Namaste.
My name is Amanda,
And I'm so grateful that you're joining me today for this practice,
Yoga Nidra for Winter Stillness.
During the winter months,
Mother Nature puts a temporary pause in producing new blooms or birthing new babies.
It's her time of dormancy,
Deep rest,
And hibernation.
What if we followed Mother Nature's rhythms,
Rather than continuing to push ourselves through each day as if nothing around us has changed?
What if we gave ourselves permission to pause often during winter,
To allow for more cozy days,
Enjoyed just being,
Rather than continuous doing?
The intention of this practice is to offer you a time out from your busy day,
To sink into the stillness of the winter season.
You might think of this time you're giving to yourself as an act of rebellion against our society that pushes us to continue to produce,
Even during this season of rest and reflection.
Please don't hesitate to pause this recording if you would like to give yourself a little bit more time to get as comfortable as possible before we begin.
Perhaps you'll even choose to create an ultra cozy Yoga Nidra nest today,
Given the theme of our practice.
Bring in blankets,
Pillows,
Bolsters,
An eye pillow or covering,
Crystals or gemstones,
A hot water bottle or heating pad,
Anything and everything to increase your coziness.
You might also tuck your blanket around your body for additional comfort.
Though Yoga Nidra is traditionally practiced lying in Savasana on a yoga mat on the floor,
Know that you can practice anywhere that suits you best.
This could be lying in your bed or on your sofa.
You could even practice sitting in a chair or recliner.
What's most important is that you're cozy,
Warm and oh so comfortable.
When you feel ready,
Allow a deep breath and close down your eyes.
Your Yoga Nidra practice will begin now.
As you adjust to the darkness behind closed eyes,
Let your awareness fall to your breath.
What do you notice about your natural breathing pattern?
Are your inhales deep or shallow?
Is it possible for you to deepen your inhale even just by 5%?
As you're experimenting with deeper breaths,
You might note the gentle rise and fall of your chest and abdomen with each inhale and each exhale.
Can you feel the air moving in and out of your lungs,
Breathing your body?
Each breath signaling your body to move into the parasympathetic state,
One of rest and repair.
Each breath helping your mind and body to surrender to stillness,
To embrace the dark and to welcome internal peace and calm.
To prepare for this practice of deep,
Deep rest.
Rest.
If your mind wanders throughout the practice as it naturally will,
Gently bring your focus back to my voice.
My voice is your anchor.
As your body continues to sink into the stillness of Yoga Nidra,
Welcome in your Sankalpa,
Or your heart's deepest desire.
If you don't have a Sankalpa that you're currently working with,
Or if you'd like a second Sankalpa,
You might use the following.
I embrace the teachings of the winter season and allow time for deep rest.
I embrace the teachings of the winter season and allow time for deep rest.
Silently repeat this intention to yourself three times,
Each followed by a deep breath.
I embrace the teachings of the winter season and allow time for deep rest.
With your awareness following my voice,
Gently guiding you on a rotation of consciousness,
You might imagine a tiny,
White,
Glistening snowflake ever so softly landing on each body part,
As it's called.
A tiny,
White,
Glistening snowflake,
Gently landing on the crown of your head.
Moving down to your third eye,
Or the space in between the eyebrows.
Moving down to the base of your throat,
Over to the right shoulder.
A tiny,
White,
Glistening snowflake,
Ever so gently landing on the tip of your right thumb.
On the tip of your first finger.
Second finger.
Third finger.
Fourth finger.
Over to your left shoulder.
A tiny,
White,
Glistening snowflake.
Softly falling on the tip of your left thumb.
On to the tip of your first finger.
Second finger.
Right side of your chest.
Back to heart center.
Pubic bone.
The tip of your big toe.
Second toe.
Back to pubic bone.
Back up to heart center.
Over to your left hip.
Left hip.
Tip of your big toe.
Tiny,
White,
Glistening snowflake.
Moving to your heart center.
