Winter Solstice Yoga Nidra | Rest, Restore & Welcome Winter

So it's time to get nice and comfortable.

Maybe grabbing a few layers,

As you might find yourself getting a little bit colder.

If you have a blanket nearby,

That can be really lovely.

If you have an eye pillow nearby,

That can be great too.

You might want to think about climbing into bed,

If that's an option.

However you usually sleep is normally a good indicator of how you're most comfortable.

But lying on a sofa,

On a yoga mat,

Anything is fine as long as you give yourself that time and space to get nice and comfortable.

You might want to think about popping some cushions under the heads,

The knees,

The thighs,

Maybe the arms,

Just to give a little bit of extra support.

Or if you're lying on your side,

Maybe popping a cushion or a bolster between the knees or underneath the arms.

All are just options.

So once you're ready and comfortable,

Maybe thinking about setting an alarm if you do need to wake up at the end of the practice.

Our yoga nidra today will be just under 25 minutes.

If you're happy to fall asleep if that happens,

Then that's great.

But if you do need to wake up,

Then setting that alarm now.

So let's start with a couple of deep breaths.

Breathing in deeply.

Exhaling,

A sigh out.

And we're just going to do a little bit of progressive muscle relaxation.

Just to signal to the body that we are releasing tension,

We are letting go,

We are relaxing.

So I want you to start by tensing and screwing up your face,

Your mouth,

Your shoulders.

Hold,

Hold,

Hold.

And then exhale and release.

Now think about tensing up your pelvis,

Your hips,

Your legs,

Your toes.

Hold,

Hold,

Hold.

Exhale and release.

And now we're going to hold the whole body in tension.

Face,

Mouth,

Shoulders,

Glutes,

Legs,

Toes.

Hold it here.

Exhale,

Release.

And let it all go.

Start by welcoming yourself to the practice of yoga nidra.

Welcoming yourself back home to you.

Welcoming in all that you are.

Our practice of yoga nidra will begin now.

And the practice will end when you hear the words,

Hari Om Tat Sat.

So making sure you're truly comfortable.

Tending to the body and if there are any final adjustments needed here to feel supported and free of tension,

Then making these now.

Knowing that the aim is to find stillness,

But you always have permission to move and adjust.

Allow your limbs to fall heavy into the earth and feel the earth beneath you supporting you.

Notice any sounds around you.

Whether they are far away or close by.

And allow these sounds to relax you.

They are supposed to be there and you are supposed to be here.

Getting ready as we shift from a state of thinking and doing to feeling and being.

As we shift into the winter season,

The winter solstice,

Know that winter is arriving.

With it a grounded energy.

We feel nature slowing down and resting,

Taking stock.

Ready to softly emerge,

Re-energized and fresh in spring.

The season of rest and reflection is here.

And without any fear or guilt,

Allow yourself space to adapt to the ebbs and flows of the season.

Letting go of the need to do.

Embrace the joy of simple rest,

Knowing it is perfectly natural not to do right now.

See your body being rejuvenated and healed whilst you rest.

And from this state of rest,

Let's bring to mind your sankalpa.

Your heartfelt desire or intention.

If you are unsure what your sankalpa should be,

Then I invite you to use the sankalpa.

I shift beautifully into the season of rest and reflection.

I shift beautifully into the season of rest and reflection.

I shift beautifully into the season of rest and reflection.

Trust that everything you need is already in you.

Welcome in your sankalpa and let it radiate from your heart space.

Know that your heart's desires will be amplified by the energy of the winter season.

Repeat your sankalpa to yourself three times,

Locking in this promise to yourself.

Now bring your attention to your physical body.

We will take a trip around the body,

Witnessing the body with curiosity and effortless awareness.

Perhaps you smile at each body part or in your mind say hello as we hop from one body part to the next.

No need to think,

Just awareness,

Noticing and then moving on.

Let's start by bringing awareness to the point between your eyebrows.

Effortless awareness to the point between the eyebrows.

The throat.

The right shoulder.

Top of the arm.

Elbow joint.

Forearm.

Wrist joint.

Right thumb.

Right index finger.

Right middle finger.

Ring finger.

Little finger.

Back to the right wrist joint.

Elbow joint.

Right shoulder.

Left shoulder.

Top of the arm.

Elbow.

Left forearm.

Wrist joint.

Left thumb.

Left index finger.

Left middle finger.

Ring finger.

Little finger.

Back to the left wrist joint.

Elbow.

Left shoulder joint.

Right shoulder joint.

Effortless awareness of both shoulders.

Heart centre.

Heart centre.

Right side of the chest.

Heart centre.

Left side of the chest.

Heart centre.

Back body.

Pelvis.

Tailbone.

Right hip joint.

Right thigh.

Right knee joint.

Shin.

Calf muscle.

Ankle.

Top of the foot.

Toes.

Bottom of the foot.

Back to the right ankle.

Calf muscle.

Shin.

Right knee.

Right thigh.

Hip joint.

Pelvis.

Left hip joint.

Left thigh.

Left knee joint.

Shin.

Calf muscle.

Ankle.

Top of the foot.

Toes.

Bottom of the foot.

