Yoga Nidra For Spring

Welcome to this spring-themed yoga nidra practice. In this guided session, we will mostly focus on that sense of renewal and growth that comes with the spring season.

When to Practice: Use this meditation after a workday to unwind or any time you feel stressed or in need of a break.

Transcript

Welcome to this yoga nidra session for spring. And we will be mostly focusing on that sense of renewal and growth that comes with the spring season. So if you're ready, Come into a comfortable preferably lying down position and let's begin. So come into a comfortable position laying down. Make sure you are feeling supported and safe, That you are warm enough. Gently close your eyes and take a moment to just notice, Contact your body and the surface that you're laying on. Maybe your bed, Couch or a yoga mat, Whatever it is. Just take a moment to notice that contact. Allowing yourself to really relax into that surface. So for the duration of this session, There's nothing you have to do, Nothing you have to think about. Just allow yourself to enjoy the time for yourself. The sankalpa or mantra intention for this session will be I welcome growth. I welcome growth. I welcome growth. Just take a moment to let the words sink in, To internalize them. I welcome growth. I welcome growth. And gently bring your awareness to your body. I will be guiding you through a body scan going through the different parts of your body and there's nothing you have to do. The only thing you have to do is to become aware of the body parts as I name them and then try to relax them as much as you possibly can. I'll start by bringing your awareness to your toes. The toes of your left foot, Your big toe, Second toe, Third toe, Fourth toe, The pinky toe. All of the toes of your left foot. The ball of your left foot, Middle, The heel, The top of your left foot, Your entire left foot, Your left ankle, And shin, Your left knee, Your upper leg, Your thigh, Your entire left leg, The toes of your right foot, Your right big toe, Second toe, Third toe, Fourth toe, And your right pinky toe. All of the toes of your right foot, The ball of your right foot, Middle, The heel, The top of your right foot, Your entire right foot, Your right ankle, Shin, Relaxing your right knee, The upper part of your leg, Your thigh, Your entire right leg. Relax your left. Your hips, Both the left and the right side, Your pelvic area, Your lower back, Middle, Upper back, Your sides of the body, Both left and right, Your belly, Your chest, Your lower back, And your hips. Bringing the attention to your hands, Starting with the left hand, Your thumb, Left pointer finger, Middle finger, Your right hand, All of the fingers of your left hand. Relax them. The palm of your left hand, The top of your left hand, The back, Your entire left hand, Left forearm, And the elbow. Relax. Relax your left upper arm and shoulder. Relaxing your entire left arm. Bringing your attention to your right hand, Again, Starting with our fingers. Relaxing your right thumb, Pointer finger, Middle finger, Ring finger. All of the right fingers are relaxed. The palm of your right hand, The top, So your entire right hand is relaxed. Relaxing your right wrist, And forearm, Elbow, And shoulder. Your entire right arm is relaxed. Taking a moment to notice both arms together. Just resting nice and heavy, Relaxed. Relaxing your neck, Your head, Your scalp, Your forehead, And your eyebrows. Relax. Relaxing your ears, Your eyes. Relax your jaw, Your lips. Relax. Your entire face is relaxed. Your head, Resting nice and heavy. On the surface that you are lying on, Relax. Noticing your entire body, Relaxed. Resting and gently bring your attention to your breath. Just allowing your breath to flow without changing anything. No controlling, Just allowing it to flow as it naturally does. Feeling the expansion of your ribcage, Your belly rising with your inhale, The gentle fall and relaxation of your exhale. Just noticing the gentle wave-like movement of your breath. No right, No wrong. Just allow it to flow. Allow it to nourish your body and gently expand your awareness through to your entire body. Again, Just notice. No right, No wrong. Just observing any sensations in your body. Sensations in your feet, Calves and shins. Sensations in your knees, Your thighs and hips. Just noticing anything, Any sensations that might come up. Any sensations in your back, Sides of your body, Your belly and chest. Just take a moment to feel, To notice. Sensations in your hands and wrists, Forearms, Elbows, Upper arms, And shoulders. Just notice. Sensations in your neck, Your head or your face. Again, No right, No wrong. Just become aware of them. Maybe the temperature or contact with your body, Your clothes. Whatever it is, Just notice any sensations. Gently release the awareness of any sensations in your body. I'll guide you through a short visualization. Just allow any images, Feelings to come up as you're going through the short visualization. Again, No right, No wrong. Just let it go over you. You are in a valley. You can hear the cheerful chirping of the birds. Feel a gentle breeze on your skin that gently wakes up your senses after winter. As you welcome the fresh breath into your body, You inhale the scent of spring. The scent of the wildflowers starting to bloom all around you. Maybe the scent of a gentle spring shower or a creek nearby. Just breathe freely and invite all of the new possibilities in. As you inhale, Allow them to fill you up with the promise of spring, The promise of growth, Of newness, Of possibilities. The world is coming back to life after a winter slumber, And so are you. Each breath brings a new lightness, The feeling of new possibilities, A promise of growth, Of new life. Each exhale releasing anything that no longer serves you, Anything that was weighing you down. So as you inhale that gentle spring breeze, Allow it to fill you up with the lightness, The promise of spring. Each exhale letting go of the heaviness of winter. You can stay with that nice light feeling of your breath. Gently start to shift your awareness towards yourself, Towards your emotions. What do you feel? How do you feel? Again, No judgment, Just allow yourself to notice, To observe. Are you able to feel that lightness and that promise of spring? Where do you feel that in your body? How does it feel? Gently let go of that emotional awareness for now. Taking a nice deep breath in through your nose, Again inhaling that beautiful spring air. And sigh out through your mouth. So gently bring your awareness back into your body. Becoming aware of the surface you are laying on. Maybe any sounds. Bring some small movements back into your body, Your fingers, Your toes, Hands and feet. Gently allowing your movements to become a little bit bigger. Maybe moving your head left and right. Maybe giving yourself a nice big stretch. Or making yourself small. You just notice what feels good for your body, What your body needs to gently come back. And then once you feel ready, You may gently open up your eyes. Thank you so much for practicing with me today. I wish you a lovely rest of your day and I hope to see you soon. Bye!