Hello my friend and welcome to this yoga nidra for spring.
Please start by finding a comfortable position,
Either lying down or seated.
You can use pillows,
Bolsters and blankets to ensure you stay warm and cozy.
You might also like to use an eye pillow or scarf to cover your eyes.
Take the time you need to ensure that you are truly comfortable.
Once settled,
Take a few deep breaths with a nice long inhale and a nice long exhale.
Allow your body to settle and relax.
Feel the weight of your body sinking into the surface below you,
Grounding you.
Notice the breath moving your body from the inside out.
Notice how the inhale gently expands your body and let the exhale bring a little bit more release to your mind and to your physical body.
And now this is the start of a yoga nidra.
This is the start of a yoga nidra.
This is the start of a yoga nidra.
Stay with your breath for a few more moments following the inhales and exhales.
During this practice of yoga nidra,
Try to stay focused on the sounds of my voice as much as possible.
If and when you notice your mind wandering,
Just come back to the voice,
Using it as a guide or an anchor to find the moment right now.
But also do know there is no way you can do this practice wrong.
For instance,
If you fall asleep during the practice,
That is absolutely fine.
It just means that you really needed the rest.
Now you can take a few moments to find your Sankalpa for this practice.
A Sankalpa is often translated as an intention,
But it can also mean your heart's true desire.
An example of how to create your Sankalpa is to use a statement that helps you to reform a habit and repeat it in your mind like it is already the desired habit and it's already happening.
For instance,
You can say,
I make time to get the rest I need every day and that might work for somebody who often feels tired in their life.
You can also phrase similar wish or desire by stating,
I am well rested and have energy for fun things in my life.
Remember,
These are just examples.
Only you know what is your heart's true desire.
Now please take a few moments to reflect on what your Sankalpa is for this practice and repeat it silently in your mind three times.
Once you have stated your Sankalpa,
Slowly start to bring your awareness to your body and the physical sensations you might be experiencing,
Starting by noticing how your body is supported by the surface beneath you.
Also notice how each area in your body has its own quality.
Some more tense,
Others more relaxed.
Don't judge,
Simply observe.
Take the time you need and if your mind wanders,
Gently bring it back to the sensations you observe.
We are now going to start the rotation of consciousness to take the observations of the body bit by bit.
You can begin by bringing your awareness to your right foot.
Notice your right foot and how it feels.
Heavy or light,
Warm or cool,
Tingling or still.
Breathe into this foot,
Consciously relaxing it.
Imagine a gentle wave of warmth and relaxation flowing into your right foot.
Now shift your focus to your left foot.
How does it differ from the right?
Observe any sensations,
Then let this foot release as well.
Allow a deep sense of relaxation to flow into your left foot.
Go back to the right side and bring your attention to your right leg.
Visualize your calf,
Knee and thigh.
Imagine a peaceful energy circulating through your right leg.
Move your awareness to your left leg,
Noticing the same sensations in your calf,
Knee and thigh.
Allow your left leg to fully relax.
Shift to your lower abdomen and pelvic region.
Imagine the earth element grounding you and providing a solid foundation.
Feel a sense of stability and rootedness.
Moving slightly upwards,
Bring your attention to your upper abdomen and chest.
You can envision the air element,
Bringing a sensation of lightness and expansion with it.
Feel your breath moving in and out with ease.
Stay with this sensation for a few moments,
Following the inhales and the exhales as they happen.
From your abdomen and chest,
Move over to your right shoulder.
Let the shoulder relax and then move down to your upper arm,
Elbow and forearm.
Then move your awareness to the right hand.
Notice your palms,
Fingers and the back of the hand.
Imagine the water element soothing and nourishing your hand.
Feel the whole right hand and arm relax.
Then take your awareness over to your left shoulder.
Let the left shoulder relax and then move down to your upper arm,
Elbow and forearm.
From there,
Move the awareness to the left hand.
Notice your palm,
Fingers and the back of the hand.
Imagine the water element soothing and nourishing your hands.
Feel the whole left arm and hand relax.
Then shift to your neck,
Face and head.
Let the whole jawline relax.
You can visualize the fire element warming your forehead,
Cheeks and jaw.
Feel a gentle glow of energy.
Then become aware of your whole body.
Your whole body from your toes to your head.
Sense the balance and integration of all elements within you.
Now that you've scanned your entire body,
Sense the interplay of opposites within you.
Where do you feel heaviness and lightness,
Warmth and coolness,
Tension and relaxation?
Breathe into these dualities allowing them to coexist.
Imagine feeling heaviness across the body.
And then the same body,
Feeling lightness,
Being light as a feather.
The whole body light.
And then feel the whole body warm.
Really warm.
Like you're lying down on the beach or in a field on a very warm and sunny day.
Feeling the glow and warmth of the sun all over your body.
And then move on to imagining the whole body cool.
Like you would feel under a very cold shower after that warm day in the sun.
Take a moment to feel your whole body cool,
Verging on cold.
And then notice if there are any areas of tension left.
Notice them and then let those areas to feel relaxation taking over,
Letting the rest of any tension melt away.
Moving away from the body,
Now bring to your mind the landscape of spring.
See the emerging greenery,
The budding flowers,
And feel the warm gentle breeze.
Sense the energy of new life and growth all around you.
Feel the ground beneath you,
The earth element supporting and grounding you.
And then imagine the air element bringing the scent of spring blossoms and the caress of a soft wind.
Visualize the water element nourishing the soul and replenishing the streams and rivers.
And then see the fire element in the warm strengthening rays of the sun.
Become aware of the balance and harmony of the seasons.
Feel the transitions from winter's rest to spring's renewal.
Embrace the cycles of nature and the rhythms of our own body and spirit.
Spring is the season of transition and transformation.
Just as the natural world is waking up from winter,
Shedding its dormancy,
So too are you.
Feel the stirrings of new life,
New beginnings within you.
Visualize the landscape of spring,
The fresh green leaves,
The delicate pastel blossoms,
The bright blue sky.
Imagine again the gentle breeze caressing your skin,
The warm sun embracing you.
Hear the joyful songs of the birds.
Let this vision fill you with a sense of renewal and hope.
Spring is a time of rebirth,
A chance to shift old patterns and embrace growth.
What are you ready to awaken within yourself?
Gently,
From this awareness,
Bring your sankalpa back to your mind.
Your heart's desire,
The phrase you repeated to yourself.
Repeat your sankalpa in your head again,
Silently,
Three times.
Then take a few more deep breaths,
Integrating this experience.
Start bringing your awareness more to the surface.
When you are ready,
Slowly begin to wiggle your fingers and toes.
Maybe have a yawn or a sigh.
A little bit of a stretch.
Take all the time you need to gently awaken the body.
And then,
You can softly open your eyes and return to the present moment.
The yoga nidra has now ended.
The yoga nidra has now ended.
The yoga nidra has now ended.
