So welcome to this Yoga Nidra.
My name is Jenny and I'll guide you through the practice,
But everything I say is just an invitation.
If anything doesn't resonate with you,
Then go ahead and explore your own experience and maybe drift off a bit and whenever you want you can come back.
I'll be here with you throughout the whole practice.
Sometimes there'll be moments of silence,
But I'll still be right here.
In this Nidra we'll tune into the magic of winter,
A time of deep and nurturing rest.
I'll invite you to imagine or feel a safe and warm cottage in nature.
And if this resonates with you,
You can stay there for as long as you want,
Or you can return to the room you're in right now whenever you feel like it.
So let's get started.
And if you hear any weird sounds in the background that's just my cat purring.
Then if you haven't already,
Grab pillows and blankets and get comfortable.
Maybe adjusting the pillow a little bit more.
And especially if you're feeling a bit stressed at the moment,
If you get comfortable,
Even if it's just a little,
The way you perceive the world can start to change.
When the body feels comfortable,
The nervous system can start to settle.
And then tuning into your breath.
As you already know,
The breath also affects the nervous system.
So is it shallow?
Are you in a hurry?
Or maybe it's calm.
No matter what you explore,
See if you can make the breath more enjoyable,
Balanced,
Smooth and steady.
Comfortable body,
Balanced breathing.
And then dropping down into your body a bit more.
If you want,
You can rub your hands together,
As you might do on a cold day.
And keeping your hands together,
Notice any sensations in the palms of your hands.
And if you can't feel anything special,
That's also a sensation.
And maybe imagine holding something warm,
A cup of tea or hot chocolate.
Imagine your hands getting warmer.
And then placing your hands on your belly for a moment,
If you want.
Maybe feeling your breath and your softening,
Your resting.
If you like,
Stay where you are in the room you're in right now.
Visualise it or feel it.
Or imagine a cosy cottage in the winter.
It's a beautiful evening,
Peaceful and quiet.
And you're standing on the porch,
Just about to enter the house,
But pausing for a moment,
Feeling the stillness.
The ground is covered by a soft and thick cotton blanket of snow,
As if nature has settled down for a deep winter rest.
And the snow sparkles in the moonlight.
You've been outside for a while,
Maybe skiing,
Maybe hiking,
And you're feeling a bit cold.
So you open the door and step in.
The cottage is warm and safe,
And maybe you're being greeted by a happy animal,
And it makes you smile.
And you change into your pyjamas and sit or lie down on a sofa by a window,
Wrapped up in a warm blanket,
Feeling relaxed and comfortably sleepy,
Protected from the outside world.
What does it look like in your cottage?
Maybe there's a fireplace?
What else?
How does it smell?
What sounds do you hear?
And as you sit or lie there in the cottage or in your own bed,
You will rotate the awareness around the body,
Inviting rest.
As I mention a body part,
Let it soften,
Relaxing the forehead,
The eyes,
The nose,
The mouth,
The mouth,
The mouth,
The cheeks,
The whole face,
The ears,
The top of the head,
The back of the head,
The whole head,
The neck,
The neck,
The neck,
The neck,
The neck,
The neck,
And the throat,
The right shoulder,
The left shoulder,
The right shoulder,
The right upper arm,
The left upper arm,
The right forearm,
The left forearm,
The right forearm,
The right hand,
The left hand,
Inviting rest into both arms and hands.
Relaxing the chest,
The shoulder blades,
The front of the ribs,
The back of the ribs,
The belly,
And the lower back.
Inviting rest into the whole upper body,
Front and back.
And relaxing the pelvic floor,
The right hip,
The left hip,
The right thigh,
The left thigh,
The right lower leg,
The left lower leg,
The right foot,
The left foot,
Inviting rest into both hips,
Legs,
And feet.
Inviting rest into the whole body,
And you're softening,
You're resting,
You're relaxing,
You're here.
And again,
Imagine you're in the cottage,
Snuggled up and warm,
Watching the stars through the window,
And you open the window just for a moment,
Enjoying the contrasts,
The warm blanket,
And the fresh and crisp air outside.
And feel or imagine that your body is grounded and relaxed.
And now imagine that the body is light and free.
And again,
Grounded and relaxed.
And if you want,
You can stay there for a while,
Tucked under and comfortable,
Or imagine feeling light again,
So light you're floating.
And maybe you're surprised at first,
And then amazed,
Flying,
Drifting,
Maybe up towards the night sky.
Weightless,
Relaxed,
Free.
What does it look like among the stars?
And then like a snowflake,
Slowly and peacefully coming back down,
A soft landing,
And you're softening,
Relaxing,
You're resting,
You're awake,
You're here,
And flow with whatever experience you have right now,
Or if you want,
Visualize or feel images and sensations as I name them,
Starting with a snowflake,
Snow on a tree,
Snowy,
Stillness,
Ice on a lake,
Ice on a lake,
A cup with hot tea or coffee,
A glass of water,
Filtering snow under a streetlight,
Frost on a window,
A fireplace,
A candle,
A book,
A warm blanket,
Stars,
And let images and sensations flow,
Your softening,
Your resting,
I'm the sergeant.
I'm still here with you.
I'm dropping down into relaxation even more.
If you want exhaling long with a hush sound a few times in your own time.
No rush.
And we've come to the end of our practice together.
So if you want stay where you are drifting,
Floating or slowly coming back in your own time.
Thank you.
