Saundra An - Willingness into Action

Rainbow, CA, USA

Wendy

Chatham, NY, USA

You will journey through a guided meditation, visualizing seeds of potential sprouting and blossoming throughout your body, promoting healing and rejuvenation.

Secular

Health & Happiness

Secular Mindfulness

Happiness

Yoga Nidra

Visualization

English

Rise in spring with the energy of the Wood element in this Spring-themed Yoga Nidra to empower you to  connect with your mental awareness, nourishing the fertile soil and land of your body and heart with seeds of potential and growth. This practice is particularly helpful if you're exhausted, healing from burnout or overwork. 
Yoga Nidra is a lying-down form of meditation that regulates your body's relaxation response. You'll feel rooted, expansive, connected and deeply nourished after. You may find that a bolster, blanket, pillow and eyemask will support you to enjoy this more fully.

Spring Yoga Nidra For Healing Fatigue & Burnout

 Welcome home to yourself. Welcome to this practice of spring yoga nidra. Begin to allow yourself to come into a comfortable shape, perhaps lying either on your back or along the side of your body using any pillows, blankets, bolsters, perhaps even an eye mask to begin to settle into this shape. And as you settle into a comfortable shape, perhaps using a bolster between your legs or underneath your knees, perhaps if you are lying on your side or on your back, take the next three to five breaths to begin to ease into the shape that you will be held in for the full duration of your yoga nidra practice. And as you settle into the shape of stillness, noticing now a real connection with the capacity of letting go with your exhale. A feeling that when your exhale leaves your body, a sense of all those places, the fertile land and soil of your body beginning to be held and settling, being received by the earth herself underneath you, as if you could let go of your head, your arms, all along your spine, through your buttocks and down into your feet. With every breath that leaves your body, feel a release, feel a gentle letting go as you feel the earth herself holding all of you and let yourself be held. With the next breath that comes in, could you feel a welcome, a vitality unfolding into you. Now with the next breath that leaves as you exhale, welcoming a great big sigh. There isn't anything you need to be doing. There isn't anywhere you need to be going. No deadlines to meet, nobody to please. You have given yourself the beautiful permission to do nothing at all. And this is your practice of yoga nidra. There isn't any way to do this wrong. Because there isn't anything at all to do. You don't even need to pay attention to the words that are being said. And to just to be able to hear my voice and notice your breath coming in and out is enough. As you arrive here, as you are being right here, right now, allow yourself to feel very comfortable. If there's anything else you can do to make sure you are even just a tiny little bit, maybe 1% more comfortable, then go ahead and do that. And if and when your body feels glad to be still and nourished, then let your body be still. If the need to move arises, observe the need and if it passes, allow it to pass through. If the need to move persists, go ahead and move with awareness and sweetly settle back into whatever is the most delicious place and space to land in, the land of your body. Marking the beginning as you transition into this safe, protective, nurturing and healing space that is your practice of Spring Yoga Nidra. Allow your mental awareness to be, I am practicing Yoga Nidra. I am practicing Yoga Nidra. I am practicing Yoga Nidra. Begin to invite a sense of gladness in the center of your heart as if a seed that has been planted in the center of your heart, the fertile soil, the land of your body begins to sprout and blossom. These sounds will guide you to transition into the practice of Yoga Nidra and at the end of the practice, these same sounds and the sound of my voice will begin to support you to move back into a more everyday state of consciousness. Begin now to guide the light of mental awareness around your physical body, feeling your physical body like the fertile soil of Mother Earth herself and at each point on the soil, on the land of your body, through the rivers, the valleys, the lakes, the hills. As your mental awareness begins to land on each piece of land, begin to let these seeds of awareness gently rest on the soil, begin to sprout, to germinate and to blossom. We begin by guiding your mental awareness to place the seed at the root of your tongue, the tip of your tongue, the inside corner of your right cheek, the inside corner of your left cheek, the outside of your right cheek, the outside of your left cheek, your right ear. Could you place a tiny seed there deep in the soil of your body, your left ear another tiny seed full of potential waiting to blossom and sprout, one for the back of your head between both