Winter Solstice Yoga Nidra: Embrace The Light Within

Welcome the transformative energy of the Winter Solstice with this deeply restorative Yoga Nidra meditation. In just 31 minutes, journey through visualization, relaxation, and intention-setting to honor the stillness of the longest night of the year and embrace the light within you as it begins to grow stronger.

This guided meditation is designed to help you release what no longer serves you, reflect on your journey, and plant seeds of hope and intention for the year ahead. Perfect for those seeking renewal, inner peace, and a deeper connection to the natural rhythms of life.

What to Expect:
- Guided visualization to journey through the solstice energy, from stillness to light
- Calming body relaxation to release tension and invite inner peace
- Reflection prompts to release the old and embrace new intentions
- Connection to the symbolic light of the Winter Solstice

Embrace the stillness, ignite your inner light, and step into the season of renewal with grace and clarity.

Transcript

Welcome to this guided meditation for the winter solstice.

I'm Anna and I'm so honored to be guiding you through this yoga nidra designed to connect you with the still,

Reflective energy of the longest night of the year and embrace the promise of renewal.

As we honor the turning point where darkness begins to give way to light,

Let us prepare to journey inward and rediscover the warmth and hope that is within us.

The winter solstice marks a profound moment in the natural cycle.

It is a time for stillness,

Introspection and renewal,

A sacred pause to honor both the lessons of the past year and the light that is steadily growing as we move forward.

Coinciding with the shift towards longer days,

It invites us to plant the seeds of our intentions for the year ahead.

This is the time to reflect on what we wish to release,

Nurture our inner light and align with the rhythms of the year.

If autumn symbolizes letting go,

Then winter represents patience and trust.

We must embrace the quiet,

Trusting that the seeds we plant now will sprout when this is the time,

When the time is actually right.

This is a journey of surrender,

Of finding peace in the stillness and purpose in the cycles of growth.

Winter reminds us that even in the deepest darkness,

Light always returns.

It is a time to honor our resilience,

To cultivate inner warmth and welcome the opportunities that lie ahead.

Let us embrace the season of reflection,

Renewal and hope together.

This season,

Winter,

Is an opportunity to turn inward,

Finding meaning in our journey and embrace the light within even when uncertainty arises.

This is the rhythm of nature.

The quiet of winter prepares the way for new beginnings and a period of growth and renewal.

During this meditation,

You'll be guided to deepen your connection to the light that resides within you,

Fostering a sense of hope and renewal.

As you settle into this practice,

Allow yourself to fully embrace the stillness and introspection of the winter solstice,

Drawing upon its energy to support your intentions and inner peace.

Let us begin by finding the most comfortable space you could think of,

Making sure that you take the next minute or so to create this sacred space,

Maybe using pillows to support your neck and low back.

You could even consider covering your eyes if you have a night pillow or something to cover your eyes if that feels safe for you,

Really making sure you're building a very sacred nest to rest.

Now begin by bringing your attention to your breath.

Notice the natural rhythm of your inhalations and exhalations,

Feeling the air entering through your nose,

Feeling your lungs,

And then gently flowing out as you exhale.

With each breath you take,

You allow yourself to become more present in this moment.

Now directing your awareness to the points of contact between your body and the surface beneath you,

Feeling the support of the chair,

The floor,

The bed,

The sofa.

Really allowing yourself to sink a little deeper into that support with each exhale you take.

Now begin to bring your awareness to the center of your heart,

Awareness at the center of your chest,

Feeling the sensation of energy at the heart center,

Allowing this awareness to bring forth your sankalpa or intention for this practice,

Planting this heartfelt desire like a seed in the fertile garden of your heart.

If you're working with a primary sankalpa,

You can bring in that now or perhaps you can repeat.

I honor the stillness within and trust in the light that guides my path.

Embracing the energy of renewal and transformation as I welcome the light of the winter solstice.

I honor the stillness within and trust in the light that guides my path.

Embracing the energy of renewal and transformation as I welcome the light of the winter solstice.

I honor the stillness within and trust in the light that guides my path.

Embracing the energy of renewal and transformation as I welcome the light of the winter solstice.

