Welcome to this Yoga Nidra focusing on spring.
And this Yoga Nidra can be done at any time of the day.
The first bit is a bit longer,
Focusing on self-compassion.
And I'll invite you to explore a different variation of a sankalpa today.
It's more of a question,
A question to yourself.
What do I need right now?
And this question will come back several times during the Nidra,
So that the answers that come up don't only come from your conscious mind,
But also from a deeper layer of your consciousness.
And if nothing comes up,
Maybe choose stillness.
So let's get started.
Find a comfortable position for your Yoga Nidra practice.
As always,
You can lie however you want and wherever you want.
I know it can take some time to settle in.
The mind can be quite busy sometimes,
But there's no rush.
We'll have plenty of time to arrive today and then we'll gently guide the mind towards more stillness and more clarity.
As you're starting to arrive,
I'll give your mind something to reflect upon and then I'll guide you through the sections of Yoga Nidra,
But you don't have to focus on everything I say.
Sometimes you might drift off a bit and if that happens,
Just flow with that experience.
And then whenever you like,
You can come back to the same place you left off.
So,
Let's get started.
Find a comfortable position for your Yoga Nidra practice.
I'll give you a sound of my voice,
A reminder that I'm here for you and with you.
There is no such thing as failure in Yoga Nidra,
But if you meet your practice with curiosity instead,
You'll tune into what you really need and learn more about yourself.
Spring in itself is often associated with expectations and that can be exciting,
But maybe you don't feel excited about spring and that's also okay.
If you don't feel motivated or inspired,
There's nothing wrong with you.
It's quite common that we feel really tired at this time of the year,
Especially after a long winter.
So,
In this Nidra,
We'll make space for both fatigue and energy because both exist within you and can be there at the same time.
It doesn't have to be either or and our Yoga Nidra practice can help us balance our energy and nervous system.
Everything flows.
However you feel right now,
It will change.
And it's important that we remind ourselves of that,
Especially when we face feelings that are a bit challenging.
For example,
If you've been exhausted or sick,
Feeling fatigue can be a bit scary,
But the beautiful thing is that we can practice meeting this feeling with kindness instead of worry.
And as we soften into that experience and remind ourselves that it won't always be like this,
We can actually strengthen our resilience and boost our energy.
Worrying takes a lot of energy.
So,
When you feel worried or just lack motivation or feel a bit sluggish,
Focus on what do I really need right now and that will help you over time.
In this Nidra,
You'll tune in to what you need.
So,
Lean into this experience with softness and curiosity.
So,
Lean into this experience with softness and curiosity.
You are here and I'm here with you.
So,
Softening into this moment,
Observing what feelings are moving through you right now.
If you feel stress or worry,
Can you embody that feeling?
Where do you feel it in your body?
And notice if you judge that feeling as negative and explore that sensation with kindness.
Maybe your body is trying to tell you something and all you have to do is listen.
And then ask yourself,
What do I need right now?
And if you can't really feel what you need right now,
Trust your body to tell you what you need.
Trust that the body knows.
The body cares for you.
The body works for you,
Not against you.
And now,
When you're resting,
You're giving your body the chance to look after you.
So,
Even when the mind is busy,
Trust that your body knows what it needs.
Trust.
How does the word trust feel to you?
And how does this sentence feel in your body?
It will be okay.
It will be okay.
And then shift your attention back to the experience of stress in your body,
Just for a moment.
Where do you feel it?
And again,
The feeling of trust.
Where do you feel it?
And creating space for both feelings at the same time.
Even when you're feeling stressed,
There's also a nurturing stillness within you that you can tap into.
Even when you're feeling stressed,
There's also a nurturing stillness within you that you can tap into.
And then coming back to,
What do I need right now?
If you like,
You can see it as an intention,
As a gentle whisper to deeper layers of yourself.
If you like,
You can see it as an intention,
As a gentle whisper to deeper layers of yourself.
What do I need right now?
Whatever comes up,
Repeat it three times for yourself now.
Your intention has been planted.
We'll now guide the awareness around the body and if you want,
Imagine that you're filling every part of your body with a warm and nurturing energy.
