Welcome to spring yoga nidra.
Welcome every part of you no matter how you're feeling right now.
Spring is a time of rebirth and renewal.
We celebrate fertility and the creation of life in its many forms.
Seeds underground begin to rise up and blossom.
Trees and flowers bloom.
The weather turns warmer and we experience more visual delights as the earth charms us with hues of green and the glorious colors of nature's creation.
With the spring equinox we experience a balance between light and darkness and we discover more of the healing essence within and outside ourselves as we shift into a new season of life.
Invite yourself to get more comfortable as you settle into this session and adjust yourself however you need to.
Your clothes,
Perhaps a blanket,
Pillow or whatever else feels best for you.
Give yourself some long slow deep breaths.
Welcome every part of you no matter how you feel or what you're thinking.
Every part of you is welcome.
Just notice whatever sensations,
Thoughts or emotions are arising and welcome whatever is happening.
Just be awareness itself.
Witness without judging.
No need to label anything.
Be aware of the sounds around you and any sounds coming from you.
Continue to give yourself a few more slow deep breaths.
Just observe whatever happens.
Now is the time to experience a season of rebirth blooming and blossoming wherever you are and however you are.
Give yourself another long slow deep breath.
Now is the time to create an intention for this session.
Planting a seed of what you desire.
Welcome your desire for this session.
You may feel a pull from your heart or from somewhere else deep within you.
When you're ready create an intention that it's in the positive present tense.
Some examples include I am blossoming.
My body grows stronger and stronger.
I am recalibrating myself for better health and happiness.
Repeat your intention three times and be aware of any thoughts,
Sensations or emotions that arise with this intention.
Welcome and witness whatever rises up.
Recognize and invite all of you.
Now let's begin the rotation of awareness through the body.
Welcome whatever sensations arise in your toes,
Feet,
Legs,
Torso,
Arms,
Neck and head.
Follow along and notice each part of your body as you hear the words.
Bring awareness to the whole right side of your body.
Notice your right hand,
Right thumb,
Second finger,
Third finger,
Fourth,
Fifth,
Palm of the hand,
Back of the hand,
Wrist,
Right lower arm,
Right elbow,
Upper arm,
Right shoulder,
Right chest,
Waist,
Right hip,
Thigh,
Knee,
Right calf muscle,
Ankle,
Heel,
Sole,
Right big toe,
Second toe,
Third,
Fourth,
Fifth,
The whole right foot.
Bring awareness to the whole left side of your body.
Notice your left hand,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth,
Palm of the hand,
Back of the hand,
Wrist,
Left lower arm,
Left elbow,
Upper arm,
Left shoulder,
Left chest,
Waist,
Left hip,
Thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole,
Left big toe,
Second toe,
Third,
Fourth,
Fifth,
The whole left foot.
Notice your whole left side,
Your whole right side,
Your whole left side,
Your whole right side,
Your left and your right side together,
The whole body together,
The whole body together.
Now become aware of your left toes,
Right toes,
Left ankle,
Right ankle,
Left lower leg,
Right lower leg,
Left knee,
Right knee,
Left thigh,
Right thigh,
Left hip,
Right hip,
Lower abdomen,
Abdomen,
Middle of the chest.
Notice the breathing of your heart.
Be aware of the left side of your chest,
The right side of your chest,
Left collarbone,
Right collarbone,
Throat,
Lower jaw,
Lower lip,
Tongue,
Upper lip,
Upper jaw,
Left nostril,
Right nostril,
Nose,
Left cheek,
Right cheek,
Left ear,
Right ear,
Left eye,
Right eye,
Left eyelid,
Right eyelid,
Left elbow,
Right elbow,
Forehead,
Top of the head.
Now notice the back side of your body,
Back of the head,
Back of the neck,
Left shoulder blade,
Right shoulder blade,
Upper back,
Mid back,
Lower back,
Left buttock,
Right buttock,
Back of the upper left leg,
Back of the upper right leg,
Back of the left knee,
Back of the right knee,
Back of the lower left leg,
Back of the lower right leg,
Left foot,
Right foot.
Now bring awareness to the whole of the left leg,
Whole of the right leg,
Both legs together,
Whole of the spine,
Whole of the head,
Whole of the left arm,
Whole of the right arm,
Both arms together,
Whole of the back side,
Whole of the front side of the body,
Legs,
Arms,
Back,
Front,
Head,
Together,
The whole of the body together,
Be aware of the whole body,
Your whole body together.
Now bring attention to the skin on your head,
Your scalp,
Your face,
The back of your head.
Become more aware of the skin on your ears,
Cheeks,
Chin,
And lips.
Feel the skin on your lips and notice how your lips meet together.
Feel your skin along your throat,
Then become aware of the skin along your arms and into your hands.
Notice the skin on the palms of your hands and on your fingertips.
Continue to notice the skin on your arms,
Now your skin on your torso,
Hips,
And legs.
Feel the sensations of your skin on your legs and your toes.
Feel how your skin connects you to your whole body.
Bring your awareness to your breath without controlling it.
Notice your breathing as you inhale and exhale.