We will now move through a rotation of consciousness,

Experiencing a sensation of energy at each point.

Moving from point to point,

You may like to imagine a healing light touching each point I name and welcoming in sensations of prana life force energy in each point.

Beginning on the right side of the body,

Feel sensations of energy in the right hand thumb,

Second finger,

Third finger,

Fourth finger,

Pinky finger.

Experience sensation of healing light inside the palm of the right hand,

Back of the hand,

Middle of the wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder joint,

Armpit,

Right side of the chest,

Heart center.

Sensation of energy traveling down the right side of the waist,

The right hip,

The right thigh,

The right knee,

Right ankle,

Right heel,

Top of the foot,

Sole of the foot.

Feel energy in the right big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe.

Experience the sensation of pranic life force energy lighting up the entire right side of the body.

The whole right side of the body is alive with this pranic life force energy.

Now taking your time to float your awareness of sensations of energy over the left side of the body.

Feel sensations of energy in the left hand thumb,

Second finger,

Third finger,

Fourth finger,

Pinky finger.

Experience the sensation of healing light inside the palm of the left hand,

Back of the hand,

Middle of the wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder joint,

Armpit,

Right side of the body.

Armpit,

Left side of the chest,

Heart center.

Sensations of energy traveling down the left side of the waist,

The left hip,

The left thigh,

Left knee,

Left ankle,

Top of the foot,

Sole of the foot.

Feel energy in the left big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe.

Experience the sensation of pranic life force energy lighting up the entire left side of the body.

The whole left side of the body is alive with this pranic life force energy.

Now feeling the whole left side and the whole right side simultaneously.

Feel both sides together as a whole field of sensation.

Feel the right foot,

Feel the left foot,

Right leg,

Left leg,

Right hip,

Left hip.

Lower back,

Middle back,

Upper back,

Right arm,

Left arm,

Right shoulder blade,

Left shoulder blade.

Back of the neck,

Back of the hand,

Top of the hand,

Forehead,

Right eye,

Left eye.

Mind's eye center between the eyes,

Right temple,

Left temple,

Right ear,

Left ear.

Experience the sensation of energy between the ears,

The right nostril,

The left nostril,

Upper lip,

Lower lip,

Tip of the tongue,

Base of the tongue,

Right side of the jaw.

Left side of the jaw,

Center of the throat,

Heart center,

Solar plexus,

Navel center,

Root center.

Experience the whole body,

The right side,

The left side,

The front,

The back.

Sensations of pranic life force energy lighting up the whole body together.

Now become aware of your belly and your chest.

Notice the rise and fall as your body is breathing itself.

There is nothing we need to do.

To simply witness your body being breathed.

Now bring awareness to your nostrils.

Feel the breath move into the nostrils.

Drawing your awareness to your right nostril.

Feel warm stream of air flowing into the right nostril,

Creating warmth in the whole body.

Now bring awareness to your left nostril.

Feel a cool stream of air flowing into the left nostril,

Creating a sense of coolness in the whole body.

Now bring awareness to both nostrils simultaneously.

Feel the balance of two streams of breath coming in through the right stream,

The left stream.

Warmth,

Coolness.

Feel the balance of both the right and the left nostril and the balance of warmth and coolness throughout your whole body.

Now begin to just feel the sensations of warmth throughout the body.

Begin to imagine your body is being held and supported by a warm soft sand underneath you.

Feel the warm rays of the sunlight touching your skin.

Feel your whole body warm and supported.

Now feel a sense of coolness.

A cool ocean mist gently touches your skin.

The feeling of the cool ocean washes over you.

Now feel warm and cool at the same time.

Feel the sensations of warmth and coolness together at once.

Just witnessing these sensations.

Now let that go and feel the echo of balanced energy radiating into each cell.

Letting the body feel completely balanced while resting.

Now imagine yourself in a quiet winter landscape.

You're standing at the edge of a snow-covered forest as twilight descends.

The air is cool and fresh,

The snow sparkles softly and everything around you feels calm and quiet.

You then take a step forward hearing the crunch of snow beneath your feet and begin to walk into the forest.

