Welcome,
Go ahead and start by getting yourself comfortable,
Allowing yourself to have the blankets and pillows and other support that you feel like you need to be able to keep your body temperature warm and also just allow you to feel like you're in a really nice cozy nest.
Just taking a few moments to kind of get out any little bits of restlessness that you have.
You can squeeze and release different parts of your body that may feel extra tense.
And just make any last minute adjustments,
Even if it just makes you 1% more comfortable.
Just allowing the sounds of the chimes now just to help filter out any thoughts that might be in the forefront of your mind.
Helping to clear away anything that has occurred today thus far and just allowing yourself to come into present time and space.
Taking this time for yourself and allowing yourself to just completely release and let go and surrender.
Taking a few deep inhalations and exhalations that will just help relax you even more.
Taking them at your own pace,
Depending how much you might need to release before you settle in.
You can visualize inhaling peace and stillness and just exhaling any tension or stress or just mental activity that's going on.
Feeling the body just being solid against the support below you.
And allowing the sound now of the bowl just to help ground you out.
For today's Yoga Nidra session,
We will be focusing on the current season,
Time and space.
Currently we are in late winter and about to go into spring.
I find that this time of year is such a beautiful time to take stock of everything that you might have gone within in regards to the winter season.
You can gain so much wisdom from what occurred during winter.
And then looking forward ahead just to those tiny buds that are starting to form on the tree.
Taking a moment now to create your Sanakulpa for this session.
What are you wanting to bring into bloom for yourself this season?
It can be the tiniest,
Tiniest step towards the direction you're wanting to go.
It can be the bud of a mental thought,
An emotion,
A new habit.
Just take the time now to visualize your Sanakulpa.
To help further clear the mind before we begin,
I want you to picture the most beautiful spring blossom tree that you can imagine.
The first thing that comes to your mind.
Allowing all of your intention and focus to be on this tree.
Specifically on the tiny buds that are pre-bloom and also the ones that may have already formed and opened up.
Taking a look at this tree,
I want you to pick one blossom.
Bringing it into your full view and looking at the beautiful color of the petals,
The inner elements of the blossom.
Noticing all the finite details.
And then allowing yourself to start to pan out from the blossom.
To any blossom surrounding with it.
Looking at the branch that the blossoms contain.
And then the full view of the tree again.
You may even want to pan out further to see where this tree rests against the early spring landscape.
Taking note of the weather,
The time of day,
And just anything else that you notice.
Anytime your mind starts to wander during this session,
Just bring it back to that beautiful blossom.
We're going to start now by rotating awareness through the body,
Helping to bring rest and ease to your nervous system.
Feeling the whole back body solid against the ground below you.
Feeling the breath moving freely and smoothly through your core.
And almost as if with your mind's eye,
You can imagine it going down through your belly button,
Through the center of your core,
And down through the thoracic vertebrae into the earth below.
So as you take these inhalations and exhalations,
You can feel your abdomen rising and then sinking down into the earth below you.
Really feeling the solid component of your thoracic spine being pulled down into the ground below you.
Taking a few more breaths now.
Again,
Visualizing the whole energy of your center melting and fusing down through your thoracic spine into the earth below.
And allowing the mid part of your back just to continuously spread and melt down away.
I want you now to connect with a beautiful personal healing color for yourself for this session.
The first thing that comes to mind.
Seeing that color in your mind's eye and noticing the hue and vicosity,
The different depths and dimensions of the color.
And I now want you to visualize that color forming a beautiful orb disc in your center.
Flowing in a clockwise pattern.
And creating this beautiful spiral going down through your belly button,
Through your center,
And spreading out into your whole mid back.
Winding itself around each vertebrae of your thoracic spine.
Noticing if you have any areas of holding,
Control,
Or tension and just let it melt away.
Deeper and deeper into relaxation.
Deeper and deeper into surrender.
Letting go.
As we continue to rotate awareness through the body,
As that light moves down through the center of your core,
Down through the mid back into the earth.
Starting to bring your awareness now to the upper part of your back.
Feeling the shoulder blades heavy against the support below you.
And seeing if you can just relax them,
Even if it's just 1% more,
Allowing them to fall away down into the ground.
Starting with that anchor core in the mid back,
And moving up through each vertebrae of your upper back.
Spreading out into every ligament and tendon,
Muscle,
And nerve.
And allowing those shoulder blades just to melt down into the earth below you.
Picturing your rib cage,
Almost as if you can see each rib melting and diffusing away down to the earth below.
And allowing yourself just to relax and surrender down.
