Welcome to Summer Yoga Nidra.
Welcome every part of you.
Summer is a time of bright days and warm sunshine and often filled with pleasant memories of glorious fun and gracious moments.
With the summer solstice,
We experienced the longest day of the year and with summer we often feel a sense of hopefulness and joy.
With the heat of the sun warming our air and our bodies,
We have the opportunity to expand our feelings of vitality,
Love and connection.
Let yourself find ways to bring more comfort to you as you settle into this session.
Adjust your clothes,
Blanket,
Pillow or whatever else feels best.
Notice your connection with the air and the earth.
Let yourself witness this moment without judgment.
Give yourself some long,
Slow,
Deep breaths.
Notice any warm air that enters your lungs and give yourself a few more deep breaths.
Now is the time to experience your radiant beauty and melt into the moment.
Notice how your body feels.
Notice any sensations arising within you.
No need to change or fix it.
Welcome whatever is happening.
Nothing needs to be labeled good or bad.
Just acknowledge your thoughts,
Feelings and sensations.
Give yourself another long,
Slow,
Deep breath and notice your connection with the air.
Now is the time to create an intention for this session.
Have your intention be stated in the positive,
Present tense.
Choose whatever feels best for you.
Some examples include,
I am nurturing myself in every way.
I am trusting my body and what it needs.
I radiate good health and glow with miracles.
Open yourself to this intention that you've created.
Be curious and notice how you feel in this moment.
Be aware of any thoughts,
Sensations or emotions.
Be present and curious.
No need to judge yourself.
Just listen.
Welcome how your body feels as you embrace the sensations of a warm summer day.
Welcome whatever sensations arise as you feel the warm sun throughout your head,
Arms,
Torso,
Legs and feet.
Follow along and notice each part of your body as you hear the words and have each body part fill with warm sunlight.
Notice the whole right side of your body with sunlight.
Notice your right hand touched by sunlight,
Right thumb,
Second finger,
Third finger,
Fourth,
Fifth,
Palm of the hand,
Back of the hand,
Wrist,
Right lower arm filled with sunlight,
Right elbow,
Upper arm,
Right shoulder with sunlight,
Right chest with sunlight,
Right waist,
Right hip,
Thigh,
Knee,
Lower leg with sunlight,
Ankle,
Heel,
Sole,
Right big toe,
Second toe,
Third,
Fourth,
Fifth,
The whole right foot filled with sunlight.
Feel the sunlight on your whole right side from head to toe.
Notice the whole left side of your body with sunlight.
Notice your left hand touched by sunlight,
Left thumb,
Second finger,
Third finger,
Fourth,
Fifth,
Palm of the hand,
Back of the hand,
Wrist,
Left lower arm filled with sunlight,
Left elbow,
Upper arm,
Left shoulder,
Left chest filled with sunlight,
Waist,
Left hip,
Thigh,
Knee,
Lower leg with sunlight,
Ankle,
Heel,
Sole,
Left big toe,
Second toe,
Third,
Fourth,
Fifth,
The whole left foot with sunlight.
Notice your whole left side filled with sunlight.
Now your whole right side filled with healing sunlight.
Now your whole left side with healing sunlight.
Your whole right side.
Your left and your right side together filled with healing sunlight.
The whole body together.
The whole body together filled with sunlight.
Notice the back side of the body with sunlight.
The back of the head where it touches the surface.
Back of the head,
Right shoulder blade,
Left shoulder blade,
Whole spine glowing with warm sunlight,
Right hip,
Left hip,
Right buttock,
Left buttock,
Back of the right leg,
Back of the left leg,
Right ankle,
Left ankle,
Right heel,
Left heel.
Notice your whole backside filled with sunlight.
Notice your whole front side filled with healing sunlight.
Right toes,
Left toes,
Right lower leg,
Left lower leg,
Right thigh,
Left thigh,
Right hip,
Left hip,
Lower abdomen,
Upper abdomen,
Right chest,
Left chest,
Middle of the chest,
Right collarbone,
Left collarbone,
Throat filled warm sunlight,
Chin,
Jaw,
Lower lip,
Upper lip,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Right ear,
Left ear,
Right eye,
Left eye,
Right eyelid,
Left eyelid,
Right eyebrow,
Left eyebrow,
Forehead,
Top of the head.
Let your whole body feel filled with the warm sun from head to toe.
Let yourself glow.
You are luminous.
Bring your awareness to your breath.
Notice your breathing through your nose as you inhale and exhale.
Be aware of how your lungs expand and contract as you breathe and notice your lungs filling with air.
Welcome your breath as you feel your skin breathing in the warm summer air.
Now feel your whole body sinking into the heat of the sun on a hot summer day.
Your toes and feet are hot.
