Yoga Nidra To Connect To The Energy Of The Winter Solstice

Yoga Nidra is a deeply restful guided meditation. In this Nidra, we connect to the energy of the Winter Solstice.

Prepare to be taken on a journey into a state of deep relaxation during this deeply restorative and nourishing guided meditation. Afterwards, you will feel rested and renewed.

You can use Yoga Nidra to support you to get to sleep, or as a delicious Power Nap if you feel you need more rest.

Transcript

Lovely people,

I'm Emma.

Welcome to this yoga nidra that celebrates the winter solstice.

So if it's comfortable let's bring yourself to lie down and we want to get ourselves really really comfortable and cozy so please take as much time as you need now to really get yourself into a comfortable position and if there's one tiny little thing that you can do to get yourself more comfortable,

An adjustment that you need to make,

Please take it now.

Traditionally we stay still during yoga nidra but know that if you need to move at any time you can.

So when you've found yourself in that comfortable cozy position,

Closing down the eyes or lowering the eyelids if that's comfortable and starting to feel your body softening,

The face softening,

The jaw relaxing,

Feel the whole body starting to soften,

Taking some nice deep inhales and exhales through the nose,

Letting go and relaxing,

Simply sinking deeply into whatever surface is beneath you,

Feel the body resting,

The breath effortless.

Let's take a moment now to set a sankalpa,

An intention.

It might just be for this practice or you might want to set an intention that this winter solstice that will take you into 2026.

Whatever it is,

Let it come from your heart without forcing it or analyzing it and if it doesn't come straight away don't worry,

It might be something really simple like I am peaceful or I am energized.

Praise your intention in the positive present tense and repeat it to yourself like a mantra three times,

Feeling this in your body,

Saying it as if it's true,

So that in this moment it does feel true to your body.

I'm going to move your awareness now through the different parts of the body,

Just listen and illuminate each body part with your awareness,

Then move on to the next one as I name it.

Move your awareness to your mouth,

Your mouth,

Gums,

Floor of the mouth,

Roof of the mouth,

Walls of the cheeks,

Your tongue,

Lower row of teeth,

Upper row of teeth,

Mouth,

Both lips,

The space between the lips,

Tip of the nose,

The whole nose,

Both cheeks,

Right ear,

Left ear,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right eyebrow,

Left eyebrow,

The space between the eyebrows,

The whole forehead,

Both eyes,

Both temples,

Top of the head,

Back of the head,

The whole head,

A field of radiant sensation.

Moving the awareness now to the right hand,

Left hand,

Left hand,

Left hand,

Right hand,

Left hand,

Left hand,

Right hand,

Left hand,

Left hand,

Right hand,

Right shoulder,

Underarm,

The right side of the ribs,

Waist,

Right hip,

Right groin,

Right thigh,

Calf muscle,

Right ankle,

Heel,

Sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

The right side of the body,

Feel into the right side of the body.

Now we move to the left side,

Left hand,

Left thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of the hand,

Back of the hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Left hand,

Left shoulder,

Underarm,

Left side of the ribs,

Waist,

Hip,

Left groin,

Left thigh,

Knee,

Underarm,

Calf muscle,

Left ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Third toe,

Fourth toe,

Little toe,

Feel into the left side of the body,

The whole of the left side.

Now we move to the back of the body,

Back of the head,

Shoulder blades,

Whole spine,

Buttocks,

Backs of the thighs,

Backs of the knees,

Calves,

Heels,

The back of the body,

The whole of the back of the body,

Now the front,

Forehead,

Both temples,

The inner ears,

Cheeks,

Roof of the mouth,

Jaw,

Chin,

Throat,

Collarbones,

Hands,

Chest,

Ribs,

Abdomen,

Front of the hips,

Thighs,

Hips,

Shins,

Ankles,

Top of the right foot,

Top of the left foot,

The front of the body,

The whole of the front of the body,

Right arm,

Left arm,

Both arms,

Right leg,

Left leg,

Both legs,

The head,

The torso,

Both arms,

Both legs,

The whole body,

Be aware of the whole body,

The whole body resting,

Welcoming every experience that's present,

Feeling secure and at ease.

Now bring your awareness to your breath,

Sense the body breathing itself,

Experience your breath just as it is,

Not trying to change or alter anything,

Just follow the natural rhythm without changing it,

The natural flow of sensation as the breath enters and leaves the body,

Feeling it in the nostrils,

The walls of the throat,

The gentle rise and fall of the abdomen,

The body just breathing itself,

Enjoying these nourishing breaths.

