Welcome to this short practice in Yoga Nidra.
Before we get started,
Make sure that you are lying down comfortably,
That you have found a place of stillness where you will not be disturbed.
Maybe place a blanket over you.
Maybe place a bolster under your knees.
And find a state where you allow yourself to completely surrender to this practice.
Take a deep inhale through the nose,
And a soft exhale through the mouth as you close your eyes if you haven't already.
Once you've found that steady and comfortable position in your body,
Take another nice long Gentle breath in through the nose,
And an open mouth exhale like a nice sigh.
Gently softening the jaw and the tongue,
Allowing the tongue to rest in nothing in your mouth.
Take another long big breath in through the nose,
And opening the mouth releasing a nice sigh.
Beautiful,
Just like that once more.
Breathing in through the nose,
Expanding through the chest and the heart.
And slowly letting go,
Opening the mouth,
A nice gentle sigh,
Releasing all that you don't need.
Just leave it behind,
And surrender into stillness.
And prepare your mind for going into a nice restful nap.
We're going to scan through your body,
And all you need to do is to follow my voice and bring your awareness to the parts of your body that I speak of.
First bring your awareness to your right hand.
Feel the warmth and the energy in your right hand thumb.
And your second finger,
Third finger,
Fourth finger,
Fifth finger.
Now feel your right palm,
The back of the hand,
And your wrist.
Bring your awareness to your right forearm,
Your elbow,
Upper arm,
And your right shoulder.
Now feel the entire right arm relaxed and at ease.
Shift your focus to your left hand.
Feel the warmth and energy in your left hand thumb.
Second finger,
Third finger,
Fourth finger,
And fifth finger.
Feel your left palm,
The back of the hand,
And your wrist.
Now bring your awareness to your left forearm,
Elbow,
Upper arm,
And left shoulder.
Feel the entire left arm relaxed and at ease.
Bring your attention to your toes.
Feel the warmth and energy in your right foot,
From your toes to your heel.
Move your awareness up to your ankle,
Your calf,
Knee,
And thigh.
Now feel the entire right leg relaxed and at ease.
Shift your focus to your left foot.
Feel the warmth and energy from your toes to your heel.
Move your awareness up to your ankle,
Calf,
Knee,
And thigh.
Feel the entire left leg relaxed and at ease.
Bring your attention to your torso.
Feel the warmth and energy in your lower back,
Middle back,
And upper back.
Move your awareness to your abdomen.
Feel the warmth and energy in your belly,
Your chest,
And your shoulders.
Feel your entire torso relaxed and at ease.
Now bring your attention to your head.
Feel the warmth and energy in your neck,
Your jaw,
Cheeks,
Your eyes,
Forehead,
And scalp.
Feel your entire head completely relaxed and at ease.
Imagine yourself lying in a peaceful meadow right in the beginning of summer.
The trees around you are in full bloom.
Their branches adorned with vibrant blossoms.
The air is filled with the sweet fragrance of flowers.
Above you,
The sky is a clear,
Brilliant blue.
You feel the warmth of the sun as it gently caresses your skin,
Bringing a sense of comfort and relaxation.
Listen to the gentle hum of bumblebees as they fly from flower to flower,
Their delicate wings creating a soothing rhythmic buzz.
Hear the melodious singing of birds,
Their songs filling the air with joy and serenity.
Allow the harmony of their tunes to wash over you,
Bringing you deeper into a state of relaxation.
Feel the soft grass beneath you,
Supporting your body,
Tickling your skin where they find contact.
The earth is warm and nurturing,
Grounding you and connecting you to nature.
As you lie here,
Enveloped in the beauty and tranquility of early summer,
The sounds and fragrances of nature surrounding you,
Allow yourself to let go of any remaining tension.
Allow yourself to surrender to the peace and stillness of this moment.
Silently repeat to yourself,
I am at peace.
I am connected to the beauty and serenity of nature.
I am whole.
Now begin to bring your awareness back to your breath.
Feel the gentle rise and fall of your abdomen with every inhale,
With every exhale.
Invite gentle movements and wiggles into your fingers and toes.
Very softly bring movement back into your body.
Now take any stretches or movements that you feel that you need to wake up your body again,
To bring yourself back.
Now take a few long nice deep breaths in through the nose and sigh it out through the mouth.
When you feel ready,
Gently open your eyes and bring yourself back into the present moment.
Carry the peace and tranquility of this practice with you as you move through your day.
Thank you for joining me for this Yoga Nidra practice.
May the beauty of early summer and the serenity of nature stay with you always.
