Welcome and thank you for joining me for this guided yoga nidra.
For the next little while.
There is nothing to accomplish.
Nothing to understand.
And nothing to become.
Simply allow yourself to be held.
We'll start by getting comfortable.
This may mean.
Laying down comfortably.
On your back.
Or perhaps on your side.
You may wish to place a rolled blanket.
Under your knees.
Or support.
And if laying on your side,
You may wish.
To place two folded blankets.
Between the legs Let your legs soften.
And become heavy.
Allow your feet to fall naturally away from one another.
And rest your arms beside you.
With your palms facing upward.
Or in whatever position feels most restful.
Adjust yourself now.
So that you will not need to move again.
And feel the surface beneath you.
The earth receiving your weight.
The floor.
Beneath the mat.
The ground.
Beneath the floor.
The great body of the earth beneath you.
And imagine just for a moment.
That the earth knows how to hold you.
You do not have to hold yourself up.
You are being held.
You are in.
A space of safety.
As autumn arrives,
The world begins to change its rhythm.
The days become shorter.
The light.
Becomes softer.
And the leaves begin to loosen their attachment to the branches.
See you.
Disappear into darkness.
The trees do not struggle to remain summer.
A,
Simply listen and when the time comes.
They release.
Tonight.
Or today.
You are invited.
And 2.
That same wisdom.
Not forcing.
Not grasping.
Not rushing.
Simply listening for what is ready to soften.
What is ready to fall away?
And What is ready?
To become still.
Feel the whole body.
Resting here.
Body.
Breathing.
The body.
Receiving.
Body.
Becoming quiet.
And for now.
.
.
Let yourself go.
Be exactly as you are.
Now.
Bring your awareness.
To your natural breath.
Do not change it.
Simply notice.
Notice the breath arriving.
And the breath leaving.
Like the wind moving through trees.
Nothing to hold.
And nothing to force.
Now begin to gently lengthen the exhalation.
Inhale.
Softly through the nose.
And exhale slowly out.
Comfortable breath in.
And relax.
A longer,
Softer breath.
Breath out.
Let the exhalation become an offering.
A letting go.
Inhale.
Receiving.
Exhale.
Releasing.
Inhale.
Gathering.
Exhale and emptying.
Inhale.
Life.
Entering.
Exhale.
Life moving onward.
Now.
Imagine that each exhalation carries something unnecessary away.
Relapse,
Tension.
Perhaps effort.
Perhaps an old thought.
Perhaps something you have been carrying.
Without realizing it.
You don't need to name it.
You don't need to understand it.
Simply breathe out.
And let it go.
Now return to a natural breath.
And let the breath flow.
Breathe.
Beautiful.
You do not need to manage it.
You are simply witnessing.
In the quiet of this season.
Imagine that somewhere within you.
There is a seed.
A seed of knowing.
A seed of becoming.
A seed that does not need to bloom today.
It knows its own season.
It knows the wisdom of darkness.
The wisdom of waiting.
The wisdom.
Of becoming beneath the surface.
If you have sun culture.
A heartfelt intention.
Bring it gently to mind now.
Perhaps.
It is a simple phrase.
Something quiet.
Something that feels true.
You might choose.
I trust the wisdom of change.
Or I release what is ready to be released.
Or I am held.
Through every season.
Or perhaps another phrase arises.
Naturally from within you.
And repeat your sankapa silently.
Three times.
Not as a demand.
Not as something you might make happen.
Plant it gently.
Like a seed.
In fertile earth.
And then let the seed rest.
Now we begin the rotation of awareness.
There is nothing to move.
Only awareness traveling.
Let your intention move from place to place.
Like a leaf.
Carried gently by the autumn wind.
You do not need to visualize each part perfectly.
Simply hear the name.
And feel.
Bringing your awareness to the right hand.
The right thumb.
Second finger.
Third finger.
Fourth finger.
And little finger.
Palm of the right hand.
Back of the right hand.
Rest.
One.
Elbow.
Upper arm.
Shoulder.
Right armpit.
Right side of your chest.
Right side waist.
Right hip.
Right thigh.
Right knee right cat.
Ankle.
Year.
Sole of your right foot.
Top of your foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Bend your little toe.
Now.
I want you to feel.
The entire right side of your body.
Happy.
Quiet.
Resting.
Now.
Bring your awareness to the left hand.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Little finger.
Moving your awareness to your left arm.
Back of the hand.
Left wrist.
World.
Left elbow.
Upper arm.
Shoulder.
Left armpit.
Left side of your chest.
Left waist left hip.
Left,
By.
Me.
Left calf.
Left ankle.
Heel.
Sole of your left foot.
Top of your foot.