Your legs are hot.
Your pelvis.
Feeling the heat and warmth in your chest,
Your back,
Your arms and hands.
Feel the heat of the sun throughout your head,
Your hair,
Your face and your neck.
Feel the sensations of the sun's heat throughout your whole body.
Your whole body feels hot.
Now feel your whole body is freezing cold.
Your toes and feet are cold.
Your legs are tingling with the cold.
Your hips.
Feeling the cold in your chest,
Your back,
Your arms and hands.
Feel the cold throughout your head,
Your hair,
Your face and your neck.
Feel the sensations of the freezing cold throughout your whole body.
Now let yourself alternate between feeling hot and cold.
Go at your own pace,
Welcoming,
Feeling the heat of the sun,
Then feeling the freezing cold.
Release any judgments that you have as you continue to fluctuate between feeling hot and cold.
Notice any resistance or judgment you feel.
Observe any thoughts that you are having and just be a witness.
Witness whatever you are experiencing.
Now invite feeling both hot and cold at the same time.
Notice any sensations in your body as you feel both hot and cold.
Let yourself to be aware of the present moment and the sensations in your body as you move to visualizing.
When you hear the word or phrase,
Visualize it with awareness,
Emotions and pictures as best you can.
Let yourself jump from image to image.
No need to attach yourself to any picture.
Gold sun,
Gold sun.
Flowers blooming in a garden.
Flowers blooming in a garden.
Waves in the ocean.
Waves in the ocean.
A hammock between two trees.
A hammock between two trees.
Rocking chair on a porch.
Rocking chair on a porch.
Airplane.
Airplane.
Wheels of a car rolling on the road.
Wheels of a car rolling on the road.
A cabin by the seaside.
Standing stones in a field.
Summer celebrations.
Sandals.
Sandals.
Sandals.
Palm trees.
Palm trees.
Boat sailing on the water.
Boat sailing on the water.
Children swinging from a tree branch.
Children swinging from a tree branch.
Berries being picked under the warm sun.
Berries being picked under the warm sun.
Bare feet in grass.
Bare feet in grass.
A bonfire at the beach.
A bonfire at the beach.
Vibrant sunset.
Vibrant sunset.
Feet in the sand.
Feet in the sand.
Water trickling through a stream.
Water trickling through a stream.
A rainbow.
A rainbow.
Now move to another visualization and you are visualizing that you have a large grounding cord attached to the base of your spine where your first chakra is.
The grounding cord can look however you want it to and let that grounding cord release what no longer is serving you.
Let it release other people's energy.
Old patterns that you have that you no longer want.
Anything that you are ready to let go of goes down that grounding cord deep into the earth released from your entire system.
Let that grounding cord from the base of your spine release into the earth whatever you are ready to let go of.
Just observe.
Let it continue to ground off letting go whatever needs to be released as you do this next part.
Picture a gold sun above your head and within that gold sun have a gold magnet collect back your energy from wherever you've left it.
Have that magnet collect back your energy into the gold sun and your gold sun cleans your energy and clears it for you.
Healing.
Healing whatever needs to be healed and letting that gold sunshine above you.
And when you're ready put your intention for this session into the gold sun.
It could be in the form of pictures or words.
And then let the gold sun's energy come down to you and fill you.
Fill your entire body from head to toe.
Let the gold sun go throughout your whole system.
Through every cell.
Through your whole body.
And also surrounding you so that you feel like you have a gold bubble all around you.
Let the healing gold sun fill you up with warmth and light and healing.
You can let that gold sun stay with you throughout the day as you become aware of your breath.
Inhaling and exhaling.
Notice your connection with the air.
Notice the sensations in your body.
Your feet.
Your legs.
Hips.
Torso.
Arms.
Hands.
Neck.
And head.
Notice how your body is positioned and how your body is connecting to surfaces.
Notice how you are connected with the sun and the sky.
And feel yourself as expansive as the sky.
Be a witness in this moment and observe your experience.
Is there any inner wisdom that you want to share with yourself connected to this meditation?
Do you notice any images,
Thoughts,
Feelings,
Or music that connects to your earlier intention?
Listen and observe what inner wisdom arrives.
Let the healing gold sun fill you up with warmth and light and healing.
Notice how your body is connected with the sun and the sky.
Thank your inner wisdom,
Even if it was silent,
And know that you will continue to be guided to your best life.
Give yourself a few more deep breaths and witness the sensations in your body.
Become aware of your body from the top of your head to the tips of your toes.
Notice how your skin is breathing in the warm air.
Notice the points of contact between you and the surface that holds you.
And observe your connection with the earth.
Notice whatever light is available in the space that you are inhabiting.
And when you are ready,
Start moving 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 sumptuous summer day.
