Dear Friends
Find a gentler pace over the Christmas season with my Winter Solstice Relaxation (yoga nidra). This is an invitation to take time out to restore vital energy/chi and to reboot your entire nervous system.
As we celebrate the season it's easy to over-do things and deplete vital energy.
Connect to the rhythm of the season, rebalance your nervous system and reset the circadian rhythm - the body's natural clock. Top up much needed reserves, regain a slower, steadier rhythm with the gift of deep restorative rest and recovery.
Winter Escape - A Winter solstice yoga nidra - script
In the heart of winter, the Winter solstice offers us a space to rest deeply. This yoga nidra practice invites you to escape from the busy modern world and dive into the natural stillness of winter. At this time of the year as the shortest day and the longest night arrives, in the depth of winter a place of quiet solace and a promise, that in the darkness where all nature goes underground we find recovery and rest. Here is a space to stop and be still, to hibernate even just for a while - so carve yourself a cosy nest to rest within and attend to your inner calling for a deep luxurious rest in preparation for the New Year and the gradual return of the light.
Start by getting yourself really comfortable, possibly laying on your bed covered with duvet or blankets, or maybe on a yoga mat with a bolster beneath your knees or a pillow under the head. Take your time to build a comfy, cosy nest and settle back, wriggling out any movements to get your body perfectly supported and ready to receive my guidance. Make sure the lights are dimmed or off altogether, and if you have an eye pillow or cover, place this over the eyes, closing them softly as you begin to let go of the outer world of doing, action and activity.
As you settle here, in this space, know there is nothing you need to do, no actions or thoughts are required to benefit deeply from this practice. Simply listen with a gentle awareness on my voice as I guide you inwards on a journey into yourself. Don't worry if you drift off, its a sign that you need to rest, and if you do fall asleep then just pick up my guidance when you next become aware of it and continue letting go, drifting, listening gently, letting go...
Let's begin by taking a deep inhale through the nose let it fill up your lower abdomen, and when you are ready, open your mouth and exhale with a physiological sigh. Ahhhh...
breath in again, into your abdomen, allow the breath to rise up into the ribs and chest, when you're ready, open the mouth and exhale fully with a sigh... physical ahhh... let the out breath go slowly, fully letting it go, feeling heavier as you sink back into the support beneath you.
Once more, a deep belly breath, then release fully - ahhh... let it go....
rest back let the body drift and surrender to the ground.
Allow your breath to become soft, gentle and natural. Bring awareness to the weight of your body resting, feel the connection of the back of your head and neck, the shoulders and spine, hips, legs and feet, arms and hands- feel the full volume of both your arms, resting, now both legs, resting,
feel the volume of the entire back and spine resting back, the weight of your head - sensing the connection of the head against the pillow or surface beneath you. The full volume of the body - heavy, letting go, as though your body is spreading outwards like a puddle on the surface of the earth.
Bring your awareness to your heart space - at the centre of your chest - connect gently to your breath here. You might sense the gentle rise and fall of the breath in the heart space, filling up on the inhale and softening and dropping as you exhale. Spreading and widening on each inhale, softening on each exhale.
As you rest awareness to your heart let's set a resolve or intention for this time of winter solstice. Listen to any inner callings and desires you may have as you connect deeper inwards. You may like to repeat my words or create your own positive affirmation that resonates for you.
" As I surrender and let go I find deep rest and inner peace within."
Repeat this statement or create your own sentence - repeating this 3 times as you inhale say your affirmation and as you exhale plant this into the heart as though it is a golden seed that will flourish over time. Inhale again and repeat - exhale and set the seed of intention deep to your heart. Once more inhale repeat, exhale and lay your resolve deep into your heart.