The trees stand tall and silent around you.

The branches are heavy with frost.

The path is gently shaded but as you walk further into the forest a soft golden light begins to shine through the trees.

It is guiding you forward wrapping you in its warmth as you reach a clearing.

In the clearing you see a stone circle path in gentle golden light.

At the center of the circle there is a radiant flame glowing brightly against the winter landscape.

This flame is representing the light of the solstice.

The eternal light within you that burns steadily even in the darkest of the times.

As you approach you feel its warmth reaching out to you.

Melting any heaviness or doubt you can carry still with you.

Feel the waves,

The tensions being melted down by the flame.

As you then sit near the flame you take a moment to reflect.

What do you wish to release into the darkest of this long night?

Visualize yourself placing whatever you want to release into the flame and watch it transform into the sparks of light that rises into the night sky dissolving completely.

Now focus on what you wish to cultivate as the light returns.

In your mind's eye see yourself planting seeds of intention in the snow around the flame.

The seeds are representing your dreams,

Your hopes and aspirations for the year ahead.

Watch as the warmth of the flame nurtures those dreams,

Those seeds promising growth and renewal when it is the right time.

You sit with the flame,

Feeling its energy filling your entire being.

Its light expands within you illuminating every part of you.

You realize that this light has always been within you a source of strength,

Resilience and hope.

Now letting your visualization go for now,

Knowing that everything is being taken care of by Divine and that you can deeply rest.

Enjoy resting in blissful awareness.

Know that you're perfect and whole,

Resting here in silence.

As you sit with the stillness of the winter solstice,

Feel the gentle warmth of the light within you.

Letting this quiet yet powerful energy of renewal fill your being,

Surrounding your heart with peace and hope.

In this serene and reflective space,

Allow the light to nurture your intentions.

Gently bringing your mind to your sankalpa,

Your heartfelt intention.

If you're working with a primary sankalpa,

You can bring in that now or perhaps you can repeat.

I honor the stillness within and trust in the light that guides my path.

Embracing the energy of renewal and transformation,

As I welcome the light of the winter solstice.

I honor the stillness within and trust in the light that guides my path.

Embracing the energy of renewal and transformation,

As I welcome the light of the winter solstice.

I honor the stillness within and trust in the light that guides my path.

Embracing the energy of renewal and transformation,

As I welcome the light of the winter solstice.

Allow yourself to rest in this feeling of peace and renewal.

Feeling the gentle light within,

Glowing steadily,

Filling you with warmth,

Hope and quiet strength.

Knowing that this light is always within you,

Ready to guide you through the darkest moments and illuminate your path forward.

Taking a moment to thank yourself for showing up to honor and connect with the energy of the winter solstice.

By embracing the season of stillness,

You allow yourself to space,

To find that space to reflect,

To release and nurture the seeds of your future intentions.

As the days grow longer and the light begins to return,

Trust in your ability to bring warmth and hope to your life and those around you.

Just as the cycles of nature unfold in their perfect timing,

So you too in your own journey.

Remember that this is a sacred space of connection that is always here within you,

For you.

Ready to be revisited whenever you need,

To find your inner light.

By honoring the solstice,

You set in motion a period of transformation that will carry you forward into the light few days ahead.

Gradually,

Slowly deepening your breath.

And as you deepen the breath,

You start to bring your awareness back to your surroundings.

Maybe wiggling your fingers and toes,

Gently stretching your body,

Yawning or sighing it out.

And when you're ready,

Gently bring your hands to touch your heart.

As you feel your heart beating,

Just notice how you feel.

Carrying the sense of light,

Stillness and renewal into the rest of your day.

And then from that space,

Bring your hands in prayer.

Anjali Mudra,

Start rubbing the palms,

Rubbing the palms as quickly and strongly as you can.

Once you have enough,

Gently bring the hands into your face.

Inhale that heat,

That space you've created.

And as you exhale,

Gently blink your eyes open.

And with that,

I welcome you back.

And from that space,

I thank you so,

So much for being here with me and I send you so,

So much love.

And I hope to see you in our next time together.

From my love,

My heart,

To yours,

With much love.

Namaste.