of your ears, one for the crown of your head, one for your temple, one for your right eyebrow, left eyebrow, right eye. Can you place and plant a tiny seed, a symbol of hope, of potential, of growth in your right eye and then your left eye. Could you also place a seed there and feel it begin to grow as the roots begin to grow underneath the soil and as it begins to sprout. Place another seed under your right eye on your right cheek, under your left eye on your left cheek, one on the tip of your nose, one on the bridge of your nose, one for your upper lip, another for your lower lip, one for the space between your lower lip and your chin and one at the edge, the highest point, the gentle hill of your chin. Can you place a seed there growing ready to sprout and all along your jawline could you scatter a couple of seeds so that they can begin to grow, to blossom and to sprout in the fertile soil of your body. Continue to guide your mental awareness as you gently and lovingly like a gardener place a seed in the center of your throat so that when you speak you are heard. Placing another seed for your right collarbone, your left collarbone, feeling that connection with the possibility of growth to receive. One for the space between your collarbones, another seed for your right shoulder, left shoulder, your right shoulder blade behind you, your left shoulder blade behind you. Guiding your mental awareness down your right arm to place one seed along your right arm into the valley, the crease of your right elbow. Could you plant a seed there and your right forearm, right wrist, another tiny seed for that crease, one for the center of your palm right in the middle and five seeds, one for the each of your fingers of your right palm beginning with your right thumb, index finger, middle finger, ring finger and your little finger. Now the whole of this fertile soil and land that is your right arm is covered with a plot of soil that is brimming full of potential with seeds that are waiting to sprout that have already taken root in the season of spring. And now let's continue with the patience and love and care of a gardener to place a seed on your left arm. Can you plant it there? The tiny crease and valley of your left elbow, another seed there, your left forearm, wrist, center of your palm. Could you plant a seed there and five seeds, one for each of your fingers on your left palm beginning with your thumb, index finger, middle finger, ring finger and your little finger. Now the both of your arms, the fertile soil and land of your body are brimming full of potential seeds that are waiting to sprout. Continue to guide your mental awareness with the attention of a gardener lovingly, patiently planting a seed in the center of your heart. Allow the seed to be planted deep underneath the soil and begin to water this seed so that it can nourish, it can begin to germinate and it can let its roots grow deep underneath the soil in the darkness to reach close to the earth's core. Continue to place another seed for your right lung, left lung, breathing in potential, breathing out any stress, any negative emotions, thoughts or sensations. Continue to place the seed at your navel area, one underneath your navel, one for your right hip. Could you plant a seed there? One for your left hip and one in the middle between both legs at your groin. Now continue to guide your mental awareness with the love and care of a gardener as you place a seed on the fertile land, the soil that is your right leg, your thigh, your right knee, calf, your shin, ankle, heel, arch of your foot. Feel that curve and the ball of your foot and five of your toes, each one of them allow a seed to be planted at your big toe, little toe, second toe, third toe and your fourth toe. Continue to guide this light of mental awareness with the patience of a gardener to plant a seed for your left thigh, knee, calf, shin, ankle, heel, the arch of the foot. Could you feel that rounded shape, that concave shape, the ball of your foot and five seeds, one for each of your toes, beginning with your big toe, then your little toe the furthest away, your second toe, third toe and your fourth toe. Now from head to toe, from toes to head, the whole of this fertile soil and land, all of the mountains, the valleys, the hills, the plains, that is your body is covered full of seeds, these seeds full of potential, of hope, as they begin to be nourished by your soil and they are waiting to sprout as spring arrives, as they root down through the earth. Now gradually and slowly, with your next exhale, allow your body to begin to feel heavy and as you feel heavy, you feel each of these seeds begin to root down towards the earth, feel that they sink downwards into the earth's core and as you inhale, allow a sense of lightness as each of these seeds that are in your body began to sprout and tiny baby leaves began to emerge, as you feel the leaves so light, growing towards the sky, exhaling feeling the heaviness, as the roots