Yoga Nidra to Plant a Seed

This yoga nidra practice is designed to help you reconnect to your priorities. It can be a powerful practice to use when you are feeling overwhelmed, confused or disconnected from what is important to you. In Sanskrit “nidra” means “sleep.” The practice of yoga nidra is a special kind of "waking sleep" where relaxation is paired with visioning and deep resolve.

In this recording, you can deeply relax, connect with what you long to manifest in your life and trust that a seed is being planted deep within you.

Transcript

Namaste.

Welcome to your yoga nidra practice.

In these first few moments of your practice,

Take as much time as you need to adjust your posture,

Helping to support the back of your neck and head,

Adjusting so that you feel support behind the backs of your knees,

And resettling your body so that you feel symmetrical.

Let your arms lie equidistant from the sides of your body,

And your legs equidistant from the midline of your body.

And see that in a few breaths as you rest here,

You feel supported and even.

Even as we begin these first few moments of the practice,

Feel at liberty to readjust your posture to make it as comfortable as you can.

As we begin the practice of yoga nidra,

Keep in mind that you cannot do this practice wrong.

Allow yourself to be in a space of effortless attention and awareness,

Releasing the need to strain,

Analyze,

Or do something exactly right.

Begin to ease into the practice with a few easy breaths.

Let your breath move in through your nose and out through your lips.

As your breath moves in through your nose and out through your lips,

You can relax the muscles around your jaw,

Relaxing your throat and face.

Coming back to normal breaths,

Breathing in and out through your nose,

Feeling the way your body is resting now on the surface that you are on,

And allowing the larger muscles of your body to feel heavy,

Giving their weight to the support beneath them.

It may be helpful to imagine lying on wet sand and allowing your body to make an imprint in that sand.

As your whole body releases,

Bringing awareness again to the feeling of being in a space of effortless being.

As I begin to call out parts of your body to bring awareness to,

It doesn't matter whether you feel the part of your body intensely or it is hard to locate.

Simply follow the sound of my voice and return when you find your mind wandering.

Bring awareness to the center of your forehead.

Awareness for you may feel like temperature change or a mild pressure,

Or you may even see the visual of a color or a light.

Whatever awareness is for you now,

Continue to draw it to the point at the center of your forehead.

Bringing awareness to your right eye,

And now your left.

Aware of both eyes at once,

Your right cheek,

And now your left.

Aware of both cheeks at once.

The tongue inside your mouth,

The roof of your mouth,

The tip of your nose,

Your right nostril,

Your left nostril,

Both nostrils at once.

Aware of your right ear,

The outside rim of your ear,

Your inner right ear,

The center of your head,

Your inner left ear,

The outer rim of your left ear.

Both ears,

Inner and outer,

At once.

Aware of the front of your forehead,

The top of your head,

The back of your head,

And the base of your head.

Fanning awareness out now,

Aware of as much of your face,

Head,

Ears,

Eyes,

Mouth,

Nose,

And mouth,

And the entire body.

Awareness moves now to the front of your neck,

The right side of your neck,

The left side of your neck,

And both sides of your neck at once.

The back of your neck and the inside of your throat,

Fanning awareness out through your throat and your neck,

Without strain,

Feeling as much of your throat and neck as you can at once.

Awareness shifting down to the center of your chest,

Like a wave that passes towards the right side of your chest.

The wave passes back to center and moves towards the left side of your chest.

Awareness shifting back to center,

Dropping down to the space where your ribs open.

Like a wave,

Your awareness shifts to the right ribs,

Fanning out in that direction.

The wave shifts back to center and fans out over your left ribs.

Moving back to center,

Your awareness drops down to your belly button and spreads out to the right like a wave across your abdomen.

The wave moves back to center and it spreads out over the left side of your abdomen.

The wave moves back to center and your awareness drops below your navel,

Fanning out towards your right hip bone.

The wave moves back to center.

Awareness fans out over your left hip bone and awareness moves back to center.

