This is Amanda and welcome to this yoga nidra for the autumn equinox.
A time that welcomes the arrival of the autumn season in the northern hemisphere.
I'm so grateful that you're here to acknowledge this powerful day that symbolizes balance and equality.
For it's during this time that both the light of day and the dark of night are equal.
It's also a time to give thanks for the bounty of your harvest,
Both physical and spiritual.
It's a time for self-reflection and for gratitude for how far you've come,
How much you've grown,
And what you've learned.
While also recognizing what no longer serves you and taking action steps towards letting go of what you no longer need so that you may open the space for new seeds to find root.
As you prepare for today's practice,
Be sure to bring in whatever you require for optimal comfort such as an eye pillow or covering to block out unwanted light,
Pillows or bolsters for additional support,
A blanket for comfort and warmth,
And you might also bring in a hot water bottle or heating pad to place on your feet for extra grounding.
Ensure that you are as cozy and as comfortable as you can be.
Do a quick scan of your body.
Is there any part that might require an adjustment before we begin?
Could you now begin to tune out the sounds in your environment,
Letting them go and fall into the background as my voice becomes your focus?
Remember to use my voice as your anchor,
Calling your attention back to it when your mind wanders as it naturally will throughout the practice.
When you're ready,
It's time to find stillness and welcome the darkness behind closed eyes.
Allow a deep breath.
Your yoga nidra practice will now begin.
Find the rhythm of your breath,
Breathing in through your nose and exhaling through a slightly opened mouth.
Your breath flowing in and flowing out.
Notice how your body moves with each breath.
The slight rise and fall with every inhale and exhale.
Could you now begin to alter your breath ever so slightly by deepening each inhale and elongating each exhale?
Let your ribcage expand a little bit more on the inhale.
Let your jaw fall slightly and let go on the exhale.
Note how good it feels to breathe new breath in and let go as the old breath flows out.
Might you also note how your body is responding to each intentional breath?
Your heart rate might be starting to slow down.
Perhaps your shoulders are relaxing.
Your chest and abdomen might be feeling a little less tension.
Arms and legs could be feeling heavy and relaxed.
Your entire body letting go and finding comfort in the slowing down,
In the stillness.
We will welcome in your sankalpa now.
If you don't have a sankalpa that you're currently working with or if you'd like one just for this practice,
You might use I embrace all parts of myself and the transitions within that come with the changing season.
I embrace all parts of myself and the transitions within that come with the changing season.
Silently repeat this heartfelt declaration to yourself three times,
Each followed by a deep breath.
I embrace all parts of myself and the transitions within that come with the changing season.
You may let that go for the time being.
As your awareness follows my voice,
Guiding you to different parts of your body.
Beginning with the tips of each toe.
Let your awareness fall onto the tips of all 10 toes.
The tops of both feet.
Ankles.
Shins.
Tops of each thigh.
Hips.
Pubic bone.
Navel.
Both sides of your waist.
Heart center.
Both sides of your chest.
Right and left.
Right collarbone.
Left shoulder.
Left collarbone.
Both shoulders.
Upper arms.
Wrists.
Back of each hand.
Right and left.
The tips of each finger.
Awareness onto the tips of all 10 fingers.
Up to your throat and neck.
Jaw.
Lips.
Both upper and lower.
Tip of your nose.
Cheekbones.
Right and left.
Ears.
Right and left.
Both eyes and the eyelids.
To the space in between your eyebrows.
Crown of your head.
Back of your head.
Base of your neck.
Right shoulder blade.
Left shoulder blade.
Let your awareness fall now onto your spine.
Vertebrae by vertebrae.
Down to the base of your spine.
Right glute.
Left glute.
Down the backs of both thighs.
To the backs of both knees.
Calves.
Heels.
The soles of both feet.
Your entire body from the base of your feet all the way up to the crown of your head.
And from the crown of your head all the way down to the tips of each toe.
Now witnessing your breath breathing in and breathing out.
Breath flowing in and breath flowing out.
You might notice a slight pause at the top of each inhale and again after each exhale.
There's no need to change your breathing in any way.
You are just simply noticing.
Sensing.
Let your awareness fall now onto your body being held by the surface beneath you.
Feel the support under your body as you move awareness to your third eye or the space in between your eyebrows.
And from this space could you sense complete darkness.
Darkness around you.
And within.
Now could you sense light all around you and within you.
As if the sun were shining down reaching through you to every part within.
Light.
Back to darkness now.
You are surrounded by darkness like the deep black of night.
Welcome light back.
Light all around and within.
Now could you sense both light and dark.
In equal proportions.
Light and dark.
Dark and light.
Not making one better than the other.
Trusting that both are necessary.
For one cannot be present without the other.
By making space for both light and dark.
You can move towards honoring the beauty of each within yourself.
Both your light and your shadows.
As both are always present within.
You may release that and welcome your breath.
On your next inhale might you also welcome the mantra I am.
Mentally whisper the word I on your inhale.
And am.
On your exhale.
Exhale am.
Naturally breathing in and out.
With I.
Continue the mantra until you are called back.
You may release the mantra as you bring back your sankalpa.
You may have used the phrase I embrace all parts of myself.
And the transitions within that come with the changing season.
Silently repeat your sankalpa for the next few moments.
I embrace all parts of myself.
And the transitions within that come with the changing season.
You may let go of your sankalpa and begin to deepen your breath.
With each deep breath you might also begin to awaken your body.
While keeping your eyes closed could you sense the root of your breath.
The room you're in and where you are in that room.
Can you visualize the walls around you.
The floor beneath you.
The ceiling above you.
What sounds can you hear in your environment other than my voice.
Slowly begin to introduce gentle movement to your fingers and toes.
Your wrists and ankles.
You might nod your head slowly from side to side.
Perhaps allow a big stretch if your body would like that right now.
And when you feel ready very softly and gently allow the eyes to open.
Bringing back your sense of sight and opening your awareness even further.
This has been Amanda.
And as always it's been my honor to lead you through this Yoga Nidra practice today.
Please give yourself a moment of gratitude for this time you've carved out from your busy day.
For this precious time you've given to yourself.
To letting go of doing and producing.
To be still and to simply be.
Be.
May you move through the autumn season embracing all parts of yourself along with the changes.
Namaste.
