Winter Nidra

This is a recording of a live Yoga Nidra session on Insight Timer on the 14th December 2025. This winter practice includes a body scan, breathing light into the body, exploration of the opposites heat/cold, visualisation of winter-themed images, and a guided journey through the forest at winter time to rest beside a warm fire.

Before the practice, participants were asked for any words or themes to be included and requested 'light and dark,' 'sad disorder' and 'self love and love of the Universal Mother.'

Image by Daniel Norin

Transcript

So make sure that you're comfortable now,

And just check in if there's anything that you can do to make yourself even more comfortable.

So if there are any final adjustments that you can make with your body,

See if you can maybe make yourself so comfortable that you might even be able to forget that your body's there as you rest.

And just notice the feeling of your body resting into the surface beneath you,

And feel how that surface that you're resting on is supporting and holding your body,

And just know that it is safe for you to surrender into that surface,

That your body is held and supported by the earth.

And just notice the natural flow of your breath today.

Watch the gentle rising and falling of your chest as the air flows in and out.

And notice how every breath gently guides your body into relaxation.

With every exhalation,

Tension releases from the muscles.

With every exhalation,

The whole of the body becomes more relaxed.

And just send the awareness outwards to the sounds that you can hear in your environment,

Just acknowledging that those sounds are there.

And know that none of the sounds are going to disturb you as you rest.

They can only help you to relax even more deeply.

And just take a moment now to acknowledge that this is your time for your rest,

For your rejuvenation.

Practicing yoga nidra is like a mini hibernation,

Where you have this opportunity to turn completely inwards to rest.

There is no way that you can get this practice wrong.

You are free to follow my voice for as long as that's useful for you.

Or you might want to just drift away.

And if you fall asleep,

It just means that your body needs to sleep.

And it's taking advantage of this restful time to get what it needs.

So knowing that you can't get the practice wrong,

Welcome whatever the practice has for you today.

Welcome this time of rejuvenation,

Of peace,

Of self-love.

And now picture yourself in an environment where you feel completely safe,

Completely secure and at peace.

You might like to recall somewhere that you always feel safe and at peace when you're there.

Or you might like to imagine a situation that has everything you need for your safety and for your well-being.

Bring in anything that you need to feel even more safe,

Even more peaceful and secure.

Feel into your body and feel that feeling of safety inside your body.

Notice where you feel it.

And feel that feeling of safety intensifying so that the whole of your body is filled with that feeling of safety.

This is your feeling that you have created for yourself.

You can always come back to it at any time if you need to.

And if you have a sankalpa,

Now is the time to recall your sankalpa.

Your heart's prayer or vow or something that you wish to achieve or experience in this life.

There's no need to force the sankalpa.

Just allow it to come naturally however it comes for you today.

And if you don't have one,

Just keep the awareness at the heart center.

And observe what's happening at the heart.

We're going to take a journey around the body.

Bring the awareness to rest at each body part as it's named.

Beginning at the right hand thumb.

Bring the awareness to rest at the right hand thumb.

The right index finger.

The right middle finger.

The ring finger.

The little finger.

The palm of the right hand.

The back of the right hand.

The right wrist.

The right forearm.

The right elbow.

The upper arm.

The right shoulder.

The right side of the chest.

The right side of the abdomen.

The right waist.

The right hip.

The right thigh.

The knee.

The lower leg.

The right ankle.

The right heel.

The sole of the right foot.

The top of the right foot.

And each of the right toes.

One,

Two,

Three,

Four.

Bring the awareness to the whole of the right foot.

The whole of the right arm.

The whole of the right side of the body.

Moving to the left side.

Bring the awareness to the left hand thumb.

The left index finger.

The left middle finger.

The ring finger.

And the little finger.

And the palm of the left hand.

The back of the hand.

The left wrist.

The left forearm.

The left elbow.

The upper arm.

The left shoulder.

The left side of the chest.

The left side of the abdomen.

The left waist.

The left hip.

The left thigh.

The knee.

The lower leg.

The left ankle.

The left heel.

The sole of the left foot.

The top of the foot.

Each of the left toes.

One,

Two,

Three,

Four.

Bring the awareness to the whole of the left foot.

The whole of the left leg.

The whole of the left arm.

The whole of the left side of the body.

