Welcome to this yoga nidra to put you in vacation mode.
Finally have some time off.
Time to relax,
Restore.
Wherever you are this is a nidra to make you really enjoy,
Savor your vacation.
To feel each moment.
Yoga nidra can be a very relaxing experience.
Many of us have the tendency to fall asleep even though this is a sleepless sleep.
Your goal is to surf the waves between an awakened state and a sleep state.
But I wouldn't advise you to do this if you're in any form of responsibility right now like watching any kids in the pool or having a fire going on.
Make sure you have the possibility to really relax,
Let go.
Surrender and really enjoy each moment of your vacation.
There's a fine-up spot where you can lay down.
So maybe it's in the sun chair,
In the shade,
Maybe in the hammock,
Maybe on the grass or in your bed.
Just make sure that your body is in a comfortable position and that you can stay a while.
And if you're at any point in this nidra feel like you have to change position,
Feel free to do so.
But do it consciously,
Slowly.
So make sure that you're really nicely supported.
Maybe you have something under your knees or behind your head.
And if it's really bright outside,
Maybe you put your sun hat over your eyes.
Or if you have an eye pillow handy,
You can use that one.
Just make sure that your body is relaxed,
Supported.
And then close your eyes.
Start to listen to the sound around you.
If you're outside,
Maybe you can hear birds sing.
A bus from some insects,
Maybe a car.
Or a child playing at a distance.
Then bring your focus into your body,
Listening to all sounds within you.
Can you hear you breathing?
Maybe you can hear your pulse.
The sound when you swallow.
Maybe some sound from your stomach.
Letting your breath be larger,
Slower.
Each inhale,
Let the belly expand.
Exhale releases.
Slow,
Long breaths.
And I want to invite you to set an intention for this practice,
For this Nidra.
An intention of how do you want to feel when you are in vacation mode.
We have a tendency to put way too much on our to-do list even when we are on vacation.
Instead of really enjoying each moment.
Taking time for relaxation.
Resting our body and our mind.
Maybe trying some new things.
An adventure.
So just set an intention,
How do you want to feel when you're in vacation mode.
And start to see how that would feel in your body.
Maybe you can put a smile,
A soft smile on your face.
Trying to feel this feeling in your body.
And then letting go.
I will mention the body part of time.
And you will imagine how it lights up like it's been bathing in sun.
Like it fills with sunlight,
Warming up.
You don't have to move it or tense it.
Just try to feel like how it's filled with warm,
Bright sunlight.
Feel the top of your head.
The forehead.
Right eyelid.
Left eyelid.
The right temple.
The left temple.
The right ear filled with sunlight.
And the left ear filled with bright,
Warm sunlight.
Feel your whole face like it's been bathing in sunshine.
Your upper lip.
Your lower lip.
Your tongue.
Your shin.
The right shoulder.
And the left shoulder.
The right arm.
And the left arm.
The right hand.
And the left hand.
All fingers on the right hand.
All fingers on the left hand.
Feel the right lung filled with sunlight.
And the left lung radiating warm,
Bright sunlight.
Your tummy,
Your belly filled with sunlight.
Feel the whole pelvis.
Bright,
Beaming sunlight.
The right hip.
And the left hip.
The right thigh.
And the left thigh.
The right knee.
And the left knee.
The right calf.
And the left calf.
Right ankle.
Left ankle.
Right heel.
Left heel.
The whole foot on the right side.
And the whole foot on the left side.
Filled with warm,
Bright sunlight.
Feel the right buttocks.
And the left buttocks.
The whole lower body beaming with warm,
Bright sunlight.
Almost shining out through the skin.
Feeling every little cell in your body.
Relaxing the whole lower body.
Feel your spine.
Visualize this beaming,
Bright,
Warm spine.
All the way up to the neck.
Feel the lower back.
The mid-back.
Upper back.
Right shoulder blade.
And the left shoulder blade.
The area in between the shoulder blades.
The neck.
Back of the head.
Feel the right hemisphere of the brain.
Filled with light,
Bright sunlight.
Feel the left hemisphere of the brain.
Beaming with warm,
Healing,
Bright sunlight.
Feel the area between both hemispheres of the brain.
The middle of the brain.
Lighting up.
Beaming with bright,
Warm,
Healing sunlight.
Melting away all tension.
Feel your big breath.
Slowly moving through your body.
See if you can experience those pauses in the breath.
The pause between the inhale and the exhale.
The pause after the exhale.
And before the inhale.
Savor them.
Just enjoying them.
A short moment of total stillness.
Now you will count your breaths.
And I will help guide you in the beginning.
And then you will do it by yourself.
So we will count backwards.
Starting from 21.
And counting down.
I will guide you in the beginning and there's no need to get down to zero.
And if you lose track of your counting or of your breaths.
Or if you get down to zero.
Just restart from 21.
Inhale 21.
Exhale 21.
Inhale 20.
Exhale 20.
Inhale 19.
Exhale 19.
Continue counting your own breaths.
Counting backwards and down.
For each exhale,
Relaxing a bit more.
And now you will do it by yourself.
Enjoying each breath.
Continue to count.
Backwards and down.
And if you lose track,
No worries,
Just restart from 21.
Counting down.
And then you can stop counting the breaths.
Just letting your inhale and exhale slowly float through you.
And just let the body breathe at its natural rhythm.
Slow,
Soft breaths.
And I will mention some places,
Events for you.
And you will just feel it,
Visualize it without analyzing it.
So don't get attached,
Just see it in front of you.
And then let it go.
The only thing you have to do is to follow my voice.
You are awake.
It's a nice summer today.
Early in the morning.
The grass is still a bit wet.
Everything is bright green.
But green that you can only find in the summertime.
So lush and green.
Birds singing.
Feeling the soft breeze.
The smell of the ocean.
Hearing the waves of the ocean crashing in.
White foam on the waves.
Waves rolling into the shore.
The waves at first.
But they're slowly calming down.
Getting smaller and smaller.
Until the ocean is as still as a mirror.
Glittering.
Sun is rising higher.
The taste of ice cream.
High grass.
Moving in the wind.
A path through the high grass.
Leading you into the forest.
Lush green forest.
Pink flowers along the path.
A small lake.
With a yellow boat.
There's a piece of grass in front of the lake.
You can sit down.
A little grass under your hands.
Tickling you.
Looking over the lake.
You need to go closer.
Looking into the lake.
Seeing your face.
Smiling.
Happy,
Relaxed,
Joyful face.
The lake is like a mirror.
And then slowly.
Laying down in the grass.
Next to the lake.
Start to feel how you want to feel during the vacation.
How is your best vacation mode?
The one where you can experience each moment.
Enjoy it.
Savor it.
Keep it as a nice memory to pick out during a cold winter's day.
Taking deeper breaths.
Slowly wiggle your toes.
Wiggle your fingers.
Start to prepare to come back.
Maybe stretch your arms above your head.
Making the whole body all tall and stretched out.
And if you're laying down,
Maybe bring your knees close to your chest.
Giving yourself a hug.
You're rocking a little bit side to side.
And then slowly come back up to seated.
Closed eyes.
Put your hands together in front of your heart and start rubbing them together.
Creating heat between your palms.
A little bit more.
Finding stillness.
Placing your warm palms over your eyes.
Dragging them down to your jaw.
Maybe massaging your jaw.
Dragging them down to your neck.
Massaging your neck.
Crossing them over your heart.
Maybe you can feel your heart.
Take the hands in front of you.
And if it's available to you,
Put a soft,
Warm smile on your face.
Bow your head for yourself.
Enjoy your vacation.
.
