Yoga Sleep - Winter Garden

Guided Yoga Sleep (Yoga Nidra) featuring a winter garden journey. During our busy lives, we may experience stress, anxiety, and insomnia which can have profound effects on our bodies and wellbeing. Yoga Sleep is an excellent tool to bring balance to your mind and body.

Enjoy this relaxing Yoga Sleep meditation for deep rest and rejuvenation.

Transcript

Let's get comfortable now.

Choose a place where you will not be disturbed.

Lie on your back.

At this time nothing else matters.

Right now nothing else exists but your body and breath.

Nowhere to go and nothing to do.

Simply be.

This is time for you.

Remain conscious and aware.

You will be fully guided.

Keep listening,

Deep listening.

Settle into your body.

Settle your body down into the earth.

Feel the earth underneath you holding you and supporting you in your practice today.

Repeat these words in your mind.

I'm alert and attentive during yoga nidra.

What is your heart's deepest longing?

Listen and let the answer come from your heart.

And I want you to make this into a sankalpa.

That's a positive intention affirmation in the present tense.

So for example you could state with feeling,

I am relaxed.

I am peace.

Come up with your own sankalpa.

I want you to state it three times to yourself.

You will affirm this truth again at the end of the session.

Now let your consciousness move through your body as you are guided.

Feel each body part and then move on to the next when prompted.

I will be going quite quickly through the body so try not to linger or think.

Do not worry if you cannot feel every body part.

Feel sensation in your mouth.

Without moving feel the roof of your mouth,

Underneath the tongue,

Teeth,

Gums,

Root of the tongue,

Tip of the tongue,

Inside of the right cheek,

Inside of the left cheek.

Sense taste in your mouth.

Feel your entire mouth as sensation,

As radiant energy.

Now feel your nose,

The length of your nose,

Tip of your nose,

Nostrils,

Right nostril,

Left nostril,

Both nostrils.

Feel your breath passing through your nostrils.

Sense smell.

Feel your whole nose's energy as prana,

As vibration.

Really feel your nose.

And now feel your ears,

The wrinkles and folds of your ears,

Backs of the ears,

Ear lobes,

Ear canal,

Inner ears.

Really feel your ears hearing,

Listening,

Receiving sound.

And feel your ears as glowing orbs of sensation and vibration.

Really feel your ears.

And now feel your eyes,

Eyelids,

Eyelashes,

Surface of the eyes,

Center of the eyes,

Backs of the eyes.

Feel your eyes as raging orbs of energy,

Color and sensation.

Become aware of your crown,

Throat center,

The right palm,

Thumb,

First finger,

Second finger,

Third finger,

Fourth finger,

All of the fingers on your right hand.

Feel the whole of your right hand,

The right wrist,

Forearm,

Elbow,

Upper arm,

Shoulder.

Feel again your throat center,

The left palm,

Thumb,

First finger,

Second finger,

Third finger,

Fourth finger,

All of the fingers on your left hand.

Feel the whole of your left hand,

The left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder.

Feel your throat center,

Heart center,

Solar plexus,

Navel,

The right hip,

Thigh,

Knee,

Right lower leg,

Ankle,

Top of the foot,

Sole of the foot,

The big right toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Feel the entire right side of your body.

Feel the right side of your body.

Feel your navel,

The left hip,

Thigh,

Knee,

Left lower leg,

Ankle,

Top of the foot,

Sole of the foot,

The big left toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Feel the entire left side of your body.

Feel the left side of your body.

Feel now the root chakra,

Navel center,

Solar plexus,

Heart center,

Throat,

Third eye and crown.

Really feel the right side of your body and the left side of your body.

Right side,

Left side,

And move back and forth from right to left.

Feel the midline where the right and left join.

Feel now your back body,

Heels,

Calves,

Backs of the knees,

Backs of the thighs,

Lower back,

Ribs on the back,

Shoulder blades in between the shoulder blades,

The spine,

Back of the neck,

Back of the head,

Backs of hands,

Arms,

Elbows,

Shoulder blades,

Back of your heart.

Feel the whole of your back body.

And now the front body,

Crown,

Forehead,

Eyes,

Nose,

Cheeks,

Mouth,

Chin,

Jaw,

Throat,

Collarbones,

Chest,

Shoulders,

Arms,

Inner elbows,

Inner wrists,

Palms,

Fingertips,

Chest,

Heart,

Solar plexus,

Abdomen,

Hips,

Thighs,

Kneecaps,

Shins,

Tops of the feet and the toes.

Feel the whole of your front body,

Your front body facing skyward.

Become aware now of your natural breath as it flows through you.

Notice your breath in your belly.

Feel your breath in your chest.

Notice your breath as it streams through you.

Notice your breath and follow it.

Begin to feel the pause in your breath.

Notice the gap between the inhalation and the exhalation.

Feel this gap opening a little wider.

Really notice the gap between each breath.

Now imagine your body becoming heavy,

Very heavy and sinking into the earth.

Your body is very heavy and you're sinking,

Sinking down into the soft receptive earth underneath you.

Body is heavy and sinking.

Your body is heavy and sinking.

The bones are heavy,

Limbs are heavy,

The head is heavy and the torso is heavy.

You're heavy and sinking,

Heavy and sinking.

And now imagine your body becoming light.

You're as light as a feather.

You're as light as a bubble floating upwards.

You're as light as a cloud floating and drifting.

You're floating and drifting across a clear blue sky.

You feel so light.

You're floating and drifting.

Floating and drifting.

And now feel the heaviness again.

And now feel light.

And go between the two sensations on your own.

Heavy and light.

Heavy and light.

