Yoga Nidra For Autumn – Deep Rest & Letting Go

Welcome to this guided yoga nidra meditation for autumn.

Accepting and letting go.

So the theme of autumn or fall is always a bit about letting go,

About accepting change.

Nature is changing.

The leaves are falling from the trees.

Nature is preparing to retreat into winter.

Days are slowly getting shorter and we too must slowly accept this change,

Embrace it,

Accept it.

And it's a wonderful time to simply return to stillness,

To slowly prepare for this stillness and perhaps simply letting go of things that you no longer need.

Prepare yourself for this time of rest.

You don't need to do anything except listening to my voice.

To begin,

Find your most comfortable position.

Take everything you need.

Maybe you want to cover yourself with a blanket.

Have a small pillow or folded blanket for your head or maybe a bolster or rolled blanket that you can put under your knees.

Just make it yourself as comfortable as possible.

You can also use an eye pillow if you like or use a towel to cover your eyes.

Make sure that you are really in a comfortable position.

Adjust yourself so that you feel completely supported and at ease.

And allow yourself to go into a deep state of rest,

Of relaxation and introspection.

And if you could make yourself even five to ten percent more comfortable,

Then adjust so that you can bring peace and well-being to your body and mind.

Feel completely safe and supported by the earth.

Close your eyes and breathe in and out,

Deeply in and out.

Give in to gravity and allow your breath to deepen.

Relax your jaw and let go of all tension.

From now on,

Everything is an invitation to you.

Let my voice and my words support your yoga nidra practice.

There's no right or wrong,

Just notice.

And then bring your attention to your senses.

Notice your nose.

Notice your mouth.

The taste in your mouth.

Notice the sounds around you.

Smells.

Images or colors behind your eyes.

The touch of air on your skin.

Your senses,

Wide open,

Alive.

Now go deep within,

Deep inside,

To discover the deepest longing of your heart.

Maybe you just want to bring your attention to your heart space and rest here for a moment.

Or maybe you find an intention here,

A resolve,

A sankalpa for your life or for today's practice.

Ask yourself,

What is my heart's deepest desire right now?

Where do you feel it in your body?

And while you repeat the sankalpa for yourself,

This resolve to yourself,

Tell it to yourself as if it had already been fulfilled.

As if it were already a reality.

Experience that with all your senses.

What would your life look like?

What would it feel like?

Sound like?

Smell like?

Feel like?

This deepest heartfelt desire were a reality.

Repeat it to yourself three times in the present tense as if it had already happened.

As if it were already reality.

Then thank yourself and let your sankalpa go.

Feel your body.

And feel how your body is breathing.

Your body breathing all by itself.

Without going into thinking.

Just noticing this natural flow of breath entering and leaving your body.

Through your nostrils.

Your throat.

Your chest.

And belly.

And welcome the sensation of your body breathing itself.

And you may feel your body begin to melt into the floor which is supporting you.

To the earth.

And feel how your body can let go into this melting.

Be a widening.

And feel how it feels in your body.

How it can help you to relax more deeply.

And now allow your awareness to go on a journey of sensations through your body.

Welcome all sensations as they are.

Start with your mouth.

Feel your mouth.

Feel your mouth.

Feel the sensations in your mouth.

Feel your jaw.

Your lips.

Your upper lip.

Your lower lip.

Notice where the lips touch.

Feel the inside of your mouth.

The tongue.

Teeth.

Feel your cheeks.

The left side.

Right side.

And now feel your whole mouth.

And now feel your whole mouth as sensation,

As energy.

As a radiant vibration.

Feel your nose.

Notice the nostrils.

The left nostril.

Right nostril.

Both nostrils.

Notice your breath going in and out of your nose.

Be aware of your ears.

Your left ear.

Your right ear.

Both ears at the same time.

Both ears at the same time.

Notice how your ears receive and listen to sounds.

Sense your ears hearing.

Your eyes.

Your left eye.

Right eye.

Both eyes together.

Feel the eyelids.

Maybe you feel the energy behind your closed eyes.

The radiant energy.

Bring your awareness to the crown of your head.

Your forehead.

Your face.

Feel your whole head.

Your neck.

Your throat.

Notice your left arm.

Your left shoulder.

The upper arm.

The elbow.

Lower arm.

Your wrist.

Left palm.

Index finger.

Middle finger.

Ring finger.

Little finger.

Your whole hand.

Your whole left arm alive.

Full of sensations.

Bring your attention back over your left arm.

To your collarbones.

And to your right shoulder.

Your right upper arm.

Elbow.

Lower arm.

Wrist.

Palm of your hand.

Thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Notice your whole right hand.

Your whole right arm.

Your whole right arm a sensation.

Bring your awareness back to your collarbones.

Your upper chest.

Your upper back.

Shoulder blades.

Feel your heart center.

Feel your abdomen.

The ribs on your back.

Your solar plexus.

Your belly.

Navel center.

Pelvis.

Your hips.

Your hips.

Your left hip.

Your left thigh.

Lower leg.

Calf.

Ankle.

Toes.

Sole of your foot.

Your whole left foot.

And whole left leg.

Feel all sensations in your leg.

And move your awareness to the right side of your hip.

Your right thigh.

Right knee.

Lower leg.

Calf.

Ankle.

Your toes.

