Begin by finding a comfortable position laying down on your back.
Allow your arms to rest alongside your body,
Palms facing up,
And your legs to be slightly apart.
Gently close your eyes and take a deep breath in through your nose.
Hold for a moment and then exhale slowly through your mouth.
Let go of any tension with each exhale.
Breathe in through your nose.
Hold and then exhale slowly through your mouth.
Repeat this for a few more moments.
As you settle into stillness,
Bring to mind the essence of this moment.
As we approach the winter solstice,
It is a time of rest,
Reflection and renewal.
As we turn towards the light,
Silently set an intention for your practice today.
Perhaps it's to embrace stillness,
To cultivate inner warmth,
Or to honour the cycles of nature.
Now let's begin a gentle body scan.
Starting at the crown of your head,
Bring your awareness to each part of your body.
Relax your forehead,
Your eyes and your cheeks.
Feel your jaw soften and your neck release.
Allow your shoulders to drop away from your ears,
Feeling the weight of your arms and hands.
Notice your chest and abdomen.
Let them rise and fall with your breath.
Relax your hips,
Thighs,
Knees and calves.
Finally now,
Feel your feet and toes,
Allowing them to melt into the earth.
With each exhale,
Let go of any tightness or discomfort.
Now envision the winter solstice.
Picture a quiet snowy landscape,
Blanketed in white.
The world feels fresh and still,
As if time has paused.
Imagine the soft glow of the sun as it rises,
Casting gentle light on the frosted trees.
Allow yourself to feel the serenity in this moment.
As you breathe in,
Visualise the light of the sun filling your body,
Warming you from the inside.
And as you breathe out,
Let go of anything that feels heady or burdensome.
Allow the light to illuminate the corners of your being,
Filling you up,
Bringing warmth and clarity.
Now,
Acknowledge the darkness that accompanies winter,
The long nights,
The quiet moments.
Embrace the idea that just as the sun will return,
So too will the light in your life.
Reflect on what you might need to release during this time of darkness.
Old habits,
Fears or worries.
Imagine these feelings dissipating into the cool winter air,
Creating space for new growth.
As we prepare to return,
Take a few deeper breaths.
Feel the connection to the earth beneath you,
The warmth of your intention and the light within you.
When you're ready,
Gently wiggle your fingers and your toes,
Bring your awareness back to the room.
Whenever you feel ready,
Slowly now open your eyes.
Take a moment to notice how you feel,
Carrying the essence of the winter solstice with you into your day.
Thank you for joining in this practice of yoga nidra.
May you find peace,
Light and warmth within you during this season of reflection and renewal.