Bring your attention back to your natural breath. Feel the cool air as it enters the nose, then feel how the warmer air exhales through the nose. Follow this natural breath for a few rounds as we begin to count the breath backwards from 10 to 0. On your next inhale, inhale the number 10, then exhale 10, inhale 9, exhale 9, continue counting each breath backwards to 0. If you loose the count or drift, gently come back to begin again at 10 and start again counting back,
that's it, gentle breathing counting backwards from 10 to 0.
let the counting go. and rest inside the spaciousness of your breath and body as we being the journey of rotation to the points of the body. You might imagine this journey as a soft tissue massage or an acupressure treatment that brings balance and harmony within each part of the body as we travel through. You might also imagine a light like a night star in the sky, or the warm glow of a candle radiating inside each point.
ROC:
bring your whole awareness to the space between the eyes. Sense this gap widening and softening. the corners of the eyes, inner corner and outer corner, bridge of the nose, forehead, right temple, right cheek, right nostril, right jaw, back the bridge of the nose, forehead, Left temple, left cheek, left nostril, left jaw
inside your mouth , loosen the tongue, unlock the jaw, sense the tip of the tongue and the back of the tongue. Feel the whole face softening and relaxing as tensions dissolve under the gaze of your awareness.
the base of your throat.....
now bring your awareness to your left hand, thumb, 2nd finger, 3rd finger, 4th finger, 5th finger, palm, back of the hand, wrist, elbow, shoulder, arm pit, left side waist, hip, knee, ankle, sole of the left foot, big toe, 2nd toe, 3rd toe, 4th toe, 5th toe. feel the whole volume of the left side of your body, pulsing with awareness, sensation and energy.
now bring your awareness to your right hand, thumb, 2nd finger, 3rd finger, 4th finger, 5th finger, palm, back of the hand, wrist, elbow, shoulder, arm pit, right side waist, hip, knee, ankle, sole of the right foot, big toe, 2nd toe, 3rd toe, 4th toe, 5th toe. feel the whole volume of the right side of your body, pulsing with awareness, sensation and energy.
now with your full awareness feel both sides of the body - right and left - together. sense the volume of the body melting into the earth, its fullness and volume, heavy with sensation and awareness.
Bring your awareness to your heels, calves, backs of both knees, backs of both thighs, gluts, back of the pelvis, lower back, sacrum, spine from tail bone to neck, your whole back, both shoulder blades, neck, back of the head, crown of the head, your whole back body melting into the earth, sensing its fullness and volume, heavy with sensation and awareness.
bring awareness to the soft base of your throat, your heart space, left chest and collar bone, right chest and collar bone, front of your ribs, solar plexus, navel centre, lower abdomen, public bone and groin. both front of thighs, knee caps, shins, tops of feet. sense the volume of the front body melting and spreading, its fullness and volume, heavy with sensation and awareness.
Now sense the whole body alive with sensation, resting deeply, calm and at ease. (give a minute)
imagine that you are somewhere in nature, find yourself within a wilderness scene as winters light casts long shadows of trees and hills or mountains scapes. Imagine you are cocooned in a velvety soft warm space safely curled up by a glowing fire watching dreamily as the light fades from the sky and the landscape turns from a frozen crystal white to a deep indigo ... watch as the sky lit with stars like fairy lights all above you looking up into the darkness of the night sky
6 week sessions outline:
Week 1.
Overview of the 6 week programme.
Firstly I am so excited to welcome you to my that I think of more as a journey through the self. We will delve into each of the 5 koshas or layers from the outer most layer to the bliss body which resides within each one of us. You might think of these layers rather like a Russian doll, where you discover a smaller doll within each one. In yogic tradition there are 5 layers, sheaths or koshas, and each layer represents a different aspect of the self. Over the course of the next few weeks we will be gently diving deeper into the layers to discover how each one plays an important role within our human experience and see how we can affect and enhance our overall wellbeing by making this connection.
Yoga Nidra is also known as the sleep of the Yogis. It can bring about very powerful transformative change within.
The importance of creating a sacred space at home and what supports/props you might like to use during your sessions.
Why are you here? check in, make a comment in chat or share any thoughts or journal them for yourself.
Grounding exercises to arrive and connect deeply to yourself.
What are the layers/koshas of the self?
