Autumn Yoga Nidra For Letting Go

In this yoga nidra session, you'll embrace the wisdom of autumn and learn to approach change with gentleness and acceptance. Through a complete body scan and a beautiful visualization of the autumn landscape, you'll deeply relax and find space to reflect on what you want to release and what you want to cherish. This session is perfect for times of transition, when you're struggling with letting go, or when you need rest and reflection.

Transcript

Autumn is a time of transformation and letting go.

Just as trees release their leaves,

This season invites us to reflect on what we want to let go of,

And what we want to keep.

In this Yoga Nidra session,

We embrace the wisdom of autumn.

Autumn teaches us that letting go doesn't always mean loss.

It can also make space for something new,

Like the trees that drop their leaves to conserve energy for winter.

We too can look at what we no longer need.

This session helps you approach change with gentleness and acceptance,

To see the beauty in transitions,

And to trust your own natural rhythm.

Find a quiet place where you can lie down without being disturbed.

Perhaps on your bed,

Your couch,

Or even on a blanket on the floor.

If it's still warm enough outside,

You might consider lying in the garden or park,

Surrounded by the sounds and scents of autumn.

Make sure you're comfortable.

You might want to place a blanket over yourself,

As your body may feel slightly cooler during relaxation,

Or put on warm socks if you get cold feet,

Or place an extra pillow under your head.

Come lie on your back.

Place your legs slightly apart,

About hip-width distance,

And let your feet naturally fall inward or outward.

Just see what happens naturally.

Place your arms beside your body,

A little away from your sides,

With your palms facing upward.

And when you're ready,

You may close your eyes.

Now become aware of your breathing.

You don't need to change anything,

Just observe.

Feel how the air enters your nose.

Maybe it feels a bit cooler than usual,

Like a crisp autumn morning.

And feel how your body has warmed the air when you exhale.

Just as trees have their rhythm of growing in spring and summer,

And releasing in autumn,

Your breath also has a natural rhythm.

In and out.

Giving and receiving.

Holding and letting go.

Breathe at your own pace.

Feel how each inhalation nourishes you,

Like the last warm rays of autumn sun.

And how each exhalation gives you space to let go,

Like leaves gently falling to the ground.

Take a deep breath in through your nose.

Fill your lungs entirely with fresh air.

And breathe slowly out through your mouth,

Letting all of today's tension flow away.

Once more.

Breathe deeply in.

Feel your chest and belly expand.

And breathe out,

Releasing everything you no longer need.

And then return to your natural breath.

In and out through your nose.

And breathe slowly out through your mouth.

Let's now give attention to your body.

Imagine that your body is a beautiful tree in the autumn landscape.

A tree that has gained wisdom through the seasons.

Begin with your feet,

The roots of your tree.

Feel how your feet make contact with the ground.

Your right foot rests entirely.

Feel your big toe,

Second toe,

Third toe,

Fourth toe,

And little toe,

All connected to the earth.

Your right ankle relaxes,

Becomes softer.

Your shin,

Your calf,

Your knee,

All part of the strong trunk of your tree.

Your right thigh becomes heavy and rests.

Feel how all tension flows away,

Like raindrops dripping from branches.

And now your left foot.

These too are roots that keep you firmly anchored.

Feel your left big toe,

Your second toe,

Third toe,

Fourth toe,

And little toe,

All relaxed and connected.

Your left ankle becomes soft and supple.

Your left shin,

Calf,

And knee,

All resting and relaxed.

Your left thigh sinks deeper into complete rest.

Feel how your hips and pelvis relax.

They are the foundation of a wise old tree,

Stable yet flexible enough to bend with the wind.

Your lower back rests completely.

All the small muscles let go,

Like leaves releasing from their branch.

Your upper back becomes wide and open,

And your shoulder blades sink toward the ground.

Your right shoulder becomes soft and heavy.

Feel how the relaxation spreads through your right arm,

Your upper arm,

Elbow,

Forearm,

Wrist,

And hand.

Your thumb,

Index finger,

Middle finger,

Ring finger,

And little finger,

All comfortably resting.

Your left shoulder releases all tension.

The relaxation flows through your left arm,

Upper arm,

Elbow,

Forearm,

Wrist,

And hand.

Each finger relaxes.

Your thumb,

Index finger,

Middle finger,

Ring finger,

And little finger.

Your neck becomes long and relaxed.

Your throat is soft and open.

