This is a yoga nidra practice for slowing down.
It's a great practice for any time you feel you're moving too fast or doing too much or for the transition to darker,
Cooler months.
Our culture celebrates our full bloom summer self,
The self that is out in the world striving and pushing things forward,
So much so that we can forget who we are when we aren't achieving something.
The thing is,
Nothing in nature blooms the whole year round.
In the visualisation part of this nidra,
I will name aspects of nature that are ephemeral to impress upon your subconscious mind that you too are a part of nature.
You have rhythms and seasons and cycles and it's safe for you to return to seed and to take your time to sprout again.
Bring yourself to a comfortable lying down position.
This could be on the couch,
On your bed or even on the floor.
And set yourself up for comfort and ease using pillows,
Cushions,
Bolsters,
Whatever you have available.
Once you've found your position,
Then see if you could make yourself even 3% more comfortable.
And let your body settle into the support of the floor and the props beneath you.
And soften the soles of your feet,
The tops of your feet.
Soften all 10 toes.
Relax your whole right leg.
Your whole left leg.
Let the bowl of your pelvis soften.
Your lower back relax.
And your belly release.
Let your whole spine drop into the support of the floor beneath you.
Your chest spreads.
Your shoulders soften.
Relax your neck,
The front of your neck,
The sides of your neck and the back of your neck.
And then smooth out your whole face by parting your back teeth to release your jaw.
Relaxing the skin around your nostrils and your eyes.
Spread your temples and the skin on your forehead.
See if you can even relax the muscles of your inner ears and the skin on your scalp.
And take your awareness to sounds you can hear.
Sounds of the natural world that you are a part of.
And the urban sounds layered on top.
Then bring your attention to the subtle sound of your breath.
Notice how even without your conscious attention,
Your breath has a rhythm.
It moves in cycles like the tide.
And you'll start to follow this tidal flow of your breath.
And count each exhale.
Starting from nine.
Now bring your attention to your sankalpa.
Your personal resolve for this practice.
And it will be stated in the present moment in the positive.
Perhaps it's I am slow.
I am soft.
I am safe.
Whatever you choose,
Repeat it three times.
Allowing it to settle in down to your bones.
And give thanks and let it go.
As you take your attention to the point between your eyebrows.
The point of light between your eyebrows.
To your throat.
Your right shoulder,
The point of light.
Right elbow.
Right wrist.
Tip of the right thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Right wrist.
Right elbow.
Right shoulder.
Throat pit.
Point of light at the throat pit.
The left shoulder.
Left elbow.
Left wrist.
Tip of the left thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Left wrist.
Elbow.
Shoulder.
Throat pit.
Point of light.
The heart centre.
Point of light at the heart centre.
Right chest.
Heart centre.
Left chest.
Heart centre.
Solar plexus.
Point of light.
Navel centre.
Right hip.
Right knee.
Right ankle.
Tip of the right big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
Right ankle.
Hip.
Navel centre.
Star point of light.
Left hip.
Left knee.
Left ankle.
Left big toe.
Second toe.
Third toe.
Third toe.
Fourth toe.
Little toe.
Left ankle.
Knee.
Hip.
Navel centre.
Star point of light.
Solar plexus.
Point of light at the solar plexus.
At the heart centre.
Throat pit.
Point of light.
Point of light between the eyebrows.
You are never meant to bloom the whole year round.
Nothing does.
Worker bee.
Six weeks.
Morning dew on a single blade of grass.
Evaporating at sunrise.
Monarch butterfly.
Four weeks.
The song of a cicada.
Heard hours in a day,
Once every thirteen years.
Sunflower in bloom.
Three weeks.
Mist over the ocean,
Lingering only at dawn.
Cherry blossom.
Ten days.
The scent of jasmine at dusk.
Fading with the sun.
Lotus flowers.
Five days.
A snowflake melting on warm skin.
Mayfly.
One day.
A quick flash of a firefly's glow.
Gone in an instant.
Bring your attention back to the rhythmic cycle of your breath.
Follow its effortless flow.
Feel your breath.
Feeling your body a little deeper.
Letting your body move with your breath.
You're welcome to stay here and let this fade into the background.
If it's time for you to come up then start to wriggle your fingers and toes.
Welcoming in gentle movement.
A full body yawn,
Toe tips to fingertips.
And roll on one side and pause.
The practice of yoga nidra is now complete.
As you press yourself up to a seat,
Bring your hands to your body.
And find a way to close your practice that feels natural,
Personal or meaningful to you.
