Hi,
This is Gabriella.
Welcome to your Yoga Nidra practice to ease the Sunday Night Blues.
Have you ever felt like weekends are too short?
Like Monday comes too soon?
Do your anxiety and worry begin to appear on Sunday evenings concerned about the week ahead?
I invite you to make this Yoga Nidra practice a regular addition to your life.
Through this guided practice,
You will rest easier,
Ease worries,
And begin to change the energy around Monday.
I invite you to become as comfortable as possible as you relax so you can wake up feeling refreshed and rejuvenated.
Lie on your back and perhaps place a bolster,
Pillow,
Or blanket underneath your knees to help support your lower back.
You may wish to lie on the couch or in bed and you may want to cover yourself with a shawl or blanket.
Allow yourself to create a space where you feel most comfortable.
If you fall asleep,
That's okay.
This meditation will continue to permeate your heart,
Mind,
And energy field as you rest.
This meditation will help ease any worries or anxieties that you may have about the week ahead.
It is time now to close your eyes and notice your breath.
Allow yourself to shift or move if you need to and then bring yourself back into comfort during this practice.
Now is the time to make any adjustments you may need to become just a little bit more comfortable.
Deepen your breath,
Rest in your awareness,
Surrender to the magic of this meditation,
And ease away the Sunday night blues.
It is now time to make your sankalpa,
Your resolve or heartfelt desire.
The sankalpa should be very simple.
Maybe you have one planned or perhaps something comes up spontaneously.
Your sankalpa should be a short,
Positive statement in a simple language.
An example of a sankalpa could be,
I rest easy on Sunday night and awaken refreshed on Monday morning.
Whatever it is,
Allow your sankalpa to come naturally to you or you are more than welcome to borrow mine.
Repeat your sankalpa three times with awareness,
Feeling,
And emphasis.
Allow it to enter your heart and enhance your energy.
We will now begin to relax each body part.
Bring your awareness to the right side of your body.
Relax the right thumb,
Right index finger,
Middle finger,
Ring finger,
Pinky finger.
Relax the palm of your right hand and the back of your right hand.
Relax your right wrist,
Forearm,
Elbow,
Upper arm.
Relax your right shoulder,
Armpit.
Right side of your chest,
Right side of your abdomen,
And your entire waist.
Relax your right hip,
Hamstring,
Thigh,
And knee.
Relax your right calf muscle,
Ankle,
Heel,
Sole of your foot,
Top of your foot,
And your toes.
Relax your right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Relax the entire right side of your body.
Begin to relax the left side of your body.
Relax your left thumb,
Left index finger,
Middle finger,
Ring finger,
Pinky finger.
Relax the palm of your left hand,
The back of your left hand,
Your left wrist,
Forearm,
Elbow,
And upper arm.
Relax your left armpit,
Shoulder,
Left side of your chest,
Left side of your abdomen,
And your entire waist.
Relax your left hip,
Hamstring,
Thigh,
And kneecap.
Relax your left calf,
Ankle,
Heel,
Sole of your foot,
Top of your foot,
And your left toes.
Relax your left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Relax the entire left side of your body.
It is now time to bring your awareness to your breath.
Follow the gentle tide of your breath,
Natural and even.
Envision your breath as a golden light flowing up and down your spinal column.
With your inhale,
The golden light flows from the tailbone to the crown of the head.
With your exhale,
It flows from the crown of the head back down to the tailbone.
Stay with your breath as it flows up and down,
Up and down,
Up and down your spinal column,
Golden,
Vibrate,
Radiant.
Now bring awareness to the sensation of heat.
Your right leg warm,
Your left leg warm,
Both arms warm,
Torso warm.
The whole body becoming hot.
All at once,
Your body becomes cold.
Legs cold,
Arms cold,
Torso cold,
The entire body cold.
Now let that go.
Now visualize on the screen of your mind the following few things for a few seconds each.
A butterfly,
A butterfly,
A butterfly.
A sparkling blue ocean.
A sparkling blue ocean.
A sparkling blue ocean.
A sunrise,
A sunrise,
A sunrise.
A warm hug,
A warm hug,
A warm hug.
A shimmering tree,
A shimmering tree,
A shimmering tree.
A restful Sunday night,
A restful Sunday night.
A restful Sunday night.
A delightful book,
A delightful book.
A delightful book.
A dear friend,
A dear friend.
A dear friend.
A floating cloud,
A floating cloud,
A floating cloud,
A butterfly.
It is now time to repeat the sankalpa that you made at the beginning of this practice.
Allow it to enter more deeply into your heart and energy.
May your Sunday night be full of ease and deep rest.
May your Monday morning be full of possibility and hope.
May you rest in the energy of your heartfelt desire.
It is time to initiate our slow and gentle return.
Listen to the sounds around you.
Feel your body.
Feel your breath.
Gently begin to move your hands and feet.
Maybe you want to stretch your arms over your head and yawn.
Do what feels good to you.
Draw your knees up to your chest.
Gently rock from side to side.
Roll over onto your side.
And in your own time,
Come up to sitting.
The practice of yoga nidra is now over.
