Hi lovely people,
I'm Emma.
I'm going to talk you through a yoga nidra for the summer solstice.
Summer solstice is a time when we've got so much light and abundance all around us.
So it's beautiful energy to tap into.
To bring yourself to lie down.
And if there's something you can do to get yourself more comfortable,
Please take it now.
It might be just 1% more comfortable.
Take it.
Do whatever you need to do.
When you've got yourself lovely and cosy and comfortable.
Close down the eyes if you wish or soften them.
Withdrawing from the sense of sight.
Starting to connect to your breath.
Taking some nice deep inhales and exhales.
And as you do,
Relaxing the head and the face.
The arms and the hands.
The legs and the feet.
Taking some nice deep breaths and just letting yourself settle.
Letting yourself come to stillness.
Letting relaxation starting to come into the body.
Now bring to your mind an intention.
Sankalpa.
Might be something just for this practice or something for your whole life.
It might be something simple,
Like a sense of inner peace,
Joy or wellbeing.
Allow your intention to fully emerge.
Feeling your intention.
As an ally.
Supporting you to be focused and alert.
Throughout your practice.
And in your daily life.
Affirming and feeling your intention.
With your entire body and mind.
Repeat your intention three times to yourself with meaning.
Say it to your heart and soul.
To your consciousness.
Know that your intention is true in this moment.
Bring your attention now to the sounds around you.
The closed sounds.
The more distant sounds.
The inner sounds such as your slow breath.
All the vibrations that touch your eardrums.
Try and resist the urge to judge them or identify them.
Just listen with awareness.
Become aware now of all the points.
Where the body touches the earth.
We might be lied on the floor or on your bed,
It doesn't matter.
Feel them one by one.
And then feel them all at once.
Your connection to Mother Earth.
Your body and the earth connected.
As you exhale.
Feel your body melting more deeply down into the earth.
I'm going to move your awareness now.
Through the different parts of your body.
As I do.
Let that body part soften and relax.
Just follow along with the sound of my voice.
Softening each body part as I name it.
Bring the awareness to the inside of your mouth.
What's he?
Your gums.
Your tongue.
Your jaw.
Your cheeks.
Let the awareness flow from the inside to the outside of your right ear.
And your left ear.
Let both ears soften and relax.
Let the forehead smooth.
Relax your right eyebrow.
And your left eyebrow.
And the space between them.
Relax your left eyelid.
And your right eyelid.
Feel the place where the eyelids close.
Relax your right eye.
And your left eye.
Relax both eyes from the inside.
Your cheekbones and your temples.
The top of your head.
The back of your head.
The back and the front of your neck.
The inside of your throat.
Relax your right collarbone.
Down the right shoulder and shoulder blade to your upper arm and elbow.
Forearm.
Wrist.
The back of the hand and the palm of the hand.
Warm with light.
Feel it in your thumb.
Index finger,
Middle finger,
Ring finger,
Little finger.
Feel your whole right arm,
Soft and relaxed.
Relax your left collarbone.
Down the left shoulder.
Shoulder blade.
Your upper arm.
Elbow.
Forearm,
Wrist,
The back of your hand,
The palm of your hand,
Warm with light.
Feel your thumb.
Index finger.
Middle finger.
Ring finger.
Feel your whole left arm soft and relaxed.
Feel both arms completely relaxed.
Move your awareness now to the right big toe.
Second half.
The top.
Bath towel,
Little towel.
Sole of the right foot.
Top of the foot,
Ankle,
Shin,
Calf.
Right knee.
Front of the thigh and back of the thigh,
Right hip,
Right groin,
Right glutes.
Feel the whole of the right leg.
Soft and relaxed.
Bring your awareness to the left leg.
Relax your left big toe.
Second toe.
Third toe.
Fourth toe.
Little turd.
Sole of the left foot,
Top of the foot.
Uncle Shen.
Car.
Left knee.
Front of the thigh,
Back of the thigh,
Left hip.
Grime,
Gloop.
The whole of the left leg.
Soft and relaxed.
Both legs and the pelvis.
Soft and completely relaxed.
Move your awareness into your abdomen.
