Episode 53: Yoga Nidra | 4 Seasons

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Thank you for meditating with me today!

Meditation Script:

For today’s guided meditation, find a supine or side-lying position to relax. Bring

attention to your breathing. Notice your inhale and exhale, paying attention to

the speed of your breathing, any resistance or ease of your inhale or exhale. As

you breathe in, notice any tension in the body, exhaling, relax whatever you

can. As you breathe in, notice any busyness or heaviness of thoughts, exhaling,

let go whatever you can. As you breathe in, notice any heaviness or tension

within your emotional space, exhaling invite ease and lightness wherever you

can.

Here, set an intention, some goal for how you want to show up in your space and any

other spaces you inhabit, perhaps some way you want to show up for the people in your

life and for yourself. As you set that intention, imagine what your physical,

mental, and emotional space can feel like as you show up in alignment with your

values, and in a way that brings peace and harmony to yourself and all those

around you.

Gently letting go of your intention for a moment, bring attention back to your physical

space. Notice your toes, feet, ankles, legs, knees, thighs, hips, belly, lower

back, mid back, upper back, chest, shoulders, upper part of your arms, elbows,

forearms, wrists, hands, fingers. Observe your neck, jaw, chin, lower lip,

upper lip, nostrils, cheeks, ears, tip of your nose, bridge of your nose, tear

ducts, eyes, eye lids, eyebrows, forehead, back of your head, crown of your

head.

Imagine a four-panel window, each panel painted with a different season. As you bring

this image to mind, imagine reaching out your hand to push open the panel painted

with the sun brightly shining on full tufts of green grass, flowers in full bloom, lush,

leafy trees, a sparkling sunlit lake, birds in flight, butterflies fluttering

their wings. As this panel opens, you see outside this window panel the

real-life scenes of summer. Feel the warm breeze of a summer wind, hear the

birds and the hum of insects, breathing in, you smell grass, lavender, dahlias,

hydrangeas. Slowly the panel starts to close.

As the Summer panel closes, you reach out your hand to push open the panel painted

with orange and yellow leaves covering blades of green grass, pumpkins, a tall

bright sunflower in full bloom. As you open this panel, you see beyond the windowpane

the real-life fall scene. You breathe in the smell of an outdoor fire crackling

somewhere in the distance, you feel the slightly cooler air on your skin.

As the Fall panel closes, you reach out your hand to push open the panel painted with

snow falling, a blanket of white on the ground, green pine trees standing tall and

glistening with frost, bare-branched trees collecting layers of snow, a

blue-gray sky. As the panel opens, you feel the frosty air on your skin, you

can taste cold, wet snowflakes, you watch the twinkle of frost as one ray of

sun touches the earth behind pillows of white cloud.

As the Winter panel closes, you reach out your hand to push open the fourth and final

panel, painted with the new growth of Springtime, tulips not yet bloomed,

coming up from fresh green grass. You smell lilacs wafting in on the warm-cool air,

you hear the birds singing.

Slowly, this final panel closes. Letting go of this imagine, direct your mind again to your

intention. As each season has its own unique attributes, consider your own

transitions in life and what attributes you can take with you as you awaken

from this restful state and arise rested with the energy you need to show up as

the best version of yourself.

Bring awareness to your mental and emotional space. Notice your breathing. Bring

attention to tension and ease in your body. Notice the support beneath your

body, the air on your skin. Observe any taste on your tongue. Breathing in,

notice what you can smell. What do you hear? Bringing gentle movement to your

body, slowly blink open your eyes to notice what you can see.

 Placing your hands gently over your heart, say

to yourself, “I intend to…” name your intention, allowing that highest version

of you to guide you through all of your life transitions. Thank you for meditating

with me. Peace.