Meditation Scripts Free Download For Autumn Equinox UPDATED
Meditation Scripts Free Download For Autumn Equinox
Hullo Beauty!
I'thousand happy you're here. If you've been on retreat with me before, you lot 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, ane of my regular retreat destinations and cowritten by fellow retreat leader Toni Larson and myself. Information technology's likewise one of the yoga nidra scripts that my yoga instructor training students larn in their yoga nidra module.
This short yoga nidra script volition take approximately 20-25 minutes and its format is inspired past the teachings of the Bihar School in India and it follows an inwards journey through the koshas, from annamaya kosha to anandamaya kosha.
Yoga nidra has then many benefits… from relieving stress to improving sleep and accessing that bliss state, ananda. If you would like to acquire more well-nigh the benefits of yoga nidra, check out this blog postal service here.
A Few Tips For Education and Practicing Yoga Nidra
Call up that when you're preparing your yoga nidra script, you want your language to be simple and precise. When yous're reading or reciting your script, avert too much inflection in your vocalism. Speak clearly, with an fifty-fifty volume and tempo.
Yoga nidra is a wonderful and fertile space for working with a sankalpa. Formulate your sankalpa as a positive "I am" argument. If 1 doesn't come to mind, I encourage you to apply the sankalpa, "I am the witness". You may just discover that your sankalpa was hidden within this whole fourth dimension.
If yous are facilitating yoga nidra, make sure that you are seated upright in a position that you can be nevertheless in. Make sure that y'all are comfy. If yous are distracted by discomfort in your body, that distracted energy volition deport over to your students.
If you are practicing yoga nidra, make sure that yous are comfy. Use a pillow or folded coating under your caput and a absorber or bolster underneath your knees will assist release your lower back. The body temperature does drop while yoga nidra, so mantle a blanket over your body. You want to exist equally withal as possible, so brand sure that you're as comfy every bit possible.
Yoga Nidra Script Inspired past Nature Written past Autumn Adams
We will exercise yoga nidra in Savasana, lying on your dorsum. Delight have a moment to make yourself as comfortable as possible. Apply whatsoever props you have available to support your torso.
Before nosotros begin, bring into your listen'south eye your sankalpa, your "I am" statement. Repeat information technology quietly and internally to yourself 3 times. [Suspension]
Preliminary Relaxation
As you settle into Savasana, bring your awareness to the spaces between your trunk and the earth below you lot. Invite your trunk to soften and rest. Equally you begin to give up into relaxation, detect the spaces between your torso and the world beneath you becoming smaller and smaller. Your body relaxed, lying on the floor.
We volition begin a rotation of awareness. All you have to do is allow your sensation to follow my voice as I guide you from point to point within your body.
Option #1: An Abbreviated Rotation of Sensation — Perfect for when you lot're short on fourth dimension
Right heel. Left heel. Right calf. Left dogie. Right knee. Left genu. Correct thigh. Left thigh. Right hip. Left hip. Both hips together. Lower back. Middle back. Upper back. Back of right hand. Back of left hand. Correct wrist. Left wrist. Right forearm. Left forearm. Correct elbow. Left elbow. Right upper arm. Left upper arm. Right shoulder. Left shoulder. Both shoulders together. Cervix. Back of head. All points of contact with the earth. [PAUSE]
Option #ii: Long Class Rotation of Sensation
Motion your sensation to your oral cavity. Get 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. Correct ear. Left ear. Forehead. Both temples. Top of the head. Back of the head. Tip of the nose. Correct nostril. Left nostril. Correct eyelid. Left eyelid. Right eye. Left eye. Correct eyebrow. Left countenance. Infinite between the eyebrows. At present get to the right manus. The right hand thumb. Second finger. 3rd finger. Fourth finger. Little finger. Palm of the paw. Back of the hand. Wrist. Forearm. Elbow. Upper arm. Shoulder. Right armpit. Ribs. Waist. Hip. Right thigh. Knee. Calf. Ankle. Heel. Sole of the pes. Top of the foot. Right big toe. Second toe. 3rd toe. Fourth toe. Petty toe. Become to the left hand. The left manus thumb. Second finger. 3rd finger. 4th finger. Picayune finger. Palm of the hand. Dorsum of the hand. Wrist. Forearm. Elbow. Upper arm. Shoulder. Left armpit. Ribs. Waist. Hip. Left thigh. Knee. Calf. Ankle. Heel. Sole of the foot. Pinnacle of the human foot. Left large toe. 2d toe. Tertiary toe. Quaternary toe. Little toe. Groin. Right buttock. Left buttock. Lower back. Mid-dorsum. Upper dorsum. Right shoulder blade. Left shoulder blade. Back of the neck. Dorsum of the caput. Right inner ear. Left inner ear. Roof of the mouth. Throat. Right collar os. Left collar bone. Right chest. Left chest. Middle chest. Upper abdomen. Omphalus. 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 dorsum body. Be enlightened of the whole body. [Intermission]
