Hello,
This is Amanda and I'll be guiding you through your Yoga Nidra practice today.
Today's practice is to honor the summer solstice.
The summer solstice is the longest day of the year and it's a celebration of light.
For centuries,
Cultures around the world have marked this turning point in the seasons as a time of gratitude,
Abundance,
Growth,
And reflection.
The solstice reminds us that nature moves in cycles.
There are seasons of planting and seasons of harvest,
Seasons of expansion and seasons of rest.
Today is an opportunity to pause and acknowledge all that has grown within you over this past season.
Whether visible or unseen.
As well as an opportunity to plant the seeds of intention for the upcoming season.
Let's get started.
Begin to settle in for your yoga nidra practice.
You can lie on your back.
On the floor.
On a couch or on a bed.
You can place a pillow under your knees to support the legs,
As well as a pillow under your head to support the neck.
You can cover yourself with a blanket.
Perhaps place a covering over your eyes.
As you settle into stillness,
Allow yourself to receive the warmth,
Wisdom and energy of this season.
As you settle in.
Begin to notice your breath.
Moving in and out of your body.
Feel your belly rise as you inhale.
And fall as you exhale.
We'll take a few deep breaths together.
Take two inhales in through your nose.
And then exhale,
Sigh it out through your mouth.
Twice more just like that to subsevere in through your nose.
And then exhale,
Sigh it out through your mouth.
One more just like that.
Two sips in.
And then exhale inside out through your mouth.
Now release the breath and return to your regular inhale and exhale.
What can you do to get even more comfortable here?
Feel your toes soften and melt.
Allow the legs to grow heavy.
The face moves,
The jaw relaxes.
And the eyes rest softly in your skull.
Allow your body to get heavy.
Fully surrendering into the support beneath you.
Nestled into the cozy embrace of your yoga nidra nest.
This is a time for rest.
There's nothing you need to do now,
Except follow the sound of my voice.
We will begin by setting a sankalpa or intention for our practice today.
As the body relaxes and the mind becomes more receptive,
Bring awareness to your heart center.
Consider what you would like to cultivate during this season of light.
Perhaps your intention relates to joy.
Balance.
Courage.
Creativity.
Trust.
Abundance.
Or simply being more present in your life.
Allow a simple intention to arise naturally.
And as your intention arises,
Repeat it silently three times.
And now rotating attention throughout the body.
Letting your attention move from place to place as you listen to my voice.
The only thing there is for you to do is listen.
Sense and feel.
Moving your attention to different parts of your body as you hear them named.
Following the sound of my voice Bring awareness to the center of your chest.
Feel the rise and fall of your inhale and exhale.
Feel the rhythm of your heart beating in your chest.
Now bring your awareness to your right shoulder.
Upper arm.
Elbow.
Forearm.
Rest.
Back of the hand.
Palm of the hand.
The right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Ways.
Bye.
Me.
Lower legs.
Ankle,
Heal.
That's all of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
5th toe.
All five toes.
The whole right leg.
The whole right side of the body.
The whole right side of the body.
Give some time for your attention to move back into your chest.
Feel your breath.
Notice your heartbeats.
Feel yourself deeply rooted to the earth from the center of your chest.
You Now bring awareness to your left shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
Back of the hand.
Palm of the hand.
Into the left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Ways.
Bye!
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All five toes.
The whole left leg.
The whole left side of the body.
The whole left side of the body.
The whole left side of the body.
And the whole right side of the body simultaneously.
Can you equally divide attention between the left and right side of the body?
Now sensing the back of the body.
Right heel.
Left heel.
Right calf.
Left calf.
Right hamstring.
Left hamstring.
Right glute.
Lift,
Glute.
Sacrum pull back of the pelvis.
Lower back.
Middle bar upper back.
The entire spine.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Moving toward the top of the head.
Forehead.
Right temple.
Left temple,
Right ear,
Left ear.
Right eyebrow left eyebrow.
Center of the eyebrows.
Right eye.
Left eye.
Right nostril.
Left nostril.
Right cheek left cheek.
Upper lip.
Lower lip.
Both lips together.
Chin.
Ciao!
Throat.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Navel lower abdomen.
The whole right leg.
The whole left leg.
The whole right arm.
The whole left arm.
The whole face.
The whole body.
Front and back.
Left and right.
The whole body.
Sensing the whole body.
Now bring your attention to your belly.
Begin to notice your belly expanding and contracting as you inhale and exhale.
In and out.
Up and down.
Begin to deepen your inhales and exhales.
Feeling the expansion in your belly.
End up into your chest.
Inhale,
Feel cool air entering your body.
Exhale feel warm air leaving.
Again,
Inhale,
Feel cool air entering your body.
And exhale feel warm air leaving.
Now imagine with each inhale that you're drawing in warm golden sunlight.
And with each exhale,
Releasing what is no longer needed.
Breathing in light.
Breathing out heaviness.
Breathing in possibility.
Breathing out limitation.
Allow the breath to become effortless.
As you continue to breathe,
Bring your awareness to the center of your chest.
Imagine there is a small golden light.
A warm and steady flame.
Not bright or overwhelming.
Simply glowing.
With each breath,
The light expands.
Filling your chest.
Your shoulders.
Your arms.
Your abdomen.
Your legs.
Your entire body.
This light represents your vitality.
Your wisdom.
Your unique gifts.
The qualities within you that continue to grow and strengthen.
I'll give you a few moments to rest in the warmth of this inner sun.
Now imagine standing in a beautiful summer meadow.
The sun rests high overhead.
Wildflowers sway in a gentle breeze.
The earth beneath your feet,
Feel steady and supportive.
Take a moment to notice what has blossomed in your life since the beginning of the year not what remains unfinished,
Not what still needs attention.
Simply what is grown.
What strengths have emerged?
What lessons have been learned?
What beauty is already present.
Allow whatever comes to arise naturally.
Now imagine gathering these gifts.
Your growth.
Your wisdom,
Your experiences.
And holding them gently in your hands.
Offer gratitude for all that has brought you to this moment.
Without judgment.
Without comparison.
Simply gratitude.
As the meadow slowly fades,
Allow yourself to rest once more in the warmth of the golden light.
Nothing to do.
Nothing to become.
You Simply resting in your own wholeness.
I'll give you a few moments here in deep,
Deep rest.
You Now I invite you to return to your intention or sound kalpa that you set for the season ahead.
Repeating it silently three times.
Imagine planting it like a seed within fertile summer soil.
And trusting that it will unfold in its own time.
And I'll invite you to bring your attention back to your breath.
We'll take 10 deep inhales and exhales here together.
Inhale deeply.
Exhale fully.
That's one.
Inhale deeply.
And exhale fully.
That's two.
Continue at your own pace,
Counting up to 10.
You lose track at any point just starting over again.
Now releasing the counting and any control you had over the breath.
Bring awareness back to your physical body.
Feel your body on the earth.
Begin to sense the space around you.
Begin to wiggle fingers and toes.
Stretch your arms above your head if that feels good.
And as you return,
Carry with you the warmth of the solstice sun.
And the reminder that growth is already happening.
Even if you can't see it.
Slowly and at your own pace,
Roll onto one side.
And as you're ready,
Make your way to a seated position.
As you come out of your yoga nidra.
Begin to tune into how you feel.
I'd like to invite you to consider what has come to fruition in this time together.
In this time where you went inwards.
I would invite you to reflect and journal on your yoga nidra experience and anything that came up for you.
Wishing you a beautiful summer solstice and a beautiful season ahead.
Your yoga nidra is now complete.
Thank you so much for practicing with me.
