in the throat area:
Being ignored
Feeling invalidated
Communicating boundaries
Sharing your truth
Now draw your attention up to your third eye chakra, located in the centre of your forehead slightly above your eyebrows. Awareness fills the forehead and into the centre of the brain.
Your Third Eye Chakra deals with spirituality and clear sight. As I name the following experiences, feel the emotion that comes up in the third eye:
Spiritual disconnection
Intuition
Spiritual inspiration
And finally, you draw your attention up to the top of your head - to your crown chakra. Awareness fills the crown of the head, extending upwards and out in all directions.
Your Crown Chakra is associated with the energy of pure consciousness. As I name the following experiences, feel the emotion that comes up in the crown and surrounding energy body:
Divine connection
Unity
Bliss
[PAUSE]
Pranamaya Kosha
The Pranamaya Kosha is the layer of consciousness related to movement and flow of energy. Emotion is a form of energy. In fact, it can be thought of as E-MOTION - energy in motion.
Oftentimes, when we experience emotional suffering, it is because emotion has become trapped. Failing to flow freely. When we allow ourselves to fully feel our emotion, it naturally moves, carried on the energy of prana, of breath.
Draw attention now to your breath. Watch as your breath flows into your body, filing your lungs. And then witness this energy move into the pathways of your body, spreading to touch every part of your being.
Notice any area where this flow of energy seems to be stuck. Allow your attention to settle in this area. Now, breathe gently and deeply into this area. Feel the emotion coming up in the area. Witness the pranic energy of life meeting the emotion, breathing deeper into the experience.
Continue to breathe deeply until you feel the intensity of emotion dissipate. Witness the energy begin to flow once again in the area. Follow your breath as it releases the transmuted emotional energy, feeling a softening, an ease enter your body again.
You may repeat this practice in other areas that feel stuck. Drawing your awareness to the area, breathing deeply and allowing the E-MOTION to move through.
Manomaya Kosha
In Manomaya Kosha we have a direct experience with our mind and our mental processes. This layer is the first of the more subtle layers of consciousness.
The mind is the source of emotional response. Past associations, memories, and projections all cause emotion to be triggered.
When we engage with the mind and come to know the truth of experience via the mind, we realize that physical and emotional experience can be altered when we alter the experience of the mind.
In Yoga Nidra, we utilize the practice of opposite sensations - recalling intense physical and emotional experiences, allowing the experience to take its natural course, and then releasing the experience. We pair feelings that are often dualistic in nature - this helps to harmonize the brain and balances our understanding of reality. The practice of opposite sensations also helps to develop our experience of willpower, bringing about emotional relaxation.
Happiness/Sadness
Imagine the feeling of happiness. Feel happiness flood your body, bringing a smile to your face and softening the skin of your forehead. Imagine yourself free, joyful and content.
Now, feel sadness begin to enter your emotional experience. A gloom begins to settle over you as you feel the weight of sadness.
With sadness still present, begin to feel happiness also. Feel the gentle weight of sadness and at the same time, feel a lightness of contentedness, of gratitude and happiness entering your experience. Notice the power of your mind to hold seemingly opposing feelings. All is welcome. All emotions are valid.
Anxiety/Calm
Open to the feeling of anxiety. Recollect the experience of anxiety–intense anxiety and worry. Feel the stress that anxiety bringsto your mind and body. There is no need to concentrate on the source, but rather watch as the feeling of anxiety increases. Do not attach to the feeling, but rather observe it.
Now allow the feeling of complete calm towrap you in its arms. Remember the experience of calm. Allow the calm to envelop your completely. Feel the sensations of calm, relaxation, peace. You are completely calm.