Awareness fanning out now across your entire torso,

Feeling your low pelvis,

Abdomen,

Ribs,

Chest as much as you can feel at once without strain.

Awareness shifting to the top of your right shoulder as it connects to your neck,

Painting your awareness down your right upper arm,

Elbow,

Forearm,

Wrist,

Palm,

Thumb,

Index finger,

Middle finger,

Ring finger,

Pinky,

Feeling the space between your fingers.

Now your fingers,

Your fingers and your whole palm,

Your whole hand and lower arm,

Your whole hand,

Lower arm,

Upper arm,

Feeling as much of this part of your body as you care to feel at once.

Awareness shifts now to your left shoulder as it connects to your neck muscles,

Painting your way down your left upper arm,

Elbow,

Forearm,

Wrist,

Center of your palm,

Thumb,

Index finger,

Middle finger,

Ring finger,

Pinky,

The space between your fingers,

All of your fingers,

Your fingers and your whole hand,

Your whole hand and lower arm,

And now your entire left arm,

Hand and fingers as much as you care to feel at once.

Awareness shifting to the space between your shoulder blades,

Beginning to fan out to the right and the left,

Drifting downward towards your mid-back,

The backs of your ribs,

Aware of your lower back now,

Your buttocks,

Feeling the whole backside of your torso.

Awareness shifts to your right thigh,

Feeling the back and the front,

Your knee,

Back and shoulder,

Your shin,

Calf,

Ankle,

Heel,

Bottom of your foot,

Top of your foot,

Toes,

Feel as many of your toes as you care to feel at once,

Your toes and your foot,

Your foot and your lower leg,

And now your whole leg,

Toes,

Foot at once.

Awareness shifting to your left thigh,

The front and the back,

Left knee,

Front and back,

Shin,

Calf,

Ankle,

Heel,

The bottom of your foot,

The top of your foot,

Your toes,

Feeling as many of your toes as you care to feel at once,

Your toes and your foot,

Your foot and your lower leg,

And now your whole left leg,

Foot and toes at once.

Awareness shifting back to the center of your chest and drawing awareness towards your breath,

Shifting to rhythm,

Away from shape and form,

Feeling the wave of your breath as it arrives,

Feeling the wave of your breath as it departs,

Again and again.

Now begin to count your way down from 10 to zero,

10 as you breathe in,

10 as you breathe out,

9 as you breathe in,

9 as you breathe out,

Making your way down like this to zero.

Now begin to count your way down from 10 to zero,

10 as you breathe in,

10 as you breathe out,

9 as you breathe out,

10 as you breathe in,

10 as you breathe out,

10 as you breathe in,

10 as you breathe out,

9 as you breathe in,

10 as you breathe out,

10 as you breathe As I call out images,

Allow your imagination to take over.

Whether an image or a feeling or an emotion for that feeling arises,

All is well.

See a red rose,

The petals of a red rose.

A bumblebee crawling on the petals of the red rose.

The stem of the rose thorns,

The leaves on the rose.

A drop of water on the leaf of a rose.

A candle flickering,

The flame of a candle flickering.

The flame blowing out,

A stream of smoke.

A still calm lake,

The surface of a lake as smooth as glass.

The sky reflected in the surface of a lake as smooth as glass.

The waves of the ocean tossing.

The colors of a sunset,

The horizon just above the ocean.

A silhouette of a flock of birds flying across the sunset.

Day turning to night,

The night sky above the ocean.

The dark inky sky filled with stars.

The dunes of a vast desert and the blazing sun.

A single cactus,

A small yellow flower growing on the cactus.

The petals of the flower drying out,

Dropping off.

Letting go of the images and returning to your breath.

Aware that you are in a space where a deep seed may be planted.

Bring to mind now something in your life which is important to you.

Something that you are yearning for,

Hoping for.

Do not be concerned with choosing something exactly right.

Be with what arrives.

What in your life right now do you long for?

Knowing this,

Daydream your life as if this longing were already true.

See your life unfold with this longing as a reality.

