Welcome to this yoga nidra focusing on autumn and winter rest.
Wouldn't it be wonderful to follow the rhythm of nature a bit more?
Slowing down and preparing for rest to allow ourselves to regenerate in springtime.
Shedding what we no longer need like trees shedding their leaves.
When we allow ourselves to have a regular practice of deep rest we can tap into inner stillness and a deep sense of well-being.
This allows our bodies and minds space to rebuild,
To heal and to cultivate homeostasis.
And when we feel calmer and more centered we are more likely to find clarity in releasing what is no longer needed as we align with autumn's role of shedding to create space for renewal.
And on the days when the mind finds it hard to settle welcome this experience.
Part of the process is letting things be just as they are.
The practice of yoga nidra begins now.
Please find a comfortable position.
If you're lying on your back you may wish to cover yourself with a blanket.
Perhaps support under your knees and under your head.
It's important you settle into a position that's comfortable for you.
And as you settle your body be aware of the chatter in your mind.
Perhaps thoughts are jostling for your attention.
There is no need to push them away.
Allow them to reside in the background and if they become loud imagine turning down the volume and keep shifting your awareness to the experience of being in your body.
Allow yourself to leave the hectic nature of the outside world and reside in your space nestled and wrapped up warm and cozy.
And once you feel settled begin to focus on your breathing.
Take a few breaths in through the nose with a gentle sigh out the mouth.
Allowing yourself to release what you no longer need.
Just like trees releasing their leaves and letting go.
Keep your exhalations long and smooth.
Allow the breath to return to in and out of your nose.
With each exhalation softening,
Surrendering and letting go.
Allow your breath to return to normal.
Allow your breath to flow freely now.
As I guide you through a body scan allow it to invite even more softness,
Even more surrendering.
Letting go of any tension.
Starting with the feet.
Right foot,
Left foot,
Both feet together.
The space between the feet.
Right shin,
Left shin,
Both shins together.
The space between the knees.
Right thigh,
Left thigh,
Both thighs together.
The tailbone,
The pelvic floor.
Right hip,
Left hip,
Both hips together.
The belly,
The lower back,
The heart center and the whole chest.
The shoulder blades and the whole upper back.
The space between your right arm and your body.
The space between your left arm and your body.
Awareness of your whole right arm all the way down to the hand,
The fingers gently curled.
The whole left arm down to the hand,
Fingers gently curled.
The whole right arm,
The whole left arm,
Both arms together.
Right shoulder,
Left shoulder,
Both shoulders together.
The throat,
The neck,
The whole face.
Any sensations in the whole face.
The back of the head,
The top of the head.
Any sensations in the scalp.
The whole front of the body.
The whole back of the body.
The whole body.
The whole body softening.
Surrendering.
Resting.
Take a moment now to notice your body parts touching the ground.
As you breathe in,
Do you have a sense of the ground rising up to meet your body?
And as you breathe out,
Can you feel the ground slowly,
Gently fall away?
Do you notice these movements?
They might be subtle.
You may not feel anything at all and that is also valid.
Become aware of your whole body resting on the ground.
The points of contact and where you feel support.
Can you allow yourself to sink into those areas of support?
Allow yourself to be held.
Now bring awareness to the front of your body.
Perhaps sensing or imagining a feeling of lightness and space above you.
As you breathe in,
It creates space.
And as you breathe out,
Can you soften into that space?
As you breathe in,
Feel the belly expand towards the spaciousness of the sky.
Towards the infinite space beyond.
As you breathe out,
The belly softens back down embracing you.
Like a gentle hug.
Continue breathing at your own pace.
Keeping the breath light and gentle.
The exhale long and smooth.
And allow your breath to settle into a rhythm.
That works for you.
Being aware of the breath in expanding towards the sky.
And the breath out grounding and centering.
And hugging back in.
Allow the breath now to free flow.
We're going to move now into images.
See if you can feel or sense the images that I bring to mind.
A tree with beautiful red,
Yellow and orange leaves.
Crisp air on a sunny day.
A lake with a jetty.
Fog gently resting on the surface of the lake.
Warm gloves.
The sound of rain against a window.
The ripple of puddles on the ground.
Dew on the morning grass.
Gazing up into a canopy of trees.
A warm blanket.
Toasty socks.
A cosy sofa.
A fireplace crackling.
The smell of coffee.
An empty notebook yearning for your words.
As these images flow,
Observe any sensations.
Did these images leave any impressions?
Allow yourself to observe what arises.
Or perhaps you feel neutral.
Keeping that subtle awareness of the flow of breathing in and out.
The whole body softening.
The whole body resting.
Being here and present.
We are now coming to the end of the yoga nidra practice.
Take your time to come out of this sense of relaxation.
Holding this sense of ease and peacefulness in your body.
As you begin to find some movement.
Perhaps slow but slightly deeper breathing.
As you prepare to take that movement into a stretch.
If you are lying on your back,
Gently drawing your knees in towards you.
Rolling to your side and taking a breath there.
Press yourself to a comfortable seated position.
And place your hands over your heart centre.
Fill your breath,
Gently fill up your belly.
Guide it gently up towards your heart centre.
And releasing the breath back out.
Perhaps set an intention to take some of this sense of ease and wellbeing into the rest of your day.
Thank you for joining me.
