Welcome to Autumn Yoga Nindra.
Welcome every part of you,
No matter how you feel or what you are thinking.
All of you is welcome.
Depending upon where you are in the world,
Autumn often has cooler temperatures and tree leaves changing into vibrant colors with hues of yellow,
Orange and red.
You may find yourself crunching through a pile of fallen leaves or celebrating a fall ritual such as giving thanks for the harvest or dressing up for Halloween.
With the fall equinox,
We experience a balance between light and darkness and we discover more of the healing essence within and outside ourselves.
Autumn is a time of harvesting the seeds that have been planted and as the days grow shorter,
We have the opportunity to acknowledge the wisdom of the darkness and watch winter arrive.
Invite yourself to get more comfortable as you settle into this session and adjust your blanket,
Pillow or whatever else feels best.
Inhale deeply and exhale slowly and let yourself slow down your breath and focus on this moment.
Every part of you is welcome.
Be awareness itself.
Witness without judging.
No need to label anything.
Be aware of the sounds around you and any sounds coming from you.
Whatever sensations,
Thoughts or emotions you feel,
Just notice.
Welcome whatever's happening.
Give yourself more slow,
Deep breaths and just observe.
Now is the time to experience a season of change.
Letting go of whatever you need to release just like trees that let their leaves fall.
Let go of old patterns,
Other people's energy and whatever else you wish to release.
Notice the sensations in your body.
Welcome and recognize every sensation and become aware of your heart space.
Listen for what your heart desires and choose an intention for this session that connects to the longing in your soul.
When you're ready to create an intention created in the present tense,
Some examples for today include,
I am deeply loved.
My body is healing as it rests.
I am discovering more blessings in my life and whatever you choose for your intention,
Repeat it three times.
Be aware of any thoughts,
Sensations or emotions that arise with this intention.
Welcome and witness whatever you observe.
Recognize and invite all of you,
Including your desires.
Now let's begin the rotation of awareness through the body and notice each part of your body as you hear the words.
Welcome whatever sensations arise in your head,
Neck,
Arms,
Torso,
Legs and feet.
Bring awareness to the whole right side of your body.
Notice your right hand,
Right thumb,
Second finger,
Third finger,
Fourth,
Fifth,
Palm of the hand,
Back of the hand,
Wrist,
Right lower arm,
Right elbow,
Upper arm,
Right shoulder,
Right chest,
Waist,
Right hip,
Thigh,
Knee,
Lower right leg,
Ankle,
Heel,
Sole,
Right big toe,
Second toe,
Third,
Fourth,
Fifth and the whole right foot.
Bring awareness to the whole left side of your body.
Notice your left hand,
Left thumb,
Second finger,
Third,
Fourth,
Fifth,
Palm of the hand,
Back of the hand,
Wrist,
Left lower arm,
Left elbow,
Upper arm,
Left shoulder,
Left chest,
Waist,
Left hip,
Thigh,
Knee,
Lower left leg,
Ankle,
Heel,
Sole,
Left big toe,
Second toe,
Third,
Fourth,
Fifth,
The whole left foot.
Notice your whole left side.
Notice your whole right side.
Your whole left side.
Your whole right side.
Your left and your right side together.
The whole body together.
The whole body together.
Become aware of the backside of your body.
Back of the head,
Back of the neck,
Left shoulder blade,
Right shoulder blade,
Upper back,
Mid back,
Lower back,
Left buttock,
Right buttock,
Back of the upper left leg,
Back of the upper right leg,
Back of the left knee,
Back of the right knee,
Back of the lower left leg,
Back of the lower right leg,
Left foot,
Right foot.
Now be aware of the front side of your body.
Left toes,
Right toes,
Left ankle,
Right ankle,
Left lower leg,
Right lower leg,
Left knee,
Right knee,
Left thigh,
Right thigh,
Left hip,
Right hip,
Lower abdomen,
Upper abdomen,
Middle of the chest.
Notice the beating of your heart.
Be aware of the left side of your chest,
The right side of your chest,
Left collarbone,
Right collarbone,
Throat,
Lower jaw,
Lower lip,
Tongue,
Upper lip,
Upper jaw,
Left nostril,
Right nostril,
Sinuses,
Nose,
Left cheek,
Right cheek,
Left ear,
Right ear,
Left eye,
Right eye,
Left eyelid,
Right eyelid,
Left eyebrow,
Right eyebrow,
Forehead,
Top of the head.
Bring your awareness to the skin on your head.
Feel the windy breath of air across the skin on your head.
Notice the air on your face and the back of your head.
Feel the air on your earlobes as it gently circulates.
Continue to feel a windy breath of air as it moves across the skin on your throat,
Your arms,
Chest,
Belly,
And legs.
Feel how alive your skin feels with the air along your skin throughout your whole body.
Now awaken the sensations of heaviness in your body.
Your whole right leg feels weighed down,
Sinking into the ground.
Notice the heaviness in the bones of your right leg.
Become aware of your left leg as it feels heavy and sinking into the surface.
The bones in your left leg feel heavy,
So heavy.
Notice the sensation of heaviness in your right arm feeling like it's weighted down like a large stone.
Feel the heaviness of your left arm sinking into the surface.
Now your whole torso feels so heavy.
Your chest,
Your belly,
Your spine is heavy,
Weighted and sinking into the surface.
