Welcome to Yoga Nidra,
Winter Light.
Allow yourself to lean into the deep breath and reflection of the winter solstice.
Find a space where you are most comfortable,
On a bed or your mat,
And lie on your back in Trivasana.
Let your feet lie hip width apart.
Let your arms extend away from the body,
Your palms facing upwards.
Take your time to adjust in any way you need to be as comfortable as you can be.
Feel your head resting on the surface or pillow beneath.
Feel the weight of the warm blanket covering you.
Allow yourself to relax,
Letting your limbs rest,
Letting go,
And feeling the weight of your body on the mat beneath you.
Ask yourself,
How can you feel more supported?
How can you create more comfort?
Allow yourself to take a deep breath and let go,
Sinking into the surface beneath you.
Now,
Focusing on your breath,
Find the gentle rhythm of your own natural breathing.
Repeat to yourself silently,
I am awake and aware.
Feel the space around you extending outward and returning to the immediate space around you.
And closer,
Focusing on the feeling of cool air on your skin.
Now,
Listen to the farthest sound outside,
As far away from you as you can hear.
Feel your body resting on the surface beneath you.
And listen closer to the sounds nearby.
Now,
Listen to the sounds inside the room.
Now,
Listen to the sounds within yourself,
Your breath,
Your heart beating.
Take a moment here as you prepare to begin your yoga nidra practice.
Feeling the weight of your body beneath you and the sound within yourself.
Let your body rest and be still.
And as you listen inward,
See if you can find an intention,
A hope for yourself.
Allow it to rise up in you,
Gently in the form of a few short words.
They may be,
I honor my need for rest,
Or I am calm and at ease.
Silently,
Find the words that resonate for you and repeat your intention three times.
We will now draw your attention to the body.
Bring your attention to the space between your eyebrows,
Throat center,
Right shoulder,
Right elbow,
Right wrist,
Right thumb.
Right first finger,
Right second finger,
Right third finger,
Right fourth finger,
Right wrist,
Right elbow.
Right shoulder,
Throat center,
Left shoulder,
Left elbow,
Left wrist,
Left thumb.
Left first finger,
Left second finger,
Left third finger,
Left fourth finger,
Left wrist,
Left elbow,
Left shoulder,
Throat center,
Center of the chest,
Right chest,
Center of the chest,
Left chest,
Center of the chest.
Breathing in and out.
Notice ahead of you,
All the calm darkness,
Ease and rest.
Focusing on breath.
Breathing in and out at your own natural pace.
On your exhale,
Slowly light emerges.
A soft light.
With each breath in and out,
The soft light grows more expansive.
Breathing in and out at your own natural pace,
Peering out of what was once darkness.
You now find a winter landscape ahead of you.
Layers of snow gathered on top of ground.
Delicate and elegant tree branches in a beautiful array of shapes and evergreens covered with frost.
The snow catches the light,
Creating moments of brightness and reflection.
The frost creates brief prisms of color,
Depending on which angle you look at them.
Purple,
Blue,
Red,
Colors warm and cool.
While moving through this space,
You feel cool air brushing against your face.
You notice little footprints in the snow,
Circling bushes and trees,
Little marks from the birds,
And a small rabbit runs past you.
He pauses when he sees you,
Very,
Very still.
He is startled and stops,
Waiting patiently.
You hold just as still,
Breathing in and out,
Feeling calmness fill your body.
Inhaling calmness and peace.
And exhaling,
Holding a gentle posture,
Letting calmness and peace fill your body,
Releasing all fear,
All tension,
All need to hold on.
All anxieties,
All worries,
Letting them go,
Creating space for peace,
Reassurance,
Trust.
Breathing in calmness and breathing out all worries and fears at your own natural pace.
The rabbit is calmed by your stillness and peace.
He slowly turns away and goes off in another direction.
You gently follow alongside him.
He looks up to acknowledge your presence and calmly continues forward.
What do you see?
A snowy path,
Surrounded by trees and their branches.
You walk alongside him until it's time for you to part.
He burrows into his nest below the bough of a tree,
And you look up.
The sky is a soft blue light.
A moon appears full in the pale blue light at dusk.
And from your vantage point is somehow perfectly cradled by the bare branches of the tree.
You hold this image,
The soft light of day and night at the same time.
The sky is turning colors.
As the sun sets gently,
There are rich,
Warm,
Orange,
Burgundy,
And purple hues.
Soft winter light.
Feel the cold of the air and the snow underfoot.
Feel the cold air touching your face,
Arms,
Torso,
Legs,
Feet.
And then feel the warmth,
The fabric of your clothing,
The softness of a blanket,
The warmth of sitting near a fire,
Or the steamy warmth and whistling of the radiator rattling,
The steam from a warm cup of coffee or tea.
Feel this warm sensation start at your face and move to your arms,
Torso,
Legs,
Feet.
The rabbit is curled up,
Burrowed in the warmth of the tree in the nest that he built.
Feel the warmth of your blanket.
Feel the softness of the fabric upon your skin.
Feel the comfort of the surface below you,
Steady and with ease.
Breathing in calmness and comfort.
And breathing out worry and tension.
And as the light and color gently softens and fades,
Returning to a calm and gentle,
Nourishing darkness,
Find yourself relaxing into rest and ease.
Inhale and exhale at your own natural pace.
Breathe in relaxation and breathe out,
Releasing all tension.
Feel each inhalation moving through your body,
Filling you with calm and peace.
With each exhalation,
Feel yourself releasing all tension,
Finding a greater sense of ease.
Slowly bring your awareness back into the room,
Bringing awareness to the air around you and the surface beneath you.
Gently breathe in and out,
Noticing the weight of your body on the mat.
Slowly begin to move your fingers and your toes.
And when you are ready,
Feel free to stretch your arms and your legs,
However you choose to,
That feels most natural and comfortable for you.
Taking a moment here.
And when you are ready,
Roll over onto your right side.
Repeat to yourself three times the intention set at the beginning of practice.
As your yoga nidra practice draws to a close,
Draw in three breaths at your own natural pace and release all with grace and ease.
Thank you.