Sole of the foot.

Your whole right foot.

Your whole right leg.

And feel both legs at the same time.

Feel your root.

Your tailbone.

Your sitting bones.

Navel center.

Solar plexus.

Heart center.

Throat center.

Your mouth.

Third eye.

Between the eyebrows.

Crown of your head.

Your body lying on the earth.

Your back.

Experience your whole back.

As a sensation that comes alive.

Vibration.

Feel the front of your body.

Alive.

Pulsating.

Your whole left side of the body.

The whole right side of the body.

Your whole body.

Feel the sensation.

Your whole body.

And now feel the sensation.

How your body is breathing itself.

Without analyzing or thinking.

Just the natural flow of sensation.

As your breath flows in and out.

And feel the sensation.

As your breath flows in and out.

For your nostrils.

Your throat.

Gentle rising.

And falling.

Chest and abdomen.

Welcome the sensation of your body breathing itself.

You might feel your body melting.

Feel how your body can let go of itself in this melting.

It's widening.

And feel how this allows you to relax more deeply.

Allow your neck to relax.

Your throat to soften.

Allow your muscles to relax.

Allow your bones to relax too.

Feel the energy behind all these sensations.

Maybe you notice how one breath connects to each other.

How it connects to your life.

Your day is made up of breath.

The day flows into the night.

Night flows into day.

Days become our seasons.

Winter flows into spring.

Spring flows into summer.

Summer flows into autumn.

Autumn flows back into winter.

Relax into your breathing.

Notice this coming and going.

Allow yourself to relax a little bit more.

Bring your attention to your breath.

Allow yourself to relax a little bit more.

Allow yourself to relax a little bit more.

Bring your attention to a feeling of a sensation of heaviness.

Welcome this feeling of heaviness.

Some or all parts of your body.

Let this heaviness ground you.

Be your body as it were one with the earth.

The earth holding you.

Bring your attention to a feeling of lightness.

As if your body was a leaf in the wind.

Maybe you notice sensations of lightness.

Maybe you notice sensations of lightness.

In all or some parts of your body.

Let these images come.

Let them flow.

From lightness.

From weightlessness.

A feeling of leaves in the wind.

A feeling of light.

Of back to heaviness.

Surrender completely to this feeling.

A sensation of heaviness.

Relax into the heaviness.

Now go back to this feeling of lightness.

Of weightlessness.

Let yourself flow into this feeling.

A sensation of lightness.

Move back and forth.

Go back to a feeling of heaviness.

Your arms and legs are heavy.

Your head.

Your body.

Are heavy.

And back to this feeling of lightness.

Your arms and legs are light.

Weightless.

Your head.

Your body.

Light and weightless.

Your head and your body.

Light and weightless.

Now feel both at the same time.

Feel heaviness and lightness.

At the same time.

Try not to think about it.

Heaviness and lightness.

At the same time.

Now bring your attention to a feeling of coolness.

Maybe a morning breeze in autumn.

Welcome this feeling.

Let it gently caress your body.

This feeling of coolness.

And bring your attention to a feeling.

A sensation of warmth.

Maybe a warm day in autumn.

Feel the warmth of the sun on your skin.

Just let the images come.

Let them flow by.

Feel the warmth.

The sun.

Leaves and the wind.

And then move back and forth between those feelings.

By directing your attention to the coolness.

To the earth.

And then go back to this feeling of warmth.

Feel the warmth of the sun on your skin.

And back to the wind.

Your limbs become cool.

Your face becomes warm.

And back and forth.

Move your attention from coolness to warmth.

Back and forth.

And then allow yourself to feel coolness and warmth.

At the same time.

Without thinking about it.

Cool and warm together.

Just feel it.

And notice how this feels in your body.

And in your mind.

And then let go of all intentions.

Towards the feeling of just being.

Just being.

You don't need to do anything.

You don't need to know anything.

To get anything.

To want anything.

Just be.

Free yourself from identity.

From time and space.

Notice what remains.

Now let yourself fall back.

Surrender into the space of your being.

Clearing your mind of images.

Of thoughts.

Feelings.

Stories.

Just enter a space of your being.

Into a deep,

Deep rest.

Now remember your resolve again.

Your sankalpa.

From the beginning of the practice.

And repeat your sankalpa.

Your resolve.

Three more times.

Silently.

And then slowly,

Slowly come back to the here and now.

Take your time in transitioning to your waking state.

If it feels right for you,

Just open and close your eyes several times.

Come back into your waking state again.

Awake.

Attentive.

Become aware of your breath.

Your natural breath.

Flowing in and out of your nostrils.

Breathe in deeply.

And breathe out completely.

Become aware of your body.

Become aware of your surroundings.

The sounds you hear around you.

And then slowly start moving your fingers.

Your toes.

Your fingers.

Your toes.

Just tiny movements.

And if you feel like stretching,

You can gently put your arms above your head and stretch through your hands and feet.

Feel your whole body lengthen.

And when you are ready,

Slowly open your eyes again.

And now completely back in the here and now.

Thank yourself for giving yourself this practice.

And thank you so much for practicing with me.

I hope you were able to relax,

To rest.

And take your time to go back into your daily life.

And thank you so much for being here with me.

Wish you all the best.

And for me,

Wish you a wonderful day.

Namaste.