And the whole of the body together.

Awareness on the whole of the body together.

The whole of the body together.

Bring the awareness to the breath.

Watch the breath flowing in.

See the chest expanding.

And follow the breath back out again.

See a golden light flowing into the body with the breath.

Watch the golden light flowing into the lungs.

Into the abdomen.

Follow the light as it flows into the body.

Notice where it goes.

With each breath more golden light flows into the body.

See that golden light flowing into any parts of the body that need it.

Follow the light.

Now feel into your body and invite the feeling of heat to arise in your body.

The feeling of heat.

Feel your body becoming very hot.

As if out in the sun on a hot summer's day.

Welcome the feeling of heat.

Intensify that feeling so that you feel it through every part of the body.

The feeling of heat.

Welcome the feeling of heat.

And the feeling of cold.

Invite the feeling of cold to arise throughout the body.

Feel the body becoming very cold.

As if out in the snow on a cold winter's day.

Intensify the feeling of cold.

Feel it vividly.

The feeling of cold.

Welcome the feeling of cold.

Heat and cold together.

Welcome both feelings as they arise inside the body at the same time.

Feel them both simultaneously.

The feeling of heat and the feeling of cold inside the body together.

Heat and cold inside the body together.

Bring the awareness to the eyebrow centre.

Observe the eyebrow centre.

Notice what's happening there.

Observe any shapes.

Any colours.

Patterns.

Or perhaps just darkness.

Without getting too involved,

Just observe what's there.

Keeping the awareness at the eyebrow centre.

I'm going to name some different things.

Allow an impression of each one to arise as its name.

So there's no need to force anything to happen.

Just allow each one to come however it comes.

Starting with a snowflake.

A frosty morning.

A burning fire.

A deer.

A flickering candle.

Footprints in the snow.

The full moon.

A fir tree.

A holly bush.

The sun rising over the hills.

I see yourself walking through a forest in the wintertime.

It's a frosty day.

Observe your surroundings.

The trees.

The leaves below your feet.

You feel the winter air against your skin.

You walk through the forest.

Enjoying this quiet time of year.

You find yourself approaching a wooden hut.

You open the door and step inside.

There's a fire burning in the corner.

You sit beside the fire.

Welcome the warmth and the light of the fire.

Resting beside the fire.

You know that you are supported by the earth.

By the universal mother.

The light of the fire is here to sustain you through the winter months.

Resting beside the warm fire.

You close your eyes.

And you give yourself permission to enter into a deep rejuvenating and healing rest.

Bring the awareness to the heart center.

See a small flame flickering at the heart center.

Just acknowledge this light that is always burning.

The continual light at the heart that can carry you through the dark winter months.

You can bring hope in times of darkness.

You can see you through the cold dark season.

Just rest the awareness on the flame of the heart.

The flame that is always burning there.

If you have a sankalpa,

Now is the time to recall your sankalpa.

Welcome it as it arises.

Your heart's prayer or vow.

And if you don't have one,

Just keep the awareness on the flame.

It continues to burn at the heart.

And before you complete the practice,

See yourself stepping back into your life.

Carrying that flame with you into the rest of your day.

Into the winter months.

See yourself free from any feelings from this season.

From any seasonal sadness.

See yourself filled with hope.

Filled with peace.

See yourself carrying that flame of self-love.

Moving through the winter days with warmth.

With joy.

With happiness.

Rest.

And very slowly begin to turn the awareness back outwards.

And just notice the sounds that are present around you.

Without getting too involved in any one sound,

Just acknowledge that those sounds are there.

And feel the feeling of your body resting into the surface beneath you.

Feel the feeling of your breath flowing in and out.

Watch the small movements that happen with every breath.

The rising and falling of the chest.

The small movements that happen throughout the whole of the body.

And slowly start to reawaken the body,

Moving the fingers and the toes.

The wrists and the ankles.

And give yourself a stretch in any way that feels good for you.

So taking your time,

There is no rush to get up.

And when you're sure that you're feeling wide awake again,

Slowly blink the eyes back open.

To complete the practice.

Reviews

Another lovely restful yoga nidra, with a forest viz at the end. Thank you 😊

Delightful practice. It's very cold and snowy in the upper Midwest but my heart feels warmer and my mind calmer. Thank you!