So we're going to shift into the season,
Winter to spring,
With this yoga nidra.
Mm-hmm.
Yeah.
Birds singing.
So just take a deep breath in and send a long breath out.
The season of rebirth is upon us.
Doing anything now to make yourself comfortable so that you can sustain this position.
Set aside anything that's on your mind.
Right now,
There's nothing you need to do.
Set aside everything for this time to connect within.
Your legs are apart.
Your feet are flopped out to the sides.
Your arms are a little bit away from the body,
Leaving space beneath the armpits.
Palms are facing up.
So I'm making suggestions.
Feel free to do them or not.
Shoulders away from the ears.
Your neck is in line,
Feeling comfortable.
Check for any lumps,
Bumps of clothing.
Anything that might draw your attention away from yoga nidra.
Scan your body,
Checking that you're as comfortable as can be.
There's nothing calling your attention,
Nothing that might draw your attention away from your practice.
Take a deep breath in and a long breath out.
Take another deep breath in,
And as you exhale,
Feel yourself settle and let go.
Now's the time to make any final adjustments you need so you can be still for your yoga practice.
Making sure you're completely comfortable and can completely surrender all doing.
Now that you can move,
You can move whenever you need to,
But make yourself so comfortable.
You'll have absolutely no desire to move.
Begin to feel the stillness.
Rest in that stillness.
Become aware of distant sounds.
Allow your sense of hearing to extend out.
Receiving all sounds effortlessly and without analysis.
Simply receiving with effortlessness and awareness.
Now bring your hearing into the room,
Receiving sounds within the room.
Listen for the soft sound of your own body breathing.
Feel the body resting.
Be aware of your body breathing.
Your body breathing itself.
Nothing to do.
No need for concentration,
Just effortless awareness.
Say to yourself mentally,
I am going to practice yoga nidra.
I will remain awake and aware.
Yoga nidra has now begun with a focus on shifting into the spring season.
Know that spring is arriving.
Feel that spring is arriving.
All of nature is waking up,
Rested and renewed.
Ready to spring forth in beautiful new ways.
Sunshine making a glorious reappearance,
Plants sprouting up,
Birds,
Eggs hatching.
All of life is new.
And you can emerge in a radiant new form too.
Reenergized and fresh.
Picture yourself effortlessly following this spring rhythm of nature.
The season of rest is ending.
And the season of rebirth is arising.
Without any fear.
Allowing yourself to imagine change for yourself.
Leave behind any old ideas or behaviors that feel heavy.
What will you leave behind?
Allowing space for your metamorphosis.
Knowing that it's perfectly natural to follow the rhythm of change right now.
Embracing the potential in change.
Opportunity for new experiences,
New perspectives.
New learning,
New growth.
New levels of joy,
Peace and knowledge.
Picture yourself being reborn,
Reinvented.
What will it look like?
Sound like?
Feel like?
Allow your heart to lead the way.
Feel into it.
Know that your heart's desires will be amplified by the energy of the spring season.
It is the ideal season to renew momentum.
Setting an intention for spring,
Say to yourself mentally,
I shift beautifully into the season of rebirth.
I shift beautifully into the season of rebirth.
I shift beautifully into the season of rebirth.
Now taking a trip through the body,
Witnessing with curiosity and effortless awareness.
Allow the mind to hop from one body part to the next.
No need to think,
Just awareness.
Awareness of any sensations,
Thoughts or feelings that might arise.
But without attachment.
Simply noticing and moving freely on.
Bring awareness to the point between the eyebrows.
The point between the eyebrows.
The hollow of the throat.
The right shoulder.
The right elbow.
Effortless traveling deep in the body.
Down to the middle of the right wrist.
The right thumb.
The tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Back up to the right wrist.
The elbow.
The shoulder.
The hollow of the throat.
Sweeping awareness over to the left shoulder.
Down to the left elbow.
Deep in the body.
Effortless.
Middle of the left wrist.
The left thumb.
Tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
And back up to the left wrist.
The elbow.
The shoulder.
The hollow of the throat.
The heart center.
The right side of the chest.
The heart center.
The left side of the chest.
The heart center.
The navel center.
Tip of the tailbone.
The right hip joint.
The right knee joint.
The ankle joint.
The right big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the baby toe.
Back up to the right ankle joint.
Knee joint.
Left hip joint.
Tip of the tailbone.
Sweeping awareness to the left hip joint.
Left knee joint.
Ankle joint.
The left big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the baby toe.
Back up to the left ankle.
Knee joint.
Hip joint.
Tip of the tailbone.
Navel center.
Heart center.
Hollow of the throat.
The eyebrow center.
The eyebrow center.
The eyebrow center.
Now become aware of the chest.
Notice the body breathing itself.
Chest gently rises and falls with each breath.
Nothing for you to do.
Simply witnessing.
Now bring awareness to the nostrils without making any changes to the breath.
