Hi lovely people,
My name's Emma and today I'm going to talk you through a yoga nidra which focuses on the cross quarter festival of Imok.
Imok signifies the halfway point between the winter solstice and the spring equinox.
So we're now starting to see signs of spring,
Like some little green leaves,
Some little shoots,
Some snowdrops,
But we're still in the hibernation phase of winter.
If it's comfortable for you,
Please go ahead now and bring yourself to lie down.
Maybe you lie on your back,
Or maybe you prefer to lie in a different position.
Please choose whatever works for you.
Spend as much time as you need getting yourself really comfortable.
Have any little fidgets or movements that you need to make sure you feel really cozy and warm.
If you need to pause this and go and grab another cushion or another blanket,
Please do.
You want to be completely warm,
Completely comfortable.
And when you've found that comfortable position,
Softening the body with your exhale,
Letting yourself start to sink down.
And just start by observing the thoughts that you want your attention right now.
What is going on in your mind?
And instead of pushing the thoughts away,
Just let them be there.
But see if you can let them be in the background.
Maybe visualizing yourself turning the volume down on your thoughts.
And as you do that,
Turning the volume up on the experience,
The sensations of your body.
Feeling cozy and snug.
Maybe taking some nice long exhalations.
And with each exhalation,
Softening,
Letting go.
Letting your deep breath flow freely.
Let's take a moment now to set us on kalpa and intention.
Your heart's desire.
A personal affirmation of something that you would like to grow in your life.
Maybe it's something simple like,
I am at peace.
Or I am joyful.
Maybe it's something more specific.
Phrasing whatever your personal affirmation is,
In the positive present tense.
And repeating it to yourself with intention three times.
Say it with meaning as if it is true.
These intentions are now planted.
They will start to grow from now on.
And become true in your life.
I'm going to move your awareness now through the different parts of the body.
Just listen.
And as I name each part of the body,
Feel it softening and letting go of any tension.
Then move on to the next part as I name it.
Inviting even more softness and rest into the body.
Letting go of any tension.
We'll start with the feet.
Right foot.
Left foot.
Both feet.
Right ankle.
Left ankle.
Right ankle.
Both ankles.
Right shin.
Left shin.
Both shins.
Right knee.
Left knee.
Both knees.
Right thigh.
Left thigh.
Both thighs.
The space between the feet.
The space between the knees.
The tailbone.
The pelvic floor.
Right hip.
Left hip.
Both hips.
The belly.
The lower back.
The spine.
The heart.
The whole of the chest.
The shoulder blades.
And the whole of the upper back.
The space between the right arm and the upper body.
The space between the left arm and the upper body.
Now flowing down to the hands.
Right hand.
Left hand.
Both hands.
Right wrist.
Left wrist.
Both wrists.
Right forearm.
Left forearm.
Both forearms.
Right elbow.
Left elbow.
Both elbows.
Right upper arm.
Left upper arm.
Both upper arms.
Right shoulder.
Left shoulder.
Both shoulders.
The throat.
The neck.
Chin.
Jaw.
Floor of the mouth.
Roof of the mouth.
Cheeks.
Nose.
Tip of the nose.
Inner ears.
Both temples.
Forehead.
The whole of the face.
The sides of the head.
The back of the head.
And the top of the head.
The whole of the head.
The whole of the front of the body.
The whole of the back of the body.
Head.
Toes.
Torso.
Legs.
The whole body.
The whole body.
The whole body.
Softening.
Resting.
Become aware now of the parts of the body touching the surface beneath you.
How does it feel there when you breathe?
Can you feel any movements?
They might be very subtle and small.
Maybe you don't feel anything at all and that's also a valid sensation.
Be aware of the parts of the body resting down on the surface beneath you.
Being held.
Supported.
Now bring your awareness.
To the parts of the body.
Facing up to the ceiling.
And feel,
Sense or imagine.
A feeling of lightness.
Each inhalation creates space.
And with each exhalation.
You soften into that space.
As you inhale.
Parts of the body expand.
Up towards the night sky.
Towards the stars.
And as you exhale.
Parts of the body soften back to you.
Embracing you like a gentle hug.
Inhaling up towards the night sky.
Exhaling.
Grounding.
Centering back down.
Inhaling up to the sky.
Exhaling down to the ground.
Inhaling lightness.
Exhaling.
Grounding.
Letting go of that sensation now.
Visualise if you can.
Yourself walking along a path.
You're travelling through a forest.
And as you walk.
You notice that the trees are covered.