Imagining if you had 2 light hands that were just gently pressing down on your shoulders,
The front of them helping to further open up your chest and expand,
And drop the shoulders down into the ground below you.
Letting breath move into this area to help further expand and release.
Bringing that beautiful healing color of light from your mid back,
Winding up each and every vertebrae,
The thoracic spine,
And the upper back.
Fusing into the shoulder blades,
And starting to cascade down off of your shoulders.
Helping it to wash away any burdens,
Or extra stress or tension that you're feeling.
And just letting it all melt away and flow down into the ground.
I release,
I let go,
I am open.
Allowing the shoulders to continuously drop and melt away.
And bringing your awareness now down into the upper parts of your arms.
Releasing and relaxing each armpit.
Feeling the back part of your biceps melt down into the ground below you.
The elbows magnetized against the earth.
Each of your forearms heavy against the ground below you.
And allowing the wrists just to lay where they are.
And almost as if with your mind's eye,
You can look into surrendering each and every part of all the tiny bones and ligaments that make up each of your hands.
Taking that beautiful healing color of light now,
That has helped to wash away all the burdens resting on your shoulders.
And allowing that light to pour down into both upper arms.
Fusing into the biceps and the triceps.
Spiraling down in through the elbows,
The inner and external part of the elbow joint.
Continuing to flow and spiral down each forearm.
And allowing it to create this beautiful bracelet of light around each wrist.
Seeing this light now,
Start to spread and fuse into each of your hands.
Moving into your right hand.
And allowing it to flow on top of your right hand.
Moving up through each finger on your right hand.
Right hand,
Thumb,
First finger,
Middle finger,
Ring finger,
And pinky.
Light rolls down and up through the nail beds and the fingertips.
And comes down into the center of your palm.
And just allowing that light to rest and orb there in your right palm.
And taking the time to see if you can sense the temperature and energy in that right palm.
Visualizing that beautiful healing color of light,
Its energy.
Noticing if there's any difference between your right and your left hand.
And continuing to just allow that right hand just to melt and diffuse away.
Bringing your awareness now to your left hand.
Seeing that beautiful bracelet of light encircling your whole left wrist.
Allowing it to start to spread up through the top of your left hand and all the ligaments and bones.
Spreading into each finger on your left hand.
Your thumb,
First finger,
Middle finger,
Ring finger,
And pinky.
Allowing the light to come in through the top of the hand and pour over each finger through the nail bed.
And up and over and infusing down into your left palm.
Picturing that beautiful healing color of light,
Chase with it.
And now forming a beautiful orb of light into your left palm.
So now you have both palms open and expansive,
Filled with this beautiful healing color of light.
And sensing into your hands now and just seeing if you can imagine the light there.
But more importantly,
Just feeling the sensation of energy and light in both palms.
Using the hands as a metaphor,
If there's anything you feel you're wanting to release or let go of from the winter season,
Just allow yourself to completely surrender and release it now.
Loosening your grip and just allowing it to float away and turning it over to your version of a higher power.
Letting it die with the season and not bringing it into spring.
Settling into this release,
We'll start to move our awareness back up through our hands,
Wrists,
Forearms,
Elbows,
Upper arms,
And back up to the tops of the shoulders.
And we'll continue to move up through the whole cervical spine of our neck.
Noticing if you have any areas of holding,
Control their tension and just completely let it melt away.
Deeper and deeper into relaxation,
Deeper and deeper into surrender,
Letting go.
Feeling the back of your neck just completely surrender against the support below you.
Noticing if you can relax even just 1% more and completely surrender all the muscles of the neck.
Seeing that beautiful healing color of light move up each vertebrae of the cervical spine.
Infusing and spiraling in and helping to remove any areas of tension or stress.
As that light moves up,
It starts to pour up the sides of the back of your head.
And just allow the back of your head to rest heavy against the pillow below you.
Becoming a heavy weight that is magnetized down into the earth.
And almost as if you can imagine with your mind's eye allowing the brain to settle back with it.
I release,
I let go,
I am open.
Just let everything be heavy.
As that light moves up from the base of your skull surrounding the whole back part of the head.
It starts to wander up through the crown,
Creating a beautiful crown of light over the top of your head.
As we just picture this beautiful ring of light you can ask your version of a higher power now for just any extra guidance and protection that you would like for this coming season.
Feeling that light and protection from your higher power and allow it to start to pour down through the top of your head and then waterfall all down the front of your face.
Spilling down over the top of your brow fusing into your forehead,
Helping to soften any expression allowing the light to roll down through the bridge of your nose,
Tip of your nose your upper lip and lower lip and dripping down and infusing into your chin.
