This is Sarah Iler with Deep Breast Yoga.
Welcome to this fall-themed yoga nidra.
Perfect for a cozy mid-afternoon nap.
Or anytime you feel the need to pause and rest.
Fall is a season of transition.
The trees start to release their leaves.
The days slowly shorten.
The air becomes cooler.
And the natural world begins to turn inward and prepare for a season of rest.
So settle in and journey with me into a peaceful autumn forest,
Where we'll experience the beauty of the changing season,
The brilliant colors of the leaves,
And we'll allow ourselves to slow down,
And let go.
And to deeply rest.
Turning off any noises or distractions.
Making any final adjustments as you release all the stress and worry of your day.
Gently close down your eyes.
Inviting both the mind and the body to begin to slow down.
And soften into rest.
There is nothing you need to do.
Simply allow yourself to be here and be guided by my voice.
Becoming aware now of the gentle sound of your breath.
Maybe sensing the flow of air in and out of your nostrils.
Or your chest slowly rising and falling.
Or the subtle movement in your lower belly.
Wherever you notice your breath,
Just simply allow it to happen.
Your whole body breathing and resting in its own effortless way.
Began to surrender the weight of your body as though you are sinking into a soft bed of autumn leaves.
Feel the weight of your hips,
Heavy and supported.
Your legs sinking down.
Her arms soft and relaxed.
Your body becoming heavier and softer.
As you settle more deeply down into the surface beneath you.
And as you continue to relax and turn inward,
I invite you to ask yourself,
What do I need today?
What do I need to bring more of into my life?
Perhaps it's simply more rest.
More of a focus on the present moment.
Or greater acceptance of yourself.
Allow any intention for your practice today start to take shape in your mind.
There's no right or wrong.
It may not appear as a word or a statement.
It may more be a feeling.
Or a color.
Or an image.
Whatever it is,
Welcome your intention in for this day,
Either seeing it in your mind's eye or feeling it in your body.
Continuing to listen to my voice as we begin to move your awareness through your body.
As I name each body part,
Simply feel whatever sensations are arising without thinking.
Begin by bringing all your attention to the space between your eyebrows.
The hollow of the throat.
Your right shoulder.
Right elbow.
Right wrist.
Right thumb Right second finger.
Right middle finger right fourth finger.
Right fifth finger.
Right wrist.
Right elbow.
Right shoulder.
The hollow of the throat.
The left shoulder.
A left elbow.
Left wrist.
Love them.
Left second finger.
Left third finger.
Left fourth finger.
Left fifth finger.
Left wrist.
Left elbow.
Left shoulder.
Hollow of the throat.
Center of the chest.
Navel.
Top of the pelvic bone.
Right hip.
Right knee.
Right ankle.
Right big toe.
Right second toe.
Right third toe.
Right fourth toe.
Right small toe.
Right ankle.
Right knee.
Right hip.
Top of the pelvic bone.
Loved him.
Love me.
Left ankle.
Left big toe.
Last second towel.
Left third toe.
Left fourth toe.
Left small toe.
Left ankle.
Left knee.
Left hip.
Top of the pelvic bone.
Navel.
Center of the chest.
Hollow of the throat.
Space between the eyebrows.
And paying attention to any and all sensations in your whole body.
Any pulsing or vibration or tingling in your whole body.
Continuing to listen to my guidance,
I invite you to imagine,
Sense,
Or visualize yourself walking along a path deep within an autumn forest.
A forest of your own imagination.
All around you,
Trees bursting with colors.
Reds,
Oranges,
And yellows.
All the vibrant colors of fall.
Allowing the images to unfold in your mind.
Noticing the fallen leaves forming a soft carpet beneath your feet.
The crisp cool air on your skin.
The earthy scent of fallen leaves.
Noticing the sounds of the forest.
Rhythmic crunch of leaves underfoot.
Soft rustle of wind through the branches.
The quiet rhythm of nature preparing for winter.
Coming upon a small clearing and allowing yourself to rest here.
Feeling peaceful and at ease.
Resting here,
Surrounded by your autumn forest.
Beginning to imagine the warm colors of autumn flowing into the top of your head.
Feeling this autumn warmth slowly spreading through your entire head.
A light that is warm,
Gentle,
And comforting flowing down through your face.
You're not.
And into your shoulders.
This warm glow continuing into your chest.
Filling your heart with the warmth and color of fall.
Feel this autumn glow flowing down your arms.
Into your hands and all the way to your fingertips.
Moving through your belly.
Both legs.
Into your feet.
And all the way to your toes.
Your entire body filled with this warm autumn glow.
Resting here,
A deep sense of peace.
Everything else falling away.
Bringing your awareness now back to your personal intention for your practice today.
Bringing back the word,
Statement,
Feeling,
Or image that resonated with you.
Feel your intention resonating throughout your entire being.
Practice is starting to come to a close.
Slowly and gently in your own right timing.
Come back to your body.
Back to the present moment.
Noticing the points of contact beneath you.
Feeling the weight of your clothes or the blankets covering your body.
Start to move slowly and mindfully.
Maybe wiggling your fingers and toes.
Circling your wrists and ankles.
Stretching out long.
Take your time to honor your body and what it needs.
Noticing any shifts and feeling grateful for all that you've received from this practice.
When you feel ready,
Slowly open your eyes and let the world come back into focus.
Thank you so much for practicing with me.
May you carry the peace of this autumn forest.
And the deep rest that we've cultivated together.
As you move forward throughout your day.