To the base of your throat.
Up to your third eye.
To your third eye.
Let your awareness fall to the darkness behind your third eye as you visualize the following images.
One,
Beginning with a frozen lake,
Resembling glass.
Two,
A forest of tall fir trees,
Each lightly covered with a dusting of snow.
The aroma of cinnamon.
Your hands wrapped around a mug of warm,
Majestic,
Snow-covered mountains.
You wrapped in a cozy blanket.
Snowflakes gently falling outside.
You sitting in front of a fireplace,
Mesmerized by a crackling fire.
Let go of the images now,
And return your awareness to your breathing,
Without changing your breath in any way.
Simply allow your body to breathe itself naturally.
Next inhale,
Begin to count down from the number twenty-seven.
Inhaling twenty-seven.
Exhaling twenty-seven.
Inhaling twenty-six.
Exhaling twenty-six.
Exhaling twenty-five.
Continue on your own until you're called back,
And if you lose your count,
Simply return to twenty-seven once again.
Release the count now.
Feel the stillness of your body.
Feel the weight of your body on the surface beneath you.
Imagine yourself cozy and warm in a country cabin.
You might be wrapped in your favorite blanket,
Enjoying the warm glow of a fire and candles,
As you watch the snowflakes dance outside.
Each flake,
Pristine and unique,
Moving at its own gentle pace.
Aside from the softly falling snow,
Nothing else is moving.
The trees stand naked and still.
Animals have retreated to dens or are accepting a slower pace.
The stillness of winter brings a tranquil beauty which cannot be found in any other season.
You know this is an invitation from Mother Nature.
To allow more rest.
To embrace more calm.
To slow down and allow time for inward reflection.
Mother Nature gently encourages you to trust in the season of dormancy,
Before the rebirth of spring and the producing of summer.
Embrace the winter stillness.
This season,
With all its serenity and quiet,
Has so much to offer.
Many lessons can be learned when one finds the peace and stillness within,
That Mother Nature offers when one looks out.
Embrace the stillness of winter.
There's much for you to learn this season.
And return your awareness now to the weight of your body on the surface beneath you.
Can you feel your body touching the surface beneath you?
Begin to deepen your breath.
Each inhale becoming slightly deeper than the one before it.
Each exhale becoming slightly longer than the previous one.
Feel your body breathing deeply.
And bring back your sankalpa,
Silently repeating it to yourself.
You may have used the phrase,
I embrace the teachings of the winter season,
And allow time for deep rest.
I embrace the teachings of the winter season,
And allow time for deep rest.
As you slowly begin to wake the body,
You might begin by noticing sounds in your environment other than my voice.
Fragrances and smells of flowers and flowers in the air.
Perhaps you will visualize yourself in the room you're in.
The walls that surround you.
The ceiling above you.
The floor beneath you.
You might begin to bring soft,
Slow movement by wiggling your fingers and toes,
Your wrists and ankles.
If you're on your back,
You could roll over to one side and remain there for a few moments,
Before softly opening your eyes and slowly bringing in the sights around you.
Let yourself linger in stillness for as long as you feel necessary,
Or for as long as you're able to,
Allowing the benefits of this practice to remain with you.
Upon fully waking,
You might choose to gently stretch your body,
And perhaps even journal about your experience.
Remember to not rush this process of returning to your day.
Let your movements be intuitive.
Allow your body to move at its own rhythm,
At its own pace.
At its own unique pace.
And as you continue to slowly come back to the present moment,
I'd like to use this time to express my heartfelt gratitude to you for practicing with me today.
My name is Amanda,
And here on this channel,
You can find many more free yoga nidra offerings for me,
Similar to this one.
If you have a moment,
I'd love for you to leave a comment,
Letting me know what part of the world you're practicing in,
And how you may have benefited from this yoga nidra.
May you have experienced stillness within,
And may you continue to find many moments of stillness throughout this winter season.
Namaste.
