Hello and welcome.
This is Angela and thank you so much for joining me for this yoga nidra practice to help us blossom into the season of spring.
Finding yourself in a comfortable place to lie down or if you prefer a place to sit up supported.
Getting ready for this yoga nidra practice to help you shift beautifully into the season of rebirth.
Possibly having a thin pillow or blanket tucked comfortably under your head or possibly covering yourself with a blanket.
Doing anything you need to do to become as comfortable as possible.
Setting aside anything that's on your mind.
Right now there's nothing you need to do.
Setting everything aside for this time to connect within.
If you are lying in shavasana the legs are apart and the feet are flopped out to the sides.
Your arms are away from the body leaving space beneath the armpits and the palms are facing upward.
In whatever position you find yourself shoulders are relaxed away from the ears and check that your neck is in line with the rest of the body and it's feeling comfortable.
Checking for any lumps or bumps of clothing or jewelry or the surface beneath you that might draw your attention away.
Scanning your whole body and checking that you are as comfortable as can be and that there's nothing calling your attention.
Nothing that might draw your attention away from your practice of yoga nidra.
Taking a deep breath in and a long breath out.
Taking another breath in and as you exhale feel yourself settle and let go.
Now is the time to take any final adjustments you need so you can be still in your yoga nidra practice.
Making sure you are completely comfortable and can completely surrender all doing.
Know that you can move whenever you need to but make yourself so comfortable you'll have absolutely no desire to.
Begin to feel the stillness.
Resting in the stillness.
Now starting to become aware of any distant sounds.
Allowing your sense of hearing to extend out.
Receiving all sounds effortlessly and without analysis.
Simply receiving with effortless awareness.
Now bringing your hearing into the room and receiving sounds within the room or the space that you reside.
Listening for the soft sounds of your own body breathing.
Feeling the body resting.
Being aware of your body breathing.
Your body breathing itself.
Nothing to do.
No need to concentrate too much.
Just effortless awareness.
And saying softly and silently to yourself,
I am going to practice yoga nidra.
I will remain awake and aware.
Yoga nidra has now begun.
I'm setting a sankalpa or an intention here with a focus of shifting into the spring season.
Know that spring is arriving.
Feel that spring is arriving.
All of nature is waking up.
Rested and renewed and ready to spring forward in a beautiful way.
Beautiful new ways.
Sunshine making a glorious reappearance.
Plants sprouting up.
Birds' eggs hatching.
All of life is new.
And you too can emerge in a radiant new form.
Re-energized and fresh.
Picture yourself effortlessly following the spring rhythm of nature.
The season of rest is ending and the season of rebirth is arising.
Without any fear,
Allowing yourself to imagine change for yourself.
Leaving behind any ideas or behaviors that feel heavy.
What will you leave behind?
Allowing space for your metamorphosis.
Knowing that it's perfectly natural to follow the rhythm of change right now.
Embracing the potential and change.
Opportunity for new experiences,
New perspectives,
New learning,
New growth.
New levels of joy and peace and knowledge.
And picturing yourself being reborn,
Reinvented.
What will it look like?
Sound like?
Feel like?
Allow your heart to lead the way and feel into it.
Know that your heart's desires will be amplified by the energy of the spring season.
It is the ideal season to renew momentum.
Setting an intention for spring.
Silently repeating to yourself,
I shift beautifully into the season of rebirth.
I shift beautifully into the season of rebirth.
I shift beautifully into the season of rebirth.
Now taking a trip through the body,
Witnessing with curiosity and effortless awareness.
Allow the mind to hop from one body part to the next.
No need to think,
Just awareness.
Awareness of any sensations or thoughts or feelings that might arise,
But without attachment.
Simply noticing and moving freely on.
Bring awareness to the point between the eyebrows.
The point between the eyebrows.
The hollow of the throat.
The right shoulder.
The right elbow.
Effortless traveling deep in the body.
Down to the middle of the right wrist.
The right thumb.
The tip of the index finger.
The tip of the middle finger.
The tip of the ring finger.
The tip of the little finger.
Back up the right wrist.
The elbow.
The shoulder.
The hollow of the throat.
Sweeping awareness over to the left shoulder.
Down to the left elbow.
Deep in the body.
Effortless.
The middle of the left wrist.
The left thumb.
The tip of the index finger.
The tip of the middle finger.
The tip of the ring finger.
The tip of the little finger.
Back up the left wrist.
The left elbow.
The shoulder.
The hollow of the throat.
The center of the chest.
The heart center.
The heart center.
The heart center.
The right side of the chest.
The heart center.
The left side of the chest.
The heart center.
The navel center.
The tip of the tailbone.
The right hip joint.
The right knee joint.
The right ankle joint.
The right big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the baby toe.
Back to the right ankle joint.
Knee joint.
Hip joint.
Tip of the tailbone.
Sweeping awareness to the left hip bone.
Left knee joint.
Ankle joint.
The left big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the baby toe.
Back up to the left ankle.
Knee joint.
Hip joint.
Tip of the tailbone.
