Yoga Nidra For Summer Solstice

This special Yoga Nidra marks the Summer Solstice, the longest day of the year in the Northern Hemisphere. This is the moment of our year when there is the most light available to us. In terms of consciousness, this is when we are the most present to ourselves and who we know ourselves to be — the Sun represents the light of all life and consciousness. This Yoga Nidra is an opportunity to give the body and mind nourishing rest, and let the unconsciousness deeper within ourselves do its work - all whilst welcoming the Summer.

This Nidra has an opening and a closing bell. There is no background music.

Transcript

The sun reaches its highest point of the year,

Like the culmination of a full moon's waxing.

In order to stay steady in this full solar power,

We ground ourselves by inviting the earth and the sky to meet in our bodies.

Today we sit with the expansion of light,

Taking it in.

This is the beginning of a yoga nidra.

This is the beginning of a yoga nidra.

This is the beginning of a yoga nidra.

Welcome,

My friend,

To this very special yoga nidra session to mark the summer solstice,

The longest day of the year in the northern hemisphere.

The sun reaches its highest point of the year,

Like the culmination of a full moon's waxing.

Today is about welcoming the summer,

But also an opportunity to reflect on our personal growth.

This is the moment of our year where there is the most light available to us.

In terms of consciousness,

It is when we are the most present to ourselves and who we know ourselves to be,

The sun representing the light of all life and consciousness.

Seeds are planted in the earth as well as in our souls.

This is a time of renewal and abundance,

A time of love and expansion,

As the summer sun unfolds the leaves on the trees.

So do our souls open to receive the light of source,

To illuminate that which is within each of us.

Also,

Just like with full moon,

This summer solstice is a perfect opportunity to let go of all the things that we do not need anymore,

That might be weighing us down,

That can be released as they have served their purpose.

This Yoga Nidra is an opportunity to give the body and mind a nourishing rest and let the unconsciousness deeper within ourselves do its work.

You might find it best to take in the process of Yoga Nidra by lying on your back.

However,

If lying on your back does not feel the most restful to you today,

Feel free to take any position you feel most comfortable with.

At any point,

Please honor the needs for your safety and well-being.

The needs for your safety and comfort and adjust as needed.

Ideally,

We stay awake during Yoga Nidra.

You can just follow my voice,

Using that as an anchor to stay on a conscious plane whilst resting deeply.

However,

If you do fall asleep,

Please do not worry.

This just means that the body needed the sleep.

Do remember that this is a safe practice and I will be your eyes and ears throughout.

All you need to do is just be and follow my voice.

Take a few more moments to adjust yourself to your resting position.

Make a nest for yourself.

Support the body with the props you have.

Maybe it feels good today to have an eye pillow or a heavy blanket over yourself.

Settle in slowly.

We have all the time in the world.

Once you are 100% comfortable,

You can gently start centering.

Have a yawn and relax all the muscles of the face.

Check that your neck feels supported and take a few nice rounds of deep inhales and exhales.

If you want,

You can let the exhale to come out with a sigh.

Notice how you are taking this moment to show compassion towards yourself.

Compassion and kindness by taking a moment to offer your body and mind a rest.

A moment to allow your body and mind to take a moment to rest.

A moment to bask in the sun high above the ground,

Illuminating all sides and corners of your whole being.

This is also a time for celebration.

Celebrating the cycles of the nature,

Now coming to full bloom around us.

Now let your arms relax by yourself.

If possible,

Turn your palms facing upwards.

Allow your shoulders to sink a little bit more towards the ground.

Notice the whole upper body.

Maybe there is an invitation to soften and let go a little bit more.

Notice your hips and let them feel heavy.

Your legs,

Just like your arms,

Can be in a slight v-shape.

Here too,

Maybe there is an invitation for the muscles to soften a little bit more.

Let the heels anchor your legs and the feet to flop outwards.

Know that you are safe right in this moment.

Take a few more nice inhales and exhales,

Allowing the breath body to move the physical body,

Nourishing your whole being.

You have given yourself permission to rest deeply.

Permission to rest deeply.

Now bring to your mind something your heart desires,

Whatever that may be.

This is your sankalpa.

A sankalpa is a short statement that you repeat to yourself based on your heart longings.

Take a few moments to see what comes up organically.

What is it,

What you want to invite more to your life?

Maybe there is a sense of being you want to experience more,

Something you want to cultivate.

Or maybe it is something that helps you to give direction you need in your life.

Whatever comes up as your heart's deepest desire,

Repeat that to yourself three times.

If nothing comes to mind,

That is all right.

This practice in and of itself is enough to provide a deep sense of well-being and rest.

Lying comfortably in your nest,

We now begin a systematic journey of sensory awareness throughout the body.

Just draw your awareness to the body part I mentioned,

Moving with your mind's eye.

To help to keep focus,

There might be a sense of warmth,

Like the heat of the sun.

There might be a sense of warmth,

Like the heat of the sun,

That you can feel in each of the body parts that is being mentioned.

If you lose track,

That is absolutely fine.

Just bring your mind back to the sound of my voice when you can.

So notice your right hand thumb,

Your right hand thumb.

Move on to the second finger,

Third finger,

Fourth finger,

And the fifth finger.

