Yoga Nidra for Teenagers: The Adventures Of Super Stretch
Experience the profound and powerful benefits of a relaxing Yoga Nidra, yoga sleep, practice. Join Super Stretch to release muscular, emotional, and mental tensions as you dive deep into the core of your being, observing your whole body with the breath. Feel supported and peaceful, let go of negativity, and awaken to your heartfelt desire. Be grateful for having taken this time for yourself. Lie down, do nothing, and journey inward to create harmony in your body, mind, and heart. Breathe and enjoy the marvelous journey.
Transcript
As you come into this incredible space,
Begin to feel yourself open and aware,
Your body just melting into the floor,
And you're completely comfortable.
With every inhale and every exhale,
Notice if you need to shift or move a little bit to let your body settle deeper and deeper into the ground.
Observe yourself,
Comforted and comfortable with the breath.
Join the sensations.
Feel this safe haven within your body where you experience security,
Well-being and calm.
Feel your tensions,
Any challenge.
On your next exhale,
Just begin to roll off your body.
Nothing else matters.
Feel yourself just riding the wave of the soothing breath right here and right now.
Everything is calm.
Everything is harmonized.
Everything is okay.
As you have nowhere to go and nothing to do,
You simply feel your body and listen.
Release and welcome any thoughts as you allow the breath to fill your heart up as the lungs cradle your heart and the diaphragm rises and falls.
As you breathe,
Belly,
Lungs and ribs,
Ribs,
Lungs and belly.
Inhaling and exhaling.
Feeling sensations and emotions,
Feeling them as you hear my voice.
But don't worry or become challenged if you don't hear everything that I say.
It's totally natural to flow in and out of consciousness as you observe yourself.
Inhaling and exhaling and being.
Welcome your entire body and mind,
Every cell,
Every tissue,
Every fiber of your being.
Welcome it to the breath.
You're naturally flowing in and out of conscious hearing.
But the deepest part of you,
Your true nature,
Your authenticity,
The core of your being is always listening.
Whatever you're doing,
Whatever you're experiencing as you breathe,
This practice will still work as you feel secure and calm and safe in this moment,
Inhaling and exhaling,
Aware of the breath.
And as your belly rises and falls,
Feel all the lines of communication in your body flowing freely and positivity coursing through your entire being.
As you feel the stillness,
This incredible do nothing pose,
Feel yourself rested,
Nurtured and nourished.
Feel the breath,
Really natural.
And then sense your bones becoming just a little bit heavier than they were the breath before.
And feel the gravity drawing your body to nestle it deep into the floor.
Feel yourself supported by the earth and completely relax into this incredible radiant sensation of freedom,
Releasing any tension,
But feeling the warmth of your body as if the earth is giving you a hug,
Inhaling and exhaling.
Begin to tap into your sankalpa,
That intention formed by your heart and your mind.
As you go deep down within,
Feel your heartfelt desire.
Inhale and exhale.
As you feel your heart's deepest longing,
Your desire,
Something you want more than anything else in life.
Maybe it's health,
Well being,
Maybe it's awakening or just allowing yourself to be a better communicator,
A better partner,
More open to friendships.
Wherever you're at,
Feel your entire body,
Imagining and experience it in this moment as if it were true.
And feel a positive statement,
A positive vibration flowing through you as if your heartfelt desire,
Your intention is already happening.
I flow through life gracefully.
I am relaxed.
I am peace.
Inhaling and exhaling.
Feel your body and mind and heart reflecting on your intention.
And once again,
Become aware of your breath,
Flowing naturally in through the nostrils,
Down the throat,
Connecting to the ribcage,
The abdominal walls rise and fall,
And the breath fills up your pelvic bowl with contentment.
I am happy.
As you witness your thoughts,
Experience the joy.
Set aside any thinking and dissolve into this awareness,
Awake and captivated to the consciousness of self.
Allow this awareness to travel through your body.
Allow this pure potentiality to go through a journey of sensation.
Really feel each part of your body as I mention it,
Sensations of warmth,
Joy and well-being emanating in every part of your body as I mention it.
Without moving,
You're still still in this moment,
Calm,
Relaxed,
Welcoming all sensations as they are.
Exhaling through the nose and exhaling through the nose.
Just being the breath.
Press your jaw as you begin with the mouth and feel it,
The sensations as the sweet nectar of the breath,
The Amrita just rolls through it.
Feel your lips as you inhale and exhale,
Your upper lip,
Your lower lip,
And then notice where they connect,
Inhaling and exhaling,
Awareness and peace as you feel your body a field of radiant sensation.