Now start counting backwards on each exhalation,

Starting at 17 as you next exhale,

Inhale and exhale 16,

Inhale and exhale 15 and so on,

Carry on counting downwards on each exhale,

If you lose count or you get to zero don't worry it doesn't matter,

Just start again at 17,

Carry on counting the exhales,

If you lose count or you get to zero,

Starting again at 17,

Now imagine if you can that you're standing in a vast open field on a crisp winter's night,

The air is cool but you feel warm and cosy,

The night is still and filled with a quiet calm,

A reverence that seems to echo the sacred pause that this season provides,

Above you stretches a vast star-filled sky,

The stars sparkling like diamonds scattered across an endless velvet expanse,

The moon shines brightly,

The world feels in this moment both expansive and intimate,

As though the moment has been created just for you,

Feel the earth beneath your feet,

It's solid and grounding,

Steady beneath the stillness of the season,

Even though the surface of the earth appears dormant and still,

You can sense a deep energy pulsing within it,

Silent,

Restorative and alive,

This energy connects you to the natural cycles of life,

To the rhythm of rest and renewal that winter represents,

Take a deep breath and feel your connection to this moment,

Let the cool air fill your lungs and as you exhale,

Allow the stillness to settle deeply within you,

The winter solstice is a sacred pause,

A time to honour the longest night of the year and to celebrate the promise of returning light,

It is a moment to embrace both the peace of the darkness and the hope of the growing light,

Now imagine the darkness around you beginning to feel warm and nurturing,

Like a protective cocoon,

It's not something to fear,

It's a safe space to rest,

Reflect and restore,

In this darkness you are free to let go,

Picture yourself releasing any heavy burdens you've been carrying,

Old fears,

Negative thoughts or habits that no longer serve you,

Visualise them dissolving into the ground beneath your feet,

Where they will be quietly transformed into the earth's wisdom,

As you release,

Begin to notice a gentle light glowing within you,

It resides in your heart,

Steady and warm,

Like a soft flickering candle,

This light is your inner spark,

Your sense of strength,

Hope,

Resilience,

It's always been there,

Guiding you through every season of your life,

With each inhale,

Imagine this light growing brighter and more radiant,

And with each exhale,

Letting go,

Let anything go that you are ready to release,

Inhaling,

The light grows brighter and more radiant,

Exhaling,

Letting go of anything you are ready to release,

Now take a moment to reflect,

What parts of your life feel ready to be released into the quiet of this solstice night,

Maybe it's an old story you've told yourself,

A regret you've been holding on to,

Or an energy that no longer aligns with your path,

Visualise placing these things into the nurturing darkness,

Trusting that they will be gently transformed and transmuted,

Then ask yourself,

What do I wish to invite into my life as the light begins to return,

Is it a sense of peace,

A new opportunity,

A relationship,

Or simply a feeling of joy,

Whatever it is,

Picture it as a seed,

Glowing softly within your inner light,

Ready to grow in the days and months ahead,

Now in your minds eye,

Imagine the horizon before you beginning to shift,

A faint glow of golden sunlight appears,

Slowly spreading warmth and colour across the sky,

The first rays of sunlight break over the horizon,

Illuminating the field where you stand,

The light touches your skin,

Warming you gently and fills your heart with hope and renewal,

Feel the sunlight merge with your inner glow,

Strengthening it,

This union of light,

Your inner spark and the returning sun,

Remind you of the interconnectedness of all things,

You are both grounded in the quiet stillness of the earth and uplifted by the promise of brighter days ahead,

Let this moment be one of clarity and intention,

Release the old so that you can welcome in the new,

Honour the light within and around yourself,

Trust in the cycles of life,

Knowing deeply that light always follows the dark,

Take your time to savour this feeling,

Let the warmth of the sunlight and the peace of the moment sink deeply into your being,

Carry this sense of clarity and renewal within you,

Knowing that the light within you is a steady guide,

Even during the darkest of nights,

Recall now,

The sankalpa,

The intention,

That you set at the beginning of this practice,

Repeat your sankalpa three times,

Quietly,

Internally to yourself,

Exactly as you did earlier,

Speak it into the deepest layers of your being with meaning and intention,

Affirming and experiencing it as a felt sensation in your body,

Your intention is true in this moment,

It's now part of your heart,

Sense all that you are now aware of,

The sounds around you,

The sensations of your body,

The floor beneath you,

The room around you,

The body breathing,

Everything perfect,

Just as it should be,

Keeping your eyes closed if you can,

Start now to deepen your breath,

Gently bring some movement into your fingers and toes,

Maybe taking a stretch,

Wherever you feel like you need to reawaken,

When you're ready,

Bending your knees and rolling over onto one side,

Resting on your side for as long as you need to,

Blinking open the eyes when you're ready,

Adjusting gently to the light,

The practice of yoga nidra is now over,

Take as long as you need,

I hope you enjoyed this practice and that you embrace this energy of the winter solstice and I'll see you very soon.