Bringing the light now up through the whole lower right side of the face,
Infusing into the right jaw spiraling up through the right earlobe and the inner elements of the right ear infusing into the right temple melting down and infusing into the right brow right upper eyelid sprinkling down into each and every eyelash melting down into your right cheek infusing into the cheekbone and all the soft tissue of the right inner cheek down,
Dripping back into the chin and then continuing up the left side of your face softening and unclenching the whole left part of your jaw bringing the light up into your left earlobe swirling in through every element of your left ear left temple and starting to melt over and infuse into the left brow sinking into the left upper eyelid sprinkling on every eyelash of your left eye flowing down into the left cheekbone and spiraling into the left inner cheek and feeling the whole left side of your face melted and diffused and relaxed away filled with this beautiful light and in correspondence feeling the whole right side of your face melted and diffused away,
Filled with this beautiful healing color of light bringing the two sides together in the midpoint and so that the whole frontal part of your face has this beautiful shield of light that is pouring down from the top of your head all the way down to the tip of your chin allowing the softness and light to infuse into your thoughts in the forefront of your mind,
Helping to further bring you at peace if your mind starts to wander,
Always bring it back to that beautiful blossom and simply say to yourself,
I release,
I let go I am open continuing down the front part of the body releasing the chin and moving into the front part of the throat allowing the light to just percolate and spread down into that area helping to clear your throat chakra for clear and concise communication for this spring if there's any areas of communication you're wanting healing on or guidance on for this coming season just picture that beautiful healing color of light resting in your throat center and ask for guidance from your version of a higher power seeing yourself having just the right words allowing your communication to be heart centered and allowing you to respond versus reacting and most importantly just allowing yourself to speak your mind feeling safe to say what you need to being true to yourself always leaving the throat and moving down into the front part of the chest and feeling the inhalations and exhalations moving through each lung picturing that beautiful healing color of light infused into all the branches of the lungs bringing in a freshness and a vitality allowing this light now to move and circulate through your heart center fusing down into your abdomen and melting into each and every organ picturing this light as it moves through all your cells,
Membranes and tissues bringing a beautiful healing elixir to your whole nervous system and infusing into each and every nerve allowing it to continue down and spiraling into your hip sockets helping to release any emotions that may be stuck there and allowing the light just to chase through and creating beautiful spirals of light rinsing out any sticky,
Tar residue of emotions and feeling yourself open and expansive and cleansed as this light that we have started in our center now will start to fuse down into the lower part of our back infusing into each and every vertebrae of our lumbar spine releasing and relaxing away and melting down into the ground allowing the light to completely fill up the whole pelvic girdle and start to pour down the backs of our legs allowing the hamstrings to soften and relax and melt into the ground below you noticing if you have any areas of holding,
Control or tension and just let it melt away feeling the backs of your knees against the support below you and allowing them to rest and relax the calf muscles to just spread out and diffuse down rolling to the backs of the ankles and the heels to where you feel your heels now like heavy magnets against the earth below you as we move up to the soles of the feet I want you again to connect with that beautiful healing color of light and using the soles of your feet as a new portal for this light we have it now coming through our center,
Through our hands the top of our head and now the soles of our feet drawing in this light and allowing it to start to infuse into each element of your feet spreading down into the heels and moving up into each toe on your right foot infusing into each toe on your left foot bringing it up and over the toes and infusing down into the tops of your feet and every muscle,
Tendon,
Ligament and tiny bone of each foot the light starts to radiate from the top of the feet circling around each ankle crawling up the shin melting into each kneecap,
Helping to release and let go any areas of holding,
Control or tension that may be there and from the knees it starts to melt into your quadriceps and your whole upper legs working its way back up into your center to where now you have complete rest of your whole body that beautiful healing color of light fusing in through your center rolling up through the whole upper part of the back and the neck down through each arm and hands back up through the skull,
Rolling down over the top of your face fusing down into the neck and the chest and the torso spiraling through your hips washing down through each part of your back legs cupping your heels and rolling back up through your feet and back up each leg to where it meets in the center taking a moment now just to feel yourself in this open and expansive place of complete rest we'll now move into the guided meditation portion of the session in this space and beautiful element of peace I now want you to picture yourself walking along a beautiful path in nature in the freshest,