Creating personal intentions that are heartfelt and personal - we will talk more about intentions and sankalpa in next weeks session.
Annamaya kosha - the first layer of the self; physical layer, governs bones, muscles, organs. How might this layer present, be experienced and how we might deepen awareness of this layer?
Each week we will practice a new yoga nidra journey, connect deeper into each of the koshas, deepen and develop your hearts intention and build a safe inner space within you where you can find rest, recovery and regeneration.
Week 2.
Pranamaya kosha - this layer governs our energy, breath and life force
In this session we will explore the 2nd layer through our practice and begin to create your inner refuge (Sanctuary) this might be somewhere you are familiar with, a place of safety where you feel at home and secure or it might be a place from your imagination such as a mountain refuge, a seaside hammock, a cosy fireside nest or somewhere away from the planet, like a star or moon scape. This can change or evolve over time as you develop your inner awareness of space and needs. For me it has evolved from a hammock on a tropical island to a mountain house with views of protective mountains all around and my space has an open fireplace, sheepskin rugs and candles everywhere. When I picture this place I feel warm, safe, happy and able to rest so deeply.
I will invite you to begin to build your own inner refuge, so that as you develop your practice it becomes the trusted space where you feel deeply held and at peace.
Sankalpa - listening to your heart's desire
Week 3.
Manomaya kosha - mind, emotions, thoughts, mental level
Brainwave activity - understanding the brainwaves and how yoga nidra takes you to a deep level of rest.
Week 4.
Vijnanamaya Kosha - intuition
Week 5.
Anandamaya kosha - wisdom/bliss body
Week 6.
Sleep transformation
Ways to increase my business service
Open Saturdays for treatments
1 or 2 Sunday's each month for day or half day retreat
Start new classes @home and/or outside
Create new offerings
Aging well
home spa
creating spaces at home for restoration, cosiness, comfort, finding a refuge at home for rest and relaxation
midlife health
recipes/food
journaling questions
what truth is beginning to rise that I can no longer deny?
that I am so much better without Jon in my life and would rather be alone and get on with what matters than be in a relationship that is painful, upsetting and wrong for me.
I have so much to offer the world with my experience and abilities. I need to believe more in myself and work diligently to develop a strong leadership path moving forward
I need to strengthen my physical body and find core strength within - daily workouts that count
How is my heart ready to express itself more fully?
By softening, allowing, trusting, friendship, openness and wonder. The feminine aspect which is not related to looks, glamour, men, attraction. But as a full and positive expression of love, compassion and connection.
What part of me is quietly grieving, and how can I honour that?
The lack of intimacy I had in previous times, relationships, with J and others... I no longer want to express myself sexually and want to use this energy differently and in a way which is more in alignment with the person I am now. I am sad about this yet accepting too. But a grief nevertheless. I feel alone and quite lonely and wish to address this with courage and commitment.
What small, brave step would support the life I am longing to create?
daily journaling, movement, exercise, new creative ways to keep my life alive and licking. See each day as an innovation of my existence - the gratitude I truly feel about the amazing life I have and that I am 64 and well, full of positive energy and that I have so much to offer still. I could ask myself this question everyday and see what shows up. Life is an exploration
Where am I being invited to expand, even if I still feel unsure?
Instagram - following teachers in Pilates and yoga - as exercise. Offering retreats and other workshops and classes online and developing my offer with YN.
What commitment would help me grow into the future I can feel forming?
Daily - journaling; exercise; strengthening core workouts; weekly emails; Instagram's; fb & other marketing
How can I hold both the excitement and sadness of this threshold?
By examination of my reference points, internal workings, intentions and positive mental conversations/inner dialogue - watching my self talk and emotional/mental health
Recognising that both do exist in harmony together, holding with compassion and wisdom, honesty and integrity. Being patient and kind to myself and to others.
Retreat information 28/12
Fancy taking time out for you this Christmas season? Time to rest, to recharge your own batteries or to see what's important for you as we drift into the New Year?
