Welcome everyone to this version of yoga nidra for children.
So everyone go ahead and get comfortable,
Lie down on the floor wherever you are or
In any comfortable spot that you can find.
You can also lie down on your bed or the couch or a bean bag,
Anywhere that makes you feel
Safe and comfy.
Grab a blanket or a pillow,
Lie down and close your eyes.
Yoga nidra means yogic sleep,
But you're not going to fall asleep,
You're going to relax
Your body,
Leave your eyes closed and just follow the sound of my voice.
So first,
I want you to start breathing into your belly,
Imagining there's a balloon in
Your belly and with every breath in you're blowing it up,
Big,
Fat,
Round balloon in
Your belly.
When you breathe out,
The balloon drops down flat again.
Breathe in,
Fill up the balloon,
Breathe out,
Let the air out.
Breathe in,
Fill up your balloon in the belly,
Breathe out,
Let it flatten again.
Do this twice more on your own.
Now imagine that your breath is coming in through your nose in the color green.
Inhale green breath,
Exhale green breath.
Now inhale blue,
Exhale blue.
Inhale red,
Exhale red.
Inhale yellow,
Exhale yellow.
Inhale purple,
Exhale purple.
Inhale gray,
Exhale gray.
Now inhale polka dot colors,
Exhale the polka dots.
Now just breathe normally.
When I say the name of a body part,
I want you to imagine a beautiful,
Bright,
Golden
Light right in that body part.
Then just follow the sound of my voice around your body to each body part that I call.
When your attention goes to that body part,
So does the bright,
Golden light.
Let's start.
Let's start with your left thumb,
Your left index finger,
Left middle finger,
Left ring
Finger,
And left little finger.
Now the whole left hand and the whole left arm full of golden light.
The left shoulder,
The left torso and belly.
Left hip,
Left leg,
The left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And
Pinky toe full of golden light.
Now bring your attention to your right thumb.
Fill it with light,
Right index finger,
Middle finger,
Ring finger,
And pinky finger.
The whole right hand,
Golden light,
The whole right arm,
The right shoulder,
Right torso
And belly,
Right hip,
Right leg,
Right foot,
Right big toe,
Second toe,
Third toe,
Fourth
Toe,
And pinky toe full of golden light.
Bring your attention to your neck and your throat,
Filling with golden light.
And now your face and head,
And now the entire body from the top of your head all the way
To the bottoms of your feet,
Filling with bright,
Shining golden light.
Keep seeing it.
Keep building it in your imagination.
The light gets a little brighter every time you breathe in,
And a tiny bit dimmer when
You breathe out,
Vibrating throughout the entire body,
A shimmering golden light,
Relaxing,
Soothing golden light.
Now let's take a little trip with your mind.
Use your imagination to find yourself in these places.
The first place we're going to go to is underwater in a deep blue ocean,
Swimming effortlessly
With beautiful fish all around you,
Neon-colored fish,
Red and purple and blue,
Friendly,
Happy,
Smiling fish swimming effortlessly underwater.
Next we'll start to fly,
Coming out from under the water and up into the sky,
Lifting off
Effortlessly,
Again,
Easily flying upwards,
Flying across the sky,
Nearby the clouds,
Watching everything from above,
And joining a flock of beautiful red parrots,
Flying with
Them as if you were one of them,
Seeing what they see.
What can you see from up here?
Now you're making your way down,
Cruising,
Soaring down towards the beautiful green earth,
Landing your two feet on the ground,
And you're not a bird anymore.
Now you're you again,
Standing on this beautiful soft green grass,
And in front of you is a
Garden,
And you're here to plant your garden,
Flowers and vegetables and anything else you
Can imagine.
You're kneeling down on the earth now with seeds and plants,
Digging through the soft,
Cool earth.
What are you planting in your garden?
See your plants already starting to grow.
What do they look like?
Are there sunflowers,
Are there tomatoes?
What else is there?
Walk around the garden a bit,
Taking stock of everything that's growing,
All of the colors
And shapes and forms.
Now imagine that you can see one flower,
You've spotted one flower that looks nothing like
Anything else in the garden.
It's completely unique and beautiful in its own way,
And you notice it because it's continuing
To grow while everything else stays the same.
It's growing upwards,
Upwards,
Climbing up towards the sky,
Climbing closer to the sun,
Closer to the stars,
The planets.
What does this flower look like as it's climbing and growing to a massive size?
What does its stalk or trunk look like?
What color is it?
Does it have any petals?
How many?
Does it have a scent?
If you like,
You can even climb up this flower effortlessly,
Climbing up closer,
Climbing
Further into the sky yourself to take a better look at what's out there in the universe.
Imagine yourself easily climbing all the way up to the top,
Growing with this flower,
Extending
Yourself out into another galaxy.
What does it look like in this galaxy?
Is it dark?
Do you see stars shining?
How many moons are there?
Does it feel peaceful?
Now finding yourself back on the floor or the bed,
Back in this room with the eyes still
Closed,
But feel your body again in the room where you started this yoga nidra practice.
Body is resting on your back.
The breath is coming down into the belly,
Ballooning out and sinking back down.
Feel the air on your skin.
Feel the temperature of the room that you're in.
Take one more deep breath in and as you exhale,
Open up your eyes.
Notice how you're feeling.
How are you feeling?
This concludes your practice of yoga nidra,
Yogic sleep.