Gently caressing your organs with relaxation.
The abdominal walls.
The sides,
The back,
The front.
Your abdomen.
Relaxed from the inside and the outside.
Relax your chest.
The back of your chest.
Your heart.
Lungs,
Diaphragm.
Your whole torso.
Soft and relaxed.
Your torso.
With your pelvis,
Legs,
Arms,
Neck.
Head and face.
The whole of the left side.
The whole of the right side.
The whole body.
Soft and completely relaxed.
Your whole body at ease.
Inside and outside.
Your whole body.
Awareness of your whole body.
Let the whole body completely relax.
Now move your awareness to your breath.
Let your breath become awareness.
Notice the rhythm of your natural breath.
Calm,
Slow breath.
A gentle inhale lifting your abdomen and your chest.
A long,
Calming exhale.
Completely relaxing your abdomen and chest.
As they lower down towards your spine.
Breathe from both nostrils if you can.
Feel the sensation of air inside your nostrils.
Connecting at your brow point on the inhale.
Travelling their separate ways on the exhale.
The end,
How cool.
The exhale warm.
Continuing to take some nice deep breaths.
Breathing at your pace.
Total presence.
Connected to your breath.
Visualize yourself.
On a sandy beach.
Gaze down and see your feet covered in warm sand.
You can hear seagulls in the air.
And the waves crashing onto the beach.
You can feel the ocean behind us and you.
You can smell the salt in the air.
We see a meandering path.
And start walking over the sand dunes towards the sound of the ocean.
As you continue to walk.
The path gently gives way to a wide stretch of golden sand.
The vast expanse of sea stretches out before you.
The sun is about to set.
The sky is orange,
Gold,
Pink and red.
You see the glowing red and orange ball of the sun,
Almost touching the ocean.
You can feel the power.
The colours of the sunset dance off the crest of each wave.
Your breath in sync with the rhythmic pulse of the ocean.
In the orange,
Gold,
Red and pink sky.
You can see the full moon reflecting the light of the sun back to the earth.
You stand there bathing in the light of the sunset and the moon.
They begin to walk along the vast golden beach.
As you are.
You see in the distance that a bonfire is lit.
People are dancing freely around the fire.
You are getting closer to the celebration of the apex of light.
The summer solstice.
As you reach the celebration.
Someone grabs your hand and pulls you into the circle.
You immediately feel part of the wonderful powerful union.
Sun,
Moon and fire.
The dancing fire guides your own inner light.
And you also start to dance freely in the circle with the others.
You feel full of energy.
Boosted by the sun and the fire.
But cooled by the moon.
You feel great vitality and abundance of light.
As you dance in your heart,
You celebrate the abundance and fertility of the earth,
Of nature.
Celebrating your ancestors.
And the Earth that gives us all life.
The dance continues.
And you fail at one.
With all the other dances.
You feel one with the ocean.
One with the beach.
And at one with the earth.
Remember now.
The sun calper.
The intention.
That you set at the beginning of this practice.
Repeat Isankalpa three times quietly,
Internally to yourself.
Full of trust and with confidence.
Speak it to the deepest layers of your being.
Assuming.
And experience this as a felt sensation in your body.
Your sunk halper.
Is true in this moment.
It is now part of your heart and your soul.
Listen to your breathing.
In and out through the nose.
The body lying.
Relaxed and refreshed.
Sends now.
All that you're aware of.
The sounds around you.
The sensations of your body.
The room around you.
Of body breathing.
Everything is perfect.
Just as it should be.
Keeping your eyes closed.
Start now to deepen your breath.
And when you feel ready.
Gently bringing some movement back into the body.
Wiggling your fingers and your toes.
Maybe taking a little stretch.
And when you feel ready,
Bending your knees.
And rolling over onto one side.
Resting on your side.
Start to gently blink the eyes open.
Adjusting to the light.
The practice of yoga nidra is now over.
Coming back up to set one.
Whenever you feel ready or just take in as long as you need,
Lie down.
Take whatever you need to reawaken.
I hope you enjoyed this yoga nutra practice.
I'll see you very soon.
