Hello.
I'm Deanna and I want to welcome you to this meditation.
Yoga Nidra for menopause.
Letting go of what no longer serves you.
I'd like to invite you to find a comfortable position where your body can rest completely.
Allow yourself to settle.
Adjust anything you need so that your body feels supported.
And when you feel ready.
.
.
Please close your eyes or lower your gaze.
Take a slow breath in.
And a long,
Gentle breath out.
And again.
Breathing in.
And breathing out With every breath,
Allow your body to soften.
Allow the muscles of your face to relax.
Allow your shoulders to become heavy.
Allow your hands to rest.
And allow your legs to soften.
Your whole body is becoming still.
For the next few moments.
There's nothing you need to do.
Simply allow yourself to rest.
Bring to mind an intention for yourself.
Perhaps I release with love.
Or maybe I make space for peace.
You can also choose something like,
I welcome this new chapter with an open heart.
Repeat your intention silently three times.
Bring your awareness to your right thumb.
Your index finger.
Your middle finger.
Your ring finger your little finger.
Palm of your hand.
The back of your hand.
Your wrists.
Your forearm.
Your elbow.
Your upper arm.
The right side of your body.
You're a hip.
You're a thigh.
Yon Yee your cough.
Your ankle.
Your foot.
Your big toe.
Your second toe.
Your third toe.
Your fourth toe.
You're a little toe.
Move your awareness to the left side of your body.
Your thumb.
Your index finger.
Your middle finger.
Your ring fingers.
Your little finger palm of your hand.
The back of your hand.
Your wrist.
Your forearm.
Your elbow.
Your upper arm.
Your shoulder.
Your left waist.
You're a hip.
Your side.
Your knee.
Your cough.
Your ankle your foot.
Your big toe.
Your second toe.
Your third toe.
Your fourth toe.
And your little toe.
Bring your awareness to the back of your body.
To the front of your body.
To your whole body.
To your whole body breathing.
To your whole body resting.
Bring your awareness to your breathing.
Notice the cool air entering.
Through your nose.
And the warm air leaving through your nose.
Each breath becoming a little slower.
A little softer.
With every exhalation,
Imagine releasing something you no longer need.
Without effort.
Without force.
Simply letting go.
Imagine yourself walking through beautiful woodland in early autumn.
Golden leaves dance gently in the breeze.
The air is fresh.
The sunlight,
Warm but gentle.
The trees stand quietly around you.
Strong.
Peaceful.
And wise.
You notice leaves drifting effortlessly from the branches.
The tree does not cling to them.
It does not mourn their passing.
It simply lets them go.
Trusting that each season has its purpose.
As you continue walking,
You realize that you,
Too,
Have been carrying things that no longer belong in this season of your life.
Perhaps expectations.
Self-criticism old worries.
Or guilt.
Or the need to please everyone.
Maybe the belief that you must always be strong.
You don't need to name them all.
Simply notice what comes to mind.
Imagine holding these burdens gently in your hands.
There is no anger.
No judgment.
Only gratitude.
These things may once have protected you.
They may once have helped you.
But they have completed their work.
One by one,
Place them onto the forest floor.
As each one leaves your hands,
Notice how much lighter you become.
Keep your shoulders soft.
Your breathing deepens.
Your heart feels more spacious.
The wind moves gently through the trees.
Carrying away what no longer serves you.
Only what is ready to leave.
Only what you no longer need.
Leaving behind peace.
Freedom.
And space.
As you continue walking,
You notice fresh green shoots growing beneath the fallen leaves.
Life is already beginning again.
Quietly and patiently.
The old has nourished the new.
Nothing has been wasted.
Every experience has shaped who you are.
Every lesson has prepared you for what comes next.
You smile.
Knowing that you do not need to carry yesterday into tomorrow.
Allow yourself to rest now in this feeling of spaciousness.
Your body feels lighter.
Your breathing feels calmer.
Your mind is more quiet.
There's room for joy.
There's room for curiosity.
And there's room for peace.
You are allowed to change.
You are allowed to grow.
And you are allowed to choose what you carry from this moment forward.
Return once more to your intention.
Repeat it silently three times and allow it to settle deeply within your heart.
Bring your awareness back to your breath.
Notice the surface beneath you.
Notice the sounds around you.
Begin.
To slowly move your fingers.
And your toes.
Perhaps.
Stretch your arms overhead.
Take your time.
Carry this sense of lightness with you.
Trust yourself as you move into the next season of your life.
And when you're ready.
.
.
You can open your eyes.
Your practice is complete.
