Welcome.
Thank you for joining me today.
In this Yoga Nidra meditation,
We will do a body scan,
Breath work,
And a guided journey to a winter wonderland,
Embracing the image of resting on freshly fallen snow.
The sky is clear.
The sun is out.
Sunshine sparkling on icicles as they softly melt into stillness.
Soft snowflakes drifting down,
Resting on your body as they melt,
Releasing any tension as they fall on each point of awareness.
So let's begin by getting comfortable,
Resting in your Yoga Nidra nest,
Lying on your back,
Arms at your side,
Palms facing up.
You may close your eyes.
You may choose to use an eye mask to embrace the darkness,
Embracing your inner vision.
Or if you choose to keep your eyes open,
Find a fixed still point to rest your gaze upon softly.
Adjust as you need to,
Moving any pillows or props or blankets.
Could you perhaps get 5% more comfortable?
And then settle into stillness.
Bring your awareness to your breath and breathe in gratitude for this peaceful winter day.
Invite your awareness to your heart center as you imagine your breath flowing effortlessly in and out as the snowflakes fall effortlessly,
Breathing at a rhythm of a 4-4 breath.
Inhale,
2-3-4.
Exhale,
2-3-4.
Inhale,
2-3-4.
Exhale,
2-3-4.
Inhale,
2-3-4.
Exhale,
2-3-4.
Inhale,
2-3-4.
Exhale,
2-3-4.
And now return your breath to its natural rhythm and silently state your heart's wish,
The intention for this meditation,
Also known as a sankalpa.
For this practice,
It is something simple.
I embody the quiet simplicity of nature's beauty repeating this silently to yourself.
I embody the quiet simplicity of nature's beauty.
One more time.
I embody the quiet simplicity of nature's beauty.
And now following my voice,
Invite your awareness to scan gently through your body.
Think of this body scan as a massage for your nervous system.
Imagine your awareness flowing like snow melting into a stream,
A little stream of awareness from one point to the next.
Bring awareness to the top of your head,
Forehead,
Left eye,
Right eye,
Left temple,
Right temple,
Left cheek,
Right cheek,
Left ear,
Right ear,
Upper lip,
Lower lip,
Jaw,
Jaw,
Neck,
Collarbone,
Right arm,
Right elbow,
Right wrist.
Counting the fingers on your right hand down from 5,
4,
3,
2,
1.
1.
Returning to your collarbone,
Left shoulder,
Left elbow,
Left wrist.
Counting the fingers on your left hand down from 5,
4,
3,
2,
1.
Return to your chest,
Navel,
Pelvic bowl,
Right hip,
Knee,
Right foot.
Counting the toes on your right foot down from 5,
4,
3,
2,
1.
Returning to your waist.
Notice your left hip,
Knee,
Left foot.
Counting the toes on your left foot down from 5,
4,
3,
2,
1.
Returning to the space between your eyes.
Feel a snowflake fall,
Resting softly and melting as the sun kisses it.
Become aware of a snowflake landing on your nose and melting into relaxation as the sun kisses it.
A snowflake falls on your chin,
Melting your chest.
Touched by a snowflake,
Melting as the sun connects with your chest.
Feel snowflakes fall on your right arm down to your right palm.
Melting away any tension on your right arm.
Holding the snowflake as it melts in your right palm.
Feeling your right leg and right foot as snowflakes fall and melt as the sun kisses them.
And bring awareness to your left arm and left palm as snowflakes fall and melt as the sun kisses the snowflake resting in your left palm.
And your left leg and left foot as snowflakes fall and melt as they're touched and kissed by the sun.
Bring awareness back to the center of your chest.
Welcome awareness of the whole right hemisphere of the body.
Giving time for awareness of your right side to be witnessed.
And now begin to welcome the whole left hemisphere of the body.
Giving time for awareness of your left side to be witnessed.
And now giving time for awareness to your right side,
The whole right side of your body as snowflakes gently land and melt.
Allowing for energy to soften,
Releasing any tension.
And now giving time for awareness of your left side,
The whole left side of the body as snowflakes gently land and melt.
Allowing time for energy to soften,
Releasing any tension.
And now imagine your breath is flowing in from the snowflake resting on the left palm,
Inhaling from the left palm.
Your breath moves to your heart center and exhaling down your right arm to the snowflake on your right palm.
And allow your breath to be inhaled from the right palm.
Breath moving to your heart center and exhale from the snowflake on the left palm.
Again at your own pace,
Inhale from the left palm to heart center.