Back to the left ankle.

Calf muscle.

Shin.

Left knee.

Hip joint.

Pelvis.

Belly button.

Heart centre.

Throat.

Eyebrow centre.

Eyebrow centre.

Eyebrow centre.

Notice the position you are lying in.

Notice the shape and posture of your body.

Notice where you are in the room.

Notice the parts of the body which are in contact with the floor.

Notice how the rhythm of your breath moves your body.

Notice your body breathing itself.

Notice the body expand in your space with the smooth long inhale.

And gently fall with your melodic exhale.

Bring your awareness to your breath.

And watch as your breath moves freely and easily in through the nostrils or the mouth.

Past the chest and the ribs into your soft belly.

Watch as the breath returns the way it came in.

From the belly up through the ribs and chest.

Bring your awareness to the breath for the next minute or so.

Now begin to plug into sensations in the body.

Start by developing the feeling of heaviness.

Each part of the body becoming heavier and heavier.

Feel the right leg heavy like lead.

Sinking into the surface beneath you.

Left leg becoming heavier and heavier.

Sinking down.

So heavy you couldn't lift it.

Now feel heaviness in the hips,

The back,

Shoulders.

The whole body sinking into the earth beneath you.

Heaviness extending to the arms and hands.

Feel heaviness in the whole body.

Now let it go.

Let go of the sensation of heaviness from every part of the body.

And instead feel lightness in the body.

Feel the body lift up with lightness and buoyancy.

Body becoming lighter and lighter.

Right leg becoming lighter and lighter.

Picking up.

Left leg becoming lighter and lighter.

Picking up.

Hips,

Back,

Shoulders become light,

Floating upwards.

Arms feeling the sensation of lightness floating right up.

Entire body floating.

Light as air.

Now allow your body to gently release the feeling of floating and lightness.

Connect to the earth below you.

And notice how you can manifest sensations and feelings like lightness and heaviness anytime you need.

We will now tap into your inner creativity,

Intuition and wisdom.

While you are comfortably resting with steady breath.

Your awareness is free to travel and explore.

The mind may or may not spontaneously project images.

Images or no images.

Simply witness and watch with detached awareness.

Visualise yourself resting in a soft meadow.

Gazing up at the night sky.

Feel the soft grass beneath you.

And gentle breeze on your face.

Take in the peace and serenity of the meadow.

You gaze upon the vast expanse of stars above you.

Maybe you see images projected.

Maybe stars appear glistening in no order.

You are resting softly in the meadow under an ancient tree.

Crickets chirping.

Light breeze on your face.

You are relaxed.

You are comfortable.

There is nowhere you need to be.

Watch as your energetic body rises from your physical body.

Energetic body separating from physical body.

Ready to explore on the sacred journey of curiosity.

You slowly wander across the meadow to a clear pool.

And feel the shift in energy and atmosphere as you get closer and closer and closer and closer.

You peer into the milky,

Clear and sparkling water.

And as you look at your reflection,

You see your reflection illuminated in radiant energy and light.

And perhaps you stay here and bathe in the colour of this radiant light,

Allowing it to wash over you.

Perhaps you take a slow walk along the water's edge.

Perhaps you wander into the water.

Arms stretching out as you swim and glide across the pool.

Take your time as you explore this energetic space.

Once you have soaked in this healing,

Radiant light and energy of the milky,

Clear water.

You will begin your journey back to your peaceful body in the meadow.

You are tired,

So head back to the ancient tree to rest.

Feel the shift in energy as you allow yourself to fall into a deep slumber.

Now bring your awareness back to the room.

Bring your awareness back to your body.

And visualise your body.

You are looking at your body.

Now it is time to repeat your winter sankalpa.

If you repeat it with loving intention and awareness,

It cannot fail.

Repeat your sankalpa.

Know that your sankalpa is being integrated into your very being.

You are already manifesting your sankalpa.

So take a moment now to repeat your sankalpa,

To integrate it into your mind and body.

And imagine it is already so.

Bring your awareness back to your mind and body.

Observe the chest rising and falling with each breath.

Know your practice of yoga nidra is coming to an end.

Be aware your body is resting.

Practising yoga nidra.

And soon you will begin to wake up.

So while keeping your eyes closed,

Mentally visualise the room you are in.

See the walls,

The floors,

The objects in the room.

Notice the colours in the room.

The textures.

Notice where you are in the room.

Become aware of sensations in the physical body.

The surface beneath you.

The feel of any fabric on your skin.

The temperature of the air touching your skin.

Bringing awareness back to the body.

Wiggle your fingers and wiggle your toes.

Make any gentle movements your body is asking for.

Begin to make your movements a little bit bigger.

Maybe stretching your arms and your legs,

Maybe taking a big yawn.

And then coming to roll onto your right side.

And knowing there is no rush.

Pushing yourself up to sitting.

Taking a few deep breaths as you integrate your yoga nidra practice.

Taking a lovely smooth inhale in.

And a melodic exhale out.

When you are ready.

Slowly opening the eyes,

Taking time to adjust to the room that you are in.

Hari Om Tat Sat.

Your yoga nidra practice is now complete.