Hi everyone,
It's Heather here.
We're going to practice an autumn or metal element yoga nidra.
So lie down in shavasana and make yourself comfortable.
Adjust your position,
Clothes and blankets so that you can be as comfortable as possible for practicing yoga nidra.
Now take a few deep breaths and as you exhale allow yourself to relax.
With each exhalation feel yourself sinking deeper and deeper into a relaxed state.
After yoga nidra you will return to full awareness with a feeling of lightness and openness.
But for now,
Allow yourself to relax as deeply as you can.
If you have a sankalpa or positive intention,
Repeat it now mentally to yourself three times.
It should be repeated with full awareness and feeling.
Now bring your awareness to your breath again.
Notice the natural rise and fall of the breath.
The air moving effortlessly in through your nose and out through your nose.
Notice the sensation of the air moving in through the nostrils and out through the nostrils.
Now bring your awareness to the top of your head.
Allow the head to relax and the mind to become still.
The whole head becomes heavy and relaxed.
Now allow that feeling of relaxation to spread from the head down through the neck and out across the shoulders.
Feel the feeling of relaxation spread down both arms to the tips of the fingers so that both arms become heavy and relaxed.
Now feel the feeling of relaxation spread from the shoulders,
Across the chest,
The tummy and down to the hips and pelvis.
And then down to the back of the body,
The shoulder blades,
Spine,
Either side of the spine to the buttocks.
Now feel that feeling of relaxation spreading further down both legs all the way to the tips of the toes.
Feeling both legs heavy and relaxed.
The whole body completely relaxed.
The whole body now.
Resting,
Sinking deeper and deeper into a relaxed state.
Bring your awareness now back to the breath and start counting backwards from 54 to 1 with each inhalation and exhalation.
Inhaling 54.
Exhaling 54.
Inhaling 53.
Exhaling 53 and so on.
All the way down to 1.
If you lose concentration,
Simply return back to 54 and start again.
Focusing on the breath and focusing on the counting.
Now imagine you are walking through a park in autumn.
Notice the rich colours of the leaves on the trees.
Notice the leaves on the ground that have already fallen.
The trees effortlessly letting go.
The leaves returning precious minerals to the ground to support future growth and releasing what is no longer necessary.
Kick up the leaves.
Notice the lightness with which they return to the ground.
Embody the qualities of the metal element.
Effortlessly letting go of what no longer serves you,
Knowing your value.
Feel the value of your energy as it circulates through your body.
Now,
Bring your awareness to Chittikasha,
The space just behind the forehead.
Rest your attention there for a short while.
You may notice images,
Colours,
Shapes and patterns.
Simply observe with no attachment as if you are watching a movie screen.
Now it's time to repeat your Sankalpa or positive intention.
Repeat your Sankalpa now with full awareness and feeling three times.
Bring your awareness back to your breath.
Notice that you are breathing.
Start to take a slightly deeper breath.
Start to become aware of the sounds in the room.
The sounds outside the room.
Start to wiggle the fingers and toes,
Gently bringing some movement back to the body.
Take a stretch or hug the knees into the chest.
This practice of Yoga Nidra for the metal element is complete.
Hari Om Tat Sat
