Namaste.
My name is Amanda,
And welcome to this Yoga Nidra specially designed for the winter solstice.
The winter solstice celebrates the shortest day and the longest night of the year.
For many around the world,
Winter solstice marks the official start of the winter season.
Ancient cultures revered the solstice as a time to honor the balance of light and dark within,
And they celebrated this day as a time of renewal and rebirth.
As you prepare for today's practice,
Might you bring in all that is required for ultimate comfort?
Pillows or bolsters under your knees or head and neck for added support.
An eye pillow or covering to remove unwanted light.
Headphones for optimal listening.
And a blanket for warmth.
You might also use a hot water bottle or heating pad on your low belly or feet for additional warmth and coziness.
Give yourself as much time as you require to prepare for the practice,
Finding deep comfort with stillness.
When you're ready,
Close down your eyes and allow a deep and intentional breath.
As you begin to tune out the sounds in the environment around you,
Allow your focus to tune in on my voice.
On your next inhale,
We'll introduce a breathing technique known as straw breathing,
Which helps to induce a state of relaxation.
On your next breath,
Inhale through your nose,
Then exhale through pursed lips as if they were wrapped around a straw.
Inhale through your nose and exhale through pursed lips.
Continue this breathing technique for your next three breaths.
Inhaling through your nose,
Exhaling through pursed lips as if they were wrapped around a straw.
You may relax your lips now and return to your natural breathing pattern.
As you do,
Could you feel each breath breathing your body?
Could you feel how your chest and abdomen follow the rhythm,
Slightly moving up and down with each inhalation and exhalation?
Can you feel each body part naturally beginning to soften and let go?
All the little muscles in your face releasing,
Your jaw unclenching,
Shoulders softening,
Arms and legs becoming loose and lazy.
As your body continues to let go and surrender to the practice,
Bring in your sankalpa.
If you'd like a sankalpa just for this practice,
You might use the phrase,
I nurture growth and renewal in my life.
I nurture growth and renewal in my life.
Continue to silently repeat your heartfelt declaration to yourself.
I nurture growth and renewal in my life.
You may release your sankalpa,
Knowing that we will once again plant its seed before the end of the practice.
Now,
Allow your awareness to fall onto the right hand thumb.
Right hand thumb.
Over to the first finger.
Second finger.
Third.
Little finger.
Palm and back of the right hand.
Elbow.
Shoulder.
Palm.
Shoulder blade.
Right collarbone.
Right side of the chest.
Down to right waist.
Left heel.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Sole and top of the right foot.
All of the right leg.
Right torso.
Right arm.
The entire right side body.
Right side body.
Awareness moving now to the left hand thumb.
Left hand thumb.
Over to the first finger.
Second finger.
Little finger.
Palm and back of the left hand.
Right wrist.
Elbow.
Shoulder.
Shoulder blade.
Armpit.
Right.
Left collarbone.
Left side of the chest.
Waist.
Ankle.
Heel.
Shoulder blade.
Left big toe.
Second toe.
Third toe.
Fifth toe.
Sole and top of the left foot.
All of the left leg.
Left torso.
Left arm.
The entire left side body.
Left side body.
On your entire left side body.
Moving awareness now to the entire body.
Both sides.
Sensing both the right and left sides of your body.
Let your awareness fall seamlessly back on to your breath now.
Without changing your breathing in any way.
Just sense breath flowing in.
And breath flowing out.
On your next inhale.
Could you begin a count down from the number 10.
Inhale 10.
Inhale 9.
Exhale 10.
Inhale 9.
Exhale 9.
Continue counting down at your own pace until you are called back.
If you lose your count,
Simply start again at number 10.
You may release the count now.
And as you do,
Could you sense a feeling of warmth all over your body.
As if the sun were bathing you in her warm rays.
Sense a feeling of being warm.
Now could you sense a feeling of coolness.
Imagine standing outside on a cold winter day.
Sense a feeling of coolness.
And now back to warmth.
Sense your body feeling warm.
Switching over to coolness once again.
Your body feeling cool.
Back to warmth once more.
Your entire body feeling the warmth of the sun.
Could you now feel both warm and cool at the same time.
Sensing a feeling of warmth and coolness together.
Releasing temperature sensations now.
Gently move your awareness to the stillness of your body.
Your body resting deeply.
Calm and peaceful.
Completely at ease.
You are one with the stillness of the winter solstice.
Calling forth your sankalpa once again.
You may have used the phrase,
I nurture growth and renewal in my life.
I nurture growth and renewal in my life.
Silently repeat this intention to yourself three times.
Each followed by a deep and nourishing breath.
I nurture growth and renewal in my life.
You may release your sankalpa now,
Knowing that its seed has been planted deep within.
On your next inhale,
Could you bring in two sips of air through your nose.
Then exhale through a slightly opened mouth.
Two sips of air in through your nose.
And release through a slightly opened mouth.
And one more time.
Two sips of air in through your nose.
And exhale through your mouth.
Return to your natural breathing pattern as you slowly start to wake the body.
If you'd prefer to linger a little while longer in stillness,
Please remove your headphones or press pause on this recording.
Begin to feel the weight of your body on the surface beneath you.
In your mind's eye,
Visualize the room that you're in.
The walls,
The ceiling,
The floor,
And where you are in the room.
You might begin to allow small movements in your fingers and toes,
In your wrists and ankles.
You might also gently place your hands on heart and thank yourself for making the time and space for this practice today.
Keeping your eyes closed,
Very gently roll over to one side and let yourself stay here for a few moments.
There's no need to rush the process.
Give yourself time to let the potency of the practice integrate throughout your body.
As you continue to slowly return to a fully awakened state,
I'd like to offer my immense gratitude.
Thank you so much for practicing with me today.
It's truly an honor for me to be your guide.
When you feel ready,
And only when you feel ready,
Ever so gently begin to flutter open your eyes and bring in the sights around you.
If you can,
You might give yourself 10 or 15 minutes to journal about this practice before returning to your day.
On this winter solstice,
May you find beauty in the deep darkness and joy in the light that follows.
Namaste.