Now create a phrase that captures this truth stated in the present tense.

Something as simple as,

I live today in gratitude and confidence,

Or whatever your intention may be.

Repeat this three times to yourself.

And now give thanks and let it go.

Return to the sensation of your breath,

Your whole body at ease,

A seed deeply planted in your mind.

When you hear the chime,

We'll begin to move out of the practice of yoga nidra,

The practice now being complete.

This will take time and you can be easy in your transition.

When you hear the chime,

You'll become more aware of your breath and you'll let it begin to deepen.

As you hear the chime again,

You'll become more aware of your body,

Feeling the way it connects with the surface upon which it is resting.

As you hear the chime again,

You'll become aware of the space in which you're resting,

Your surroundings,

The temperature of the air,

The feeling of the space.

You can now begin to reawaken your body with no place to go in a particular rush,

Taking the time to slowly take in the light of the room as your eyes open,

The time to wiggle and stretch.

Trust now that a seed has been deeply planted and the rest of your day will unfold,

Knowing that it is there,

Like a small guide,

A small momento.

Thank you for your practice.

Namaste.

Reviews

This is a lovely practice, and I enjoyed it immensely! I will be returning to this practice frequently for invoking such a sense of balance and symmetry in me, body, mind, and spirit. Thank you for sharing your natural gifts and talents with us! I appreciate your energy. NAMASTE

What an absolutely beautiful practice.
Seed planted! Thank you !
Namaste💖

That was magic 🎩 ✨️ 🪄
Just what I needed
My nervous system needed that even more
What was unexpected was a seed that appeared that is absolute blessing 🙏
I am eternally grateful 💖
Thank you
Namaste 🕉
It is done
It is done
It is done 🪷😇🧚‍♀️🌈🤗

Phenomenal. Soothing voice. Interesting body scan. Thank you 🙏

This is a very effective yoga nidra with an unique (to me) and enjoyable body scan. Hannah’s voice and pacing is soothing. It doesn’t have fluff and that makes it appealing to clients who get uncomfortable with what they call the “woo woo” aspect of meditation and mindfulness. ;)
Adding to my favorites and will recommend.
There are chimes at the end to bring one back to wakefulness but I found them soft enough that they don’t wake me if I’ve fallen asleep.

Deep meditation, connecting body and longing 🙏🏻 thank you

𝚃𝚑𝚎 𝚋𝚎𝚜𝚝 𝙸 𝚑𝚊𝚟𝚎 𝚑𝚎𝚊𝚛𝚍 𝚒𝚗 𝚖𝚢 𝚝𝚑𝚛𝚎𝚎 𝚢𝚎𝚊𝚛𝚜 𝚘𝚏 𝙽𝚒𝚍𝚛𝚊 𝚙𝚛𝚊𝚌𝚝𝚒𝚌𝚎.
𝚂𝚘 𝚊𝚙𝚙𝚛𝚎𝚌𝚒𝚊𝚝𝚒𝚟𝚎.

Really lovely Nidra, soothing voice and balanced timing which allowed me to practice without drifting into full sleep. Thank you

First time doing yoga nidra and will definitely return to this.

Wonderful! Both gentle and clear, and such a great voice. I very much liked scanning the torso, this helped me to center and get in touch with my wish.

Thank you for this. I was floating and in the zone!

This is the best nidra that I have ever done! Thank you for sharing this!! Nameste

Wonderfully calming and centering after a busy day! Thank you, Hannah!

I’ve practiced yoga nidra many times; this was one of the best! Thank you 🙏🏼

Great voice of calm and steady guidance! Inspiring.

I love love your voice. Thank you so much for this practice I go back to again and again

Very rich and deeply restorative practice. Thank you.

Thank you! I enjoyed it immensely! I still have a big smile in my face and heart! I needed it so much!

Love your gentle guidance. 🙏🏻😊
Thank you. I relaxed deeply. Planting my seed. 💜

Lovely. I appreciate not having music in the background.