of the seeds began to extend down through the earth, into the earth's core, inhale feeling the lightness, as all the seeds began to sprout and each of the tiny baby leaves began to grow and extend towards the sun and the sky, continue to alternate between both of these extremes, heaviness and rootedness as you breathe out and lightness and expansion as you breathe in towards the sky, repeating for the next five breaths and now wherever you are in your practice, begin to invite both extremes, this heaviness and rootedness, as you feel your seeds begin to root down through the earth and also lightness and expansiveness, as you feel the leaves from the seeds begin to grow towards the sky, could you hold both of these extremes, heaviness and lightness, rootedness and expansiveness, simultaneously in your witness consciousness and now very slowly begin to gently let go of this practice and notice the weight, shape and form of your physical body that is this fertile soil and land that is full of potential, feel that you are the earth and you are held by the earth herself and now gradually and slowly begin to draw your awareness into the center of your heart, could you drop your mind into the center of your heart, connecting with that seed that you have planted right in the center of your heart, with your next inhale could you allow the seed to grow and expand outwards, feeling it expand, blossom and take shape and as you exhale you feel the seed that has sprouted into leaves and flowers begin to gather light from the Sun and oxygen to nourish you in through the center of your heart, inhale you let the seed begin to radiate and grow outwards, inhale you feel that this gathers nourishing light, oxygen, energy in through the center of your body, you inhale and you let the seed grow outwards, you exhale you feel that the seed helps you absorb and gather nourishment in through the center of your heart, continue to alternate between both experiences, inhaling feeling your breath letting the seed grow, blossom, sprout and take shape, exhaling feeling the seed begin to support you to gather nourishment from your atmosphere deep into the center of your heart, continue to repeat and alternate between both of these experiences for the next five breaths and now begin to invite both extremes to be held simultaneously, you're at the same time allowing the seed to grow outwards to embody and express you and at the same time allowing the seed to gather nourishment from your surroundings into the center of your heart, into the fertile soil and land of your body, hold both extremes both experiences at the same time and now wherever you are begin to gently let go of this practice and notice the natural texture, quality and the length of your breath, now be aware of your breath as a dear friend leaving and returning, leaving and returning effortlessly and this is a dear friend you've known for a very long time, you welcome this dear friend and as your dear friend leaves you bid your dear friend goodbye with no formality, for the next nine breaths begin to count each of your exhales from nine to zero, if you lose track of the counting it doesn't matter, what matters is that you let your mind rest with each exhale as you count from nine to zero, now gradually and slowly with the tenderness, the patience, love of a gardener, become aware of having been practicing yoga nidra, allow your awareness to be I have been practicing yoga nidra, I have been practicing yoga nidra, I have been practicing yoga nidra for the past 20 minutes, know that this protective and healing space stays with you and the protection, the nourishment, the healing that you have received stays with you and you bring this with you even as you transition out from the space and practice that is yoga nidra, allow your focus, allow your mind to settle, to nestle into the center of your heart with your next inhale let your heartfelt intention rise with the breath of your heart as if your heart were breathing, become open to whatever guidance your heart has to offer, see this advice, this guidance, this wisdom as your lived experience, as your embodied reality and allow an embodied experience of your heart's wisdom and guidance as your life, as you here now, as you are gradually and slowly allowing your breath to become more audible and now you have a choice listening to your body in your heart's wisdom, having the choice to choose to continue to rest or perhaps if you are ready to awaken then allow your body to begin to move with your breath and let these sounds begin to awaken you if you choose to a more everyday state of consciousness, the practice of yoga nidra is now complete, you may gently rise, stretch slowly and sweetly and at your own sweet time when you feel ready, letting your eyes open, moving and proceeding as you transition into the next part of your day, thank you so much for resting, for nourishing, for practicing yoga nidra, thank you and I hope you enjoyed this audio, I'll see you soon