Jiff Awareness
Now bring your awareness to your breath. Follow the gentle tide of your breath without altering information technology. Now, envision your breath as a gold light flowing upwards and down your spinal column. With your inhale, the gilded lite flows from the tailbone to the crown of the head. And with your exhale, information technology flows from the crown of the head dorsum down to the tailbone. A catholic tide of prana. Stay with your breath equally it flows up and downward your spinal column, gilt, vibrant, radiant. [PAUSE]
Opposite Sensations
Now bring awareness to the sensation of heat. Your correct leg warm. Your left leg warm. Both arms warm. Torso warm. The whole body becoming hot. [Intermission]
All at once, your body becomes cold. Legs cold. Arms cold. Torso common cold. The unabridged body cold. [PAUSE] Now allow that get. [SHORT PAUSE]
Guided Imagery Journeying
Imagine that yous are standing exterior in nature
You feel your blank feet on the earth
You lot're standing in an open up meadow surrounded past a lush forest
You tip your face upward to experience the warmth of the lord's day
Aroma the wildflowers in the air
In the altitude yous see a path leading into the forest
You walk toward the path and footstep into the forest
One time inside the forest, your optics adjust to the shade of the trees
The path continues in front of you and winds easily up the hillside
Sunlight shines through the copse, birds sing in the altitude
You keep on the path as it climbs steadily uphill
Most the elevation of the hill y'all see a small opening in the side of the mountain
This opening is a cavern
You experience drawn to the cavern and walk toward it
Inside the cave you lot encounter a single lit candle
You realize yous've stumbled into a sacred temple
You sit downwards upon the earth
A sense of calm washes over you, y'all feel at peace with all that is
You need zero from the outside world, y'all gaze into the candle flame
You drib into deep meditation
In the middle of the flame y'all see the purest golden seed, untouched by the flame
On the surface of the seed, see your sankalpa inscribed.
Gaze into the flame once once more
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 exercise of yoga nidra is at present consummate.
Gently guide your sensation back to your physical body, lying on the earth. Get enlightened of your breath. Your body slowly animate in and out. Without opening your optics, become aware of your surroundings. The earth below y'all. Equally your awareness comes back, invite your breath to deepen. When you experience ready, stretch your arms long overhead, extend your legs long, point your toes and take a full-body stretch. Slowly ringlet 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 y'all're fix, gently press upwardly to a comfortable seat.
And then many of you have asked for a recording to practice with, then I've just recorded this yoga nidra script and put it up on YouTube. Here it is. Savor!
Delight experience gratis to reach out with questions. Happy healing!
Beloved and Lite,
Autumn
Permissions for live in-person classes merely: This script is copyrighted Ambuja Yoga© 2019, all rights reserved. You may apply this script to guide live in-person classes or events only. Descriptions and advertizing for any alive in-person form using this script in whole or in part must include one of the following attributions: script ©Ambuja Yoga used past permission, or modified from script ©Ambuja Yoga used by permission.
This employ does not convey the right to infringe from this script or to reproduce information technology in whatsoever style. No part of this script may exist reproduced, distributed, stored in a retrieval system, or transmitted in any course or by any means, including photocopying, digital copying, impress, audio or video recording, or other electronic or mechanical methods, without the prior written permission of the copyright owner.
Other Resources for Yoga Nidra
- Volume: Yoga Nidra by Swami Satyananda Saraswati
- Book: Yoga Nidra: A Meditative Do for Deep Relaxation and Healing by Richard Miller
- Book: Yoga Nidra: The Art of Transformational Slumber by Kamini Desai (this one is really good on Audible)
- Author
- Contempo Posts
Owner, Founder, & Retreat Leader at Ambuja Yoga
Autumn founded Ambuja Yoga in 2014 to share her love of adventure, yoga, and travel with her boyfriend yogis. Ambuja Yoga has morphed into more than she could take ever dreamed and she is thrilled to accept a "job" she loves. She is forever grateful for the opportunity to facilitate personal growth and self dearest through yoga while taking yogis to off-the-beaten-path destinations worldwide. Follow Autumn on Instagram @autumnadamsyoga.
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