Welcome everybody.
Today I'm guiding you through a yoga nidra meditation to allow your body to step into winter time to rest and to connect deep within yourself start by laying down on the floor making yourself comfortable and let's take a deep breath in through your nose exhale through your mouth allow your body to deep relax start to feel yourself laying down on the floor fully and completely relaxed breathing naturally with your eyes closed and invite the softening into your body notice your body growing heavy as you relax into the support of the earth underneath you focus your inner awareness inside of your body and as you do so set the intention to stay awake during this yoga nidra meditation you might fall asleep and that's normal but try to keep your conscious mind flowing through my voice so that the layers of your subconscious can create a subtle imprint of the healing power of your sankalpa,
Your intention now repeat in your mind five times your sankalpa,
Your deep intention for today's practice as i say a part of the body take your awareness to that body part while still maintaining a relaxed state right thumb right index finger middle finger ring finger pinky palm of the hand right hand back of the hand right wrist left hand forearm muscles right elbow upper arm muscles front and back of the right shoulder right chest right ribcage the right side of the body the right hip front of the right thigh inner thigh the right knee calf muscles chin bone right ankle right heel top of the foot bottom of the foot right big toe second toe third toe fourth toe pinky toe the whole right side of the body together left thumb left index finger middle finger ring finger pinky palm of the left hand right hand back of the hand left wrist forearm muscles left elbow upper arm muscles front and back of the left shoulder left chest left ribcage the left side of the body the hip front of the left thigh inner thigh the left knee calf muscles chin bone left ankle left heel top of the foot bottom of the foot the left big toe second toe third toe fourth toe pinky toe the whole left side of the body together the right front chest the left front chest the center of the chest the ribcage abdomen navel pelvic bowl the whole front of the body together right shoulder blade left shoulder blade left shoulder blade between the shoulder blades upper back muscles mid back muscles lower back muscles back of the right hip back of the left hip the whole back of the body together top of the head back of the head right side of the head left side of the head right temple left temple right ear left ear forehead right eyebrow left eyebrow between the eyebrows right eye left eye jaw tongue throat the whole of the head together now bring awareness to your breath focus your attention on the acts of breathing and breathe into all parts of your body one area at a time breathe into your feet breathe into your legs breathe into your pelvis breathe into your torso breathe into your hands breathe into your chest breathe into your arms breathe into your chest breathe into your head now begin to feel the sensations of the body start to develop the feeling of heaviness each part of the body becomes heavier and heavier the whole body sinking into the mat feel this heaviness sensation like stone in the whole body the entire body is heavy now let go of the sensation of heaviness completely let go release the sensation of heaviness and awake the sensation of lightness into your body feel every part of your body filling up with lightness your body becomes lighter and lighter like you're floating into the air the entire body floating now let go of the sensation of lightness completely let go now bring your awareness to the left side of your body from your feet to the crown of your head feel all left side of the body let it all go now bring your awareness to the left side of your body to the right side of the body from your feet to the crown of your head feel all right side of the body let it all go now notice the back of your body from feet,
Hips,
To the crown of your head the whole back of your body let it all go now notice the front of your body from feet,
Hips,
To the crown of your head the whole front of your body let it all go if you were able to feel any of these sensations notice what happens when you let it all go when you let go now the state of balance reveals itself balance is always there waiting behind the opposites balance is your natural state always there for you beneath the opposites of heavy light left right back front balance is your natural state let go of the opposites and balance appears that state of balance is here for you anytime you like by letting go you arrive at your natural state of balance take a few minutes now simply resting nothing to do simply resting now take your attention to the area between your eyebrows rest your awareness there and repeating you into your mind five times your sankalpa,
Your deep intention now imagine yourself standing in a quiet forest in late autumn the air is crisp and cool carrying the faint scent of falling leaves all around you trees are glowing in shades of amber,
Gold and deep red with each breath you notice a leaf drifting down spiraling gently toward the earth feel the ground beneath your feet covered with a soft,
Colorful carpet of leaves the forest is alive yet quiet preparing for rest as you watch the leaves fall imagine releasing what no longer serves you with every exhale let go just as the trees let go of their leaves gradually the golden forest transforms the trees stand bare,
Tall and still the earth is blanked in pure white snow a soft and gentle breeze gentle covering the world feels quiet,
Still and deeply peaceful allow yourself to rest in this winter calm held by stillness supported by peace nothing to do nowhere to go simply being just as nature moves through its seasons so too do you autumn teaches how to release and winter teaches how to rest take an inhale from the crown of your head exhale down to the base of your spine inhale back up to the crown of your head and from the crown of your head exhale down to the lower belly inhale back up to the crown of your head and from the crown of your head exhale down to the heart heart center inhale back up to the crown of your head and from the crown of your head exhale down to the soft part of your throat inhale back up to the crown of your head and from the crown of your head exhale down to your third eye inhale back up to the crown of your head and exhale and release now repeat again in your mind five times your sankalpa your deep intention start to deepen your breath bring some movement into your hands and to your feet bringing some prana some life force back into your body you can even take big stretch bringing your arms to the top of your head and moving slowly you can bring your knees to your chest moving from side to side bringing some massage into your back and sign of appreciation for supporting you and when you're ready you can roll over to one of the side of your body into a fetal position stay there for a moment integrate this experience into your body and gently press up to the seated posture taking a few deep breaths as you reintegrate back into the waking world and then slowly you can start to open your eyes feeling refreshed and recharged thank you
