Wintertime Yoga Nidra With Sukhmani

This Yoga Nidra session focuses on settling into the nature of Winter and the solstice.
Align with your heart's truest vibrations for the coming year!
Yoga Nidra is a guided meditation that takes you into the mind space between waking and dreaming. This ancient practice encourages deep rest and an opening to the subconscious mind...allowing for a deep connection with intentions and the highest Self.

Transcript

Welcome to Yoga Ninja.

Go ahead and lie down if you're not already there or if you prefer a place to sit up completely supported.

Have a thin pillow or blanket tucked comfortably under your head.

Cover yourself if you'd like.

Do anything you need to do to get comfortable.

Getting ready for your Yoga Ninja practice.

Settling in.

Setting aside the need to be busy.

The energy of busyness that can creep up on us during this season.

Set aside anything that's on your mind.

Right now there's nothing you need to do.

No one you need to answer to.

Just set everything aside for this time to connect within.

If you're lying on your back in Shavasana,

Legs are apart.

Feet flopped out to the sides.

Shoulders away from the body.

Leaving space beneath the armpits.

Palms facing up.

In any position,

Your shoulders are away from the ears.

Check that your neck is in line and feeling comfortable.

Scan your whole body,

Checking that you're as comfortable as can be.

And that there's nothing calling away your attention.

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.

Slowly surrender all doing.

Know that you can move whenever you need to,

But you're so comfortable you won't want to.

Tonight we'll focus on aligning with the nature of the season winter.

In this deep state of rest and meditation,

We allow the soul to connect with its highest purpose.

You don't need to do anything but relax and allow.

There's nothing you need to do.

Remember the soul is always present and listening.

In this restful period of winter,

We rest,

Reflect,

And restore.

Whatever you experience is perfect just as it is.

Simply rest at ease and follow my guidance.

Allow my voice to become your voice.

During yoga nidja,

I invite you to welcome any experience as a messenger.

Your sensations,

Emotions,

And thoughts without trying to change,

Fix,

Or make anything happen.

As you welcome whatever is arising,

Your body and mind are learning to remain at ease.

While you discover the place within that is always at ease and peaceful.

A witnessing presence that is welcoming everything.

Now feel your body settling completely into stillness.

Deliciously comfortable.

Begin to feel the stillness.

Rest in that stillness.

Sense of hearing extended outward,

Receiving all sounds effortlessly.

Receiving sounds without analysis.

Hear the sound of your own body breathing.

Feel the body resting.

Be aware of your body breathing.

Nothing to do.

No need for concentration.

Just effortless awareness.

Say to yourself mentally,

I am going to practice yoga nidja.

Say to yourself mentally,

I will remain awake and aware.

Yoga nidja has now begun.

With a focus on shifting into the winter season,

Know that winter is arriving.

Feel that winter is arriving.

All of nature slowing.

Nothing to do but rest.

Animals are resting.

Plants are resting.

You are resting.

Picture yourself effortlessly following this rhythm of nature.

Slowing down.

Resting for a while.

Without any guilt.

Letting go of the need to do.

Know it is perfectly natural to do nothing right now.

Embracing the joy of a simple rest.

Effortless.

Feel your body being rejuvenated and healed as you rest.

Creating time and space.

Find yourself naturally falling into reflection.

Welcoming new vibrations and information that come in this season of the winter solstice and the new year.

Welcome spontaneous moments of reflection.

Welcome information from your soul.

Welcome information from the highest source.

Without effort.

Beautifully effortless.

Now is the time to state your sankalpa.

If you already have a sankalpa you are working with,

Allow the feeling of that sankalpa to arise in your heart.

A sankalpa is something we use in yoga nidra to help us manifest things in our lives.

It is a short statement in the present tense.

Something like I am free.

I am healthy.

I am calm.

Something that you want more than anything else in life.

Whatever it is,

Allow this desire to rise up naturally from deep within your heart center.

How do you want to feel in the coming year of 2023?

Perhaps a sense of inner peace,

Joy or well-being.

Perhaps relief or healing from physical discomfort,

Habits or emotional pain.

Whatever it is,

Really feel the sankalpa.

Picture it as vividly as you can.

Now state your sankalpa three times mentally with certainty and feeling.

Bring attention to your senses.

Notice the taste in your mouth.

The sounds around you.

Smells.

Images or colors behind your eyelids.

The touch of the air on your skin.

Your senses are open and alive.

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.

But without attachment.

Slowly noticing and moving freely on.

