Welcome to this practice of yoga nidra,
A nidra to welcome in the energy of spring,
To set new intentions and embrace personal growth.
We welcome new beginnings with joy and nurture our growth with love and care.
So as you settle,
Finding a comfortable position,
Perhaps lying down,
Ensuring that you're well supported,
Cozy,
Warm.
Your temperature might drop throughout this practice,
So it can always be a good idea to have a blanket or extra pair of socks as you allow the body to feel as comfortable as it can be so that you can let go and rest deeply.
And the invitation in yoga nidra is to listen to my voice as I guide you through the process of deep rest,
A journey of nourishment and restoration.
And also know that you don't need to listen to a word I say.
In fact,
In yoga nidra,
We step out of doing there is nothing you must do.
There is no way of doing this practice right.
There is no way of doing this practice wrong.
We step out of doing.
There is nothing to do.
And we step into being.
We step into the freedom of simply being.
And simply being is enough.
And from this place,
We begin to notice the body,
The body and the breath of the body.
As if the body is being breathed by the breath,
Allowing the inhale and the exhale to come in and go out easily and comfortably.
Following the full cycle of the breath as you inhale all the way to the top.
And as you exhale all the way to the bottom.
Perhaps noticing the little turning point at the end of the inhale and at the end of the exhale.
Notice that moment,
The pause and feel into the expansiveness of that space.
Allowing the full cycle of the breath to arise easily and comfortably naturally in the body.
Feeling the air at the tip of the nose as you breathe in and as you breathe out.
Feeling the touch of the air on the skin.
Touch of the parts of the body that are covered and uncovered.
And at the tip of the nose,
Bring your awareness to the temperature of the air as you inhale and exhale.
Perhaps noticing a cooler air as you breathe in and a warmer air as you breathe out.
Feeling to all sensations of temperature in the body from the tips of the fingers and the tips of the toes all the way to the core at the center.
Bring your awareness to whatever you can see behind your closed eyelids,
Any shapes or shades,
Lights and shadows.
And feel into the moisture behind the eyelids as they rest and settle softly.
Welcoming other sensations of moisture around the body,
Perhaps inside the mouth,
Around the teeth and the gums and under the tongue.
Feeling all sensations of moisture in the body and welcoming all the fluids and the water in the body,
The lymphatic fluid and every drop of blood in the body is welcome.
Tastes,
Those that you can name and not name.
Smells,
Those that you can name and not name are all part of this practice.
And as we welcome all of our senses,
We welcome as well any noise,
Any sounds.
As our body begins to rest and digest,
The activity of our digestive system can release and exchange states.
As this happens,
You might be able to notice little sounds coming from within.
You might feel a sneeze or a cough or a yawn beginning to arise as the body begins to settle.
Feel into the parts of the body that are in contact with the surface beneath and allow the body to be fully held and fully supported by the earth.
Noticing parts of the body that might feel pressure or tension,
Tightness.
Parts of the body that are softer,
More spacious and light.
Welcoming all of you,
All of you is welcome here.
Bring your awareness to the sounds that are farther away,
All the way above,
Below,
To the right and to the left.
As if you're at the center of a big sphere of noise and sounds and you welcome all of them.
The ones that are farther away and those that are nearby.
Perhaps those that are very intimate to you like the sound of your own breath.
Listening into your breath and feeling the full cycle of the breath as if the body is being breathed by the breath.
Welcoming new beginnings with joy,
Nurturing our growth with love and care.
Feeling a rotation of awareness around the body.
Welcoming the energy of spring as it begins to rise.
Mirroring the awakening of nature in the body,
Vibrant and ready for movement and growth.
It's a time for increasing vitality and cleansing both physically and energetically.
As we welcome these sensations into the body,
Perhaps visualize the parts of the body as I mentioned them.
As if they're blossoming and growing and opening up to receive the new possibilities,
The new growth,
Lightness,
Joy.
Starting from the crown of the head.
The highest point in the body and the whole head.
From the head to the forehead.
Down the right eyebrow and the left eyebrow.
Left eye and right eye.
Right ear and left.
Left cheek,
Right cheek.
Along the bridge of the nose and the tip of the nose.
Right nostril and left.
Upper lip and lower lip.