Notice the palm of the hand,

The back of the hand,

The wrist,

Forearm,

Elbow,

Upper arm,

The right shoulder,

The right armpit.

Moving down to the waist,

Hip,

Thigh,

The right knee,

Calf,

Ankle,

Heel.

Notice the sole of the foot,

The top of the foot,

The right big toe,

The second toe,

Third toe,

Fourth toe,

And the fifth toe.

Moving over to the left hand thumb,

The left hand thumb.

The second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the hand,

Back of the hand,

The wrist,

Forearm,

Elbow,

Upper arm,

The left shoulder,

Armpit,

Waist,

Hip,

Thigh,

Knee,

Calf,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

And the fifth toe.

Now take your awareness to the back of the body,

The right heel,

The left heel,

Right calf,

Right calf,

Left calf,

Right thigh,

Left thigh,

Right glutes,

Left glutes.

Notice the lower back,

The middle back,

Upper back,

The entire spine,

The right shoulder blade,

The left shoulder blade,

The back of the neck,

And the back of the head.

Now moving to the top of the head,

Forehead,

Right temple,

Left temple,

Right ear,

Left ear,

Left ear,

Right eyebrow,

Left eyebrow,

Middle of the eyebrows,

Right eye,

Left eye,

Right eye,

Right nostril,

Left nostril,

Right cheek,

Left cheek,

Upper lip,

Lower lip,

Upper lip,

Both lips together.

Move to the chin,

Jawline,

Throat,

Right collarbone,

Left collarbone,

Right side of the chest,

Left side of the chest,

Upper abdomen,

Navel,

Lower abdomen,

Right groin,

Left groin,

Groin,

The pelvic floor.

Notice the whole right leg,

And the whole left leg,

The whole right arm,

And the whole left arm.

Notice the whole face,

The whole head,

The whole torso,

The whole body.

Feel the whole body.

Feel the whole body.

Hovering between sleep and being awake,

Notice your breath moving on its own,

Without any effort from your part.

With every inhale,

You take in harmony,

Profound inner harmony.

With every exhale,

Feel all the tension draining out.

Slowly following my voice,

We count in our heads up to eight and back.

Each breath is one count,

So inhale is one,

And exhale is two.

If you lose count,

That is okay.

There is no need to get frustrated.

You can just find my voice again.

So inhaling one,

Exhale two,

Inhale three,

Exhale four,

Inhale five,

Exhale six,

Inhale seven,

Exhale eight,

Inhale eight,

Exhale seven,

Inhale six,

Exhale five,

Inhale four,

Exhale three,

Inhale two,

Exhale one.

We then move to experience the opposites without any judgment or emotional attachment.

Start by drawing your awareness to your physical body again.

Notice the parts of the body touching the ground,

Anchoring you to this safe space.

Notice how heavy your arms and legs feel.

How heavy they feel,

Yet at the same time they are so light that no effort is required from your part.

Invite your body to become light,

Light as a feather.

Notice how you can be aware of your body whilst it becomes so light,

The slightest breeze could lift it up.

And how you can make it feel heavy again,

Heavy as stone,

So heavy that it could sink into the surface below.

Notice how your body can feel so heavy and so light at the same time.

How both of these sensations are available for you at the same time.

Then awaken the experience of warmth in the body,

Like the heat you might experience on a beach.

Imagine being outside and sensing the rays of the warm sun on your body.

Imagine being outside and sensing the rays of the warm sun on your body.

Allow these sensations of warmth to spread throughout,

Like it does when you are in the sun with no shade.

And then awaken the feel of cold in the body,

The experience of chilly cold.

Imagine being outside in winter without enough clothing.

You feel this chill permeating your entire body,

Feeling cold to the bone.

And then imagine feeling the warmth again,

And notice how you can experience the sensations of being hot and cold at the same time.

And then it is time to repeat your sankalpa.

Please repeat the same statement made at the beginning of the practice three times in your head now.

And then gently invite yourself to notice your breath,

Your inhales and your exhales.

Can you notice the warmth of the air when you draw it into your nostrils?

Is it possible to notice how the breath gently moves parts of the body with every inhale and exhale?

There is no need to move or change anything yet.

As we gently start bringing the awareness a bit more to the surface,

To the everyday level,

Maybe it is possible for you to identify three sounds you can hear somewhere around you,

Close or further in the distance.

Can you identify in your mind those three sounds one by one?

Just noticing them and then letting them go.

There is no need to get attached to any of them.

Just notice and let go.

And then notice your physical body,

The parts that are touching the ground,

The back of the head,

The shoulder blades,

The hips,

Your hands and your heels.

And then would your mind's eye recall your place in the physical space you are in?

The floor underneath you and the rest of the space around you,

The objects that might be there.

And then when you feel ready,

You can start bringing a little bit of movement to your body.

Scrunch your face,

Flex and point your ankles,

Spread the fingers.

Gently draw up your knees and stay there for a moment or two.

Roll over to one side and take a pause there.

And then when you are ready,

Slowly make your way up to a seated position.

And your eyes can remain closed.

Take a nice deep inhale and a nice long exhale.

And then when you feel ready,

You can gently start opening your eyes again.

The practice of Yoga Nidra is now complete.

The practice of Yoga Nidra is now complete.

The practice of Yoga Nidra is now complete.