Take a close look,
Dear one.
Do you notice the seasons changing?
Crunchy leaves beneath your feet,
Earthy scents and golden light.
Autumn.
A mirror of bright beauty that has been buried deep beneath.
Simply waiting patiently for its time to shine.
And then once more.
To let the leaves dance in the wind and kiss the forest floor.
Inviting us to go inside,
To go inwards.
And feel the warmth of the crackling fire,
To hear the rain on the windows to make space to slow down.
To rest.
So one day,
We may bloom again.
Welcome sweet love to this yoga nidra.
Before we embark on this restful journey together,
I would like to remind you that my guidance is always invitational.
If I say one thing yet you experience something else,
That experience is just as valid,
If not more.
There is no way to do,
Practice or receive Yoga Nidra wrong.
You may fall asleep or not.
You may see images or not.
You may feel restless or relaxed or none of those at all.
I would like you to know that all of you is welcome here and that you are free to follow wherever you go on this journey.
So let's get started.
First,
I invite you to get as comfortable as possible.
If you haven't done so already.
Perhaps grabbing an extra pillow or blanket,
Maybe even something to cover your eyes.
Seeing if there's anything you can do to make yourself even just 1% more comfortable.
Now whenever you feel ready.
I invite you to slowly breathe all the air out.
And then taking a slow breath in through your nose.
Hold it for just a moment and exhale with a sigh release.
Do more of those at your own pace.
Maybe even imagining that you can breathe in this crisp autumn air.
And you exhale any tension.
Inhale feeling that freshness that clarity filling up your lungs holding it and releasing the tension From there,
Let your awareness travel to your body.
Notice how it's held by the surface beneath you.
Like the forest floor carrying the leaves that return to the Earth.
And maybe just like those fallen leaves You can let yourself,
Your body become just a little heavier.
Taking another slow breath in and out here.
Maybe you notice that there are things,
Thoughts,
Still asking for your attention.
Let them just be there for a moment.
Observing like the branches of a tree swaying in the wind.
And then imagining that just like when the day grows darker and the sun sets.
That you can slowly let these thoughts rest for now.
Becoming just a little more distant.
A little less clear.
Then let your attention now Come back to your body.
Maybe you would like to simply bring awareness to the body parts that I'll mention.
Or imagining a release of tension.
Or perhaps you would like to think of a warm golden sun.
Shining on these parts.
To bring you an even deeper form of relaxation.
Choose whatever feels right to you in this moment.
I invite you to take another slow breath here.
As you bring your awareness to the top of your head.
And soften there.
To your eyebrows.
.
.
And your eyes.
To your left ear and the right ear.
Your nose.
Mao and jaw.
And then resting the entire face as a whole.
Fully arriving here softening in the autumn sun.
And watch as your awareness travels down to your throat.
All the way to your left shoulder Relaxing.
Left upper arm the elbow Forearm your left wrist.
The palm of your hand.
All of your fingers.
The entire left arm Soft and warm.
Then slowly The relaxation travels back up over the top of your arm shoulder all the way to your right shoulder.
Your right upper arm.
Your elbow.
Forearm soft.
Your right wrist.
The palm of your hand.
All of the fingers the entire right arm.
Embraced by the earth and on your next breath.
Let the attention travel back up.
Over the top of your hand and arm all the way to your heart area Sinking a little deeper here.
Softening the middle of your chest your belly.
Traveling around to the upper back the middle back.
And your lower back Your entire torso,
Front and back Fully resting here.
Your entire upper body.
Warm and at ease.
And then slowly sensing that softness traveling down.
To your pelvis.
Settling at your left hip.
Going down your left thigh left knee.
Left lower leg.
Ankle.
The top of your left foot.
And then all of your toes.
The entire left leg softens.
And embraced by the autumn sun.
And with your next breath from your toes,
The bottom of your feet.
Travelling back up through the back of your left leg to slowly arrive.
At the top of the right hip.
Melting into the earth here your right thigh Right knee.
Right lower leg.
Your ankle top of your right foot.
All of the toes.
The entire right leg at ease.
Then,
From your right toes,
The bottom of your right foot,
Traveling back up once more.
So you feel both hips legs and feet.
Simultaneously relaxing.
.
.
Softening.
A radiant sensation Both legs softened.
And at ease.
And then sensing the entire front body.
Back body.
Sensations inside the body.
Sensations on the surface of your body.
Your entire body Relax.
At ease.
And radiance.
Observing as the spacious awareness.
Where all sensations may come and go.
Your entire body.
And pray.
Hell.
And at ease.
And now imagine.
That with your next in-breath.
.
.
Just like the autumn leaves floating in the wind Your body becomes so light.
Floating through the air and then with your following breath Imagine that your body is fully cradled and held by the earth.
Grounded and heavy.
You can repeat that at your own pace maybe even imagining floating with the inhale.
On the exhale grounding down Or perhaps you would like to simply count your inhale for 4.
And exhale for six seconds.
See what feels most soothing to you right now Keep going.
I'll be right here.
Loading and grounding.
And now slowly letting go.
Of this breath and imagination.
Letting yourself rest here as you are.
With your next breath.
Imagine you find yourself stepping foot into the most magical autumn forest.
The leaves bright orange,
Yellow,
And red.
Crisp air filling up your lung.
And the earth carrying your feet forward.
What else do you notice here?
And as you wander around and become aware of your environment.
In the distance you notice a cozy little cottage waiting for you.
A place to rest and relax.
As you walk to this beautiful cottage You feel the crisp leaves underneath your feet.
A gentle refreshing breeze making the trees sway and dance for you.
The birds chirping with cheer a golden sun warming your face.
Slowly,
You arrive at the cottage.
And step inside.
It's so cozy and comforting.
And maybe you even realize that you're not alone here.
A loved one or deeply loved animal is waiting here for you.
One that makes you feel so safe and brightens your day even more.
Or perhaps you find yourself relaxing alone.
As you explored a cottage.
You find that a fire is set up for you in the fireplace.
And so you light it.
Slowly,
The fire grows.
You lift the palm of your hands to it.
And it grows warmer and warmer.
So cozy.
Maybe you decide to make yourself your favorite warm drink.
Maybe you settle in on the couch under a warm blanket.
Or perhaps you explore the cottage a little more.
Big pie.
Or snuggle up together.
Letting the images come and go.
Cozy in the cottage.
Letting the images come and go Taking another 3 slow breaths here.
Noticing how your body is supported.
By the surface beneath you.
Held and embraced and if you would like to continue to stay here,
Rest or fall asleep then please do so.
Otherwise bringing your awareness.
To the sounds in your space closer and further away.
To what you can smell Maybe you would even like to gently wiggle your toes and fingers Maybe stretching your arms overhead.
Or bringing your knees into your chest.
Finding any movement or stillness you need right now.
And if you would like to come back up Take another minute or so before you do or gently rest here.