Breathe into the inside of the mouth,
The roof of the mouth,
Under your tongue,
Your upper teeth and gums,
Your lower teeth and gums.
Feel the tongue relaxed as the words have left your body and you're completely open in the space between your ears.
Calm,
Blue sky mind,
Clean and pure,
Inhaling and exhaling.
As you sense the lightness in your tongue,
Notice the sensations and the taste in your mouth,
Your inner cheeks,
And then your whole mouth as a whole,
Radiant vibration,
Inhaling and exhaling.
Breathe into your ears as your ear really listens to the heart and the rhythm of your heart.
Feel the nose,
The little hairs in your nose without judging or trying to change any sensation.
Clean the breath as every cell becomes purified through its richness,
That elixir of life,
Inhaling and exhaling.
Start to sense your eyes as your eyes rest in their sockets.
Inhale and exhale,
Pure seeing as you tap into your sankalpa.
Breathing into your forehead,
Your hair,
Trace the lines of your neck with your breath,
Inhaling and exhaling.
Start to find your shoulders with your breath.
Feel your shoulders releasing the weight of the world as it rolls down your fingers,
Down the left arm,
The left palm,
Down your right arm and your right palm,
And then down both arms,
Your hands,
The pads of your hands,
And the nail beds of your fingers.
Simultaneously both hands just releasing and letting on go of anything that you've been gripping onto.
Present to the feelings,
These easeful,
Graceful feelings.
Tap into the serenity of every inhale and exhale.
Feel your torso as you breathe into it,
All your internal organs calm,
Compassionate.
Feel them all functioning properly as the diaphragm rises and falls.
Inhale and exhale,
Your spleen,
Which is your self-worth,
Your liver,
Which purifies and gets rid of all the toxins from your body.
Feel everything in your torso,
Healthy,
Happy,
Functioning properly.
Inhaling and exhaling as you fill your pelvic bowl up with breath.
Notice how your sacrum and the lowest part of your spine lengthens,
Releasing.
Feel your body supported as you breathe into your back body because you have your back.
You are calm,
Connected.
Experience the sensations in your hips as the breath moves to your left hip,
Leg,
And rolls down the foot.
And then your right hip,
Leg,
And lengthens out your feet.
Sense your entire body being stretched out as if from soul to soul.
You're just getting a really deep tissue massage and your entire body is a field of radiant sensation.
All the parts of your body are whole.
Inhaling and exhaling,
Feel this sensation of joy and well-being and bliss emanating from every facet of your being.
Your breath flows through you freely.
Your sun kalpa,
Your intention was set and you are harmonized and whole.
Feel the wisdom as every part of your body is in this deep state of awareness.
Feel any obstructions,
Any blockages have been completely released and gone.
They're just poof.
What no longer serves you has dissolved and you are whole and joyful and connected.
Every inhale and every exhale,
You feel the breath healing and calm,
A positive vibration,
A wave just passing through your body,
Carrying away any issue that no longer serves you.
And as you inhale,
A fresh wave flows up through your entire body bringing sensations of calm and peace to every cell.
And on your exhale,
Feel a wave flowing downward through your body,
Carrying away any of the fears that are still clinging to you.
You have let it go.
So on your next inhalation,
A fresh wave upward brings serenity.
On your next exhale,
You feel completely grateful and that gratitude moves into every muscle,
Tissue and fiber.
Every part of your body is peace.
Every part of your body-mind connection is completely right where it should be,
Joyful,
Blissful and bountiful,
But most importantly,
Beautiful.
With this relaxation and ease spread throughout your entire body and mind,
Begin to guide yourself back into this moment.
Begin to start to feel your fingers and toes,
Awake and vibrant.
Breathe into the spaces between the toes.
Breathe into the fingertips,
Inhaling and exhaling.
Caress your thumbs against the fingertips as you feel this incredible sense of freedom,
This incredible peace of mind.
Start to take and reach your arms back behind you in a beautiful line of freedom.
And as you come out of this relaxation into the present moment,
Bend your knees to your chest and begin to roll over towards the right side,
Curling up into a fetal position.
Begin to guide your body up into a seated space.
As your hands come in front of your heart center and your eyes are closed,
You scanned your body,
You were aware of your breath and you tapped into your inner resources with your sun kalpa.
Feel this incredible joy you experienced in your practice.
And as you've connected into that heartfelt desire,
Remember that you can tune into that heartfelt desire at any moment when you give yourself an opportunity to breathe and to be calm and connected.
It was an honor and privilege to have the opportunity to be with all of you on the mat.
Take this incredible yoga nidra practice that you practiced today and share your smiles and your radiant positivity with every person you come in contact with off the mat in thought,
Speech and action.
Namaste.
