Advent Yoga Nidra Rest ~Week 1

Find rest during the advent season which can become so busy. This session will include breath awareness practice & body scan/rotation of consciousness, pausing for a time of prayer/reflection/meditation & closing with a blessing. Gather blankets, pillows, etc. And enjoy a bit of peace & quietude.

Transcript

Hello,

Welcome,

Welcome.

So glad that you're here.

I'm so,

So happy that we can be together today.

Thank you so much for sharing this time and space.

Since we're in the Advent season,

I wonder maybe what is the most important thing to you during this Advent season?

As we prepare this first week of Advent,

Really thinking about what matters the most.

We have a spirit and a heart of hope.

So I'm so glad that you're here.

Let's prepare our hearts and our minds for this Advent season.

In addition to maybe thinking about what matters most to you during this Advent season,

You might go ahead and add in some props.

I'm going to have a pillow under my head.

I like to have two bed-sized pillows under my torso.

I've been experimenting with putting something underneath my knees,

Maybe a rolled blanket.

And then I've been putting two blocks underneath my calves and then just letting my heels kind of dangle.

Take as much time as you need to set up your ideal rest nest.

If you have a blanket that you'd like to cover up with or something maybe to place over your eyes,

Maybe an eye mask or just a light blanket of some sort or just even a sleeve of a shirt,

That would be nice,

Perhaps.

If you'd like to light some candles or maybe you have a Christmas tree nearby with some lights.

I invite you to take some time and make your space just right,

Preparing our hearts for Advent,

For Jesus's birth.

Settling in,

Practicing today to find rest and calm.

And then letting that flow off of our mats,

Off out into the world beyond this space today.

Finding your just right,

Comfy spot.

Maybe you're seated,

Maybe you're reclined.

Letting your head and neck be supported completely.

And as we prepare now,

Our hearts.

Close our eyes or just find a soft gaze.

As we focus on this season of Advent,

The four weeks are broken down into themes.

And this week,

The theme is hope or promise.

Purple is historically the main color used for Advent because it reflects patience,

Fasting and the color of royalty to welcome the advent of Jesus Christ.

The first week of Advent is important because it serves as a new beginning full of hope.

The Advent season marks the start of a new year for Christian churches.

A new year is an opportunity for growth,

Restoration and renewal.

It gives people hope.

It's an opportunity for self-reflection.

And an opportunity to renew our faith and solidify our relationship with God.

What are your hopes today?

I'd like to share lyrics from These Are the Gifts I Bring by the Cramers.

I hope that these lyrics will help us to pause and think about what gifts we can bring to our King.

What can I give a king?

Are there any gifts I can bring?

I have no silver.

I have no gold.

I have no fields.

Nothing to show.

Just empty hands.

But these are the gifts I bring.

My life,

My will,

My heart,

My love,

My hopes,

My dreams.

Everything to you,

Lord.

These gifts I bring.

I'd like to set an intention or Sankalpa for our practice today.

Maybe you would like to begin the session with prayer.

Take a few moments to do that now.

Amen.

Wherever you are,

If you're reclined or seated,

Please make yourself so comfortable.

Add in as many props as your body needs.

And check again that your neck and head are supported.

As we prepare now for a little bit of breath work and then we'll move right into our body scan or rotation of consciousness.

With the eyes closed or a soft gaze.

Simply bringing awareness to your beautiful God given breath.

In and exhaling out.

See if you can smooth out any of the rough edges as you transition from the inhale to the exhale.

And from the exhale to the inhale,

Slowing down the breath.

Maybe these next few breaths.

Deepen the inhale all the way into the belly.

And slow down the exhale.

Try a few more rounds of breath,

Slowing it down and smoothing it out.

And then when you're ready,

Allow your natural breathing to take over.

Bring awareness now to your feet.

Maybe wiggle the toes.

Maybe point and flex the feet.

Allowing the toes and the feet to soften.

And feel rested.

Preparing for rest as a season of Advent is all about preparation.

Let us prepare our beautifully wonderfully made bodies for a time of rest.

Bringing awareness now to the lower legs,

Maybe squeezing the calf muscles.

And then soften the lower legs.

Bringing awareness to the upper legs,

The thighs,

Maybe squeeze the thighs.

And then on the exhale,

See if you can soften the thighs.

Moving on up to the pelvic bowl.

On an inhale,

Maybe squeeze the glutes and on the exhale,

Soften the glutes.

Maybe these next couple of breaths on the inhale,

You squeeze the entire legs,

Both legs,

And exhale,

Soften the entire lower half of the body.

Moving now up the spine,

The torso.

Noticing any areas of tightness.

On each exhale,

Just try to soften the lower back,

Soften the abdomen.

Soften any tension around the shoulder blades and shoulders.

Inhale and begin to bring awareness to the shoulders,

Maybe bring the shoulders up by the ears and exhale,

Let the shoulders soften away from the ears.

Bringing awareness now to the upper arms.

On an inhale,

Maybe tighten those muscles,

The biceps,

Triceps,

And exhale,

Soften the upper arms.

Maybe on an inhale,

See if you can tighten the forearms,

Maybe even make fists gently with the hands,

And exhale,

Soften the lower arms.

