As summer transitions to fall,
Leaves decompose,
The weather becomes colder and life slows down.
Fall is the time for eliminating what's unnecessary,
Storing only what is needed for the next season.
In traditional Chinese medicine,
The lungs take in clean,
Crisp air along with new information.
The large intestine is responsible for letting go and releasing physically and emotionally.
Fall is the ideal time to let things go for good.
Lay yourself down and take some time to get as comfortable as possible.
Dim the lights and get a blanket or an eye mask if you'd like to get extra cozy.
Ensure your head,
Back and legs feel supported.
Allow your eyes to gently close.
Take a deep breath in through your nose and exhale audibly out through your mouth.
Do that three more times.
Take a deep breath in and exhale letting go a little bit more.
Keeping your eyes gently closed,
Bring your hands into a fist and squeeze them as tight as you can,
Creating as much tension as possible for three,
For two,
For one.
Relax the hands.
This time squeeze your hands into a fist and curl your toes,
Squeezing as tightly as you can for three,
For two,
One and relax.
Let your hands and feet go.
You'll do that one more time with the whole body.
Bring your hands into a fist,
Tense your arms,
Your face,
Your core,
Your buttocks,
Upper legs,
Lower legs,
Toes,
Squeezing as tightly as you can,
Tensing every muscle cell and space within the cells with every bit of energy you have for three,
Two,
One.
Let it go.
Let it all go.
Let your body relax completely.
Take one more deep breath in through your nose and exhale any residual tension.
Release the control of the breath and allow the breath to breathe you.
We now begin the practice of yoga nidra.
Bring your awareness to your heart space behind and slightly to the left of your breastbone.
Bring to mind something that brings you joy.
Perhaps it's a loved one,
A place or an experience.
And let that feeling of joy marinate into every cell of your body.
Continue steeping in joy while letting go the source of the joy.
A sankalpa is a statement,
A reminder of your wholeness and infinite potential.
It's an I am statement in present and positive language.
For example,
It could be I am worthy.
I am strong.
I am healed.
Allow your sankalpa,
Your inner resolve to arise.
Next we'll move through a body scan.
Simply follow my voice and when I say a body part,
Place your attention and bring all your awareness to that part.
If you notice your mind is busy,
You can repeat the body part silently to yourself.
Bring your awareness to your right thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Palm of your hand.
Back of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Underarm.
Right side of the ribs and the lung.
Right hip.
Thigh.
Knee.
Lower leg.
Ankle.
Top of the right foot.
Sole of the right foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Baby toe.
Hold the entire right side of your body and your awareness.
Whole right side.
Feel your right side with your awareness now.
Move your awareness to your left hand.
Left thumb.
Index finger.
Middle finger.
Ring finger.
Pinky finger.
Palm of your hand.
Back of your hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Underarm.
Left side of the rib cage and lung.
Left hip.
Thigh.
Knee cap.
Shin.
Ankle.
Top of the left foot.
Sole of the left foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Baby toe.
Wash the entire left side of your body with your awareness.
Whole left side.
Feel the entire left side of your body now.
Now to explore the back of your body,
Moving from right to left fairly quickly.
Feel the sole of your right foot.
Sole of your left foot.
The soles of both your feet together.
Back of your right heel.
Back of your left heel.
Both heels together.
Right calf.
Left calf.
Both calves together.
Back of your right knee.
Back of your left knee.
Sucks of both knees simultaneously.
Right hamstring.
Left hamstrings.
Both sets of hamstrings together.
Right buttocks.
Left buttocks.
Both sides of your buttocks.
Back of your pelvis.
Lower back.
Middle back.
Upper back.
Feel your right shoulder blade.
Left shoulder blade.
Both shoulder blades together.
Feel your right arm.
Left arm.
Both arms together.
Back of your neck.
Back of your head.
Crown of your head.
Feel your entire back body now.
Now feel the crown of your head.
Your forehead.
Your right eyebrow.
Left eyebrow.
Both eyebrows together.
Brow center.
Right eyelid.
Left eyelid.
Both eyelids together.
Right eyeball.
Left eyeball.
Both eyes together.
Feel your right nostril.
Left nostril.
Both nostrils together.
The bridge of your nose.
Tip of your nose.
Your entire nose.
Feel your upper lip.
Lower lip.
Both lips together.
Feel your chin.
Right side of the jaw.
Left side of the jaw.
Feel both sides of your jaw together.
Then feel your whole face.
Feel the right side of your head.
Left side of your head.
Now feel both sides of your head together.
Feel the right side of your throat.
Left side of your throat.
Feel your whole neck and throat together.
Feel your right collarbone.
Left collarbone.
Both collarbones together.
Right side of your chest.
Left side of your chest.
Both sides of your chest together.
Feel the area of your abdomen from your ribs to your belly button.
Low belly.
Pelvis.
Root of your pelvic floor.
Both thighs.
Both kneecaps.
Both shins.
Both ankles.
Tops of both of your feet.
Feel your right leg from your toes to your hip.
Feel your left leg from your toes to your hip.