Your left big toe.
Second toe.
Third toe.
Orth toe.
And your little toe.
Now I want you to.
Feel the entire left side of your body.
Quiet.
And at rest.
Now bring awareness to the back of the head.
Back of the neck.
Right shoulder blade left shoulder blade.
Upper back.
Middle back.
And your lower back.
Moving down to your sacrum.
Right buttock.
Left buttock.
Into the back of the right thigh.
And into the back of your left eye.
Back of the right knee.
And the back of the left knee.
The right cap.
Left cap.
Right heel.
Left heel.
And the entire back body.
Feel the earth beneath you.
And the whole back body.
Surrendering its weight.
Now bringing awareness to the crown of your head.
Forehead.
Right temple.
Your left temple.
Into the right eyebrow.
Left eyebrow.
The space between eyebrows.
Moving down to your right eye.
Your left eye.
Right cheek left cheek.
Your nose.
The tip of your nose.
Upper lip.
Lower lip.
Chin.
Ciao.
Wrote.
Right collarbone.
Left collarbone.
Center of your chest.
Heart space.
And moving down to your upper abdomen.
Your navel.
Down to the lower abdomen.
And into the pelvis.
Now feel the entire body.
The whole body lying here.
The whole body breathing.
The whole body.
Receiving the Earth.
The whole body becoming quiet.
Feel yourself as one field of sensation.
One field of breath.
One field of awareness.
And just resting here.
Now let's move into breath awareness.
The autumn wind.
Bring your awareness to the natural breath.
Notice where the breath is most easily felt.
Perhaps at your nostrils.
Perhaps in the chest.
Are perhaps.
And the belly.
Or perhaps throughout the whole body.
Do not change anything.
Simply witness.
Imagine now that the breath is like a gentle autumn wind.
Your inhale moves through the branches.
Your exhale moves the leaves.
Nothing is forced.
Nothing is lost.
Everything is part of movement.
Begin to count the exhalations backwards.
From 10 to 1.
Exhale 10.
Inhale naturally.
And exhale 9.
And continue silently.
Inhaling eight.
Exhale.
Hate.
Inhale seven Exhale,
Seven.
All the way.
To run.
Now we'll let go of counting.
And return back to your natural breath.
Rest here for a few more breaths.
Now we will explore the wisdom of opposites.
You don't have to choose one.
You can experience both.
You can experience and discover the quiet place between them.
Now.
Feel your body becoming very very heavy.
As though the earth is drawing you downward.
And now imagine the body becoming very light.
Almost.
Weightless.
As though the breath could carry you.
Light as a feather.
Heavy.
And light.
Now feel warmth.
Perhaps.
The warmth of sunlight on autumn skin.
And now,
Coolness.
The very cool air.
Of an early autumn morning.
Warmth and coolness.
Now feel stillness.
Feeling stillness within your body.
Nothing is moving.
And now sense movement.
The breath.
The wind.
The changing seasons.
Wellness.
Movement.
Now feel fullness.
The fullness of ripened fruit.
A tree heavy.
With leaves.
A life rich with experience.
And now emptiness.
The spaciousness after the leaves have fallen.
The open branches against the sky.
Wellness.
Emptiness.
Now experience holding.
And then.
Releasing.
Folding.
And releasing,
Letting go.
And notice that neither is wrong.
Neither must be rejected.
Life is continually moving between them.
Receiving,
And giving.
Gathering.
And releasing.
Birth.
And death.
Expansion.
And contraction.
And night.
Summer.
And autumn.
Rest in the space where opposites meet.
There is no need to decide.
No need to choose.
Simply being aware.
Now allow your awareness.
To become steadier.
Beyond and beyond.
The physical sensations of the body.
Notice the field of energy surrounding you.
And permeating you.
You may sense this as warmth.
Tingling.
Pulsation.
Movement.
Stillness.
Or perhaps nothing at all.
There is nothing you need to feel Simply become curious.
Now imagine the body.
Has more than its physical shape.
A quiet field of life.
Breath moving through it.
Energy.
Moving through it.
Awareness.
Moving through it.
Bringing awareness to.
The physical body.
Body of bones.
Mask for us.
Parkins.
Body that has carried you through this life.
Think it,
Silently.
Now.
Sense the energetic body.
Occurrence of breath and vitality.
Imagine subtle streams of energy moving through you like underground rivers.
Quietly nourishing.
Quietly connecting.
Now notice the mental and emotional body.
Noticing how thoughts may come in.
Feelings.
They may arise.
And images.
Memories.
Sensations.
Let them move like leaves.
Floating upon a stream.
You do not have to follow them.
And you do not have to push them away.
Just simply be the witness.
