Welcome.
My name is Natalie and I am so grateful you are joining me for this Yoga Nidra to shift from winter to spring.
To get ready to synchronize with the rhythm of nature and shift beautifully from the season of rest and reflection to the season of rebirth.
First I would like to ask you to find a comfortable place to lie down or if you prefer a place to sit up support it.
Get ready for this Yoga Nidra practice to help you shift beautifully into the season of rebirth.
Have a thin pillow or blanket tucked comfortable under your head.
Cover yourself with a blanket if you like and do anything you need so everything is as comfortable as possible.
Set aside anything that's on your mind.
Right now there's nothing you need to do.
Set everything aside for this moment to connect within.
If you're lying in Shavasana,
Make sure your legs are apart,
Your feet are flopped out to the sides,
Your arms are away from your body leaving space beneath the armpits and your palms are facing up.
In any position your shoulders should be away from your ears.
Check that your neck is in line and feeling comfortable.
Check for any lumps or bumps of clothing,
Jewelry or the surface beneath you that might draw your attention away.
If you find any,
Adjust them now.
Now scan your whole body checking that you're as comfortable as can be and then there's nothing calling your attention,
Nothing that might draw your attention away from your practice of yoga nidra.
Now take a deep breath in and a long breath out.
Take another deep breath in and as you exhale feel yourself settle and letting go.
Now is the time to make any final adjustments you need so you can be still for your yoga nidra practice.
Make sure you're completely comfortable and can completely surrender all doing.
Know that 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 this stillness.
Become aware of distant sounds and allow your sense of hearing to extend out,
Receiving all sounds effortlessly and without analysis.
Simply receiving with effortless awareness.
Now bring your awareness and 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.
Now say to yourself mentally,
I'm 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.
Reorganized 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 now,
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 your awareness to the point between your 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.
And then sweeping awareness over to the left shoulder.
Down to the left elbow.
Deep in your body.
Effortless.
The 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.
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 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.
Hip joint.
Tip of the tailbone.
And sweeping awareness to the left hip joint.
Left knee joint.
Ankle joint.
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 ankle.
The left ankle.
To the 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.
The chest gently rises and falls with each breath.
Nothing for you to do.
Simply witnessing.
Now bring your awareness to the nostrils.
Without making any change to the breath,
Feel that the breath is coming in from far away in two separate 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.
And 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 and counting down from 16 to 1.
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 or if you lost track.
Letting go of the count.
Now beginning to manifest sensations in the body.
Start by the feeling of heaviness.
Each part of your body is becoming heavier and heavier.
Heavy like lead.
Feel the right leg heavy like lead,
Sinking into the surface beneath you.
And your left leg is becoming heavier and heavier,
Sinking down.
So heavy you couldn't lift it.
And now feel heaviness in your hips,
In your back,
In your chest.
Your whole torso is sinking into the surface beneath you.
So heavy.
Your shoulders are now sinking.
Heaviness extending down the arms and to the hands.
Your hands are heavy like lead.
Your head is heavy,
Sinking down into the surface beneath you.
Manifesting the sensation of heaviness in the whole body.
Your entire body heavy like lead.
And now let go of the sensation of heaviness.
Completely let it go.
Release the sensation of heaviness from every part of your body.
And now awaken the sensation of lightness in the body.
Feel that every part of your body is filling up with lightness like a helium balloon.
Your body is becoming lighter and lighter.
The right leg is becoming light,
Lifting up.
Your left leg is filling up with lightness and floating right up.
The right arm becoming lighter and lighter,
Picking up.
The left arm becoming light,
Floating up.
Your hip and torso becoming light,
Filling up like a helium balloon and floating right up.
And finally your head,
Filling with the sensation of lightness,
Floating right up.
Your entire body floating up,
Light as air.
And experience lightness throughout the entire body.
Absolute lightness.
And 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 any time you need.
And now 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 witness,
Effortless.
Simply watching with detached awareness.
A pink scarf.
A pink scarf.
A pink scarf.
Dusty books.
Dusty books.
Dusty books.
Morning sunlight.
Morning sunlight.
Morning sunlight.
A green tree.
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.
And now is a perfect time to repeat your spring intention again.
If you repeat it with feeling and awareness now,
It cannot fail.
So 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.
And now become aware of your breath.
Your body resting,
Breathing itself.
Listen for the soft sounds of your body breathing.
Feel the sensation of your body breathing.
Externalizing your awareness.
And become aware of the room you're in.
The floor,
The walls,
The ceiling.
Listen for sounds within the room.
Yoga Nidra is now complete.
And begin gentle movements in your body.
Wiggle your fingers.
Wiggle your toes.
Make any gentle move with the body that feels good.
Now make any larger movements.
Move your feet,
Legs,
Hands,
Arms.
Move any body parts that are calling you.
And if you're lying down,
Whenever you're ready,
Roll to the right side.
And take a few deep breaths,
Recalling anything that spoke to you in your Yoga Nidra practice today.
If you were lying down,
Press yourself slowly up to sitting.
Keep your eyes closed if you can.
And take your time.
There is no rush.
Sitting comfortably with your back as straight as you can make it.
And take a deep breath in and a long breath out.
Say to yourself mentally one more time,
I shift beautifully into the season of rebirth.
We'll finish this practice by chanting Aum and Shanti three times.
Inhale deeply.
Aum Shanti Shanti And now hold the feeling of shifting beautifully into the season of rebirth as you softly open your eyes.
Allow your eyes and your awareness to adjust back into the room and back into your day.
Until the next time,
Namaste.