Feel that the breath is coming in from far away in two separate streams.
Two streams through the nostrils.
Two streams coming in through the nostrils and meeting at the point between the eyebrows.
Two streams coming in from afar through the nostrils to meet at the point between the eyebrows.
The third eye.
Keep breathing in this way.
Two streams from afar meeting at the point between the eyebrows.
The eye of intuition.
Feel the third eye center with each breath located behind the center between the eyebrows in the center of the brain.
Behind the center between the eyebrows in the center of the brain.
This is the center for intuitive knowing As you bring awareness to the third eye you bring energy,
Prana.
Where the awareness goes energy flows.
Continue to breathe in this way.
Counting down from 16 to 1.
Inhale to the third eye.
16.
Exhale.
15.
Inhale to the third eye.
14.
Exhale.
13.
And so on.
Down to 1.
If you lose track,
Start again.
If you finish,
Start again.
Now let go of the count.
It doesn't matter what number you got to or if you lost track.
Letting go of the count.
Now beginning to manifest sensations in the body.
Start by developing the feeling of heaviness.
Each part of your body becoming heavier and heavier.
Heavy like lead.
Feel the right leg heavy like lead.
Sinking into the surface beneath you.
Left leg becoming heavier and heavier.
Sinking down.
So heavy.
You couldn't lift it.
Now feel heaviness in hips,
Chest.
The whole torso is sinking into the surface beneath you.
So heavy.
Shoulders now sinking.
Heaviness extending down the arms to the hands.
Hands heavy like lead.
Head heavy.
Sinking down to the surface beneath you.
Manifesting the sensation of heaviness in the whole body,
Entire body.
Heavy like lead.
Now let go of the sensation of heaviness.
Completely let it go.
Release the sensation of heaviness from every part of the body.
Now awaken the sensation of lightness in the body.
Feel that every part of the body is filling up with lightness like a helium balloon.
Body becoming lighter and lighter.
The right leg becoming light,
Feeling like it's lifting up.
Left leg filling up with lightness and floating right up.
The right arm becoming lighter and lighter.
Picking up.
The left arm becoming light and floating up.
The hips and torso becoming light.
Filling up like a helium balloon and floating right up.
And finally the head filling with the sensation of lightness and floating right up.
Entire body floating up light as air.
Experience lightness throughout the entire body.
Absolute lightness.
Now let go of the sensation of lightness.
Allow your body to gently release the feeling of floating.
Completely let go of the sensation of lightness.
Notice you can manifest or let go of the sensations of heaviness and lightness anytime you need.
Beginning the process of allowing the subconscious mind to open and creativity to flow forth.
A series of symbols will be named.
Images,
Thoughts or feelings might arise.
Continue to be the witness effortless.
Simply watching with detached awareness A pink scarf A pink scarf A pink scarf Bowl of berries Bowl of berries Dusty books Dusty books Dusty books Morning sunlight Morning sunlight Morning sunlight Evergreen tree Evergreen tree Evergreen tree Raindrops on a window Raindrops on a window Raindrops on a window Raindrops on a window Fluffy mittens Fluffy mittens Fluffy mittens Railway track Railway track Railway track Red bricks Red bricks Red bricks Blue sky Blue sky Blue sky Come aware of your own self.
Look to your own self.
Look to your own self as you would look into a mirror or as I look at you or you look at me.
Look to your own self from different angles from the front from the right from the left from the top from below Find your own aura and see whether it is yellow golden,
Pink,
Red purple,
Pure yellow brown,
Green burning yellow,
Black white,
Blue purple,
Blue,
Violet Now is the time to repeat your spring intention again.
To repeat your spring intention again.
If you repeat it with feeling and awareness now it cannot fail.
Say to yourself mentally I shift beautifully into the season of rebirth I shift beautifully into the season of rebirth I shift beautifully into the season of rebirth Know that your intention has been received deep in your being and is already manifesting Take a moment to feel the joy of your intention manifested of your intention manifested Become aware of your breath your body resting Breathing itself Listen for the sound of your body breathing Feel the sensation of your body breathing Externalizing your awareness Externalizing your awareness Become aware of the room you are in the floor,
The ceiling,
The walls Listen for the sounds within the room Know that the practice of yoga nidra is coming to an end Develop awareness of your body and the place you're in Feel your awareness coming back into the body I shift beautifully into the season of rebirth Take a few deep breaths in Recalling anything that spoke to you in your yoga nidra practice today I shift beautifully into the season of rebirth Yoga nidra is now complete Whenever you're ready Take all the time you need Begin wiggling the fingers and the toes Letting your head very gently roll from side to side There's really no rush at all Any movement,
Gentle stretching that feels good to do Feel free to go ahead and do that And eventually if you want,
You can stay there on the ground or rise up to a comfortable seat You can bring your hands over the heart center and remember your intention I shift beautifully into the season of rebirth Hands together in prayer Namaste