With the vibrant hues of autumn.
There are reds.
Oranges.
And yellows everywhere.
A few leaves have fallen on the ground beside you.
The air is cool and crisp.
Stand for a moment.
And take in.
The scent of autumn.
As you continue down the path.
You see the sky becoming darker.
The air has become more brisk.
And the leaves are gently falling around you.
Soon the trees are bare.
And there's a crunching sound beneath you.
You look down and the leaves are no longer bright.
With the colours of autumn.
They're now brown and brittle.
And there's a light touch of frost on them.
Winter has arrived.
Breathe deeply.
So that you can smell.
And taste.
The difference in the air.
The darkness is full now.
But above you there is a full moon lighting your way.
A snowflake falls in front of you.
Drifting down ever so slowly.
Soon another drifts down and another.
As you walk further.
The snow begins to fall heavily.
The crunch of your feet on the leaves is muffled.
And soon you can't hear anything at all.
A blanket of pure white snow covers the forest floor.
Everything is quiet and still.
There's a sense of magic in the air.
A feeling of being in some other special place.
The real world has vanished with the sun.
And all that remains now.
Is you.
And the darkness of winter.
The snow glistens in the moonlight.
The night is cold.
You can see your breath before you.
In the moonlit air.
As you continue through the forest.
You begin to see a faint glimmer of light ahead.
Unlike the silvery light of the moon.
This is red.
And bright.
You're beginning to get cold and ill.
And the idea of warmth and light feels promising.
You walk on.
And the red light draws closer.
There's something special about it.
Something of relief and change and warmth.
You walk through the snow up a steep path.
The snow is now up to your knees.
It's becoming more difficult to travel.
And you feel a little bit cold.
All you want more than anything.
Is a warm fire.
And some hot food.
And the companionship of your loved ones.
But it seems that there is nothing but you in the snow and the night.
It seems as though the light has grown closer.
And yet it's still unreachable.
Eventually you give up.
There's no reaching it.
You just keep walking through the snow.
As you come over the hillside though something happens.
The forest is no longer surrounding you.
In fact there are only a few trees left on this side of the hill.
Off in the distance.
To the east.
The sun is rising.
You continue on the path.
And the snow fades away.
No longer are you walking through great drifts.
Instead.
You're on a muddy track.
Crossing an open field.
In the meadow.
A tiny buds.
Grass is peeking up.
From the dead brown earth.
Here and there.
A cluster of bright flowers.
Appears behind a stone.
Or beside the path.
As you begin to walk forward still.
The sun rises higher.
And higher.
Bright and orange in its glory.
Its warmth embraces you.
And soon.
The night of cold and darkness is forgotten.
Spring has come.
New life abounds.
Flowers and vines are beginning to grow.
The earth is no longer dead and brown.
But vibrant.
And fertile.
As you walk in the sun's warmth.
You realise that winter has truly left you.
And that you.
Are renewed.
And reborn once more.
Stand and bask in the light of the sun for a few minutes.
And as you stand here in the sun.
Consider.
What sort of abundance you are looking forward to.
As the season changes.
Think about the seeds you wish to plant and nurture.
What will you plant in the garden of your life?
What new life will you bring forth?
Recall now.
The sankalpa.
The intention.
That you set at the beginning of this practice.
As you did at the beginning.
Repeating your personal affirmation,
Your heart's desire.
Three times for yourself with meaning.
These intentions.
Are now planted.
If you nurture them they will start to grow from now on.
And become true.
In your life.
Sense.
All that you are now aware of.
The sounds around you.
The sensations of your body.
The surface beneath you.
The room around you.
The body breathing.
Everything is perfect.
Just as it should be.
Keeping your eyes closed.
Start now.
To deepen your breath.
Gently bringing some movement back into the body.
Maybe wiggling fingers and toes.
Maybe turning the head gently side to side.
Maybe taking a stretch.
Or hugging your knees into your chest.
See what you feel like you need to start to reawaken.
When you're ready.
Gently rolling yourself over onto one side.
Rest.
Resting on your side for as long as you need to.
Slowly start to blink open the eyes.
Adjusting gently to the light.
The practice of yoga nidra.
Is now over.
Stay where you are for as long as you need to.
Maybe just looking gently around the room that you're in.
To ground yourself back into your surroundings.
Taking as much time as you have or that you need.
And gently bringing yourself back up to sit.
Whenever you feel ready.
Please be gentle and steady with yourself as you ease yourself back into your day.
I hope you enjoyed this yoga nidra.
I'll see you very soon.
