Summer is the season of abundance.
The world is overwhelmingly beautiful.
Everything blossoms.
Everything shines.
Everything warms up.
And everything gives.
And you may receive it.
Summer invites us to enjoy.
Not later,
Not when we have earned something.
But now.
Enjoy the warmth,
The light,
And the joy of simply being present.
In this Yoga Nidra session,
We embrace that summer abundance.
This session helps you to relax and receive.
To open yourself to joy,
Lightness,
And the richness of this moment.
You don't have to do anything to earn this.
You may simply be in the moment.
Find a quiet,
Comfortable place to lie down.
Maybe on your bed or on the couch.
If it is warm enough outside and you have a nice spot,
You may also lie outside,
In the grass,
On a towel,
Or on a sun lounger.
In the summer,
A blanket might not be necessary.
But if you like it,
You may of course always cover yourself with a thin bedspread or a blanket.
Maybe you prefer to keep your socks on.
Or maybe you have bare feet.
For a little extra summery feeling.
Lie on your back.
Spread your legs slightly apart.
And let your feet fall relaxed.
Place your arms beside your body.
Slightly away from your sides,
With your palms facing upwards,
As if you are holding them open to receive.
And when you are ready.
.
.
Close your eyes.
Become aware of your breeding.
You don't need to change anything about it.
Just feel.
Is your breathing fast or slow?
Deep or shallow.
Is it high in your chest or deep in your belly?
Just experience what your breathing is like at this moment,
Without judgment.
Feel the air entering your nose.
Perhaps the air is a little warmer than in other seasons.
Softer.
The summer air has something different.
More sense.
More life.
Maybe you smell something.
Flowers,
Grass,
Sunscreen.
Or the warm sense of a summer day.
Just notice it.
And now I'd like to ask you something.
Something small.
Think of something you enjoy.
Something summery,
Something simple.
It could be a feeling.
A smell.
A taste.
Or a memory.
An ice cream that melts before you can finish it.
The sun on your face.
Your feet in the water.
Bare feet on warm grass.
Whatever comes to mind.
And let that feeling sink in completely for a moment.
Don't think about it,
Just feel.
This is your talent for enjoyment.
The art of enjoyment.
It is always inside you.
Summer only reminds us of it.
Let us now move slowly through your body.
And as we do that.
Imagine the warmth of the sun slowly washing over you.
From your head to your toes.
A soft,
Golden warmth.
We begin with your feet.
Bring your attention to your right foot.
Feel your big toe.
Second toe.
Through our toe.
Forto.
And little toe.
If you have bare feet,
Also feel the air around them.
Feel the warm sensation.
Your right ankle relaxes.
Your shin.
Your cough.
You earned me.
All soft and warm.
Your right thigh becomes heavy and relaxed.
Feel the weight slip away.
Like heat sliding off your skin after a long day in the sun.
And now focus on your left foot.
Feel your left big toe.
Second toe.
Third toe.
Foretoe.
And little toe.
All relax.
Your left ankle becomes soft.
Your left shin.
Cough Your left thigh sinks away at complete rest.
Your hips and pelvis relax completely.
There is nothing left to hold on to.
Your lower back is at rest.
Your belly is soft.
No effort is needed.
Your belly may rise and fall with every breath.
Your chest area opens up.
Spacious and light,
Like the summer air above you.
Your right shoulder becomes heavy and warm.
The relaxation flows through your right arm.
Upper arm.
Elbow forearm.
Wrists.
And hands.
Your thumb.
Index finger.
Middle finger.
Ring finger and little finger.
All relaxed.
All fingers open.
Your left shoulder releases.
The warmth flows through your left arm.
Upper arm.
Elbow forearm.
Wrist and hand.
Your left thumb.
Index finger.
Middle finger.
Ring finger.
And little finger.
Open and soft.
Your throat,
Too,
Is open and soft.
Your neck relaxes.
The back of your head rests heavily.
And now your face.
Let your jaw loosen slightly.
Your mouth and lips become soft.
Your cheeks relax.
Your eyes sink deep.
Your eyebrows relax.
Your forehead is soft.
And concentrate on the spots between your eyebrows for a few seconds.
Feel the peace.
The silence.
Your whole body is at rest now.
Warm heavy.
Relax.
And in this stillness.
You may set an intention.
A summer intention.
What do you want to receive this season?
What do you want more of?
More joy?
More peace?
More connection.
More playfulness.
