Namaste.
Welcome to this Yoga Nidra specially curated for the summer solstice.
This special time of year reminds us that growth and transformation are necessary.
Just as Mother Earth is transforming at this time,
So too are you.
As you prepare for today's practice.
Allow yourself to become as comfortable as you can.
You might even choose to pause this recording to give yourself a bit more time.
Be sure to turn off notifications on your phone.
And bring in whatever you require for complete comfort.
This might be a blanket for warmth.
A pillow under your head and neck.
And perhaps also under your knees for additional support.
An eye pillow or covering to block out unwanted light.
Headphones for optimal listening.
And anything else that you find supportive at this time.
Ensure that you're cozy and warm in your yoga nidra nest.
And when you're ready,
Close down your eyes.
Allow a deep breath.
Your yoga nidra practice.
Begins now.
Allow your awareness to fall onto your breath for the next few moments.
Slowly breathe in through your nose,
Allowing expansion in your lungs.
Let the breath go through a slightly opened mouth.
Continue to breathe in deeply.
Study.
Slow breaths.
Breath flowing in through your nose.
And out through your mouth.
On your next breath.
Could you unclench your lower jaw?
Allow your tongue to relax.
Let all the little muscles in your face head and neck.
Unwind.
Could you let your shoulders sink down a bit more?
Along with your arms,
Hands,
And fingers.
Legs.
Beat.
And all 10 toes.
Your entire body.
Surrendering into stillness on the surface beneath you.
And welcoming a deep state.
Of relaxation.
You may now bring in your sankalpa.
If you don't have a Sankalpa that you're working with.
Or if you'd like one just for this practice.
You could use the phrase I am ready for expansion and transformation.
I am ready for expansion and transformation.
Silently repeat this heartfelt intention for the next few moments,
Planting its seed deep within.
I am ready for expansion and transformation.
You may release your Sankalpa,
Knowing that we'll plant its seed once more before the end of the practice.
For now.
Let your awareness follow my voice as your attention moves effortlessly.
From one body part to the next.
Beginning with the root of your tongue.
Tip of your tongue.
Inside your right cheek.
Inside your left cheek.
Lower lip.
Upper lip.
Bridge of your nose.
Right cheekbone.
Over to your right ear.
Temple.
The right eye,
And all the little muscles surrounding the eye.
Left cheekbone.
Left ear.
Temple.
The left eye,
And all the little muscles surrounding the eye.
To the space in between your eyebrows.
Up to the crown of your head.
Back of your head.
Base of your neck.
Right shoulder blade.
Right shoulder.
Upper arm.
Elbow.
Lower arm.
Rest.
All five fingers on your right hand.
Beginning with the thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm and back of your right hand.
Back to the base of your neck.
Left shoulder blade.
Shoulder.
Upper arm.
Elbow Lower arm.
Wrist.
All five fingers.
On your left hand.
Beginning with the thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm and back of your left hand.
Over to heart center.
Right and left sides of your chest.
Down to navel.
Right and left sides of your waist.
Pubic bone.
Over to the right hip.
5.
Me.
Lower legs.
Ankle.
Heal All five toes,
Beginning with the big toe.
Second.
Third.
Fourth.
Fifth tone.
Sole and top of your right foot.
Over to your left hip.
Bye.
KNEE Lower leg.
And cold.
Heal.
All five toes,
Beginning with the big toe.
Second.
Third.
4th 5th toe.
Sole and top of your left foot.
Let your awareness fall now onto your entire body.
From the crown of your head.
Down.
Down.
Down to the very tips of each toe.
Your entire body.
Still.
Relax.
Support it.
And held.
Breath flowing in and out.
At its own pace and rhythm.
On your next breath.
Could you begin to count each breath?
Down from the number 21.
Inhaling 21.
Exhaling 21.
Inhaling 20.
Exhaling,
20.
Continuing at your own pace.
Releasing the count.
Let your body fall back.
Into breathing with ease.
Breath flowing naturally.
And easily.
Could you welcome the darkness behind closed eyes?
In your mind's eye,
Could you see yourself standing in an open field?
Your bare feet on the soft ground beneath you.