Option #2: Long Form Rotation of Awareness
Move your awareness to your mouth. Become aware of your tongue. Lower jaw. Lower row of teeth. Upper row of teeth. Gums. Upper lip. Lower lip. Space between your lips. Both cheeks. Right ear. Left ear. Forehead. Both temples. Top of the head. Back of the head. Tip of the nose. Right nostril. Left nostril. Right eyelid. Left eyelid. Right eye. Left eye. Right eyebrow. Left eyebrow. Space between the eyebrows. Now go to the right hand. The right hand thumb. Second finger. Third finger. Fourth finger. Little finger. Palm of the hand. Back of the hand. Wrist. Forearm. Elbow. Upper arm. Shoulder. Right armpit. Ribs. Waist. Hip. Right thigh. Knee. Calf. Ankle. Heel. Sole of the foot. Top of the foot. Right big toe. Second toe. Third toe. Fourth toe. Little toe. Go to the left hand. The left hand thumb. Second finger. Third finger. Fourth finger. Little finger. Palm of the hand. Back of the hand. Wrist. Forearm. Elbow. Upper arm. Shoulder. Left armpit. Ribs. Waist. Hip. Left thigh. Knee. Calf. Ankle. Heel. Sole of the foot. Top of the foot. Left big toe. Second toe. Third toe. Fourth toe. Little toe. Groin. Right buttock. Left buttock. Lower back. Mid-back. Upper back. Right shoulder blade. Left shoulder blade. Back of the neck. Back of the head. Right inner ear. Left inner ear. Roof of the mouth. Throat. Right collar bone. Left collar bone. Right chest. Left chest. Middle chest. Upper abdomen. Navel. Lower abdomen. Groin. Whole spine. The whole head. Right arm. Left arm. Both arms together. The whole right leg. The whole left leg. Both legs together. Whole front body. Whole back body. Be aware of the whole body. [PAUSE]
Breath Awareness
Now bring your awareness to your breath. Follow the gentle tide of your breath without altering it. Now, envision your breath as a golden light flowing up and down your spinal column. With your inhale, the golden light flows from the tailbone to the crown of the head. And with your exhale, it flows from the crown of the head back down to the tailbone. A cosmic tide of prana. Stay with your breath as it flows up and down your spinal column, golden, vibrant, radiant. [PAUSE]
Opposite Sensations
Now bring awareness to the sensation of heat. Your right leg warm. Your left leg warm. Both arms warm. Torso warm. The whole body becoming hot. [PAUSE]
All at once, your body becomes cold. Legs cold. Arms cold. Torso cold. The entire body cold. [PAUSE] Now let that go. [SHORT PAUSE]
Guided Imagery Journey
Imagine that you are standing outside in nature
You feel your bare feet on the earth
You're standing in an open meadow surrounded by a lush forest
You tip your face upward to feel the warmth of the sun
Smell the wildflowers in the air
In the distance you see a path leading into the forest
You walk toward the path and step into the forest
Once inside the forest, your eyes adjust to the shade of the trees
The path continues in front of you and winds easily up the hillside
Sunlight shines through the trees, birds sing in the distance
You continue on the path as it climbs steadily uphill
Near the top of the hill you see a small opening in the side of the mountain
This opening is a cave
You feel drawn to the cave and walk toward it
Within the cave you see a single lit candle
You realize you've stumbled into a sacred temple
You sit down upon the earth
A sense of calm washes over you, you feel at peace with all that is
You need nothing from the outside world, you gaze into the candle flame
You drop into deep meditation
In the middle of the flame you see the purest golden seed, untouched by the flame
On the surface of the seed, see your sankalpa inscribed.
Gaze into the flame once again
The seed is no longer in the flame
The seed is now in your heart
Repeat your sankalpa 3 times, quietly, internally and with meaning.
[PAUSE FOR FIVE MINUTES]
The practice of yoga nidra is now complete.
Gently guide your awareness back to your physical body, lying on the earth. Become aware of your breath. Your body slowly breathing in and out. Without opening your eyes, become aware of your surroundings. The earth beneath you. As your awareness comes back, invite your breath to deepen. When you feel ready, stretch your arms long overhead, extend your legs long, point your toes and take a full-body stretch. Slowly roll over into the fetal position on your right side. A posture that resembles a newborn child or fertile seed, a posture that symbolizes new beginnings. Take a moment here. When you're ready, gently press up to a comfortable seat.
So many of you have asked for a recording to practice with, so I've just recorded this yoga nidra script and put it up on YouTube. Here it is. Enjoy!
Please feel free to reach out with questions. Happy healing!
Love and Light,
Autumn
Permissions for live in-person classes only: This script is copyrighted Ambuja Yoga© 2019, all rights reserved. You may use this script to guide live in-person classes or events only. Descriptions and advertising for any live in-person class using this script in whole or in part must include one of the following attributions: script ©Ambuja Yoga used by permission, or modified from script ©Ambuja Yoga used by permission.
