This Yoga Nidra practice is perfect to welcome the new season. It is a guided practice inspired by Tamara Verma. You will feel rested, inspired and completely relaxed after this Yoga Nidra practice. The background music is Royalty-Free via Pixabay and is called light music.
Meet your Teacher
Brussels, Belgium
Transcript
Welcome. My name is Natalie and I am so happy you are here with me right now. This Yoga Nidra is about shifting seasons. And right now we are getting ready to shift from summer to fall. So find yourself a comfortable place to lie down. Or if you prefer, A place to sit up. Support it. Getting ready for your Yoga Nidra practice to help you transition beautifully from the season of action to the season of letting go. Have a thin pillow or blanket tucked comfortable under your head. Cover yourself with a blanket if you like. And set aside anything that's on your mind right now. There is nothing you need to do. Set everything aside for this time to connect within. If you're lying in Shavasana, Legs are apart, Feet flopped out to the sides, Your arms are away from your body, Leaving space beneath the armpits, And your palms are facing up. In any position, Your shoulders are away from your ears. Check that your neck is in line and feeling comfortable. Now check for any lumps or bumps of clothing, Jewellery or the surface beneath you that might draw your attention away. If you find any, Adjust them now. And scan your whole body, Checking that you're as comfortable as can be and that there's nothing calling your attention. Nothing that might draw your attention away from this practice of Yoga Nidra. Now take a deep breath in. And a long breath out. Take another deep breath in. And as you exhale, Feel yourself settle and let go. Now is the time to make any final adjustments you need. So you are completely comfortable and can completely surrender all doing. Know that you can move whenever you need to, But make yourself so comfortable you'll have absolutely no desire to move. And begin to feel that stillness. Rest in that stillness. And become aware of distant sounds. Allow your sense of hearing to extend out, Receiving all sounds effortlessly and without analyzing. Simply receiving with effortless awareness. And now bring your hearing into the room. Receiving any sounds within the room. Now listen for the soft sound of your own body breathing. Feel your body resting. Be aware of your body breathing. Your body breathing itself. Nothing to do. No need for concentration. Just effortless awareness. Now say to yourself mentally. I'm going to practice Yoga Nidra. I will remain awake and aware. Yoga Nidra has now begun. With a focus on shifting into the fall season, Know that fall is arriving. Feel that fall is arriving. Notice the trees are releasing their leaves in one final gorgeous grand finale. Give yourself permission to let go too. Make way for whatever new beauty is waiting in the wings. Picture yourself effortlessly following this fall rhythm of nature. Letting go of anything you no longer need. With grace and beauty. Bidding adieu to old mindsets or habits. Letting go of your busy schedule and making way for some well-earned downtown. Without any guilt. Letting go. Knowing that it's perfectly natural to let go right now. Embracing the joy of letting go. The freedom, The lightness, The cleared slate ready for you to create your next masterpiece. Picture yourself letting go. What will you release? I thought. Feeling. A habit. And activity. A connection. Not thinking, Just feeling into it. What would you like to release right now? What spontaneously comes to mind first. And picture yourself after it's been released. Feel the lightness of that release. Setting a fall and tension. Now say to yourself mentally. I shift beautifully into the season of letting go. I shift beautifully into the season of letting go. I shift beautifully into the season of letting go. Now taking a trip through the body, Witnessing with curiosity and effortless awareness. Allow the mind to hop from one body part to the next. No need to think, Just awareness. Awareness of any sensations, Thoughts, Feelings that might arise, But without attachment. Simply noticing and moving freely on. Bring your awareness to the point between your eyebrows. The hollow of the throat. Right shoulder. The right elbow. Effortless traveling deep in the body. Down to the middle of the right wrist, The right thumb. The tip of the index finger, Tip of the middle finger, Tip of the ring finger, Tip of the little finger. Back up to the wrist, The elbow. The shoulder. The hollow of the throat. Sweeping awareness over the left shoulder. Down to the left elbow. Deep in the body effortless. The middle of the left wrist. The left thumb. Tip of the index finger. Tip of the middle finger. Tip of the ring finger. Tip of the little finger. Back up to the wrist, The elbow. The shoulder. The hollow of the throat. The heart center. The right side of the chest, The heart center. The left side of the chest. The heart center. The navel center. Tip of the tailbone, The right hip joint. The right knee joins. The ankle joins. The right big toe, Tip of the second toe, Tip of the third toe, Tip of the fourth toe, Tip of the baby toe. Back up to the right ankle joint. Knee joint. Hip joint. Tip of the tailbone. Sweeping awareness to the left hip joint, Left knee joint, Ankle joint, The left big toe, Tip of the second toe, Tip of the third toe, Tip of the fourth toe, Tip of the baby toe. Back up to the left ankle, Knee joint, Hip joint, Tip of the tailbone, Navel center, Heart center, Hollow of the throat. The eyebrow center. The eyebrow center. The eyebrow center. Now become aware of the chest. Notice the body breathing itself. Chest gently rises and falls with each breath. Nothing for you to do. Simply witnessing. And now bring your awareness to the nostrils. Move awareness to the right nostril. Feel that with each breath stream coming in the right nostril, Heat is created in the body. Each breath coming in the right nostril, Heat is created in the body. Move your awareness now to the left nostril. Feel that with each breath stream coming in the left nostril, Cooling is created in the body. Each breath