Navel center.
Heart center.
Hollow of the throat.
The eyebrow center.
The eyebrow center.
The eyebrow center.
Now become aware of the chest.
Notice the body breathing itself.
The chest gently rises and falls with each breath.
Nothing for you to do.
Simply witnessing.
Now bringing awareness to the nostrils.
Without making any changes to the breath,
Feel that the breath is coming in from far away in two separate streams through the nostrils.
Two streams coming in through the nostrils and meeting at the space between the eyebrows.
Two streams coming in from afar through the nostrils to meet at the point between the eyebrows.
The third eye.
Keep breathing in this way.
Two streams from afar meeting at the point between the eyebrows.
The eye of intuition.
And feel the third eye center with each breath.
Locate it behind the center between the eyebrows and the center of the brain.
Behind the center between the eyebrows and the center of the brain.
This is the center for intuitive knowing.
As you bring awareness to the third eye,
You bring energy or prana.
Where the awareness goes,
Energy flows.
Inhale,
Exhale.
Continue to breathe in this way.
Now counting down from 16 to 1.
Inhaling to the third eye,
16.
Exhale 15.
Inhale the third eye,
14.
Exhale 13.
And so on down to 1.
If you lose track or start again,
You can finish or start at any point.
Now let go of the count.
It doesn't matter what number you got to or if you lost track.
Letting go of the count now.
Now beginning to manifest sensations in the body.
Start by developing the feeling of heaviness.
Each part of your body becoming heavier and heavier.
Heavy like lead.
Feel the right leg heavy like lead sinking into the surface beneath you.
The left leg becoming heavier and heavier.
Sinking down so heavy.
You couldn't lift it.
Now feel heaviness in the hips,
The back,
The chest.
The torso is sinking into the surface beneath you so heavy.
Shoulders now sinking.
Heaviness extending down the arms into the hands.
Heavy hands like lead.
Head heavy sinking down into the surface beneath you.
Manifesting the sensation of heaviness in the whole body.
The entire body heavy like lead.
Now let go of the sensation of heaviness.
Completely let it go.
Release the sensation of heaviness from every part of your body.
Now awaken the sensation of lightness in the body.
Feel that every part of the body is filling up with lightness like a helium balloon.
The body becoming lighter and lighter.
The right leg becoming light almost lifting up.
The left leg filling up with lightness and almost floating right away.
The right arm becoming lighter and lighter.
The left arm becoming lighter and lighter.
The hips and the torso becoming light,
Filling up like a helium balloon.
And the sensation of floating right up.
And finally the head filling with the sensation of lightness floating.
The entire body floating.
Light as air.
Experience lightness throughout the entire body.
Absolute lightness.
Now let go of the sensation of lightness.
Allow your body to gently release the feeling of floating.
Completely let go of the sensation of lightness.
Notice you can manifest or let go of the sensations of heaviness and lightness anytime you need to.
Now beginning the process of allowing the subconscious mind to open and creativity to flow forth.
A series of symbols will be named.
Images,
Thoughts,
Or feelings might arise.
Continue to be the witness.
Effortless.
Simply watching with detached awareness.
A pink scarf.
A bowl of berries.
Dusty books.
Morning sunlight.
A evergreen tree.
Raindrops on a window.
Fluffy mittens.
A railway track.
Red bricks.
A blue sky.
Returning to our Sankalpa.
Now is the perfect time to repeat your spring intention again.
If you repeat it with the feeling and awareness now,
It cannot fail.
Saying softly to yourself mentally,
I shift beautifully into the season of rebirth.
I shift beautifully into the season of rebirth.
I shift beautifully into the season of rebirth.
Know that your intention has been received deep in your being and is already manifesting.
Take a moment to feel the joy of your intention manifested.
Becoming aware of your breath.
Your body resting and breathing itself.
And listen for the soft sound of your own body breathing.
Feeling the sensation of your body breathing.
Softly becoming aware of the external.
Becoming aware of the room or the space you are in.
And listen to the sound surrounding you.
Know that your practice of Yoga Nidra is coming to an end.
Developing awareness of your body and the place you are in.
Feel your awareness coming back into the body.
Your Yoga Nidra is now complete.
Beginning gentle movements in the body.
Wiggles of the toes and fingers.
Make any gentle movements with the body that feels good.
Now making any larger movements.
Move your feet or your legs and your hands and your arms.
Move any body parts that are calling you.
And if you are lying down,
When you are ready,
Roll to your right side.
And taking three deep,
Deep breaths here.
Recalling anything that spoke to you in your Yoga Nidra practice today or this evening.
If you are lying down,
Press yourself softly up to sitting.
Maybe keeping your eyes closed for just a little longer.
Take your time.
There's no rush.
Sitting comfortably with your back straight.
And take a deep breath in,
And a long breath out.
And one last time,
Repeating to yourself silently,
I shift beautifully into the season of rebirth.
Hold these feelings of shifting beautifully into the season of rebirth.
As you softly open your eyes,
Allow your eyes and your awareness to adjust back into the space surrounding you.
