Welcome to this Yoga Nidra for Renewal.
As we welcome spring,
We'll take root with deep rest so we can awaken renewed and rejuvenated.
Start to make yourself comfortable,
Getting cozy,
Lying down on your bed or on the floor.
You can cover yourself with a light blanket,
Perhaps bring a bolster or cushion under your knees for support.
Allow your arms to rest by your sides and gently close your eyes.
At this time,
If you can make yourself even a little bit more comfortable,
Go ahead and make those adjustments.
We'll take a few breaths together.
Inhale deeply through the nose,
Filling up through the belly,
Ribs and chest.
Exhale,
Sigh it out.
Inhale,
Filling up bottom to top.
Exhale,
Release.
One last time,
Inhale deeply.
Exhale,
Let go.
Return your breath to its natural rhythm.
Allow it to feel effortless.
Now develop awareness of your presence in your space.
Feel the body connected to the surface supporting you.
Bring your attention to the space between the body and that surface.
Become aware of your breath.
Notice that you are breathing.
Release awareness of your body and breath.
Become aware that you are going to practice yoga nidra.
Yoga nidra begins now.
At this time,
We affirm our resolve or sankalpa,
Our deepest intentionality or vow.
If you have a sankalpa that you work with,
Welcome it now.
If you're not working with a sankalpa,
You can welcome an intention.
You might consider,
I embrace the rest that leads to rejuvenation.
Or I'm making space for new beginnings.
Or I embrace the season of renewal.
Silently state your sankalpa or intention three times.
Now we move to a rotation of consciousness,
Bringing awareness to different parts of the body.
Let your mind freely travel from one part to the next.
Crown of the head.
Back of the head.
Forehead.
Eyebrows.
Space between the eyebrows.
Muscles of the right eye.
Muscles of the left eye.
Right ear.
Left ear.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Tongue.
Roof of the mouth.
Jaw.
Neck and throat.
Collarbone.
Right shoulder.
Right upper arm.
Right elbow.
Right lower arm.
Right wrist.
Back of the right hand.
Palm of the right hand.
Right thumb.
First finger.
Second finger.
Third finger.
Little finger.
The whole right arm and hand.
Left shoulder.
Left upper arm.
Left elbow.
Left lower arm.
Left wrist.
Back of the left hand.
Palm of the left hand.
Left thumb.
First finger.
Second finger.
Third finger.
Little finger.
The whole left arm and hand.
Both arms and hands.
The chest.
The ribs.
Upper belly.
Mid-belly.
Lower belly.
Front of the torso.
Back of the torso.
The whole torso.
The whole upper body.
Pelvis.
Right hip.
Right thigh.
Right knee.
Calf.
Ankle.
Sole of the right foot.
Top of the right foot.
Bottom of the foot.
Right big toe.
First toe.
Second toe.
Third toe.
Little toe.
Whole right leg and foot.
Left hip.
Left thigh.
Left knee.
Left calf.
Ankle.
Sole of the left foot.
Top of the foot.
Bottom of the foot.
Left big toe.
Left first toe.
Second toe.
Third toe.
Little toe.
Whole left leg and foot.
Both legs and feet.
The whole lower body.
The whole front of the body.
The whole back of the body.
The whole right side.
The whole left side.
The whole right side.
The whole body.
The whole body.
The whole body.
Bring awareness to your breath.
The whole body breathing.
Notice the rise and fall of the belly.
Notice the rise and fall of the chest.
Notice the expansion and contraction of the throat.
Notice the journey of the breath as you inhale.
The journey of the breath as you exhale.
Welcome a feeling of heaviness.
A body becoming heavier with every breath.
Imagine roots coming from your body,
Burrowing deep into the earth.
The whole body rooted and heavy.
The whole body rooted and heavy.
Awaken a feeling of lightness.
The body light and uplifted as if it's floating,
Moving up towards the sky.
The whole body light and uplifted.
The whole body light and uplifted.
Now bring some weight back into the body.
Feeling balanced,
Neither too light or too heavy.
Feeling rooted and grounded and still light and uplifted.
Now imagine yourself in a cold,
Dark room.
Feel the chill of the air.
The whole body enveloped in darkness.
The whole body cold and dark.
Now imagine yourself in an open field on a warm spring day.
Feeling the warmth,
The light of the sun surrounding you.
The whole body warm and light.
The whole body warm and light.
A number of things will be named.
Allow yourself to visualize them and welcome any feelings that accompany your vision.
A yellow lily covered in morning dew.
A pink tulip.
The red buds of a maple tree.
A cherry blossom tree in bloom.
A brown rabbit munching in a green meadow.
A doe and her fawn in a field.
A yellow duckling.
A bluebird on a tree branch.
A pond at dusk serenaded by spring peepers.
A robin.
A bumblebee on a daffodil.
A butterfly emerging from a cocoon.
An afternoon rain shower.
An earthworm wriggling.
A bird's nest in a tree.
A cascading waterfall.
A golden egg.
A misty mountaintop.
A bowl of sun-ripened strawberries.
A zesty lemon.
A red umbrella.
A willow tree swaying in the breeze.
A pink lotus.
A moss-covered stone.
A wheel turning.
A wooden bridge.
A golden door.
Sunrise over the horizon.
Sunrise over the horizon.
Sunrise over the horizon.
Now welcome back your sankalpa or intention.
Stating it again silently three times.
Begin to deepen your breath.
Becoming aware of the breath.
Become aware of the body.
Become aware of the feeling of being.
Become aware of awakening.
Become aware of the feeling of renewal.
Take a full inhale through the nose.
And sigh it out.
Yoga Nidra is now complete.
You can stay here and rest as long as you like.
Or you can bring awareness back to your space.
Noticing sounds.
Temperature of your room.
Any physical sensations.
Invite some gentle movements.
Gently blink the eyes open.
Take your time to slowly transition.
Enjoying the space between Yoga Nidra and what comes next.
I offer my deepest,
Deepest gratitude.
Thank you for allowing me to guide you in this practice of Yoga Nidra.
