Autumn Yoga Nidra

Autumn Yoga Nidra is a guided practice of deep yogic rest, sometimes called ‘yogic sleep.’ You’ll be gently led through body relaxation, breath, and imagery. This practice works with the energy of autumn, inviting release, grounding, and renewal as you transition into the quieter season.

Transcript

Find yourself a comfortable place to lie down or if you prefer a place to sit up,

Supported.

Getting ready for your yoga nidra practice to help you transition beautifully from the season of action to the season of letting go.

Maybe having a thin pillow or blanket tucked comfortably under your head.

Maybe covering yourself with a blanket and setting aside anything that's on your mind.

Right now,

There's nothing you need to do.

Set everything aside for this time to connect within.

If you are lying in shavasana,

Legs are apart,

Feet are flopped out to the sides and your arms are away from the body,

Leaving space beneath the armpits and the palms are facing up.

The shoulders are away from the ears and checking that your neck is in line and feeling comfortable.

Checking for any lumps or bumps of clothing or jewelry or the surface below that might draw your attention away and if you find any,

Adjust them now.

Scanning your whole body and checking that you are as comfortable as you can be and that there is nothing calling your attention away.

Nothing that might draw your attention away from the practice of yoga nidra.

Taking a deep breath in and a long breath out.

Taking in another deep breath and as you exhale,

Feel yourself settle and let go.

Now is the time to make any final adjustments you need so you are comfortably set 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.

Begin to feel the stillness,

Resting in the stillness.

Become aware of distant sounds.

Allow your sense of hearing to extend out,

Receiving all sounds effortlessly and without analysis,

Simply receiving the effortless noise around you with effortless awareness.

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 the body resting.

Be aware of the body breathing.

Your body breathing itself.

Nothing to do.

No need for concentration,

Just effortless awareness.

Saying to yourself mentally,

I'm going to practice yoga nidra and I will remain awake and aware.

Yoga nidra has 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 and 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 flowing 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,

Making way for some well-earned downtime.

Without any guilt,

Letting it all 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?

A thought?

A feeling?

A habit?

An activity?

Not thinking,

Just feeling into it.

What would you like to release?

Notice where the mind goes first.

Picture yourself after it's been released.

Feeling the lightness of that release.

Now setting a fall intention,

Maybe a Sankalpa for this season or just this practice.

Saying to yourself mentally now,

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 or thoughts,

Feelings,

Or thoughts.

Feelings that might arise,

But without attachment.

Simply noticing and moving freely on.

Bring awareness to the point between the eyebrows.

The hollow of the throat.

The 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.

The 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 to the left shoulder.

Down to the left elbow.

Deep in the body.

Effortless.

The middle of the left wrist.

The left 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.

The heart center.

The right side of the chest.

The heart center.

The left side of the chest.

The heart center.

The navel center.

The tip of the tailbone.

The right hip bone.

The right knee joint.

The ankle joint.

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.

The 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.

The knee joint.

The hip joint.

Tip of the tailbone.

The navel center.

The 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 from and with each breath.

Nothing for you to do.

Simply witnessing.

Now bring 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.

And each breath coming in the right nostril,

Heat is created in the body.

Moving awareness 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,

There's cooling that is created in the body.

Now bring awareness to both nostrils and feel the balance of the two.

Streams of breath coming in right and left,

Heating and cooling,

Balanced temperature.

Take a deep breath.

Feeling the breath enter and exit through the nostrils.

Feeling the balance of the heating 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 entire body.

Feel the cool air blowing 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.

Feel the cool air turning colder.

Feel your whole body naturally contracting,

Pulling in from the cold,

Deep until your body shivers.

Cold permeating your skin,

Tissues deep into your bones,

Goosebumps across the body shivering.

Notice the breath in the left nostril.

Feel cold air flowing in 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 in the legs,

The torso,

The head.

Feel the cold in your face,

Your cheeks,

The 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.

Cold shivering throughout the entire body.

Now let go of the sensation of cold.

Completely let it go.

Let go of the sensation of cold throughout the 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 we can create heat and radiate it throughout the body.

Feel the navel center like a blazing fire.

The intensity of the hot core of the sun.

Feeling incredible heat radiating out,

Creating warmth for your entire body.

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

Heat flowing out like lava,

Moving throughout the whole body.

Feel heat deep in your bones,

Radiating out,

Expanding in all directions to the muscles,

To the muscles,

To the skin,

The arms and the legs,

The tips of the toes,

The tips of the fingers,

The face,

The ears,

The top of the head.

Abundance of heat throughout the entire body.

So much heat,

It spills out,

Even heating the air surrounding your body.

The heat wave.

Feel heat in every pore of your body.

So much heat.

Sweat is escaping from the pores.

Feel your whole body breaking out in a sweat.

Armpits sweating,

Forehead sweating,

Eyelids sweating,

The palms are sweating,

Soles of the feet are hot and sweating.

Heat throughout the entire body.

Notice the breath in the right nostril.

With each exhalation,

Notice the expansion of the right nostril and the sensation of heat flowing out from the nostril.

With each breath through the right nostril,

Develop the 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 the sensation of heat go.

Completely let it go.

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

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 anytime you like.

Now opening the doors to and of intuitive knowing,

Always available to you effortlessly.

A series of symbols will be named,

Images,

Thoughts,

Or feelings might arise.

I encourage you to continue to be the witness effortlessly.

Simply watching with detached awareness.

Nothing to do,

Just listen.

A pen and a notebook.

Sunrise.

Sunrise.

Red apples.

Maple leaves.

A stack of papers.

A vegetable garden.

A sweater.

A vegetable garden.

A snowy mountaintop.

A bowl of warm soup.

A fluffy blanket.

Sunrise through the trees.

Sunrise.

Now is the perfect time to repeat your fall intention,

Your fall Sankalpa.

If you repeat it with feelings and awareness now,

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 your peace and the intention manifested.

Becoming aware of your own breath.

Your body resting,

Breathing itself.

Hear the sound of your own breathing.

Feel the sensation of your body breathing.

Externalizing your awareness.

Become aware of the room or space that you are in.

Listen for the sounds within this space.

Know that the practice of Yoga Nidra is coming to an end.

Develop awareness of your body and the place you are in.

Feel your awareness coming back into the body.

Yoga Nidra is now complete.

Beginning gentle movements in the body.

Wiggling your fingers and your toes.

Make any gentle movements with the body that feel good.

Letting them become larger and larger.

Moving your feet and your legs,

Hands,

Arms.

Move any body parts that are calling you.

If you are laying down,

When you are ready,

Roll your body to the right side.

Take a few deep breaths,

Integrating your Yoga Nidra experience.

If you are lying down,

Press yourself up slowly to a comfortable seat.

Keeping your eyes closed if you can.

Take your time,

There's no rush.

Sitting comfortably,

Your back is straight.

Taking a deep breath in and a long exhale.

Breath out.

Saying to yourself one more time,

I shift beautifully into the season of letting go.

Hold that feeling with you.

Thank you so much.