Hello,
Sweet friend.
I am grateful you're here.
As the world around us awakens to spring,
We're invited to do the same within ourselves.
Just as we clear the remnants of winter in our homes,
Dusting away the old to make space for fresh energy,
We can gently cleanse the mind,
Release stagnant emotions,
And reset our nervous system.
This Yoga Nidra is your invitation to let go of mental clutter,
Emotional weight,
And stress that no longer serves you.
Imagine this as a moment to refresh and align.
Shedding the past is like clearing away the cobwebs of winter.
Only at this time can we see the light of spring.
Just as we spring clean our homes,
Our minds and hearts also need space to breathe,
To refresh,
And to welcome something new.
Perhaps you've been carrying thoughts that feel heavy,
Emotions that linger like dust in forgotten corners.
During our time together,
We'll gently sweep them away,
Making space for lightness,
For stillness,
For peace.
As you lie down,
Allow your body to soften.
Imagine this practice as a deep cleansing,
A chance to declutter your thoughts,
To quiet the noise,
And to reconnect with the simple,
Spacious beauty within.
There is nothing you need to do except surrender to the soothing rhythm of your breath,
Knowing that each exhale is a release,
A clearing,
An opening.
Let's begin by settling into a comfortable position.
If it feels good for you,
Gently cover or close your eyes,
Allowing yourself to turn inward,
Giving yourself permission to embrace this time for you.
There is no place to go.
There is nothing to do except listen to my voice.
You may ebb and flow throughout this practice,
And if you drift off,
It's perfectly okay.
Just return to the sound of my voice when you can.
Your body will receive exactly what you need,
Even if you fall asleep.
Now let's bring your attention to your breath.
Let's take a deep cleansing breath,
Inhale deeply,
Filling your lungs,
And then slowly release the breath.
Let's do that two more times.
Inhale deeply,
Filling your lungs,
And now slowly release the breath.
Breathe in.
Feel your chest rise.
Now slowly release the breath,
Normal breath in,
Normal breath out,
Feeling the normal rhythm of the breath.
Let's set our heartfelt intention for our practice.
If you're working on your own intention,
You're welcome to use it,
Or you may choose one of the following,
Whichever one that resonates with you at this moment.
Repeat it silently to yourself three times.
I am releasing what no longer serves me and welcome clarity.
Or simply,
I am releasing what no longer serves me and welcome clarity.
Or simply,
I am open.
I am releasing what no longer serves me and welcome clarity.
Or simply,
I am open.
Now let's bring your attention to your physical body.
Bring all your attention to the physical body.
Feel it resting on the surface beneath you.
Feel the surface holding you.
Now bring your awareness to your right hand,
Thumb,
First finger,
Second finger,
Third finger.
Now bring your awareness to your left hand,
First finger,
Left side of the abdomen.
Imagine yourself standing in a sunlit room.
The windows are wide open as a gentle spring breeze flows right in.
The white linen panels flow with the breeze,
Removing the stagnant air from being closed and confined for the past few months.
The air smells fresh,
Like morning dew and blooming flowers.
There's a light hit of lilacs entering the room.
You feel the warmth of the sunlight streaming through,
Illuminating everything in golden light.
Now visualize a soft feather duster gently fluttering across your shoulders,
Sweeping away,
Brushing the cobwebs of old thoughts,
Clearing out doubts,
Worries,
And any lingering stress.
Now with each breath,
The space within you becomes lighter and brighter,
More open.
You are tempted by the fresh air,
The warm sunlight,
The refreshing air is inviting you outside.
As you step outside into a peaceful garden,
New green shoots push through the rich earth.
The birds are chirping in the distance,
And the scent of lilacs and jasmine drift through the air.
You walk barefoot on soft,
Damp grass,
Feeling the energy of the earth grounding you.
Ahead,
A small clear stream flows gently,
Washing away anything that no longer is needed.
You pause at the edge,
Releasing old burdens into the water,
Watching them drift effortlessly away.
The sound of the flowing water soothes you,
And with every breath,
You feel yourself lighter,
More open,
And freer.
Abiding into pure awareness.
Abiding into silence.
Now bring your awareness back to the heartfelt intention that resonated with you.
Repeat it to yourself silently.
I am releasing what no longer serves me and welcome clarity.
Or simply,
I am releasing what no longer serves me and welcome clarity.
Or simply,
I am releasing what no longer serves me and welcome clarity.
As we near the end of this practice,
Feel the spaciousness within you,
The openness that comes from letting go.
Like a freshly cleaned home filled with sunshine and fresh air,
Your mind and your heart are now clear,
Ready for new energy,
New possibilities,
And deep,
Restful peace.
If you're ready to continue your day,
Carry this sense of renewal with you.
Or if you're drifting into sleep,
May you rest deeply,
Knowing you are exactly where you need to be.
I invite you to return to this practice whenever you need to declutter your mind and reset your spirit.
Until next time,
Sweet friend,
Just breathe.