Feel the entirety of both of your legs together.
Feel your right arm from your fingertips to your shoulder.
And your left arm from your fingertips to your shoulder.
Now feel both arms together.
Keep your arms and your legs in your awareness and add your entire torso and your head to your feeling experience now.
Feel and sense your entire body.
Your whole body.
Feel your whole body together simultaneously right now.
Whole body awareness.
Place your awareness at the tip of the index fingers on both sides.
Sense a warm white light at the tip of the index fingers on both sides.
Follow this white light to the webbing between the thumb and index fingers.
Follow the white light along the forearms,
Upper arms,
Sides of the throat,
To the bottom corners of the nostrils.
Travel back down from the nostrils to the throat,
Upper arms,
Lower arms,
The webbing between the thumb and index fingers,
To the tip of the index fingers.
Observe the breath moving through this pathway as you slowly move up and down this line of energy.
Just gently follow the line of energy from the index fingers to the webbing,
Forearms,
Upper arms,
Side of the throat,
To the nostrils.
Taking its way back down to the tips of the index fingers.
Allow this white light to melt any areas of tension or obstruction along this pathway.
Allow the white light on both sides of the body to expand.
Allow them to expand until they merge together,
Covering the arms,
Torso,
Neck,
Head,
Pelvis,
And lower body.
Allow this white light to continue to expand until it encapsulates the whole body and the space surrounding the body,
Allowing yourself to bathe in this warm white light.
Bring your awareness to your brow center.
This location is a place to rest and reset.
Allow for the sensation of grief to come forward without any story or judgment.
Allow for the sensation of grief to come forward.
Where does grief live in your body?
Can you feel it?
Is there a sensation associated with grief?
What does it feel like?
Now let it go and release it completely.
Come back to the space between the eyebrows at the brow center.
Allow for the sensation of joy to come forward.
Allow for the sensation of joy to come forward.
Where does joy live in your body?
Is there a sensation associated with joy?
What does it feel like?
Let it go and release it completely.
Place your attention at the brow center.
Feel into the outer edges of your physical body,
Your whole body.
Notice how there is room for it all.
Every emotion,
Every sensation.
There is room for it all.
Place your awareness at the brow center.
Visualize yourself walking in a vibrant forest,
Feeling the warmth of the sun on your skin,
Hearing birds chirping.
In the distance,
You notice a metal bridge over a creek.
You slowly make your way to the bridge and walk across.
Once you're halfway across the bridge,
You notice the season begins to change.
The leaves change in colors to yellow and brown.
The temperature of the air begins to drop.
Leaves begin to fall onto the ground and decompose,
Returning to the soil.
Fallen fruit from the trees sprinkled on the ground,
Fertilizing the soil for next year's growth.
At the end of the bridge,
There's a basket with your name on it.
In the basket,
There's a thick blanket and your favorite warm drink.
You wrap the blanket around you,
Sip on your drink,
And make your way to a clearing in the forest.
It's the perfect place to rest as the sun begins to set.
You lay yourself down,
Cover yourself in the blanket and get as comfortable as possible,
Letting your bones lay heavy on the earth.
Muscles and tendons soften around the bones,
Letting go of any holding,
Any effort,
Feeling the support of the ground beneath you as you lay completely effortlessly.
Fall is the time for evolution through reduction,
Matter returning to its source in preparation for its later recreation.
Just like the fallen leaves and fruit that have let go to be transformed.
Let go.
Let go of any holding,
Tension,
Or limiting belief.
Let it seep into the ground for transmutation.
Let it all go.
Feel the outer edges of the physical body become permeable.
Every cell of your being merging with the earth,
Transforming from physical material into pure essence.
Spaciousness,
Oneness,
Pure essence.
Let go of any holding,
Tension,
Or limiting belief.
Let go of any holding,
Tension,
Or limiting belief.
Let go of any holding,
Tension,
Or limiting belief.
Bring your awareness to your heart space.
Imagine a seed rooted in your heart space.
This seed has distilled only what is needed for you at this moment.
Inside the seed contains all the materials for unconditional joy.
From this seed,
Your sankalpa,
Your inner resolve emerges.
Repeat it to yourself three times in the present tense as if it's already true at this very moment.
Let the sankalpa seep into every cell of your body and into the outer edges of your physical body,
Encompassing the whole body.
Gently wiggle your fingers and your toes.
Move the head gently right and left,
Sweetly bringing your arms overhead and stretching the whole body.
Roll onto your side into the fetal position.
With your heart subtly turned towards the earth,
Repeat your sankalpa to yourself one more time.
The practice of yoga nidra is now complete.
Whenever you're ready,
Gently make your way to a comfortable seated position or just remain as you are.
Take a deep inhale into the crown of the head.
Exhale and send the breath down the spine through the ground,
Connecting you to the earth.
Feeling that support that is always there,
Always available in every single moment,
Trusting the timing and season of your life,
Allowing you to let go a little bit more.
Hariyom Tatsan.
Hariyom Tatsan.
Hariyom Tatsan.
Hariyom Tatsan.
Hariyom Tatsan.
