Welcome to this Yoga Nidra celebrating the winter solstice.
Yoga Nidra is the practice of yogic sleep.
In Yoga Nidra,
Both mind and body relax so that the subconscious mind can float to the surface.
As I cue you through this practice,
There is no need to concentrate or focus.
Your mind may wander or you might miss a cue.
That is okay.
The goal is to allow for the natural flow of consciousness,
To let the mind drift and flow.
As we begin,
Take a moment to make yourself comfortable.
I encourage you to find savasana or another restful position.
It might feel good to have a blanket draped over you or maybe a pillow under your head.
Settle in.
Relaxing the shoulders down,
Unknitting the eyebrows and releasing the jaw.
Release the tongue from the roof of your mouth.
Let your body find ease.
As your body settles in,
Notice the sounds in the room.
Perhaps you can hear your own breath.
Perhaps there are sounds filtering in from outside of your room.
Let these sounds wash over you.
Turn your attention to your body,
The feel of your clothes on your skin,
Perhaps the blanket over you.
Just notice,
Without judgment,
Becoming more fully present in the space and in your body.
We begin yoga nidra by setting a sankalpa or intention.
This sankalpa is stated in the present tense,
As if it is already true.
Take a moment to see what sankalpa arises for you.
As it is the winter solstice,
You might choose an intention that aligns with a shift into winter.
I am slowing down for the season.
I experience the restful dark.
I am open to what the longer nights may share with me.
Once you have your sankalpa,
Repeat it silently three times in your mind.
Once you have stated your sankalpa,
We will now move into a body scan,
Shifting the mind's attention throughout the body.
Begin by focusing on the top of your head,
Now forehead and eyebrows,
Each eye socket,
The weight of your eyelids,
The feel of your mouth,
Jaw,
Chin,
Neck,
Left shoulder,
Left arm,
Left hand,
Left thumb,
First finger,
Second finger,
Third finger,
Pinky,
Space between the fingers,
Right shoulder,
Right arm,
Right hand,
Right thumb,
First finger,
Second finger,
Third finger,
Pinky,
Space between the fingers,
Chest,
Belly,
Pelvis,
Left hip,
Left leg,
Left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Space between the toes,
Right hip,
Right leg,
Right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Space between the toes,
Whole right side of the body,
Whole left side of the body,
The entire body.
Now,
Count backwards from 10 with each exhalation.
It's okay if you lose count.
Just try to imagine your body sinking deeper and deeper into stillness with each breath.
With your mind's eye,
You will now enter a winter forest.
Soft snow is all around you,
But you are bundled up with good boots and a thick coat and hat.
The chill on your face is pleasant because you are so well-dressed.
The sun is setting,
And the woods are filled with a pale blue light as twilight arrives.
Before you is a path.
You are drawn to it so you follow it deeper into the woods.
As you walk,
The sun continues to set,
And darkness filters into the trees.
Ahead,
You see your path is lined with candles,
Warmly inviting you further into the forest.
A gentle wind brushes through the leafless maples and through the needles of the pines.
A rich pine scent reaches you,
Warming you as you inhale it.
As you go deeper into the woods,
You see that the path is turning toward a large limestone formation to your right.
The candles bring you into the rocks which rise above you,
Majestic.
You can see icicles faintly gleaming in the candlelight.
You look up and see the stars starting to appear above you,
As well as a sliver of the waxing moon.
You gaze at the stars for a while,
Admire how your warm breath makes a small cloud before you.
Your body feels both energized and relaxed from your walk.
Slowly,
You begin to look around you and notice the candle path leads further toward a small cave in the rock face.
Curious,
You approach the cave,
Crawling on hands and knees to enter.
For a moment,
The cave is dark,
Though as you crawl deeper,
You see a warm light ahead.
You are drawn to it.
Soon,
You are through the tunnel and the cave opens into a wide room.
The walls seem to pulse with light,
Moving through different tones,
From blue to green to violet.
In the center of the room is a figure,
Seated comfortably.
In front of them is a cushion and blanket,
A warm cup of tea.
You approach the figure and sit down.
They gesture to you to take the tea.
You cup the mug in your hands and inhale the scent of cinnamon,
Clove,
And citrus.
The tea is slightly sweetened with honey.
You take a sip.
It warms you and you look at the guide.
This guide is your guide.
What do they look like?
Are they human or animal?
An ancestor?
A friend or other beloved?
A stranger who feels familiar?
You and your guide gaze at each other.
It is surprisingly comfortable to look into their eyes and have them look into your own.
You feel seen and held.
Something glad and promising rises in your heart.
There is no need for you and the guide to speak.
You can sense their wisdom through their presence.
You sit in silence for several breaths,
Absorbing the messages they have for you.
After absorbing messages from your guide,
They gently bow their head toward you.
You bow as well.
You know you will meet again,
That this guide is always here when you need them.
Slowly you turn around and crawl back out of the cave.
You are once again standing among the rock formations.
The candles have burned out,
But the stars are so bright you no longer need them.
You find you are more comfortable with the dark and you follow your own footsteps,
Making your way back through the snow,
Back to the place where you began.
Slowly begin returning to your body.
Take a moment to notice the weight of your legs,
Arms,
And torso.
Notice the weight of your head,
The flow of your breath in and out of your nose.
Slowly bring movement back to your body,
Gently moving your fingers and toes,
Gently turning your head side to side.
This yoga nidra is now complete.
Please take your time getting up and returning to your day.
