Hi my loves,
My name's Emma and welcome to this yoga nidra to connect to the energy of the spring equinox.
The celebration of light returning,
Rebirth and renewal.
So go ahead now and get yourself comfortable.
Traditionally we stay still during a yoga nidra practice.
So really get yourself really comfy and cosy and you want to be really warm as well because your body temperature will start to drop.
So grab whatever you need to,
You might be laid on the bed or on the floor,
Maybe you've got cushions and blankets supporting you.
Do whatever you need to to get yourself cosy and comfortable.
And know that even though traditionally we stay still,
If you wish to move at any point you absolutely can.
So making any final adjustments that you need to now.
Really behaving like the princess and the pea and adjusting everything that needs to be adjusted so you're completely comfy.
And when you've found that comfortable position,
Closing down the eyes or lowering the eyelids and starting to feel the body softening,
Eyes softening,
Teeth slightly apart,
The jaw relaxing,
The lips,
Feeling the whole body softening,
Becoming aware of the breath and with every exhale letting go a little bit more,
Relaxing,
Melting down into the surface below you,
Feel the body resting,
The breath is effortless.
Now bring to your mind a sankalpa,
An intention that you'd like to set for the year ahead.
Might be something personal,
Career focused,
Health and well-being,
Doesn't matter,
Something that you would like to grow in your life.
Whatever it is,
Allow yourself to connect fully with it,
Feeling the excitement and potential of this new beginning.
Your sankalpa sets a personal resolution or decision,
Something that you wish to grow and change in your life in a positive way.
The sankalpa plants a seed in your subconscious mind and makes anything possible.
If you haven't already,
Phrase it in the positive present tense and repeat it to yourself three times like a mantra.
Say it with confidence to your heart and trust that it is true in this moment.
I'm going to move your awareness now through the different parts of the body.
Just listen and illuminate each body part with your awareness and move on to the next part as I name it.
Move your awareness to your mouth,
Gums,
Floor of the mouth,
Roof of the mouth,
Walls of the mouth,
Nose of the cheeks,
Your tongue,
Lower row of teeth,
Upper row of teeth,
Both lips,
The space between the lips,
The tip of the nose,
The whole nose,
Both cheeks,
Right ear,
Left ear,
The eyeballs,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right eye,
Right eyebrow,
Left eyebrow,
The whole of the eye area,
The space between the eyebrows,
The whole of the forehead,
Both temples,
Top of the head,
Back of the head,
The whole head,
Glowing in the light of renewal.
Now we move to the left side,
Left hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Left wrist,
Forearm,
Elbow,
Left shoulder,
Underarm,
Left side of the ribs,
Waist,
Hip,
Left groin,
Left thigh,
Calf muscle,
Left ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Feel into the left side of the body,
The whole of the left side,
Glowing with the light of renewal.
Now we move to the right side,
Right hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Underarm,
Right side of the ribs,
Waist,
Right hip,
Right groin,
Right thigh,
Calf muscle,
Right ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
The right side of the body,
The whole of the right side of the body,
Glowing in the light of renewal.
Now the back body,
Back of the head,
Shoulder blades,
The whole of the spine,
The buttocks,
Backs of the thighs,
Backs of the knees,
The calves,
The heels,
The back of the body,
The whole of the back of the body,
Glowing in the light of renewal.
Now the front,
Forehead,
Temples,
Eyelids,
Eyes,
Inner ears,
Cheeks,
Roof of the mouth,
Jaw,
Chin,
Throat,
Collarbones,
Chest,
Ribs,
Abdomen,
Front of the hips,
Thighs,
Kneecaps,
Shins,
Ankles,
Top of the right foot,
Top of the left foot,
The front of the body,
The whole of the front of the body,
Glowing in the light of a renewal.
Right arm,
Left arm,
Both arms,
Right leg,
Left leg,
Both legs,
The head,
The torso,
Both arms,
Both legs,
The whole of the body,
Be aware of the whole of the body,
Glowing with the light of renewal.