Find a gentler pace over the Christmas season with my Winter Solstice Relaxation (yoga nidra). This is an invitation to take time out to restore vital energy/chi and to reboot your entire nervous system.
As we celebrate the season it's easy to over-do things and deplete vital energy.
Connect to the rhythm of the season, rebalance your nervous system and reset the circadian rhythm - the body's natural clock. Top up much needed reserves, regain a slower, steadier rhythm with the gift of deep restorative rest and recovery.
Winter Escape - A Winter solstice yoga nidra - script
In the heart of winter, the Winter solstice offers us a space to rest deeply. This yoga nidra practice invites you to escape from the busy modern world and dive into the natural stillness of winter. At this time of the year as the shortest day and the longest night arrives, in the depth of winter a place of quiet solace and a promise, that in the darkness where all nature goes underground we find recovery and rest. Here is a space to stop and be still, to hibernate even just for a while - so carve yourself a cosy nest to rest within and attend to your inner calling for a deep luxurious rest in preparation for the New Year and the gradual return of the light.
Start by getting yourself really comfortable, possibly laying on your bed covered with duvet or blankets, or maybe on a yoga mat with a bolster beneath your knees or a pillow under the head. Take your time to build a comfy, cosy nest and settle back, wriggling out any movements to get your body perfectly supported and ready to receive my guidance. Make sure the lights are dimmed or off altogether, and if you have an eye pillow or cover, place this over the eyes, closing them softly as you begin to let go of the outer world of doing, action and activity.
As you settle here, in this space, know there is nothing you need to do, no actions or thoughts are required to benefit deeply from this practice. Simply listen with a gentle awareness on my voice as I guide you inwards on a journey into yourself. Don't worry if you drift off, its a sign that you need to rest, and if you do fall asleep then just pick up my guidance when you next become aware of it and continue letting go, drifting, listening gently, letting go...
Let's begin by taking a deep inhale through the nose let it fill up your lower abdomen, and when you are ready, open your mouth and exhale with a physiological sigh. Ahhhh...
breath in again, into your abdomen, allow the breath to rise up into the ribs and chest, when you're ready, open the mouth and exhale fully with a sigh... physical ahhh... let the out breath go slowly, fully letting it go, feeling heavier as you sink back into the support beneath you.
Once more, a deep belly breath, then release fully - ahhh... let it go....
rest back let the body drift and surrender to the ground.
Allow your breath to become soft, gentle and natural. Bring awareness to the weight of your body resting, feel the connection of the back of your head and neck, the shoulders and spine, hips, legs and feet, arms and hands- feel the full volume of both your arms, resting, now both legs, resting,
feel the volume of the entire back and spine resting back, the weight of your head - sensing the connection of the head against the pillow or surface beneath you. The full volume of the body - heavy, letting go, as though your body is spreading outwards like a puddle on the surface of the earth.
Bring your awareness to your heart space - at the centre of your chest - connect gently to your breath here. You might sense the gentle rise and fall of the breath in the heart space, filling up on the inhale and softening and dropping as you exhale. Spreading and widening on each inhale, softening on each exhale.
As you rest awareness to your heart let's set a resolve or intention for this time of winter solstice. Listen to any inner callings and desires you may have as you connect deeper inwards. You may like to repeat my words or create your own positive affirmation that resonates for you.
" As I surrender and let go I find deep rest and inner peace within."
Repeat this statement or create your own sentence - repeating this 3 times as you inhale say your affirmation and as you exhale plant this into the heart as though it is a golden seed that will flourish over time. Inhale again and repeat - exhale and set the seed of intention deep to your heart. Once more inhale repeat, exhale and lay your resolve deep into your heart.
