Welcome to Winter Yoga Nidra.
Winter is a time of hibernation,
To rest your body,
To delve deeper into the mind and soul.
It's the perfect time for reflection,
Meditation,
And letting the seeds of your desires germinate.
With the winter solstice,
We experience the shortest day of the year,
And with winter our nights are long and our daylight hours are precious.
Winter is also a time of experiencing cooler temperatures and healing in the dark.
And sometimes the night sky feels so bright with starlight.
Continue to find ways to bring more comfort to yourself as you settle into this yoga nidra session.
Adjust your clothes,
Blanket,
Pillow,
Or whatever else feels best.
Become aware of where you are situated as you settle in.
Let yourself witness this moment without judgment.
Give yourself some long,
Slow,
Deep breaths.
Notice any cool air that is entering your lungs and take a few more deep breaths.
Now is the time to experience your inner spark and melt into the moment.
Notice how you feel,
No need to change or fix it.
Welcome whatever is happening.
Nothing needs to be labeled good or bad.
Just acknowledge your thoughts,
Feelings,
And sensations.
Give yourself another long,
Slow,
Deep breath.
On this day of hibernation,
Create an intention for this yoga nidra session,
Something that will be planted as a seed.
Have your intention be stated in the positive present tense.
Choose whatever feels best for you.
Some examples include,
I'm resting deeply,
I'm nurturing myself in every way,
I'm healing on a cellular level.
Pick whatever intention feels right in this moment and repeat it several times.
Open yourself to this intention that you've created.
Be curious and notice how you feel in this moment.
Be aware of any thoughts,
Sensations,
Or emotions.
Just be present and curious.
No need to judge yourself.
Welcome how your body feels as you experience it as if it's nighttime during the winter.
Welcome whatever sensations arise as you feel this winter night throughout your head,
Arms,
Torso,
Legs,
And feet.
Follow along and notice each part of your body as you hear the words and have each body part fill with starlight.
Notice the whole right side of your body washing through with starlight.
Notice your right hand touched by starlight,
Right thumb,
Second finger,
Third finger,
Fourth,
Fifth,
Palm of the hand with starlight,
Back of the hand,
Wrist filling with starlight,
Right lower arm filling with starlight,
Right elbow,
Upper arm,
Right shoulder with starlight,
Right chest,
Waist,
Hip,
Thigh,
Knee,
Lower leg with starlight,
Ankle,
Heel,
Sole,
Right big toe,
Second toe,
Third,
Fourth,
Fifth,
The whole right foot.
Feel the right side of your body with all the starlight connecting to all the points.
Notice the whole left side of your body with starlight.
Notice your left hand touched by starlight,
Left thumb,
Second finger,
Third finger,
Fourth,
Fifth,
Palm of the hand with starlight,
Back of the hand,
Wrist,
Left lower arm filled with starlight,
Left elbow,
Upper arm,
Left shoulder,
Left chest,
Waist,
Left hip,
Thigh filling with starlight,
Knee,
Lower leg with starlight,
Ankle,
Heel,
Sole,
Left big toe,
Second toe,
Third,
Fourth,
Fifth,
The whole left foot.
Notice your whole left side filled with healing starlight.
Now your whole right side filled with healing starlight,
Your whole left side,
Your whole right side,
Your left and right side together filled with healing starlight,
The whole body together,
The whole body together filled with starlight.
Notice the back of the body with starlight,
The back of the head where it touches the floor,
Right shoulder blade,
Left shoulder blade,
Whole spine twinkling with starlight,
Right hip,
Left hip,
Right buttock,
Left buttock,
Back of the right leg,
Back of the left leg,
Back of the right calf muscle,
Back of the left calf muscle,
Right ankle,
Left ankle,
Right heel,
Left heel.
Notice your whole back side filled with starlight.
Now notice your whole front side filled with starlight,
Right toes,
Left toes,
Right lower leg,
Left lower leg,
Right thigh,
Left thigh,
Right pelvis,
Left pelvis,
Lower abdomen,
Upper abdomen,
Right chest,
Left chest,
Middle of the chest,
Right collarbone,
Left collarbone,
Throat,
Chin,
Jaw,
Lower lip,
Upper lip,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Right ear,
Left ear,
Right eye,
Left eye,
Right eyelid,
Left eyelid,
Right elbow,
Left elbow,
Center of the eyebrow forehead,
Top of the head.
Let your whole body feel filled with starlight from front to back and head to toe.
Let yourself shine as the star that you are.
Bring your awareness to your breath.
Notice your breathing in your left nostril and your right nostril.
Left nostril,
Right nostril.
Both nostrils together.
Be aware of how your lungs expand and contract as you breathe.
Notice your lungs filling with air.
Now feel your whole body as cold.
Your feet are cold.
Your legs are cold.
Feeling the cold in your chest,
Your back,
Your arms and hands.
Feel the cold on your face,
Your neck and your head.
Feel the sensations of cold throughout your whole body.
Now feel your whole body as hot.
Your feet are hot.
Your legs are hot.
Feeling the heat and warmth in your chest,
Your back,
Your arms and hands.
Feel the heat on your face,
Your neck and head.
Feel the sensations of heat throughout your whole body.
Your whole body feels hot.
Now let yourself alternate between feeling cold and hot.
Go at your own pace,
Welcoming feeling cold,
Then feeling hot.
Release any judgments that you have as you continue to fluctuate between feeling cold and hot.
Notice any resistance or judgment you feel.
Be a witness to any thoughts that you are having.
Just observe.
Now welcome feeling both cold and hot at the same time.
Notice any sensations in your body as you feel both cold and hot.
Let yourself to be aware of the present moment and the sensations in your body.
Let go of the feelings of cold and hot and focus on the present moment.
Focus on your forehead and your third eye as you visualize image after image.
When you hear the word or phrase,
Visualize it with awareness,
Emotions and pictures as best you can.
Snow capped mountain,
Snow capped mountain,
Dark cave,
Dark cave,
Snowstorm,
Snowstorm,
Frozen lake,
Frozen lake,
Winter festivals,
Winter festivals,
Candle burning along a window ledge,
Candle burning along a window ledge,
A cold winter night,
A cold winter night,
Winter celebrations,
Winter celebrations,
Twinkling stars at night,
Twinkling stars at night,
Seeds growing underground,
Seeds growing underground,
Warm blanket,
Warm blanket,
Burning logs in a fireplace,
Burning logs in a fireplace,
The moon on a winter's night,
The moon on a winter's night,
A cold winter day,
A cold winter day,
Snowflakes,
Snowflakes,
Evergreen trees,
Evergreen trees,
The seeds of what you desire,
The seeds of what you desire.
Become aware of your breath.
Notice the sensations in your body.
Notice how your body is positioned and how your body is contacting the surface.
Notice how you are connected with starlight and the constellations of the night sky.
Feel the vastness of yourself in connection with the universe.
Be a witness in this moment and witness your experience.
Write your intention for this session three times.
Is there any inner wisdom that you want to share with yourself connected to this intention?
Do you notice any images,
Thoughts,
Feelings,
Or music that connects to the seeds of your intention?
Listen and observe what inner wisdom pops up.
Do you notice any images,
Thoughts,
Feelings,
Or music that connects to the seeds of your intention?
Give yourself a few more deep breaths and witness your sensations.
When you are ready,
Start moving slowly.
Stretch your toes and fingers.
Stretch your body as feels best to you.
Thank you for practicing yoga nidra today.
Blessings to you on this winter day.