Welcoming every experience that's present,
Feeling light,
Warm and secure.
Now bring your awareness to the breath,
Sense the body breathing itself,
Experience your breath just as it is,
Follow the natural tide without changing it,
Just the natural flow of sensation,
As breath enters and leaves the body,
Through the nostrils,
Walls of the throat,
The gentle rise and fall of the chest,
The gentle rise and fall of the abdomen,
The body just breathing itself,
Now visualise if you can,
That you're standing in a beautiful field,
Surrounded by the vibrant colours of spring,
Yellow,
Purple,
Green and white,
The air is warm,
And the sun is shining down on you,
Filling you with warmth and energy,
Now there's a cool breeze so you feel a lovely temperature,
Take a deep breath in,
Feeling the fresh new energy of spring fill your lungs,
And exhale slowly,
Letting go of any negative thoughts or feelings,
As you stand in this field,
Notice the flowers and plants around you,
Each one bursting with new life,
With new growth,
Allow yourself to connect with the energy of new growth,
Feeling it flow through your body,
And fill you up with renewed energy,
And vitality,
The energy of this new growth is not just in the plants and the trees,
It's within you,
Now bring your awareness down to the ground beneath your feet,
And imagine roots growing from the soles of your feet,
Extending deep down into the earth,
These roots are strong and sturdy,
Firmly anchoring you to the earth,
Rounding you in the present moment,
As you continue to breathe deeply,
Imagine the energy of the earth flowing up through these roots,
And into your body,
This energy is vibrant and powerful,
Filling you with strength and resilience,
Allow yourself to feel this energy flowing through your body,
Nourishing and supporting you,
Now imagine a beam of light,
Shining down from the sky,
Illuminating you with its warm golden light,
This light represents the energy of the sun,
Filling you with warmth and vitality,
As the light shines down on you,
Imagine it filling every cell in your body,
Energising and renewing you,
Take a few moments to bask in this light,
Feeling its warmth and energy wash over you,
Allowing yourself to be fully present in this moment,
Feeling the energy of spring all around you,
And flowing within you,
Now bring to your mind,
The intention,
The sankalpa that you set at the beginning of this practice,
Visualise this intention as a seed,
Planted deep within your heart,
See it as a small delicate seedling,
Just beginning to sprout and grow,
With each passing day,
This seedling will grow taller,
It will grow stronger,
Reaching towards the sun and the sky above,
As you visualise this seedling,
Allow yourself to feel the energy of growth and renewal that's all around you,
Feel yourself growing stronger,
And more resilient with each passing moment,
Filled with the potential and possibility of new beginnings,
Take a few deep breaths here,
Feeling the energy of spring fill in your lungs,
Renewing your spirit,
Listen to your breathing in and out through your nose,
The body lying relaxed and refreshed,
All that you are now aware of,
The sounds around you,
The sensations of your body,
The floor beneath you,
The room around you,
The body breathing,
Everything is perfect,
Just as it should be,
Keeping your eyes closed if you can,
Start now to deepen your breath,
And when you feel ready,
Gently bringing some movement back into the fingers and toes,
Maybe giving them a little wiggle,
Maybe having a little stretch,
And when you're ready,
Bending your knees and rolling over onto one side if you're not there already,
Resting on your side for as long as you would need to,
As long as you would like,
Slowly allowing the eyes to blink open when you're ready,
Adjusting to the light,
The practice of yoga nidra is now over,
Please take as long as you need,
Just to come back into the space that you're in,
Whenever you're ready,
Bringing yourself back up to sit,
Maybe taking a few moments to look around at the space around you,
Feeling the surface beneath you,
Taking a little stretch and some deep breaths,
Then heading back into your day whenever you're ready,
I hope you enjoy this yoga nidra,
You feel refreshed and renewed,
I'll see you very soon.