You might choose to make some gentle circles with the wrists one way and then the other.

Maybe making a little gentle fist on an inhale and exhale,

Let the entire arm,

Wrist,

And hands on both sides soften and find rest.

Bringing awareness now to the head.

Noticing any areas of tension,

Maybe in the neck,

The jaw,

The forehead,

The eyes.

If you wish,

You might scrunch the eyes,

Scrunch up the nose,

Make a pucker with the lips,

And then exhale,

Soften the entire face.

Imagine the lines of the forehead just melting away.

Perhaps lessen the amount of effort it takes to keep the eyes closed.

Maybe noticing little slivers of light coming in slightly opened eyes.

Maybe open and close the lower jaw a time or two.

Maybe swallowing a time or two to clear the throat.

If you wish,

On an inhale,

Maybe tighten every muscle that's possible in your body,

Legs,

Glutes,

Fists,

Face,

And on an exhale,

Relax and soften every muscle that's possible.

You might try that a time or two,

Tighten on the inhale and soften on the exhale.

Bringing awareness now to the top of your head.

As we work our way down the body,

Imagine perhaps a sense of rest or a washing coming over the body,

Allowing each body part to find rest and healing.

If any body parts need particular healing,

Feel free to pause there for a prayer and then gently move on to the next body part.

Beginning at the top of the head,

Washing down the body,

Eyes,

Nose,

Mouth,

Chin,

Throat.

The entire head is finding rest and softness.

Floating over the shoulders,

Collarbones,

Upper arms,

Chest,

Elbows,

Lower arms,

Torso.

Hands.

The entire torso and arms find rest and softness.

Floating down to the glutes and hips,

The entire pelvic bowl finds rest and softness.

Floating over the thighs,

Knees,

Shins,

Ankles,

Feet,

And toes.

The entire lower body finds rest and softness.

Allow the entire body,

That which is beautifully and wonderfully made,

Find rest.

Let your mind find rest.

Let your soul find rest.

Let your heart find rest.

May you find rest in the stillness as we gently move into this time of meditation,

Prayer,

Reflection.

May you find rest and peace.

Now guide us back together in just a bit.

May you find rest.

Please continue to rest right where you are.

Please continue to rest right where you are as I share a prayer and a blessing.

Let's pray.

This Advent,

Lord,

Come to the manger of my heart.

Fill me with your presence.

Come to the manger of my heart.

Fill me with your presence from the very start.

As I prepare for the holidays and gifts to be given.

Remind me of the gift you gave when you sent your son from heaven.

The first Christmas gift,

It was the greatest gift ever.

You came as a baby born in a manger.

Wrapped like the gifts I find under my tree.

Waiting to be opened to reveal your love to me.

Restore to me the wonder that came with Jesus's birth.

When he left the riches of heaven and wrapped himself in rags on earth.

Emmanuel,

God with us,

Your presence came that night.

And angels announced in your darkness,

God brings his light.

Do not be afraid,

They said,

To shepherds in the field.

Speak to my heart today,

Lord,

And help me to yield.

Make me like the shepherd boys obedient to your call.

Setting distractions and worries aside to you,

I surrender all.

Surround me with your presence,

Lord.

I long to hear your voice.

Clear my mind of countless concerns and all the holiday noise.

Slow me down this Christmas.

Let me not be in a rush.

In the midst of parties and planning,

I want to feel your hush.

This Christmas,

Jesus,

Come to the manger of my heart.

Invade my soul like Bethlehem,

Bringing peace to every part.

Dwell within and around me as I unwrap your presence every day.

Keep me close to you,

Lord.

It's in your wonderful name we pray.

If you are able to stay here for a little bit longer.

Let's do so for more rest and healing.

Give the gift of presence to yourself.

And savor the gift of God's presence here with you.

If you are ready to bring some movement into the body,

Begin moving the fingers and toes,

Maybe moving into some larger movements with the arms and legs.

Eventually,

Perhaps bringing your legs in for a hug.

Gently floating over to your preferred side.

Pausing here for a moment,

Letting me remind you that in this world,

You are so loved that you matter and you make a difference.

Your presence here today makes a difference.

Perhaps you stay here a little bit longer.

Or maybe a lot longer.

Savoring this time of rest.

When you're ready.

No rush.

Just gently make your way up to a comfortable seat,

Or perhaps you just stay right where you are.

Closing your practice just right there.

Wherever you are,

Let your hands find a comfortable and meaningful place.

Maybe surrounding your heart or prayer pose.

As we bow our heads.

I pray the Lord's blessings of peace,

Joy,

Contentment,

Good health and well-being to fall upon you,

Me,

Our friends,

Our family and all beings everywhere.

From my heart to yours,

I'm sending you so much love.

Thank you so much for being here today and sharing this time and space and special prayers for you over this Advent season.

You will find rest.

And be blessed.

All of God's beautiful children said,

Amen and Amen.

I look forward to practicing together again.

Blessings,

Blessings,

Blessings.

Thank you so much for being here.

Happy Advent.

Reviews

So deeply restful, bathing in God’s presence. Thank you from my heart 🙏❤️