Hey and welcome to this yoga nidra that I have written for you today for ages 10 and up.
However old you are,
Go ahead and give it a listen if you're looking for some calm and maybe slightly empowering vibes.
You can go ahead and make yourself super comfy,
Cozy,
Create a nice calm environment.
Or maybe even just throw in some earbuds and close your eyes and we'll get started.
You can stretch and wiggle around until you're super comfy.
And then let your body rest and be still.
For yoga nidra,
We want to be comfortable and we want to be still so that our bodies and our brains can relax for a little bit while you simply focus on my words.
If you become uncomfy or you feel like you need to move around a little bit.
That's perfectly fine.
Just keep bringing your attention back to my words.
When you feel nice and calm and cozy,
Go ahead and take a nice deep breath.
Take a deep breath all the way in through your nose.
And then blow softly out through your mouth.
And take one more breath,
Just like that.
We're gonna start our yoga nidra practice by setting an intention.
The intention that we use for this will be like a positive affirmation.
And I've chosen one that I'll share with you,
But you're also welcome to make up your own.
The one that I've decided on is,
I can face new things with curiosity and courage.
I can face new things with curiosity and courage.
If that intention feels right for you,
Repeat it to yourself.
You can say it out loud or silently in your mind.
And if it doesn't feel right for you.
Go ahead and choose your own affirmation and then repeat that one.
And you can repeat your intention one last time.
And then take a big beautiful full breath in and as you breathe out let your intention go And now begin to picture a small ball of glowing light.
A little orb of light.
It can be any color.
Maybe you choose your favorite,
Or maybe you choose one that makes you feel calm.
And if you could hold this ball of glowing light in your hands,
You'd feel that it's just warm enough to be comforting,
Really cozy.
Picture this cozy,
Warm,
Glowing ball.
Whatever color you like.
And then begin to imagine that this ball could float around your body.
Shining its warm light on you.
And helping you relax your whole body.
Imagine this ball of light floating over your left toes.
The bottom of your left foot.
Your left leg.
And over your belly.
Feel its warmth shining on your belly.
And notice as your stomach slowly rises and falls with your breath.
And imagine this light floating over your heart.
And then drifting to your left shoulder.
Your left arm.
The palm of your left hand.
And all five fingers.
Imagine soft little beams of light.
Shining at all five fingers on your left hand.
Great job.
Now imagine this little glowing ball floating slowly all the way back down to your toes,
To your right toes this time.
Floating over the bottom of your right foot.
Your right leg.
And over your belly.
And again,
Just noticing how your belly gently moves as you breathe.
Let this cozy light float to your heart.
Helping your heart feel peaceful and calm.
Then move over to your right shoulder.
Your right arm.
And the palm of your right hand.
Imagine warm light around all five fingers.
And gently pouring out from all five fingers.
And now let this warmth float up to your face.
Your mouth,
Nose eyes,
And forehead.
And then feel light covering your whole body.
Like a soft,
Warm blanket.
Tucking gently around you.
And relaxing your whole body.
Completely comfortable.
Completely safe.
Free to rest.
You're cozy and relaxed.
And now you can begin to notice your breath.
You don't have to change your breath.
It's perfect just the way it is.
Flowing and supporting you.
As you breathe in,
Think to yourself.
Right now.
And as you breathe out,
Think.
.
.
I am calm.
Breathing in right now.
Breathing out.
I am resting.
And right now and out.
I am calm.
In,
Right now.
And out.
I am resting.
And continuing to breathe in and out.
For four more breaths.
Repeating these words as you breathe.
Go ahead and take one more breath.
And then notice how you're feeling.
Notice what you're thinking about.
Whatever you're thinking or feeling is perfectly okay.
You don't have to change it or do anything about it.
You can just notice.
And now begin to imagine yourself.
Imagine yourself standing somewhere outside.
Somewhere peaceful and beautiful.
It could be a place that you've been to before.
Or a place that exists in your imagination.
Look around this place and notice what you see.
Maybe you see trees or flowers or water like a river or light.
Notice what colors you see.
And imagine the sounds you would hear,
Like birds singing or a soft breeze blowing.
Does he look around?
Notice a path in front of you.
It's kind of windy.
You don't know where it leads.
But you know that it's safe to explore.
You know that you're capable of exploring it.
And so if you'd like,
You can begin walking along this path.
Maybe feeling a little curious about where it leads.
As you put one foot in front of the other.
Noticing little beautiful things along the way.
Like maybe you find something interesting growing beside the path.
Maybe you notice a tiny animal watching you from a tree branch.
Maybe you enjoy the sunshine.
Or pick up a smooth stone.
Or notice a crunchy leaf beneath your feet.
And letting yourself explore this path.
And whatever you imagine for yourself now is completely up to you.
Maybe you imagine yourself continuing to walk.
Being curious and brave as you explore and discover new things.
Maybe you imagine sitting down and resting.
Because your body's asking you to sit down and rest.
Whatever you imagine.
Continue to notice the thoughts and feelings that come up.
Just notice for one more moment.
With calm.
Interesting space around you.
And then we'll repeat our intention.
If you used the one that I offered,
It was.
I can face new things with curiosity and courage.
Say it to yourself like you mean it.
And then take a deep breath.
And remember that you are brave.
You are strong.
And you are capable of doing new and challenging things.
Now we'll start to end our practice.
He might be feeling a little sleepy.
You can slowly start to wake yourself back up.
By taking a big deep breath.
I'm beginning to notice how your body feels.
And start to wiggle your fingers and your toes.
Notice the room around you.
Is it hot or cold?
Quiet or noisy.
And start to stretch your body out in whatever way feels good.
And whenever you're ready.
You can set yourself back up.
Thank you so much for meditating with me.
I hope you have a really great rest of your day.