And your head feels heavy as it rests.
Feel your whole body sink into heaviness,
Feeling weighted down by heavy blankets.
Now awaken the sensations of lightness and weightlessness in your body.
Feel your whole body light and airy as if you are floating.
Your right leg feels light and airy as if it were a feather.
Notice how your left leg feels light as a feather.
Your legs feel like they are floating.
Your right arm feels so light and spacious.
Your left arm feels light as a feather.
Both of your arms are floating.
Your head feels light.
Your spine feels light and airy.
Your chest and belly are weightless and floating.
Your whole body feels like it's floating with lightness.
If it feels right for you,
Fluctuate between feeling heavy and light.
Feeling very heavy and weighted down and then feeling light and airy.
Now welcome feeling both heavy and light at the same time.
Welcome and witness whatever arises.
Feeling both heavy and light at the same time.
Now let go of the concept of heavy and light and give yourself a long slow deep breath.
Notice the air around you and how it connects to your body.
Now shift your awareness to your body as it would feel on a dark quiet night.
Notice whatever sensations arise as you experience a calm dark night.
Then become aware of your body as it experiences daylight on a warm autumn day.
Notice whatever sensations arise as you feel daylight throughout your whole body on an autumn day.
If you want alternate between feeling night in your body and then day in your body.
Notice whatever thoughts sensations or feelings arise and just observe your awareness itself.
Pause here and listen to the poem November Night by American poet Adelaide Crepesey.
Now feel both night and day in your body at the same time.
Experience both night and day simultaneously.
There is wisdom in both the nighttime and the daytime and you hold both within your entire being.
You are both night and day.
Honor that wisdom within you.
Now find the calmest spot in your body and connect with that space.
Wherever you feel the most calm within your body focus on that spot.
Notice how the sensation of calm expands.
Now imagine that you have a movie screen projecting from your forehead and when you hear a word or phrase visualize it onto the movie screen.
Use awareness,
Emotions and pictures as best you can and let yourself jump from image to image.
No need to attach yourself to any picture.
Walking through a path in the woods.
Walking through a path in the woods.
A rock wall.
A rock wall.
Tall trees.
Tall trees.
A windy rainy day.
A windy rainy day.
Harvesting crops.
Harvesting crops.
Apple tree.
Apple tree.
Geese flying.
Geese flying.
Fall foliage with hues of yellow,
Orange and red.
Fall foliage with hues of yellow,
Orange and red.
Cool,
Crisp night air.
Cool,
Crisp night air.
Flames in a fireplace.
Flames in a fireplace.
A barn door.
A barn door.
Leaves falling from the trees.
Leaves falling from the trees.
Colorful sunset.
Colorful sunset.
Dirt road.
Dirt road.
Wind rustling the leaves.
Wind rustling the leaves.
Cat curled up sleeping.
Cat curled up sleeping.
A full moon.
A full moon.
Fall festivals.
Fall festivals.
Pumpkins.
Pumpkins.
A mug of warm apple cider.
A mug of warm apple cider.
Sitting on a bench outdoors.
Sitting on a bench outdoors.
Calm lake with the reflections of clouds.
Calm lake with the reflections of clouds.
A dark cold night below sparkling stars.
A dark cold night below sparkling stars.
Wearing a warm sweater.
Wearing a warm sweater.
A soft blanket.
A soft blanket.
Seeing your desires come to fruition.
Seeing your desires come to fruition.
Be aware of the inner space behind your forehead.
Notice how expansive the space is and feel this infinite space extending as far as you can visualize.
You are infinity and be aware of this infinite space connected to you.
Repeat your earlier intention three times.
Observe as if you are watching a movie and if you notice any words or images just witness.
Now visualize yourself walking through a path in an ancient forest on a gorgeous fall day.
The dried leaves below your feet are crunching as you walk along the path.
You notice the trees leaves are vibrant with hues of orange,
Yellow and red.
And the wind is gently rustling the leaves.
As you continue walking deeper into this ancient forest you sense that you are about to meet a kind and wise being.
And with each step you feel the pull of this wise being.
Up ahead you see a clearing with a large bonfire that looks warm and inviting.
And you find a quiet spot near the bonfire to sit and listen to the crackling of the fire.
Knowing that the wise being will appear when the moment feels right.
You sit and listen and notice what arises.
If you are still communicating with the wise being say thank you and acknowledge that it's time to move on and that you'll listen for any further guidance as the autumn days progress.
Notice that the day has turned to night and there's a full moon with a blanket of stars to guide you down the forest path back to your original spot.
Continue down the ancient forest path until you reach an archway that leads you to the space where you are meditating.
Notice your body meditating.
Notice whatever sensations thoughts or feelings percolate.
Be a witness and observe your experience.
Give yourself some slow deep breaths.
Become aware of the sensations in your head,
Neck,
Arms,
Chest,
Belly,
Hips,
Legs and feet.
Welcome whatever sensations arise.
Witness whatever sounds you hear around you and notice how the air interacts with your skin.
Observe yourself resting on the surface that holds you.
Notice whatever points are connecting with this surface.
When you're ready start moving slowly and gently.
Wiggle your toes and fingers.
Stretch your arms and legs.
Stretch your body however it wants to move.
Thank you for practicing yoga nidra today.
Blessings to you on this amazing autumn day.
