Welcome to the Summertime Cooling Yoga Nidra Practice.
This is your invitation to slow down,
To drop in,
Tune in fully to your body,
And let go of tension,
Anxiety,
And stress.
For just a moment,
Allow your mind to notice the energy of summertime.
That desire to do everything,
Go everywhere,
And experience it all.
The long sunny days invite us to stay busy,
Travel,
Seek inspiration,
Stimulation.
Connection.
Or adventure.
Now imagine gently setting all of that aside.
Notice how simply letting it go begins to soften the body and quiet the mind.
This practice is especially nourishing at the end of a long day.
Helping the body to cool,
The nervous system to settle.
And allowing the mind to return to the present moment.
Take a few moments now.
And get really comfortable.
You can be lying comfortably on a bed,
A couch,
Or the floor.
Adjust your position,
And allow your body to completely surrender into whatever is supporting you.
Now begin to make yourself just 5 or 10% more comfortable.
Notice your breath as it naturally moves in and out of the body.
Become aware of the weight of your body.
Soften the limbs,
Soften the torso.
Soften the back of the head.
Allow gravity to gently hold your entire being with ease.
Now make any last final adjustments so that you can remain completely supported throughout the practice.
Return your awareness to your breath.
Allow each inhale to slowly expand the belly and heart space.
Then gently release the breath,
Either through parted lips or softly through the nose.
Without forcing,
Invite the exhale to become just a little longer than the inhale.
Continue with the next three breaths.
Now allow your breathing to return to its natural rhythm.
Let go of any effort and simply receive each breath as it comes.
Now is a beautiful time to set your Sankalpa.
Choose a simple statement that feels true in your heart and phrase it as though it is already happening.
Perhaps I am cool and calm,
I am deeply at peace,
Or I am supported.
Or you may want to allow another intention to arise naturally.
Picture it clearly in your mind,
As though you were writing it in a journal.
Repeat your sankalpa silently to yourself with the next three breaths.
And now gently release your sankalpa and bring your awareness fully into the body.
I will begin to guide you through a gentle body scan.
As each body part is named,
Simply place your awareness there.
You might imagine a soft,
Cool breeze brushing lightly across each area.
If your mind wanders,
Simply notice it without judgment and return your awareness to wherever we are in the scan.
Thoughts can drift by as if they were clouds carried across a cool summer evening sky.
We'll begin on the right side.
Focusing on the right hand thumb.
All awareness,
Imagining a cool sensation across the right hand thumb.
The right forefinger.
Second finger.
Third finger.
Pinky finger.
The back of the hand,
The wrist,
Forearm.
The elbow.
Upper arm,
Shoulder,
The underarm,
Side waist,
The right hip.
The thigh.
The knee.
The lower leg.
The ankle.
The heel.
Sole of the right foot.
Top of the foot.
The right big toe.
Second toe.
Third toe.
Fourth toe,
And the pinky toe.
And now moving all awareness to the left side of the body.
To the left hand thumb.
The first finger.
Second finger,
Third finger,
And the pinky finger.
Palm of the left hand,
Back of the hand,
The wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Underarm,
The side waist,
The hips.
Left thigh,
The knee,
Lower leg.
The ankle,
The heel.
Sole of the left foot.
Top of the foot.
The left big toe,
Second toe,
Third toe.
Fourth toe,
And the pinky toe.
Now moving that awareness to the back of the body.
Focusing all attention on the back of the head.
The neck.
Shoulder blades,
Back of the ribs,
Backs of the arms.
Lower back.
Backs of the hips.
Backs of the thighs.
Space behind the knees,
The calves,
The heels,
Soles of the feet.
Gently moving all awareness now to the front side of the body.
Top of the head,
The forehead,
Eyebrows,
The space between the eyebrows,
The eyes,
The ears,
The cheeks,
The nose,
The lips,
The teeth,
The tongue.
The jaw.
The chin.
Front of the neck.
Collarbones.
The chest,
The heart space,
Belly,
The pelvis.
Tops of the thighs.
The knees,
The shins.
Tops of the feet.
Become aware of the whole body resting.
The whole body.
Cool.
Calm.
Soft.
Letting go of any remaining heat or tension.
The whole body,
Simply resting.
And now imagining your whole body effortlessly floating upon a quiet,
Peaceful pool of water.
The water gently supports you.
Soft ripples move beneath the back of your head,
Your shoulders,
Your spine.
Your hips.
Your arms and legs.
Your hands and feet.
You are completely held.
Completely supported.
Notice the refreshing coolness of the water surrounding you.
Now begin to imagine the water slowly becoming warm.
A comforting warmth spreading through your entire body as though warm water has gently been added to the pool.
Without judgment,
Simply notice the sensation of heat.
Allow it to fill every corner of your body.
And now,
Just as naturally,
Imagine that warmth beginning to drift away.
The water slowly releases its heat into the air.
The heat is leaving the water.
The heat is leaving your body.
The pool becomes comfortably cool once again.
Refreshing,
Restorative.
Nourishing.
Now imagine the water slowly receding beneath you.
As it gently lowers,
Your body comes to rest upon a soft,
Sandy beach.
The Earth cradles you with perfect support.
Become aware of the heaviness of the body.
Heavy legs,
Heavy arms,
Heavy torso,
Heavy head.
As though every muscle has completely surrendered.
Now gradually allow the opposite sensation to arise.
Feeling of lightness.
Weightlessness.
As though your body could effortlessly float,
Light as a feather.
Held by a soft,
Cool breeze.
This breeze gently carries you to a quiet shaded place beside the shore.
Here you rest beneath cool trees.
Notice the sounds around you.
Perhaps distant waves rolling onto the shore.
The gentle rustle of leaves above.
Soft calls of seabirds far away.
Feel the cool shade surrounding you.
The gentle breeze as it brushes across your skin.
Every breath cools the body.
Every exhale takes away the heat of the day.
Any remaining tension melts away.
You are cool.
Calm.
Completely at ease.
Remain here for as long as you wish.
Simply resting.
Now begin to bring gentle awareness back to the breath.
Notice the natural rhythm of each inhale and exhale.
If you would like,
You could begin silently counting backwards from seven.
One number with each breath.
Seven,
Six,
Five,
And so on.
If you lose your place,
Simply begin again with kindness.
Notice the coolness of each exhale as it leaves the body.
Allow your breath to guide you.
Beginning now.
And I'll let you know when it's time to let go of the counting.
And now you can let go of the counting.
Begin to gently awaken the body.
Slowly wiggle your fingers and your toes.
Perhaps gently move your head from side to side.
If it feels comfortable.
Can roll onto one side and rest for a moment.
Or you can gently and mindfully press up into a comfortable seated position.
Bring your awareness back to your Sankalpa or your intention.
Silently repeat the same intention three times.
With complete sincerity,
Allowing it to settle deeply within your heart.
Now take one final slow inhale and a long easy exhale.
When you feel ready,
Gently blink open your eyes.
Thank you for cooling down and sharing this practice with me.
Namaste.