The back of your head rests heavily on the ground or pillow.

And now your face,

The crown of your tree.

Let your jaw drop open slightly.

Your mouth and lips become soft.

Your nose relaxes.

Your cheeks become supple.

And your eyes rest deep in their sockets.

Your eyebrows are relaxed.

And your forehead is soft.

The space between your eyebrows is wide and open.

Your whole body now rests like a wise tree in the autumn landscape.

Strong and stable,

Yet also ready to bend and let go when the time comes.

And in this restful state,

You can set an intention,

An autumn intention.

What do you want to let go of in your life?

And what do you want to cherish and keep?

Perhaps words come to you like,

I lovingly release what I no longer need.

Or,

I trust my natural rhythm of giving and receiving.

Or maybe,

I embrace change with wisdom and courage.

Whatever arises for you,

Phrase it positively,

And as if it's already here.

And you can now repeat your intention three times,

Silently to yourself.

Now release your intention,

Like a seed you're entrusting to the earth.

Imagine you're outside on a beautiful autumn day.

The air is clear and crisp.

The sun sits low in the sky,

Casting a warm golden glow.

You walk along a path through a landscape completely in autumn mood.

Left and right,

You see fields where the harvest has been gathered.

Grain fields with golden pieces of straw still glimmering in the light.

In the distance,

You see people gathering pumpkins and the last apples of the year.

Thick,

Orange pumpkins lie scattered across the field like warm suns on the earth.

You smell the scents of burning wood coming from the chimneys of distant houses.

That warm,

Cozy smell that immediately evokes the feeling of coming home.

Mixed with the scent of a moist earth and leaves.

A rich,

Nourishing smell.

You walk a little further and come across a stream where mist hangs above the water.

Morning dew still glistens on the grass.

Everything is a bit more moist and softer than in summer.

The birds sound different now.

You hear geese flying overhead.

Their call echoing through the air.

They're heading to warmer places.

You feel something wistful but also grateful for this moment of transition.

You find a sheltered spot by an old barn.

The wooden planks are weathered and grey,

Covered with ivy that's beautifully coloured red.

You sit down on an old tree trunk that's been cut down.

It serves as a bench.

Before you lies a small field where the wind plays with the tall grass.

The grass has that golden autumn colour and bends and waves like a sea.

You hear the gentle rustling of the wind.

In your hands you have some chestnuts you've found.

They're smooth and glossy brown,

Warm from the sun.

You feel their weight,

Their smoothness.

They are autumn's treasures.

While holding the chestnuts you think about what you've harvested this year.

What experiences,

What wisdom,

What beautiful moments.

Just as nature produced her fruits,

You too have allowed things to grow and ripen.

And just as the farmer knows which fruits to save for winter and which to let go,

You too may choose what you want to take with you to the next phase of your life.

You place one chestnut on the ground,

A symbol for something you may release.

And you keep one,

For something beautiful you want to cherish and carry forward.

The wind plays around you,

Fresh,

But not cold.

You pull your jacket or sweater a little closer around you.

You feel protected and secure,

Ready for what's to come.

The sun slowly sets,

The days grow darker,

Grow shorter,

But there's no rush.

There's only this perfect balance between warmth and coolness.

Light and dark.

Letting go and holding on.

Everything has its time.

Growing,

Blooming,

Ripening,

Releasing,

Resting and beginning again.

You are part of this beautiful cycle.

Feel that connection,

The connection with the tree,

With the seasons,

With your own natural rhythm.

Rest in the wisdom that letting go is not loss,

But making space for something new.

That change is not something to fear,

But a natural part of life.

You are like the tree,

Strong enough to bend without breaking.

Now slowly become aware of my voice again.

Become aware of the space you are in and become aware of your body.

Slowly wake up from this rest.

Begin by making some small movements.

Touch the tips of your other fingers with your thumbs.

Make small,

Circular movements with your feet.

Try breathing a little deeper a few times.

And then roll to your favourite side and stay here for a few more breaths.

When you're ready,

Gently push yourself up to a comfortable sitting position with your eyes still closed.

Bring your hands together in front of your heart.

Feel the warmth between your palms like the warmth of the autumn sun.

Thank yourself for taking this time.

Thank the wisdom of autumn.

And as you end this session,

Perhaps take with you the intention to consciously let go of one small thing that no longer serves you today or to take a walk in nature and see the beauty of change.

Enjoy.

Namaste.