Or perhaps something very personal that applies only to you.
Maybe words come to mind such as,
I am open to joy.
Or,
I am fully enjoying this moment.
Or,
I receive with open arms and an open heart.
Formulate your own intention in positive words,
As if it's already here.
And repeat it three times in silence.
Beautiful.
You may now let go of your intention.
Let it flutter away like a butterfly in the summer air.
Let's go on a little journey together.
Imagine it is a warm summer afternoon.
You are outside in a place that feels good to you.
Perhaps a meadow full of flowers.
A garden,
Apart.
Just choose a place that smells like summer to you.
You are lying on your back,
Exactly as you are now,
But instead of your room or bedroom,
You are lying outside.
The grass beneath you is soft and warm from the sun.
Or perhaps you are lying in a hammock that moves gently.
Slowly back and forth.
The sun is shining on your face.
Not too hot.
But just right.
You feel the warmth on your skin.
On your cheeks,
Your forehead,
Your arms.
There's a gentle breeze.
It caresses your skin and brings cooling exactly when you need it,
As if summer is taking care of you.
You hear sounds all around you.
The singing of birds.
The buzzing of bees and bumblebees in the flowers nearby.
Perhaps the jingle of an ice cream truck in the distance.
Or the soft chirping of crickets in the tall grass.
You smell summer.
Mown grass,
Perhaps?
Or flowers?
Or the sweet warm air of a summer afternoon.
Breathe it in slowly.
There is something cold to drink next to you.
A glass of lemonade,
Fresh water with mints.
Or any drink whatsoever that is typically summery for you.
You pick it up?
And feel the condensation on the glass.
You take a sip and feel the refreshing cold slide down your throat.
Let's put the glass down again.
And stretch.
Stretch out completely.
Arms wide,
Legs wide,
As if you want to embrace the whole summer.
Above you is an endless radiant blue sky.
With the occasional graceful little cloud slowly drifting by.
You look at those clouds.
They are in no hurry at all.
They just drift.
From one place to another.
Without a purpose.
Just being.
And you,
Too,
May simply be.
In this moment.
In this warm.
In this joy.
There is a butterfly that comes close.
It dances from flower to flower.
Light and effortless.
It lands briefly on your hands.
A soft,
Ticklish sensation.
And then flies away again.
You smile.
Summer has side effects.
In the distance,
Stands a tree full of ripe fruits.
Apples,
Pears,
Plums,
Heavy and full of the sun.
Nature has worked on it for months.
And now,
Everything is ready to be picked,
To be tasted,
To be enjoyed.
You walk over and pick a fruit.
It is warm from the sun.
You feel the weight in your hands.
The soft peel under your fingers.
You take a bite and the sweetness flows through your mouth.
This is abundance.
This is summer.
You walk back to your spot and lie down again.
The afternoon slowly warms up to its peak.
You remain lying down and let the warmth and joy of this moment fill you completely.
You open yourself to abundance.
The abundance of light.
Of warmth.
Of life.
And slowly,
The afternoon begins to turn.
The sun sinks a little.
The light becomes softer,
More golden.
The long summer afternoon transitions into an even longer summer evening.
This is maybe the most beautiful thing about summer.
That the light remains.
That the day does not rush to an end.
That there is always just a little time left.
For one more breath of fresh air.
Just one more moment of doing nothing.
The summer gives everything,
And you may receive everything.
Rest here as long as you need.
Slowly become aware of my voice again.
Become aware of the space around you.
Start making some small movements.
Touch the tips of your fingers with your thumbs.
Make small circular movements with your feet.
Take a few deeper breaths.
Maybe you want to stretch out completely.
Arms up,
Fingers wide,
Feet spread.
Just like you were lying in the sun just now.
Take up all the space.
And then roll to your favorite side and stay there for a few more breaths.
When you are ready,
Gently push yourself up into a comfortable seated position with your eyes still closed.
And then… as a small almost ritual conclusion of this session.
You lift your face to the sun.
Or if you are inside,
Upwards,
To the light.
Let the perhaps imaginary lights fall on your face.
Feel the warmth.
Receive the lights.
This is summer.
And this is for you.
Bring your hands to your heart.
And thank yourself for taking the time to enjoy,
To receive.
To be.
And take this joy of this moment outside with you.
Maybe later you will take a walk in the sun,
Or eat a handful of strawberries outside,
Or simply enjoy the warmth on your skin.
Summer is here for you.
Namaste.