Feel yourself grounded and connected to Mother Earth.
You might hear birds singing softly in the distance.
The air around you carries the fragrances of summer grass and wildflowers.
The sun shining above you warms everything in radiant light.
Give yourself the next few moments to embrace the energy of the sun during this powerful seasonal shift.
Feel her warmth.
And strength.
On the surface of your body.
And allow it to seep within you.
Filling every part of your inner and outer body.
As you continue to bask in the fullness of her light.
Could you welcome the following affirmations?
I honor how far I've come.
I honor how far I've come.
I open myself to the abundance that surrounds me.
I open myself to the abundance that surrounds me.
The energy of the season fills me with vitality.
The energy of the season fills me with vitality.
I'm ready to welcome growth,
And I trust the path I'm on.
I'm ready to welcome growth.
And I trust the path I'm on.
Everything that I need to succeed is within me.
Everything that I need to succeed is within me.
I embrace new beginnings and opportunities.
I embrace new beginnings and opportunities.
I allow myself to shine brightly without apology.
I allow myself to shine brightly without apology.
Could you now visualize placing each intention?
Into mother son as you listen to them once more.
Allowing her bright,
Warm light to nourish and strengthen each affirmation.
I honor how far I've come.
I open myself to the abundance that surrounds me.
The energy of the season fills me with vitality.
I'm ready to welcome growth.
And I trust the path I'm on.
I allow myself to shine brightly without apology.
A moment of gratitude to Mother Earth for supporting you and keeping you grounded.
A moment of gratitude to Mother Sun,
For her warm embrace.
Or power.
And for the abundance she provides.
You may let go of the visualization.
And as you do,
Could you begin to feel the points of your body?
On the surface beneath you.
Your head.
Shoulders.
TORSO arms.
Thanks.
Feel the support beneath the weight of your body.
You may now bring back your sankalpa.
Planting its seed deep within once more.
You may have used the phrase.
I am ready for expansion and transformation.
I am ready for expansion and transformation.
Silently repeat this phrase to yourself for the next few moments.
I am ready for expansion and transformation.
You may release that.
As you allow your awareness to fall back onto your breath once more.
Breathing in through your nose.
And exhaling out your mouth.
On your next inhale,
Breathe in deeply through your nose.
And then allow and elongated.
Exhale.
Out your mouth.
Inhale deeply through your nose,
Expanding your ribcage and lungs.
And then release long and slow.
Through a slightly opened mouth.
Inhale deeply.
And as you exhale,
You might let out an audible sigh.
Uhhhhhhhhh.
Continue to breathe in deeply as I guide you through the steps of bringing your awareness back.
If you'd prefer to linger a little while longer before returning to a fully awakened state.
You can now remove your headphones.
Press pause on this recording.
As you slowly and gently begin to wake the body.
Be sure to let your movements be intuitive and organic.
Remember there is no rush.
Let your body and mind return to full awareness in its own way.
And in its own time.
Listen within.
What does your body require right now?
Perhaps your body feels like a stretch.
Or maybe a yawn.
Maybe a gentle wiggle of toes and fingers.
Or perhaps your body would like to roll onto one side.
And lay in a side position for a little while.
There's no right or wrong way.
Simply be mindful.
And let your body move as it chooses to for the next few moments.
Once you return to a fully awakened state.
You might give yourself a few moments to journal about the practice.
Or about your intentions.
For this powerful time of year.
Remember to not rush back into the busyness of life.
And give yourself some time before returning to the distractions of your phone.
It's important to give your mind and body some time for integration.
The integration is just as powerful as the practice itself.
As you continue to slowly awaken,
I'd like to express my deep gratitude to you for practicing with me today.
My name is Amanda.
And as always,
It's been an honor to guide you through this Nidra practice.
For the summer solstice.
If you have benefited from this practice.
I kindly ask that you leave a comment letting me know.
Not only because I love hearing from you.
But also because your comment will help others find this free recording and benefit from it as well.
As you move through the summer solstice.
May you embrace the new season with ease and welcome new growth and transformations within yourself.
Thank you for practicing with me.
Namaste