Space between the lips,
Chin,
Throat.
Along the collarbones,
The right collarbone and the left collarbone.
Deep into the space between the collarbones.
Feeling the blossoming of life onto both shoulders,
The right and the left.
Elbows left and right.
Wrists right and left.
Left hand,
Right hand.
And all ten fingers.
Thumbs,
Index fingers,
Middle fingers,
Ring fingers and little fingers.
Feeling the blossoming in between each finger and feeling the vitality of all fingers together.
The whole right hand and the whole left hand.
Whole left arm and the whole right arm.
Both arms together.
Down into the armpits on the left and on the right.
Right ribcage,
Left ribcage.
Waist,
Left and right.
Right hip,
Left hip and down the legs.
Left leg and right leg.
Thighs,
Right and left.
Knees,
Left and right.
Shin and calves,
Right and left.
Right ankle and left ankle and onto both feet.
The soles of the feet and the tops of the feet.
And all ten toes.
Big toe,
Second toe,
Third toe,
Fourth toe and little toe.
Space in between each toe and all ten toes together.
The whole left leg and the whole right leg.
The whole right side of the body and the whole left side of the body.
The whole body.
The whole body all the way through.
The front of the body and the back of the body.
Feeling the navel,
Pubic bone,
Tailbone,
Up the spine,
Every vertebra and the space between each vertebra.
The left side of the back and the right side of the back.
Right shoulder blade,
Left shoulder blade and the space between the shoulder blades.
Left breastbone and right breastbone and the space at the center behind the breastbone.
In front of the space at the center behind in front of the shoulder blades.
The full heart space.
The full heart space.
As you feel into the heart.
Feeling the emergence of the heartbeat.
Like spring emerging from the quiet winter.
Ready to embrace new possibilities.
Feeling into the vibration of the heart.
Vibration of the heart around the whole body.
Every cell beating at the pace,
At the rhythm of the heart and trusting your pace,
Your rhythm.
Allowing every inhale and every exhale to be felt in the body fully and deeply.
Breathing all the way in,
Following the breath to the very top and exhaling all the way to the very bottom.
As if you could feel the breath at the center of the heart and as you inhale,
This little bud begins to open and receives light,
Blossoming all the way,
Flourishing to its fullest and on the exhale,
This little bud begins to come back to its very center,
Closing in the flowers,
Each petal closing in to the very bottom.
Inhaling to open up,
Blossoming.
Exhaling to close down,
Ready for rebirth.
Inhaling,
Opening up,
Awakening.
And exhaling,
Going down to your very center,
Receiving spiritual insight and ready for personal growth as you inhale and the flower opens.
Blossoming,
Expanding deeply,
Fully and exhaling,
Coming back down to the very center,
The beginning.
That bud,
Nurturing the bud as it begins to grow with every inhale.
Opening up,
Cleansing,
Filling up with vitality and exhaling,
Releasing,
Coming down.
Back to a bud.
Following your own breath as the flower opens and closes,
Nurturing your growth with love and care.
From this place,
Visualize yourself walking through a blossoming garden or forest with flowers blooming with fresh greenery all around.
The temperature is just as you like it and it's your favorite time of day.
Feel the lightness and freshness of the air,
Symbolizing renewal and new beginnings as you focus on what you wish to nurture and grow within yourself.
Welcome new beginnings with joy.
Nurture growth with love and care.
See slowly,
Softly and gently,
Feel the body and the contact of the body with the surface beneath.
Coming back to welcome all sounds and all noise,
Those that are farther away and those that are nearby.
Welcoming the sensation of the air touching the skin,
Parts of the body that are covered and uncovered and feeling into the tip of the nose.
Noticing the inhale and the exhale and the cooler air as you breathe in,
The warmer air as you breathe out.
Welcoming whatever you can see behind your closed eyelids,
Shadows,
Shapes and lights and slowly reawakening,
Feeling into the moisture behind your closed eyelids.
The moisture inside the mouth,
Around the gums and the teeth,
Underneath the tongue,
All tastes,
All smells,
Those that you can name and not name,
Gently bringing them all back here and now.
Come back,
Come back,
Come back.
This practice of Yoga Nidra is now complete.
Thank you for listening.
Www.
Mooji.
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