Yoga Nidra For Early Spring

Find your way to a position that feels restful and supported.

Take your time getting there.

Use any and all supports that you need,

That you want.

From now until the end of this practice,

Your only responsibility is to yourself and your own comfort.

There is nothing you have to do if all you do for the remainder of this practice is rest and breathe.

That is enough.

You can close your eyes if it feels safe and comfortable to do so,

Or you can simply take a soft gaze,

Allowing the muscles of your eyes to relax.

Imagine drawing a circle around your body of any substance that feels powerful and protective.

It may be a circle of violets,

A circle of running water,

A circle of dogwood,

Whatever feels right.

Now draw a circle around the perimeter of this circle,

Again using any substance that feels powerful and protective,

Perhaps a circle of elder bushes or starlight or river rock.

Now draw a third circle around the perimeter of the first two.

Use any material you like,

A circle of flowing water,

Of pine trees,

Or of moonlight.

Now see yourself in the center of these three circles,

Protected and powerful.

See yourself at rest.

Draw your attention to the sounds that you can hear outside of the room where you are.

No need to name or analyze them.

Just notice.

Now draw your attention to any sounds within the room,

Simply noticing.

Now draw your attention inside your circles of protection to any sounds near your body.

And now notice the sounds of your own body,

Your body at rest.

You can set your intention for practice here.

Repeat it in the present tense as though it is already happening.

It can be simple and tangible,

Like,

I go for a walk every day,

Or broader and deeper,

Like,

I am connected to the world around me.

It is up to you.

It is also fine not to choose an intention.

If you have chosen one,

Repeat it to yourself now three times.

Allow this intention to sink into your body like a seed falling on the spring earth.

Stay awake and alert throughout this practice.

But if you fall asleep,

Know that your body is getting the rest that you need.

There is nothing you need to do.

Simply follow the sound of my voice.

You can adjust your position if you need to.

You can move your attention to your breath or to some restful image any time that you need to.

It is not possible to do this practice wrong.

This is your journey.

We will now rotate attention through the body.

Bring your attention to the space between the eyebrows,

Middle of the throat,

Right shoulder,

Right elbow,

Right wrist,

Right thumb,

Right index finger,

Right middle finger,

Right fourth finger,

Right small finger,

Right wrist,

Right elbow,

Right shoulder,

Hollow of the throat,

Left shoulder,

Left elbow.

Left wrist,

Left thumb,

Left index finger,

Left middle finger,

Left fourth finger,

Left small finger,

Left wrist,

Left elbow,

Left shoulder,

Middle of the throat,

Heart center,

Right nipple,

Heart center,

Left nipple,

Heart center,

Navel point,

Center of the pelvis,

Right hip,

Right knee,

Right ankle,

Right big toe,

Right second toe,

Right third toe,

Right fourth toe,

Right small toe,

Right ankle,

Right knee,

Right hip,

Center of the pelvis,

Left hip,

Left knee,

Left ankle,

Left big toe,

Left second toe,

Left third toe,

Left fourth toe,

Left small toe,

Left ankle,

Left knee,

Left hip,

Pelvic center,

Navel point,

Heart center,

Hollow of the throat,

Space between the eyebrows.

Rest here at the space between the eyebrows.

Bring your attention to the breath as it flows into and out of the body.

Notice the movement of your body with each breath,

Contracting and expanding as breath flows in and out.

Bring your attention to the right side of your body.

Feel the breath flowing through the right side of the body,

From the mouth and the nose in through the lungs and flowing out and down all the way to the right leg and all the way to the right hand.

With each breath,

Feel the flow and the connection throughout your right side.

Now let go of the attention at the right side.

Bring your attention to the heart center.

Breathe in and out with your attention on the heart center,

Center of connection,

Center of courage.

Now bring your attention to the left side of your body.

Feel the breath flowing through the left side of the body,

From the nose and the mouth in through the lungs and flowing out and down all the way through the left leg to the left foot and along the left arm to the left fingers.

With each breath,

Feel the flow and the connection throughout your left side.

Now let go of the attention at the left side.

Bring your attention to the space between the eyebrows.

Rest.

Imagine your body is cold,

Cold spreading through your limbs,

Chilly as a cold spring night,

Cold spreading through your fingers and toes,

Your torso,

Your face.

Feel this.

Now let that feeling go.

Imagine that your body is warm,

Warmth spreading throughout your body.

Warm heart,

Warm face,

Warm as the bright spring sunshine,

The heat of the sun on your toes,

Your fingers.

Feel this.

Now feel both sensations at the same time.

Your body chilled by a cold breeze,

Your body warm as sunshine,

Heat and cold together.

Feel this.

Release that sensation.

Imagine a time when you felt closed off and isolated.

Let go of the memory and simply feel the sensation.

Your body separate,

Disconnected from the world around you.

Let your body feel this isolation in your limbs,

Your heart,

Your head.

Now let that feeling go.

Imagine a time when you felt open and connected.

Let go of any memory attached to the feeling and simply allow the sensation in your body.

Your body connected to your mind,

Heart open and connected to the world around you.

Feel this.

Now imagine both together.

Your body protected and separate,

But also open and connected.

No need for a story.

Simply allow the sensations to fill your body.

Feel both sensations at once.

Now let that go.

Bring your attention back to the space between your eyebrows.

Rest.

Imagine yourself at the edge of a small garden.

It is early afternoon.

It is early spring.

You feel the sun on your skin and a cool breeze against your face.

Birds are singing all around you.

A small yellow butterfly flies by you and you follow it across the yard.

The path is covered in new green growth.

You see clover leaves and violet flowers springing up.

You hear bumblebees and notice small bees circling from flower to flower.

As you reach the base of a tree,

You hear a woodpecker above you.

You rest here.

You're back against the tree.

The sun is shining.

You are supported by the tree and beneath you,

The support of the earth.

Feel this.

Now bring your attention to the space between the eyebrows.

Notice peace and stillness.

Witness yourself safe,

Soothed,

At rest,

Connected.

You rest into this pause and know that it is this pause which gives rise to transformation.

Relax in peace and tranquility.

If you set an intention at the beginning,

Repeat it to yourself now three times.

Feel your intention arising from your center,

Like a new leaf opening to the sun.

As the sun shines upon the garden,

Imagine that your wise counsel arrives.

These are beings who support and guide you.

They may be beings you know in the present or have known in the past,

Human,

Animal,

Or other,

Real,

Mythical,

Or imagined.

They arrive now and they surround you with warmth and grace.

Feel their presence.

As you recognize your wise counsel,

Notice if a soul whisper comes to you,

A word or phrase,

An image or feeling,

Some message born of your inner wisdom.

Breathe it in.

Rest with your soul whisper,

Even as your wise counsel departs.

Everything is okay.

Feel this.

Notice the peace you feel in your body.

Have the body experiencing deep peace and relaxation.

Vow to take this peace into your everyday life.

Repeat your intention three times.

Know that it has been heard and that it will lead you back to center.

Now deeply relaxed,

Begin to emerge from your yoga nidra nap.

Imagine the three circles of protection drawing back into your body.

You will carry their power with you,

For their power came from you.

Feel this.

Notice the sensation of rest in your body.

Carry it into your day,

Your sleep,

Your life.

If your eyes have been closed,

You can flutter them open.

Begin to move,

Taking small movements,

Micro movements.

Let your body guide you.

Move with gentleness.

Yoga nidra is complete.

Now your transformation may begin.