Let's release the sense perception and bring our awareness back to the breath.

Back to a steady inhale and exhale.

We are now going on a short journey.

Visualize yourself standing on a winding path.

You are now going to follow this path and you're wrapped up warm as it is winter.

The sun is shining but the air is cold.

Walk along the path and this narrow path takes you to a tall wall and in this wall you can see a wooden gate.

You walk up to the gate,

Turn the metal handle and slowly open the gate.

You are full of wonder as you open the gate.

You know you're fully safe and secure.

You find yourself in a magical winter garden.

You can feel the winter sun shining down on you.

You feel fully snug in your winter layers.

Let's take a few moments now to get our bearings.

You can see several paths within the garden and each path takes you further into this magical secret garden.

The air is fresh but very cold.

You can feel a cold breeze against your face.

You can hear a river in the distance and the river is gently flowing over ancient rocks.

The garden is very quiet.

Many birds and animals are resting.

The garden seems very still and peaceful.

You are entering your inner wisdom.

You intuitively know that this is a time for deep rest,

Time to let go.

You are seeking quiet and time alone.

You want to go inwards.

The secret garden and your inner knowing are calling you to rest.

Take one of the garden paths and find yourself a comfortable spot to rest.

This may be a cozy wooden cabin heated by a wood burner,

Packed with comfortable bedding,

Pillows and cushions.

You may find a comfortable hammock in a warm,

Cozy,

Protected space with many layers of blankets available for you.

Or you may find yourself wanting to hibernate in this secret garden,

Finding an enclosed piece of garden,

A snug full of leaves and feathers to keep you warm and cozy.

So go ahead now and find yourself a comfortable place to take some rest.

You're being fully guided to take some deep,

Deep rest.

Connect in with your breath.

Inhale,

Exhale.

Feel your breath slowing down.

You are letting go and taking your focus inwards.

You are fully quiet.

Draw your senses inwards.

Let your awareness rest on your calm center,

Your true self,

That place of inner knowing.

Take some time to contemplate your deep wisdom.

Let yourself be guided.

Connect in with your inner knowing.

Allow yourself to be and access your divine wisdom.

This is an opportunity to let go of ways of being,

Beliefs and attitudes that no longer serve you.

Connect in with your inner wisdom to ask what no longer serves you.

Allow yourself to release what no longer serves you.

You are going inwards,

Taking time to fully rest.

You are deeply relaxed.

Take time to contemplate and reflect on the inner messages that you are accessing.

Retreating from your busy life.

Taking time for you.

This is an opportunity to connect with Mother Earth.

Bringing yourself in harmony with Mother Earth.

Knowing that Mother Earth is always listening and supporting you.

Notice what you are feeling and thinking.

You have everything you need inside.

Take the time to listen.

If you are experiencing negative feelings then please be kind to yourself.

Give thanks to these negative thoughts and feelings and allow yourself to set new intentions.

What can you learn?

What can you change?

And what will help you change these feelings?

It is okay to feel vulnerable.

You are fully safe and supported.

Plant new positive seeds that you can nurture and grow.

Offer yourself unconditional love.

Bathe yourself in self-love.

You are fully cared for,

Fully supported.

You are experiencing deep rest,

Deep yogic sleep.

You are fully and deeply relaxed.

So let's spend a few moments now in a place of deep conscious sleep.

Take your awareness to the center of your chest.

Focus on the center of your chest and now empty at the center of your chest.

Feel yourself emptying,

Emptying,

Emptying.

You are in deep yogic sleep.

You are in deep silent sleep.

Now bring your awareness back to your breath.

The steady inhalation and exhalation.

Your slow steady breath.

And you're now getting a calling to make your way back to your world.

Gather all of the guidance,

Wisdom,

And information you need to bring back with you.

Absorb everything you need.

Deep healing,

Rest,

Nourishment,

Peace,

Silence,

And wisdom.

Knowing you can bring all of this information back with you.

Give thanks for dedicating this time to yourself and your practice today.

Gather your inner wisdom and knowledge.

And you're now ready to retrace your steps back to the secret garden gate.

Slowly get up and make your way back to the path.

Safely and securely making your way back along the path.

Following the footpath back towards the garden gate.

You quietly open the garden gate.

Step through the gate and close the gate behind you.

You're making your way back along the path.

Back to the place where you started your journey.

And you're now merging back in with your world.

I want you now to remember your sankalpa.

Your positive intention affirmation you set at the beginning.

Say it now as though it's already happening.

Feel the truth of this statement.

To go ahead and find your sankalpa and inhale it into your body.

Let it fill up every cell of your body.

Inhale it in again and again.

This seed has now been planted deep inside where it blossoms.

It is indeed the truth.

Notice your back body facing the earth.

Feel all of the places where you touch the ground.

Feel your body heavy.

Notice your front body facing skyward.

Feel your body light.

Notice all of the space surrounding you.

Let your body expand wider into the space that surrounds you.

Notice your breath.

Feel its rhythm and pace.

And we're now completing our relaxation practice.

I want you to get some gentle movement into your body.

Moving your fingers.

Moving your toes.

Feeling every sensation as you do.

Gently rock your head from side to side.

A slow awakening.

Draw a deeper breath into your belly.

Into your chest.

Get gentle movement into the body.

Bring your knees into your chest and give yourself a hug.

Maybe rocking gently from side to side.

And then when you're ready you can drop over to your right hand side.

Just settling on your right side for a moment.

And you can now use your hands to push yourself up.

Push yourself up to a comfortable seated position.

Lengthen your spine.

Notice how you feel right now.

Notice the effects of your relaxation practice.

Thank you for sharing your practice with me today.