Exhale from right palm and inhale from the right palm to the heart center and exhale from the left palm.
One more time,
Breathing palm to heart center to palm.
And now can you bring your attention to both hemispheres of the body simultaneously,
Taking time to welcome attention to both sides of the body.
Can you evenly distribute awareness to both the right side and left side simultaneously?
Giving time for awareness to equally saturate both sides of the body with relaxation.
The whole body receiving snowflakes gently landing and melting as the sun sparkles warmth on them.
The whole body snowflakes gently landing and melting.
Snowflakes gently landing and melting away any tension warmed by the sun.
Imagine yourself in your mind's eye making snow angels as you rest upon freshly fallen snow.
You're in a serene winter wonderland.
The sky is clear.
The air is freshly scented with pine trees.
There's scented smoke coming from the fireplace inside your cabin.
A warm fire in the fireplace waits for you.
A nourishing meal is waiting for you whenever you are ready to go inside.
Soft,
Sparkling snowflakes gently falling all around you,
Covering the ground in a blanket of white snow.
The world is calm,
Still,
Peaceful.
Sunlight radiates from a clear,
Blue sky.
You are surrounded by the beauty of freshly fallen,
Pure snow.
Feeling deeply relaxed,
You witness the snowflakes around you.
Each one is unique,
Just like you.
Dancing gently through the air as they sparkle in the sunlight.
As you breathe in the cool air,
You feel at one with this winter wonderland.
Calm,
Serene,
Hushed by the snow.
Imagine the snowflakes melting as they touch you.
And the sunshine kisses them,
Melting any tension,
Leaving behind a sense of peace and stillness.
Feel the tranquility of the space,
The snow-covered trees,
The stillness of the air,
The sparkling reflection of sun on the icicles,
The purity of the earth.
The gentle sound of ice slowly melting in the soft glow of sunlight reflected on the snow,
Wrapping you in comfort.
Allow yourself to rest deeply in this space.
With every breath,
You feel more at ease,
Letting go of remaining tension.
Let it melt as you settle deeper into deep relaxation,
Feeling the stillness,
The peace,
The safety as you lie here,
Making snow angels in your imagination.
There's no need for anything more.
You are held in this moment,
In the safe winter wonderland.
You are at peace.
And now bring your awareness to your heart center.
Silently return to your heart's wish,
The intention of your sankalpa.
I embody the quiet simplicity of nature's beauty.
I embody the quiet simplicity of nature's beauty.
I embody the quiet simplicity of nature's beauty.
Relaxing into stillness.
Again,
Take a deep,
Cleansing breath.
Inhaling from the snowflake on your left palm.
Feel the breath move to the heart center,
Filling your body.
And exhale from the snowflake on your right palm,
Relaxing any lingering tension or thought.
Rotating the breath.
Inhale from the snowflake on your right palm.
Feel the calm of a quiet winter day as you breathe through your heart center.
And exhale from the left palm.
Feel the warmth of the sun on your face.
As you release your breath to its natural rhythm.
Embrace the coolness of the snow supporting your back.
As the earth is grounding you.
And witness the effortless silence as you welcome the warmth of the sun on your face.
And the coolness of the snow as it supports your back on the earth.
Again,
Witness the sun on your face,
The snow on your back.
The sun on your face.
The snow supporting your back.
Feel the soft rhythm of the wind rustling the trees as snow falls from the pine trees.
The gentle sound of ice melting as the sun kisses the icicle.
The soft glow of sunlight reflected on the snow wrapping you in comfort.
And know this place is within you always.
You can return to the sensation of opposites at any time.
Just by breathing deeply in through your right palm.
Breath moving to your heart center.
And exhaling from your left palm.
And inhaling through your left palm.
Breathing to your heart center.
And out through your right palm.
Imagining the softness of this winter wonderland.
The glow of sunlight reflected in the snow.
And the comfort of knowing a warm fire and a freshly cooked meal is waiting for you inside your cabin.
Peace lives here.
And now when you're ready,
Bring your awareness back to your yoga mat,
Bed,
Or the earth itself.
Wiggle your toes and fingers.
Open your eyes when you're ready.
You may give yourself a gentle hug.
Turning to your side,
Softly pushing yourself up to a seated position.
Take a deep breath and a nice stretch.
As you set the intention of wakefulness returning to this day or night.
Thank you for joining me on this guided yoga nidra journey.
Remember,
As the light from the sun sparkles on freshly fallen snow.
Know that the light within me sees the light within you.
Namaste.