Like when nature starts to wake up after a long winter rest and the warmth of the sun thaws the ground.
Starting with the top of the head.
The forehead.
The eyes.
The nose.
The mouth.
The cheeks.
The whole face.
The ears.
The whole body.
The whole head.
The throat.
The right shoulder.
Right upper arm.
Right forearm.
And right hand.
The whole right arm.
The left shoulder.
Left upper arm.
Left forearm.
And left hand.
The whole left arm.
The chest.
The abdomen.
The pelvic floor.
The right hip.
Right thigh.
Right lower leg.
And right foot.
The whole right leg.
The left hip.
Left thigh.
Left lower leg.
And left foot.
The whole left leg.
The lower back.
Upper back.
The whole back.
The neck.
And then back to the top of the head.
And now focusing on the whole back side of the body.
Letting your awareness flow over the whole back side of your body as if you're painting it with a nurturing energy.
And the whole front of the body and a nurturing energy.
And everything in between,
All the organs,
All the muscles,
Connective tissue,
Connective tissue,
Everything inside you glowing with a nurturing energy.
Filling the whole body with a nurturing energy.
The whole body.
Now gently shift your awareness to your breath.
Feeling each breath come and go.
Flowing.
Just like energy coming and going,
Flowing.
If you want,
You can choose a body part,
Maybe the belly,
And notice how it feels there as you breathe.
Maybe deepening the breaths if that feels comfortable.
Inhaling,
Belly rises.
Exhaling,
The belly softens back down.
Exhaling,
The belly softens back down.
Your breaths can be both calming and energizing.
What do you need right now?
Maybe both.
With each inhalation receiving energy and with each exhalation softening.
Each inhalation replenishes.
And with each exhalation softening a little bit more.
And stay with that experience if you want.
Flowing with a breath or gently guide your focus towards your feelings.
Coming back to how does your body feel when you feel stressed?
How does your body feel when you feel calm?
And create space for both feelings at the same time.
Remember that even when you feel stressed,
There's a calm space within you that you can lean into.
How does your body feel when you feel unmotivated and tired?
When you feel unmotivated and tired.
And how does your body feel when you feel motivated and full of energy?
And create space for both feelings at the same time.
Energy flows.
How does your body feel when you're a bit nervous?
How does your body feel when you're safe?
And create space for both feelings at the same time.
You can flow between all these emotions.
Feelings are not static.
They change and you change.
And now let go of that experience.
You will now hear suggestions for images and impressions.
The idea is to give you inspiration to strengthen your creativity and to get in touch with deeper layers of yourself even more.
And then I'll be quiet for a moment so that you can explore and flow with all these impressions.
So imagine a sunny spring day and you're sitting outside.
Maybe leaning against a house wall.
And it's one of those days when the air is still quite chilly but the sunshine warms you.
How does it feel if you close your eyes and turn your face up towards the sun?
Maybe you hear birds singing.
Maybe you're holding a cup of tea in your hand or coffee.
How does it smell?
Maybe there's an animal next to you,
An animal that you love.
And you lean back against the wall and enjoy having plenty of time.
Because right now there is nothing else you need to do.
There is nothing else you need to do.
Sit here for a moment and recharge,
Soaking up the spring light and energy of nature.
Staying with that feeling if you like or see,
Feel or imagine colors.
What colors do you associate with spring?
Spring flowers.
Spring flowers.
Melting ice.
Buds on a tree.
Small leaves.
An open window.
The light coming in through the window.
And the scents of spring.
Flow with whatever comes up.
Keep flowing with whatever comes up.
Flowing with your experience.
And then ask yourself again,
What do I need right now?
What can you do to give yourself that?
Even if it's just a tiny little step in that direction.
What can you do to create some space for it after?
What can you do to give yourself that?
Even if it's just a tiny little step in that direction.
What can you do to create some space for it after your Nidra practice?
Just plant that question within you.
No need to solve it right now.
And inviting the mind to slowly return from the practice.
We're coming towards the end of the Yoga Nidra.
But if you want to continue to flow a bit longer,
You can do so.
When you feel ready to return,
You can do that in your own time,
At your own pace.
Thank you.
Take care.