This use does not convey the right to borrow from this script or to reproduce it in any way. No part of this script may be reproduced, distributed, stored in a retrieval system, or transmitted in any form or by any means, including photocopying, digital copying, print, audio or video recording, or other electronic or mechanical methods, without the prior written permission of the copyright owner.
Other Resources for Yoga Nidra
- Book: Yoga Nidra by Swami Satyananda Saraswati
- Book: Yoga Nidra: A Meditative Practice for Deep Relaxation and Healing by Richard Miller
- Book: Yoga Nidra: The Art of Transformational Sleep by Kamini Desai (this one is really good on Audible)
Autumn Adams
Latest posts by Autumn Adams (see all)
- Restorative Yoga for Grief - November 2, 2020
- Four Mudras for Anxiety - October 30, 2020
- Is it Shavasana or Savasana? - October 22, 2020
Yoga Nidra is a practice of deep relaxation, designed to offer you a direct experience with all layers of the Self. In this practice we explore Emotions and our relationship to them. You cannot control your emotions. Your emotions are very natural physiological responses to experience. To try to control emotion is to experience suffering. To accept emotion is to love what is - to experience the fullness of life and to be deeply in the present moment.
This Meditation, along with the Meditation Script below is offered free of charge by Caroline Stewart. To learn how to create your own Meditations and to become Certified as a Meditation Teacher, check out the 200hr Online Meditation Teacher Training http://inspiredme.ca/meditation-courses
Read the FULL Weekly Inspiration Post titled ‘What's the Difference Between Yoga Nidra & Meditation'?
Yoga nidra embracing emotions - Guided Meditation Script by Caroline Stewart (45-60 mins)
Welcome to this Yoga Nidra practice exploring the acceptance of Emotions.
You cannot control your emotions. Your emotions are very natural physiological responses to experience. To try to control emotion is to experience suffering. To accept emotion is to love what is - to experience the fullness of life and to be deep in the present moment.
Let us begin by setting up the position of Yoga Nidra. Yoga Nidra is practiced laying down. Take care to set up comfort and support for your body. A pillow under your head, another under your knees, a blanket for warmth and perhaps an eye mask for complete internal focus are all helpful.
Yoga Nidra is practiced in stillness. And so we take our time now to really create comfort so that we may rest deeply. Find equal weight on both sides of your body. Move and shift your body into alignment. Tuck your shoulder blades under and allow your arms and hands to fall open beside you. Position your hips so that they are at equal height. If you have any discomfort in your hips or lower back, it can be helpful to use more pillows under your knees. Your legs are relaxed, feet hip width apart and the feet naturally falling open.
Yoga Nidra is a system of progressive relaxation, designed to offer you a direct experience with all layers of self. These layers are also known as koshas, or sheaths. You can think of these koshas as a set of nesting dolls, each layer contained within another.
There are 5 layers of self that we explore in Yoga Nidra from external to internal are - Anamaya Kosha (the physical layer, or food sheath), Pranamaya Kosha (vital energy layer, or breath sheath), Manomaya Kosha (sheath of the mind, or layer of thought perception), Vijnanomaya Kosha (layer of creative expression) and the innermost is Anandamaya Kosha (bliss, unity consciousness).
Typically, in our waking life we tend to engage primarily with the physical layer of self. And yet, as we will experience, this is only one limited aspect of our multi-layer, multi-dimensional self.
As you feel yourself settle into comfort, relaxation spreads throughout your body. If you need to make any last minute adjustments, now is the time to do so. Once complete I invite you to settle your body into stillness. When we maintain stillness throughout the practice, we are able to explore more fully the depths of our more inner layers of consciousness.
Sankalpa
Yoga Nidra also offers us the opportunity to work with a Sankalpa, or personal resolve. This personal resolve is typically linked to a limiting belief that we are reworking in order to become a LIBERATING belief. A limiting belief is one that we hold that is no longer benefiting us. If you have a personal Sankalpa that you are working with, please do use this.
If you would like a suggestion, in keeping with the theme of this Meditation, I offer you the Sankalpa:
‘I accept and honour my emotions'
In the relaxed state of mind of Yoga Nidra, your sankalpa holds immense power. Moving easily past the layers of externalized Self, we are able to plant our resolve in the subconscious. This deep acceptance will translate into natural manifestation as your belief and reality align.