Bring your attention back to your natural breath. Feel the cool air as it enters the nose, then feel how the warmer air exhales through the nose. Follow this natural breath for a few rounds as we begin to count the breath backwards from 10 to 0. On your next inhale, inhale the number 10, then exhale 10, inhale 9, exhale 9, continue counting each breath backwards to 0. If you loose the count or drift, gently come back to begin again at 10 and start again counting back,
that's it, gentle breathing counting backwards from 10 to 0.
let the counting go. and rest inside the spaciousness of your breath and body as we being the journey of rotation to the points of the body. You might imagine this journey as a soft tissue massage or an acupressure treatment that brings balance and harmony within each part of the body as we travel through. You might also imagine a light like a night star in the sky, or the warm glow of a candle radiating inside each point.
ROC:
bring your whole awareness to the space between the eyes. Sense this gap widening and softening. the corners of the eyes, inner corner and outer corner, bridge of the nose, forehead, right temple, right cheek, right nostril, right jaw, back the bridge of the nose, forehead, Left temple, left cheek, left nostril, left jaw
inside your mouth , loosen the tongue, unlock the jaw, sense the tip of the tongue and the back of the tongue. Feel the whole face softening and relaxing as tensions dissolve under the gaze of your awareness.
the base of your throat.....
now bring your awareness to your left hand, thumb, 2nd finger, 3rd finger, 4th finger, 5th finger, palm, back of the hand, wrist, elbow, shoulder, arm pit, left side waist, hip, knee, ankle, sole of the left foot, big toe, 2nd toe, 3rd toe, 4th toe, 5th toe. feel the whole volume of the left side of your body, pulsing with awareness, sensation and energy.
now bring your awareness to your right hand, thumb, 2nd finger, 3rd finger, 4th finger, 5th finger, palm, back of the hand, wrist, elbow, shoulder, arm pit, right side waist, hip, knee, ankle, sole of the right foot, big toe, 2nd toe, 3rd toe, 4th toe, 5th toe. feel the whole volume of the right side of your body, pulsing with awareness, sensation and energy.
now with your full awareness feel both sides of the body - right and left - together. sense the volume of the body melting into the earth, its fullness and volume, heavy with sensation and awareness.
Bring your awareness to your heels, calves, backs of both knees, backs of both thighs, gluts, back of the pelvis, lower back, sacrum, spine from tail bone to neck, your whole back, both shoulder blades, neck, back of the head, crown of the head, your whole back body melting into the earth, sensing its fullness and volume, heavy with sensation and awareness.
bring awareness to the soft base of your throat, your heart space, left chest and collar bone, right chest and collar bone, front of your ribs, solar plexus, navel centre, lower abdomen, public bone and groin. both front of thighs, knee caps, shins, tops of feet. sense the volume of the front body melting and spreading, its fullness and volume, heavy with sensation and awareness.
Now sense the whole body alive with sensation, resting deeply, calm and at ease. (give a minute)
imagine that you are somewhere in nature, find yourself within a wilderness scene as winters light casts long shadows of trees and hills or mountains scapes. Imagine you are cocooned in a velvety soft warm space safely curled up by a glowing fire watching dreamily as the light fades from the sky and the landscape turns from a frozen crystal white to a deep indigo ... watch as the sky lit with stars like fairy lights all above you looking up into the darkness of the night sky
6 week sessions outline:
Week 1.
Overview of the 6 week programme.
Firstly I am so excited to welcome you to my that I think of more as a journey through the self. We will delve into each of the 5 koshas or layers from the outer most layer to the bliss body which resides within each one of us. You might think of these layers rather like a Russian doll, where you discover a smaller doll within each one. In yogic tradition there are 5 layers, sheaths or koshas, and each layer represents a different aspect of the self. Over the course of the next few weeks we will be gently diving deeper into the layers to discover how each one plays an important role within our human experience and see how we can affect and enhance our overall wellbeing by making this connection.
Yoga Nidra is also known as the sleep of the Yogis. It can bring about very powerful transformative change within.
The importance of creating a sacred space at home and what supports/props you might like to use during your sessions.
Why are you here? check in, make a comment in chat or share any thoughts or journal them for yourself.
Grounding exercises to arrive and connect deeply to yourself.
What are the layers/koshas of the self?