Now I'm moving deeper still.
And sense the layer of inner knowing.
The quiet intelligence.
Beneath us.
The place that may know without words.
Place that listens.
The place that recognizings.
What is true for you?
And deeper still.
Sense the subtle layer of peace.
Not a peace that depends upon circumstances.
Quietness.
Underneath.
Everything.
A still lake.
Beneath the movement of the wind.
Imagine these layers together.
Physical.
Energetic.
Mental and emotional.
Intuitive quiet and peaceful.
All belonging to one being.
All held within one vast field.
Of awareness.
Now.
Imagine yourself lying in an autumn forest.
You are completely safe.
The earth beneath you is soft.
The air is cool.
And clean.
Love you.
Branches stretch into a wide sky.
Leaves are changing.
Thumbs still cling to the trees.
Others have already fallen.
Gentle wind moves through the forest.
You hear the sounds of leaves.
Touching the earth.
One by one.
No leaf is late.
Now leave.
Is early.
Each falls in its own time.
And perhaps you can allow yourself to remember.
You do not have to hold on to everything.
Some things are meant to remain.
Um,
Thanks.
Are meant to change.
And some things.
Are meant.
To leave.
And some things are only becoming visible.
Because something else.
Has fallen away.
Rest here.
Now imagine the trees standing around you.
They are rooted.
There.
Beautiful.
They do not apologize for their seasons.
They do not try to remain green.
They trust.
The deeper rhythm.
Let your own body rest in that wisdom too.
You are allowed to change.
And you are allowed to pause.
You are allowed to release.
And you are allowed.
To become.
There is nothing to solve now.
There is nothing to fix.
Nothing to hold.
Only to rest.
Now release the imagery.
Release the forest.
Release Autumn.
Release even the practice.
Become aware of awareness itself.
You are not trying to concentrate you are not trying to meditate correctly.
I just want you to simply notice.
That something is aware.
Aware of breath.
Aware of silence.
Aware of sensation.
Aware of thought.
Aware of even the absence.
Of thought.
Rest as that awareness.
Open.
Bound list.
And quiet.
Now bring your sankalpa gently back to mind.
The phrase.
That you planted earlier.
And repeat it silently three times to yourself.
Let it arise effortlessly.
Like a seed beneath the earth.
You do not need to know how it will grow.
You simply trust.
That something has been planted.
And remember.
An atom does not mean an ending without purpose.
It is a season.
Of transformation.
The tree releases its leaves.
And gathers its energy inward.
The earth becomes quieter.
And prepares for what comes next.
There are seasons when your life may bloom outward.
End.
Seasons.
When your deepest work.
Happens beneath the surface.
Both belong to you.
Now.
Begin to notice the room around you.
Feeling.
The temperature of the air.
The sounds.
Perhaps in the distance.
And the surface beneath your body.
The weight.
Of your physical form.
Bringing awareness back to your breath.
And feel the gentle rise and fall.
Begin to notice your fingers and your toes.
And perhaps make the smallest movement.
Tiny movement of the fingers.
And a tiny movement of the toes.
If it feels good,
Circle the wrists.
Circle of the ankles.
And stretch gently.
Take your time.
There is nowhere to rush towards right now.
Now we'll gently bend the knees if that feels comfortable.
And gently rolling slowly onto your right or left side.
And rest here for a few more breaths.
Like a seed resting within the earth.
When you are ready,
Slowly make your way towards a comfortable seated position.
Keep the eyes closed if that feels natural.
And let the head remain slightly bowed.
And notice what is different.
Perhaps something subtle.
Or nothing obvious at all.
There is no need to measure the experience.
Just observing.
And if you feel cold.
Bring your hands together at your heart center.
Or rest them wherever they feel comfortable.
And take one slow,
Long breath in.
And a nice,
Slow,
Long breath out.
And remember the autumn trees.
Their willingness to release.
There are trust in the unseen.
Their rootedness through change.
And may you carry some of that wisdom with you.
The wisdom to know when to hold it.
The wisdom to know when to release.
And the wisdom to rest between seasons.
And one final time,
Silently repeat your sankalpa.
Planted gently.
End and let go.
Like a leaf carried by wind.
When you are ready.
Open your eyes.
And return slowly.
May you trust the seasons of your own life.
May you honor.
What is ending?
May you welcome.
What is beginning.
May you remember.
That beneath every visible change.
There is still.
A deeper stillness.
End.
Beneath that stillness.
Life continues.
Resting.
Dreaming.
Becoming.
May you be at peace with all the seasons you are in.
May you trust what is unfolding.
May you know.
That you are health.
And thank you for practicing with me today.
May you have a wonderful day or evening.
I'll see you again soon.