Notice your breath as it enters your mouth and how it connects to your face and your whole head.
Notice as you breathe down through your throat into your lungs.
Notice the sensations connected to your lungs and your chest as you inhale and exhale.
Be aware of how the breath continues through your body,
Your belly,
Your legs,
Your arms.
Inhaling and exhaling.
Observe how the breath connects to every part of your body,
Even your cells.
Now awaken the sensations of heaviness in your body,
Feeling your whole body sink into heaviness as if you're weighted down.
Your skin,
Your right side is heavy,
Your right leg is heavy,
Right torso,
Right arm feels very heavy,
Your head feels very heavy,
Your spine feels heavy,
Your left side is so heavy,
Your left arm and left torso feel so heavy,
Your left leg feels heavy and weighted down.
Now awaken the sensations of lightness and weightlessness in your body.
Feel your whole body light and weightless as if you are floating in outer space.
Your right side feels light and airy,
Your right leg,
Right torso light and airy,
Your right arm feels so light and spacious,
Your head feels light,
Your spine feels light,
Your left side is light as a feather,
Your left arm and left torso are light,
Your left leg feels so light.
Now if it feels right for you,
Fluctuate between feeling heavy and then light,
Feeling very heavy and weighted,
Then rotate to feeling light and airy.
Now welcome feeling both heavy and light at the same time.
Welcome and witness whatever arises.
Now let go of the concept of heavy and light.
Give yourself a long slow deep breath.
Now shift your awareness to your body as it would feel on a dark quiet night.
Notice whatever sensations arise as you experience a dark peaceful night.
Then become aware of your body as it experiences daylight on a bright spring day.
Notice whatever sensations arise.
If you want,
Alternate between feeling night in your body and day in your body.
Notice whatever thoughts,
Sensations or feelings arise and just observe you are awareness itself.
Now feel both night and day in your body at the same time.
Experience both night and day simultaneously.
You are both night and day.
There is wisdom in both the nighttime and the daytime and you hold both within your being.
Now imagine that you have a movie screen projecting from your forehead.
Let go of everything else and just focus on this movie screen that is projecting from your forehead.
And when you hear a word or phrase visualize it on the movie screen.
Use awareness,
Emotions and pictures as best you can and let yourself jump from image to image.
No need to attach yourself to any picture.
Melting snow,
Melting snow,
Planting seeds of your desires,
Planting seeds of your desires,
Sunshine through the window,
Sunshine through the window,
Daffodils in a field,
Daffodils in a field,
Bird eggs in a nest,
Bird eggs in a nest,
Lighthouse,
Lighthouse,
Bumblebees in a garden,
Bumblebees in a garden,
Flowering trees,
Flowering trees,
Birds flying across a sunset,
Birds flying across a sunset,
Pink tulips,
Pink tulips,
A rabbit hopping through the grass,
A rabbit hopping through the grass,
A rainstorm,
A rainstorm,
A fragrant bouquet of flowers,
A fragrant bouquet of flowers,
Twinkling stars in a night sky,
Twinkling stars in a night sky,
Sunrise,
Sunrise,
Sheep and goats at a farm,
Sheep and goats at a farm,
Standing in an open meadow,
Standing in an open meadow,
Seeds growing underground,
Seeds growing underground,
Walking through a forest,
Walking through a forest,
Shades of green,
Shades of green,
Sitting on a rock,
Sitting on a rock,
Celebrations of spring,
Celebrations of spring,
Blooming flowers,
Blooming flowers,
Your desires blossoming,
Your desires blossoming.
Be aware of the inner space behind your forehead.
Notice how expansive this space is and feel this infinite space extending as far as you can visualize.
Be aware of this infinite space.
Observe as if you're watching a movie.
No need to make any judgments.
If you notice any words or images,
Just witness.
Now visualize yourself walking through a path in the forest on a beautiful spring day.
And as you walk deeper into this ancient forest,
You know that you are going to meet a kind and wise being.
With each step,
You feel the pull to meet this wise being.
And as you continue walking,
You notice a clearing in the distance.
You reach the clearing with the sun's rays pouring down,
Making everything bright.
And as your eyes adjust,
You see this wise being and listen.
Notice whatever words,
Feelings,
Images or music suddenly comes into your awareness.
And if there's silence,
Gently sit in that silence.
Fra k Passed Thank the wise being for sharing the space with you.
And when you are ready,
Walk back down the forest path until you arrive at a door where you know that you are meditating.
And then open the door.
Notice your body meditating.
Notice whatever sensations,
Thoughts or feelings percolate.
Be a witness and observe your experience.
Give yourself a few long,
Slow,
Deep breaths.
Become aware of the sensations in your head,
Neck,
Arms,
Chest,
Belly,
Hips,
Legs and feet.
Welcome whatever sensations arise.
Observe yourself resting on the surface that holds you.
Notice whatever points are connecting with this surface.
And when you are ready,
Start to move gently and slowly.
Wiggle your toes and fingers.
Stretch your arms and legs.
Stretch your body however it wants to move.
Thank you for practicing yoga nidra today.
Blessings to you on this spring day.