State your resolve, your Sankalpa, now 3 times to yourself with focused attention, meaning and clear awareness.
We now begin the practice of Yoga Nidra.
Annamaya Kosha
The Annamaya Kosha is the outermost layer of consciousness. It is the layer of Self that we tend to engage most often in our daily life - experiencing the world through our 5 senses.
The Annamaya Kosha is considered to be the gateway to our internal experience. The bridge between the outer, physical reality, and our inner, more energetic and spiritual reality.
Emotions are felt physically. They are the physiological response to a deeper experience.
In the Annamaya Kosha, we feel Emotions in different parts of the body based on the energetics and patterning of experience. In this Meditation, we will be exploring the Annamaya Kosha through progressive physical relaxation, pausing at each major Energy Centre and experiencing the felt emotions here.
Begin by settling your attention into the base of your spine, just above your perineum, your root chakra. Allow the light of your awareness to sense the physical experience of your lower pelvis, your legs, your feet, your toes.
In your root chakra, you experience emotions related to stability and security. As I name the following experiences, see if you can feel the emotion in the root area:
Fear
Insecurity
Materialism
Security
Stability
Now, draw your attention up to your upper pelvis, to your sacral chakra. Your awareness fills the area of your pelvis, including your sexual and reproductive organs.
Your sacral chakra houses the emotions of pleasure, sexuality and creation. As I name the following experiences, feel the emotion that comes up in the sacral area:
Obsession
Dependency
Addiction
Pleasure
Sexual Expression
Creativity
Play
Next, we move up to the middle of your abdomen, just below your ribs - your solar plexus chakra. Your awareness fills your belly.
Your solar plexus chakra is the seat of your personal power and governs many primary emotions relating to your sense of self and personality. As I name the following experiences, feel the emotion that comes up in the solar plexus area:
Frustration
Anger
Intuition
Confidence
Your attention draws further upward to the centre of your chest - your heart chakra. Awareness fills the entire chest.
Your Heart Chakra deals with love and emotional power. As I name the following experiences, feel the emotion that comes up in the heart area:
Possessiveness
Resentment
Grief
Loneliness
Commitment
Trust
Compassion
Gratitude
Draw your attention up now to your throat - your throat chakra. Awareness fills the throat, jaw and mouth.
Your Throat Chakra deals with communication. As I name the following experiences, feel the emotion that comes up in the throat area:
Being ignored
Feeling invalidated
Communicating boundaries
Sharing your truth
Now draw your attention up to your third eye chakra, located in the centre of your forehead slightly above your eyebrows. Awareness fills the forehead and into the centre of the brain.
Your Third Eye Chakra deals with spirituality and clear sight. As I name the following experiences, feel the emotion that comes up in the third eye:
Spiritual disconnection
Intuition
Spiritual inspiration
And finally, you draw your attention up to the top of your head - to your crown chakra. Awareness fills the crown of the head, extending upwards and out in all directions.
Your Crown Chakra is associated with the energy of pure consciousness. As I name the following experiences, feel the emotion that comes up in the crown and surrounding energy body:
Divine connection
Unity
Bliss
[PAUSE]
Pranamaya Kosha
The Pranamaya Kosha is the layer of consciousness related to movement and flow of energy. Emotion is a form of energy. In fact, it can be thought of as E-MOTION - energy in motion.
Oftentimes, when we experience emotional suffering, it is because emotion has become trapped. Failing to flow freely. When we allow ourselves to fully feel our emotion, it naturally moves, carried on the energy of prana, of breath.
Draw attention now to your breath. Watch as your breath flows into your body, filing your lungs. And then witness this energy move into the pathways of your body, spreading to touch every part of your being.
Notice any area where this flow of energy seems to be stuck. Allow your attention to settle in this area. Now, breathe gently and deeply into this area. Feel the emotion coming up in the area. Witness the pranic energy of life meeting the emotion, breathing deeper into the experience.
Continue to breathe deeply until you feel the intensity of emotion dissipate. Witness the energy begin to flow once again in the area. Follow your breath as it releases the transmuted emotional energy, feeling a softening, an ease enter your body again.