coming in through the left nostril, Cooling is created in the body. Now bring awareness to both nostrils and feel the balance of two streams of breath coming in. Right and left. Eating and cooling. Balanced temperature. Take a few deep breaths now, Fully awake and aware, Feeling a balance of heat and cooling in the body. Now beginning to manifest sensations in the body. Start by feeling the sensation of a crisp fall breeze blowing across your whole body. Feel the cool air blowing from the tip of your toes to the top of your head. And from the top of your head to the tips of your toes. Feel the cool air turning colder. Feel your whole body naturally contracting, Pulling in from the cold. Deep in until your body shivers. Cold permeating your skin. Tissues deep into your bones. Goosebumps across your body, Shivering. Notice the breath in your left nostril. Feel cold air flowing in with each inhalation and feel the contraction in the nostril and the cooling sensation. With each breath in through the left nostril, Your body becomes colder and colder. Goosebumps. Shivering. Feel cold in all parts of the body. Cold in the arms, Cold legs, Cold torso, Head. Feel the cold on your face, Cheeks, Tip of your nose, Forehead, Ears. Cold at your temples, Up along the back of your neck. Shivering. Cold at the top of your head. Colds shivering throughout the whole body. Now let go of the sensation of cold. Completely let it go. Let go of the sensation of cold throughout the whole body. Notice that you can release the sensation of cold from your body anytime you need. Now manifesting the sensation of heat in the body. Feel heat arising in the whole body. Bring awareness to the navel center. This is a chakra or energy center where you can create heat and radiate it throughout the body. Feel the navel center like a blazing fire. The intensely hot core of the Sun. Feel incredible heat radiating out, Creating warmth for your whole body, Right out to the tops of your fingers and toes. Heat flowing out like lava, Permeating your whole body. Feel heat deep in your bones, Radiating out, Expanding in all directions to the muscles, The skin, The arms and legs, Tips of the toes and fingers, The face, The ears, The top of the head, There is an abundance of heat throughout the whole body. So much heat, It spills out, Even heating the air surrounding your body. Heat wave. Few hits. In every pore of your body. So much heat, Sweat is escaping from your pores. Feel your body breaking out in sweats. Armpits sweating, Forehead sweating, Eyelids sweating, Palms sweating, Soles of the feet hot and sweating. Heat throughout your entire body. Notice the breath in your right nostril. With each exhalation, Notice the expansion of the right nostril and the sensation of heat flowing out from your right nostril. With each breath through the right nostril, Develop this feeling of heat. Each inhale and exhale through the right nostril intensify the feeling of heat throughout the whole body. So much heat it is radiating out. Hot. Sweating. Now let go of the sensation of heat. Completely let it go. Let go of the sensation of heat throughout the whole body. And notice you have the power to manifest or let go of heat in the body anytime you need. Take a moment now to rest in the awareness of your power. You have the power to manifest or let go of any temperatures, Any time you like. Now opening the doors of intuitive knowing, Always available to you effortlessly. A series of symbols will be named. Images, Thoughts or feelings might arise. Continue to be the witness. Be effortless. Simply watching with detached awareness. Nothing to do. Pen and the notebook. A pen and a notebook. A pen and a notebook. Sunrise, Sunrise, Sunrise. Red apples. Red apples. Red apples. Beach towel. Beach towel. Beach towel. Stack of papers, Stack of papers, Stack of papers. Vegetable garden. Vegetable garden. Vegetable garden. Snowy mountain. Snowy mountain. Snowy Mount. Ball of rice. Ball of rice. Ball of rice. A fluffy blanket. A fluffy blanket. A fluffy blanket. Sunshine through the trees. Sunshine through the trees. Sunshine through the trees. Now is the perfect time to repeat your fall intention. If you repeat it with feeling and awareness, It cannot fail. Say to yourself mentally. I shift beautifully into the season of letting go. I shift beautifully into the season of letting go. I shift beautifully into the season of letting go. Know that your intention has been received deep in your being and is already manifesting. Take a moment to feel the peace of this intention manifested. Become aware of your breaths. Your body resting, Breathing itself. Hear the sound of your body breathing. Feel the sensation of your body breathing. Externalizing your awareness. Become aware of the room you're in. Floor. The walls, The ceiling. Listen for sounds within the room. Know that the practice of Yoga Nidra is coming to an end. Develop awareness of your body and the place you're in. Feel your awareness coming back into your body. Yoga Nidra is now complete. Start by introducing some gentle movements into your body. Wiggle your fingers, Wiggle your toes. Make any gentle movements with the body that feel good. Now make any larger movements. Move your feet, Legs, Hands, Arms. Move any body parts that are calling you. And if you're lying down, Whenever you are ready, Roll your body to the right side. Take a few deep breaths, Integrating your Yoga Nidra experience into your everyday experience. And if you were lying down, Press yourself slowly up to sitting. Keep your eyes closed if you can and take your time. There is no rush. Sitting comfortable with your back as straight as you can make it. And take a deep breath in and a long breath out. Say to yourself mentally one more time. I shift beautifully into the season of letting go. Hold that feeling with you. And we'll finish by chanting Aum and Shanti three times each. Take a deep inhale to start Shanti Shanti Shanti And when you're ready, Softly open your eyes. Allow your eyes to adjust to the room. Be aware of yourself in the room and your intention to shift beautifully into the season of letting go. Thank you so much for taking this time. Until the next time. Namaste.