Earliest part of the spring season seeing yourself walk along this path and just kind of looking up and noticing the time of day the weather and the landscape that you have brought yourself to down at the end of this path now I want you to picture that beautiful blossom tree from the beginning of the session as you start to gravitate towards it wandering along this path and moving up towards the base of this beautiful spring blossom tree starting off with the trunk and looking down to see how the roots form up and create this beautiful strong trunk of the tree taking a moment now to turn yourself and completely stand against this beautiful and sturdy trunk of this blossom tree feeling the whole back part of your body almost melt and infuse into the tree so you become one with it just like the tree stays sturdy through all the seasons the trunk is always there,
Never changing I want you to tap into the parts of yourself that you felt stayed solid through this whole winter those solid core parts of yourself that continue to remain through each season and make up who you are feeling the energy of the earth come up through the roots and solidify those parts of you even deeper and really allowing yourself to admire these strong and sturdy parts of your soul,
Of your character of your essence as you feel grounded and solid through the tree turn your vision to above,
Noticing the beautiful branches that are extending out from you contained on each of those branches are the beginning buds and blossoms of this beautiful tree taking note to look at all the blossoms in their pre-bloom stage some of them already blooming,
Some of them still tight in their buds at this time we will move into the manifestation portion and we will go back to your sankalpa at the beginning of the session we will move through each plane of mental,
Physical,
Emotional and spiritual and allowing yourself to see what you want to bring in bloom for yourself for each of those areas starting with physical,
Is there anything coming in spring that you're wanting to bring into formation and bloom for yourself on the physical plane this can be something physically with your body,
A medical or health issue that you're wanting healing on it can be bringing in abundance on the material plane for yourself or even a physical project that you're wanting to undertake picturing those tiny buds for yourself in the physical realm and what you're wanting to create this spring moving on now to the emotional part of yourself how do you want to feel this coming season seeing those beautiful buds just starting to burst open almost as if they represent your heart in what areas are you wanting to become more heart centered leading with your heart even actualizing parts of self love for yourself what do you want to bring into bloom for yourself on the emotional plane moving up now into the mental space and what are those little buds of ideas that you have is there a creativity,
Some project that you have in your mind's eye that you're wanting to bring to fruition are you wanting to let some limiting beliefs die away in winter and instead form new thoughts and new stories about yourself are you wanting to have just an overall different perspective on life in general,
Seeing things with clear eyes and tapping more into your intuition whatever it is in the mental plane,
I want you to visualize that now as those beautiful buds blossoming open on the tree moving up now into the spiritual realm and really for here,
It's tapping into your own higher self your version of a higher power as well for this season,
What are you wanting to enhance spiritually for yourself a deeper connection to your higher power are you wanting to create more time and space for yourself to feel more spiritual,
To have time to pray,
Rituals,
Meditate or just be in solitude are you wanting more faith overall in general whatever it is spiritually you're wanting to bring into bloom for this season of spring I want you to picture it now taking stock now of this beautiful tree that you've become with all of the buds starting to burst open physically,
Emotionally,
Mentally and spiritually and allowing them to bloom all around you seeing them in your peripheral vision and most importantly feeling them all within you and just taking this time and space now to feel the light,
The freshness,
The vibrancy and seeing if you can sense it in each and every part of your being and now becoming aware of yourself extracting from the tree turning around and embracing it and tapping into an element of gratitude that you have for the passing of winter and going into spring and letting this tree be sealed up with this element of gratitude that you have as you step away and we move into closing of the session I will read a quote from Anais Nin And the time came when the risk to remain tight in the bud was more painful than the risk that it took to blossom allowing yourself this season to feel safe,
Secure,
Inspired to bloom in all the areas that you need to even if it's just one tiny little bud of yourself you're wanting to expand open taking the freshness and vitality of this season and this cleansing that you've done with yourself and to move in that direction I will start to count backwards from 5 5,
Allowing yourself to acclimate back into your body but there is no rush,
Simply take the time and space that you need 5,
Know that the healing that has taken place today will even continue after the session is over taking time and space for yourself each day to turn into your little inner buds and what you're wanting to bring into bloom 4,
Know that your higher power is with you always whether it's a higher version of yourself or the higher power that you pray to know that you are always protected and guided along your path 3,
Know that you can return to the state of Yoga Nidra at any time the most beautiful form of self-healing,
You are your own healer and allowing yourself to take the time and space when needed to restore your heart,
Your mind and your spirit 2,
Start to become aware of the room around you the temperature on your skin the air moving in through your nostrils and start to deepen your inhalations and exhalations bringing life force back into your body 3,
You can start to just make tiny movements with your fingers and your toes and 1 it's been my honor guiding you along this journey I'm wishing all of you a beautiful start to your spring season and that you all will bud and blossom in your own timing I will see you next time