Bring awareness to the point between the eyebrows,

The center of the throat,

The right shoulder,

The right elbow,

Effortless traveling deep in the body,

Down to the middle of the right wrist,

Right thumb,

Tip of the index finger,

Tip of the middle finger,

Tip of the ring finger,

Tip of the pinky finger,

Back up to the wrist,

Elbow,

Shoulder,

Center of the throat.

Sweeping awareness over to the left shoulder,

Down to the left elbow,

Deep in the body,

Effortless awareness to the middle of the left wrist,

Left thumb,

Tip of the index finger,

Tip of the middle finger,

Tip of the ring finger,

Tip of the pinky finger,

Back up to the wrist,

Elbow,

Shoulder,

Center of the throat,

The heart center,

Right side of the chest,

Heart center,

Left side of the chest,

Heart center,

Navel point,

Tip of the tailbone,

Right hip,

Right knee,

Ankle,

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,

Knee joint,

Hip,

Tip of the tailbone,

Sweeping awareness to the left hip,

Left knee,

Ankle,

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,

Hip,

Tailbone,

Navel center,

Heart center,

Center of the throat,

The eyebrow center,

Center of the eyebrows,

Center of the eyebrows.

Now become aware of the chest,

Notice the body breathing itself,

The chest gently rises and falls with each breath,

Nothing for you to do,

Simply witnessing,

Awake and aware.

Now bring awareness to the nostrils,

Feel the breath in 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.

Move awareness to the left nostril.

Feel that with each breath stream coming in 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,

Heating and cooling.

Take a few deep breaths now,

Awake and aware,

Watching the breath in the nostrils,

Feeling a balance of heat and cooling in the body.

Now beginning to manifest sensations in the body.

Start by feeling the sensation of crisp,

Cold winter air on your face,

Your arms,

Hands,

Legs,

Feet,

As if you've just stepped outside into a crisp winter's day.

Feel the cold permeating your clothes,

From the tips of your toes to the top of your head,

And from the top of your head to the tips of your toes.

Cold air.

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,

And cold.

Notice the breath in your left nostril.

Feel cold air flowing in with each inhalation.

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.

Cold at your temples,

Up along the back of your neck.

Shivering.

Cold at the top of your head.

Cold and shivering throughout the whole body.

Now let go of the sensation.

Feel incredible heat radiating out,

Creating warmth for your whole body.

Right out to the tips of your fingers and to the tips of your toes.

Heat permeating your whole body.

Feel heat deep in your bones,

Radiating,

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.

No shortage of heat,

Abundance of heat throughout the whole body.

So much heat that it spills out,

Even heating the air surrounding your body.

Like a heat wave,

Feel heat in every pore of your body.

So much sweat is trying to escape from your pores.

Your whole body breaking out in a sweat.

Heat throughout the entire body.

Now let go of the sensation of heat.

Completely let it go.

Let go of the sensation of heat throughout the whole body.

Notice you have the power to manifest heat or temperatures any time you need.

Take a moment now to rest in the awareness of your power.

You have the power to call upon or release sensations any time you like.

Now let's open the doors of intuitive knowing,

Always available to you,

Effortlessly.

A series of symbols will be named.

Images,

Thoughts or feelings may arise.

Just continue to be the witness,

Effortless,

Simply watching with detached awareness on the screen of the mind behind your closed eyes.

Palm trees swaying in the wind.

A paperback book.

A glistening snowdrift.

A fluffy pillow.

Sunshine beaming through a window.

A full moon.

A park bench.

Raindrops on pavement.

A golden egg.

A starry night sky.

Your body resting comfortably.

Now is the time to repeat your sankalpa.

Repeat it with feeling and awareness now.

It can't fail.

Know that this intention has been received deep in your being and it's already manifesting.

So take a moment now to feel a piece of your sankalpa,

Of your intention manifested.

That's all we need.

Become aware of your breath,

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,

Walls,

Ceiling without opening your eyes.

Listen for sounds within the room.

Feel your awareness.

Sh kont handheld breaths.

Begin to make any gentle movements with the body that feel good.

Wiggling fingers and toes.

Remove any body parts that are calling to you.

When you're ready,

Rolling your body to the right or left side.

Taking a few deep breaths.

Recalling any moments from your experience.

Just allowing the breath to integrate your experience.

Take a deep breath in and a long breath out.

Recreate your sankalpa one more time.

Mentally chanting the sound Aum as you take a deep breath in.

Feel that sound vibrate in your mind and your body.

Feel connected with all things.

The practice of yoga nidra is now complete.

When you're ready,

You can slowly open your eyes and take time to adjust.

Carrying this peaceful self and this peaceful vibration into your dreams.

Thank you so much for joining me tonight.

Om Shanti.

Reviews

Deeply relaxing and giving a new view on the winter season