You may repeat this practice in other areas that feel stuck. Drawing your awareness to the area, breathing deeply and allowing the E-MOTION to move through.
Manomaya Kosha
In Manomaya Kosha we have a direct experience with our mind and our mental processes. This layer is the first of the more subtle layers of consciousness.
The mind is the source of emotional response. Past associations, memories, and projections all cause emotion to be triggered.
When we engage with the mind and come to know the truth of experience via the mind, we realize that physical and emotional experience can be altered when we alter the experience of the mind.
In Yoga Nidra, we utilize the practice of opposite sensations - recalling intense physical and emotional experiences, allowing the experience to take its natural course, and then releasing the experience. We pair feelings that are often dualistic in nature - this helps to harmonize the brain and balances our understanding of reality. The practice of opposite sensations also helps to develop our experience of willpower, bringing about emotional relaxation.
Happiness/Sadness
Imagine the feeling of happiness. Feel happiness flood your body, bringing a smile to your face and softening the skin of your forehead. Imagine yourself free, joyful and content.
Now, feel sadness begin to enter your emotional experience. A gloom begins to settle over you as you feel the weight of sadness.
With sadness still present, begin to feel happiness also. Feel the gentle weight of sadness and at the same time, feel a lightness of contentedness, of gratitude and happiness entering your experience. Notice the power of your mind to hold seemingly opposing feelings. All is welcome. All emotions are valid.
Anxiety/Calm
Open to the feeling of anxiety. Recollect the experience of anxiety–intense anxiety and worry. Feel the stress that anxiety bringsto your mind and body. There is no need to concentrate on the source, but rather watch as the feeling of anxiety increases. Do not attach to the feeling, but rather observe it.
Now allow the feeling of complete calm towrap you in its arms. Remember the experience of calm. Allow the calm to envelop your completely. Feel the sensations of calm, relaxation, peace. You are completely calm.
Feel BOTH the sensations of anxiety and calm. Notice both the feelings and experiences of anxiety and calm as being present at the same time. Realise the power of your mind. Observe the experience as a reaction to thought and intention. Sit with your realisations and offer full acceptance and compassion to your patterned experiences.
Vijnanomaya Kosha
As you open and expand your awareness and compassion of Self, you have the opportunity to dive further into your subconscious. Let's explore the creative and psychic sheath next through visualization.
I will name different things and you will imagine them without thought–moving from image to image with ease and flow of movement. Visualize on all levels–feelings, awareness, emotion, imagination as best you are able. Experience without association. Simply create, and then allow your creation to dissipate.
Stone temple..red bird..warm ocean..blue clouds floating by..heavy rain..burningcandle..crackling fire..beautiful music..beautiful music..beautiful music.
Pancha Kosha Meditation Script
Cross..ringing telephone..green circle..coffin beside a grave..full moon..the softestsand beach..softest sand beach..softest sand beach[long pause
Anandamaya Kosha
We now move into the innermost layer of consciousness. Into the space of loving-kindness, acceptance, true unabiding compassion. In this space all is welcome. Rest here in the light of pure awareness.
Sankalpa–Closing Resolve
Sankalpa. Sankalpa. Sankalpa. Remember the personal resolve you stated at the beginning of your practice. Return to this heartfelt desire and plant the seed of your creation deep within your conscious being.
The Sankalpa suggested is:
'I accept and honour my emotions'
Your mind is ready to receive your sankalpa. State your sankalpa again 3 times to yourself. Plant your resolve with focused attention, meaning and clear awareness
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[PAUSE]
Kosha Meditation Script
Externalization
Bring your awareness now back into the body. Hear the breath, feel it's warm touch in your nostrils as you exhale. Observe the natural movements of the body as your breath flows in and out… Photostage slideshow producer free download.
Remember the position of your body on the mat. Feel the air temperature on your skin.
Remember where you are in space. Visualize the walls around you.
Take in the sounds of your external. Maintain stillness with external awareness.
Notice quiet. Feel relaxation.
Begin to make gentle movements of the body
The practice of Yoga Nidra is now complete.
Hari Om Tat Sat
Pancha Kosha Meditation Script
COPYRIGHT PROTECTED 2019. Inspired Me Inc. I give you permission to offer this Meditation verbally, in a group or private setting. You may NOT record this Meditation, nor submit it for publication or claim it as your own