Creating personal intentions that are heartfelt and personal - we will talk more about intentions and sankalpa in next weeks session.
Annamaya kosha - the first layer of the self; physical layer, governs bones, muscles, organs. How might this layer present, be experienced and how we might deepen awareness of this layer?
Each week we will practice a new yoga nidra journey, connect deeper into each of the koshas, deepen and develop your hearts intention and build a safe inner space within you where you can find rest, recovery and regeneration.
Week 2.
Pranamaya kosha - this layer governs our energy, breath and life force
In this session we will explore the 2nd layer through our practice and begin to create your inner refuge (Sanctuary) this might be somewhere you are familiar with, a place of safety where you feel at home and secure or it might be a place from your imagination such as a mountain refuge, a seaside hammock, a cosy fireside nest or somewhere away from the planet, like a star or moon scape. This can change or evolve over time as you develop your inner awareness of space and needs. For me it has evolved from a hammock on a tropical island to a mountain house with views of protective mountains all around and my space has an open fireplace, sheepskin rugs and candles everywhere. When I picture this place I feel warm, safe, happy and able to rest so deeply.
I will invite you to begin to build your own inner refuge, so that as you develop your practice it becomes the trusted space where you feel deeply held and at peace.
Sankalpa - listening to your heart's desire
Week 3.
Manomaya kosha - mind, emotions, thoughts, mental level
Brainwave activity - understanding the brainwaves and how yoga nidra takes you to a deep level of rest.
Week 4.
Vijnanamaya Kosha - intuition
Week 5.
Anandamaya kosha - wisdom/bliss body
Week 6.
Sleep transformation
Ways to increase my business service
Open Saturdays for treatments
1 or 2 Sunday's each month for day or half day retreat
Start new classes @home and/or outside
Create new offerings
Aging well
home spa
creating spaces at home for restoration, cosiness, comfort, finding a refuge at home for rest and relaxation
midlife health
recipes/food
journaling questions
what truth is beginning to rise that I can no longer deny?
that I am so much better without Jon in my life and would rather be alone and get on with what matters than be in a relationship that is painful, upsetting and wrong for me.
I have so much to offer the world with my experience and abilities. I need to believe more in myself and work diligently to develop a strong leadership path moving forward
I need to strengthen my physical body and find core strength within - daily workouts that count
How is my heart ready to express itself more fully?
By softening, allowing, trusting, friendship, openness and wonder. The feminine aspect which is not related to looks, glamour, men, attraction. But as a full and positive expression of love, compassion and connection.
What part of me is quietly grieving, and how can I honour that?
The lack of intimacy I had in previous times, relationships, with J and others... I no longer want to express myself sexually and want to use this energy differently and in a way which is more in alignment with the person I am now. I am sad about this yet accepting too. But a grief nevertheless. I feel alone and quite lonely and wish to address this with courage and commitment.
What small, brave step would support the life I am longing to create?
daily journaling, movement, exercise, new creative ways to keep my life alive and licking. See each day as an innovation of my existence - the gratitude I truly feel about the amazing life I have and that I am 64 and well, full of positive energy and that I have so much to offer still. I could ask myself this question everyday and see what shows up. Life is an exploration
Where am I being invited to expand, even if I still feel unsure?
Instagram - following teachers in Pilates and yoga - as exercise. Offering retreats and other workshops and classes online and developing my offer with YN.
What commitment would help me grow into the future I can feel forming?
Daily - journaling; exercise; strengthening core workouts; weekly emails; Instagram's; fb & other marketing
How can I hold both the excitement and sadness of this threshold?
By examination of my reference points, internal workings, intentions and positive mental conversations/inner dialogue - watching my self talk and emotional/mental health
Recognising that both do exist in harmony together, holding with compassion and wisdom, honesty and integrity. Being patient and kind to myself and to others.
Retreat information 28/12
Fancy taking time out for you this Christmas season? Time to rest, to recharge your own batteries or to see what's important for you as we drift into the New Year?