Namaste.
Are the shorter days and chilly nights of winter affecting your mood and energy?
Here we'll warm you up and lighten up dark days.
Welcome to Yoganira non-sleep deep rest.
I'm your guide Marcel.
Together we'll journey through landscapes of profound relaxation,
Aiding in the release of stress,
Insomnia,
Anxiety and depression.
Please find a quiet space where you won't be disturbed.
Lie down comfortably,
Maybe on a bed or a yoga mat.
Have a cushion under your head and a blanket under your knees.
Cover yourself with a blanket to feel warm.
Let your legs relax slightly apart and your arms rest by your sides,
Palms facing up.
I recommend using headphones for a more immersive experience,
Helping you deepen your inward focus.
Please dedicate yourself fully to this session.
It's of absolute essence to listen to the entire recording,
Because the ending will guide you out of the experience slowly.
As we begin,
Allow your tongue to rest softly on the upper palate on the roof of the mouth and if possible breathe gently through your nose.
If you're drifting into sleep,
Welcome it,
Because it's what your body needs.
A bell will gently wake you at the end.
Let's start by taking all together for a second inhale,
Five second exhale.
You're in this together.
Start to visualize a single candle burning brightly before you.
Your eyes are closed.
Imagine the single candle burning brightly before you.
Its light is warm,
Comforting,
A beacon in the darkness of winter.
It's lighting up your way in front of you.
Imagine this light expanding,
Growing brighter with each breath you take.
Feel its warmth beginning to fill the room,
Enveloping you in a comforting glow,
A comforting and warm glow.
Feel how your breath,
Effortless,
An effortless breath,
Nothing to do other than observe how this candle is burning and growing brighter with each breath you take,
Making the exhales longer,
Bringing your focus to the center of your chest,
Where your heart is.
Imagining the same flame there,
The same flame from the candle that was burning brightly before you,
Glowing softly within the center of your chest,
Where your heart lies with each breath.
This flame grows warmer,
Spreading a sense of heat throughout your body,
Into your feet,
Into the very tip toes,
Into your hands,
Into the palms,
Into your face,
Warming up your whole body,
Feeling this warmth chasing away any cold,
Any sadness,
Lighting up your entire being from within.
This flame is as big as you need it to be,
As bright as you need it to be,
With whatever color as you need it to be.
So what color So what color does your light have at this very moment,
Spreading throughout your body?
Is it a fiery red?
Is it a natural green?
Is it a soothing blue?
Whatever it is,
Make it your own.
How tall,
How big is your flame?
Is it burning like a big fire?
Or is it simply this candle from the beginning,
Lighting up your way as much as you need?
And how bright is that light within you,
That light coming from your heart?
Is it like the moon?
Is it like the stars?
Is it like the sun?
Is it like a lantern?
Is it simply like a candle?
Feel in to what you need.
What do you need?
And make it,
Make this light into into what you need most right now,
With the color,
The size,
And the brightness.
Imagine yourself being sheltered in a mountain cabin,
Where you have everything you need,
Everything your heart desires.
There's a fire,
And it's very cozy and warm.
Outside there is snow,
And you're looking at it,
And you're not feeling any cold,
But you're enjoying the beauty of this landscape in front of you.
The beauty of that snow in that night,
Reflecting so much light back into your eyes,
That you're so grateful to be able to experience that wonderful snow.
You hear the fireplace caring about you.
In this space you feel at peace,
Free from the shorter days that are troubling to you.
The warmth of the fire and the safety of the cabin fill you with a sense of deep contentment and relaxation.
It's time to gently bring your awareness back to the present.
Start to notice the surface beneath you and the air around you.
As you slowly reawaken,
Keep that warmth from the cabin within you,
And start to wiggle your fingers and your toes,
Your elbows and your shoulders,
Your knees and your hips,
And when you're ready,
Open your eyes slowly.
As we conclude our yoga nidra session for a seasonal affective disorder,
Remember the inner flame you've kindled.
This light and warmth are yours to carry during the winter's chill.
I bow down in front of you for taking care of yourself.
Now that you're in this state,
Know that you can take care of others.
For example,
By sharing this recording with a friend,
It means that you truly care.
Namaste.
