Yoga Nidra Forest Dreams

Yoga Nidra Forest Dreams" is a deeply restorative meditation that transports you to a serene forest, where the calming flute sounds envelop you. This journey encourages deep relaxation, helping you release tension and stress while reconnecting with your inner self. As you explore the peaceful woodland in your mind, you’ll experience a sense of grounding and tranquillity, allowing your body and mind to rest and rejuvenate fully.

Perfect for unwinding and finding inner peace.

Transcript

Hi,

Frankie here,

I welcome you to this Yoga Nidra forest dreams for restful sleep.

As you prepare for this journey,

Make sure you are lying comfortably on your back,

With your arms resting by your sides and your palms facing up.

Feel the weight of your body grounding you into this moment,

Into this space of stillness,

Inviting relaxation into your body.

Just allow your body to settle into the surface beneath you,

Closing your eyes if you haven't already,

And taking a deep cleansing breath in through your nose,

And slowly letting go through your mouth.

Let's take another in through your nose,

And out through your mouth,

Acknowledging your breath,

Giving gratitude for your breath,

Your life giving breath.

Again,

Feel the weight of your body grounding deeper into this moment,

Into this space of stillness and calm.

Now sense and feel the gentle rhythm of your breath that sustains you.

Notice the air as it enters through your nostrils,

Cool and refreshing,

Filling your lungs.

Feel the expansion of your chest and abdomen with each inhale,

And the soft release as you exhale.

There is no need to change or control your breath.

You can simply observe it,

Allowing it to flow naturally,

Like the waves lapping gently on the shore.

As you continue to breathe,

Become aware of the spaces in between each breath,

The pausing at the top of the inhale,

The moment of stillness at the end of the exhale.

Each pause is like a brief moment of peace,

Offering a chance to rest,

And to surrender to the present moment.

With each inhale bringing in,

Each exhale imagine letting go of anything that no longer serves you.

Release the thoughts,

Any worries or concerns that you may have had throughout the day.

Feel the tension of the day melting away,

Being replaced by a sense of calm and relaxation.

Each breath is an invitation to go deeper into this state of tranquility.

Let yourself sink further into the safety of your breath,

Into the safety of this moment.

Allow your breath to be your anchor,

Your guide on this journey into sleep.

As your mind begins to wander,

Gently bring back your focus to your breath,

To the soothing rise and fall of your body.

Let this simple act of breathing connect you to the peace that lies within you.

Let's embark now and take a journey through your body,

Releasing any tension that may be lingering in your muscles.

Let's begin by bringing your awareness to your feet.

Notice how they feel.

Are they heavy?

Light?

Warm?

Or cool?

As you inhale,

Gently tense the muscles in your toes,

Curling them slightly.

Hold that tension for a moment and then,

With your next exhale,

Release the tension completely.

Feel the relaxation spreading through your toes,

Like a warm,

Comforting wave.

Now move your awareness to your calves.

As you breathe in,

Gently squeeze the muscles in your calf,

Noticing the sensation of tension.

Hold it for a moment and as you exhale,

Let go of the tension,

Allowing your calves to soften and relax.

Feel the relaxation spreading,

Releasing any tightness,

And leaving your legs feeling heavy and at ease.

Let's continue this process,

Slowly moving up your body,

Bringing your focus to your thighs,

Tightening the muscles as you inhale,

And releasing completely as you exhale.

Feel the sensations of letting go,

As if the muscles are melting into the surface beneath you.

Now your awareness moves to your hips and pelvis.

Inhale deeply,

Tensing these muscles,

And now as you exhale,

Allowing them to soften and relax.

Feel the release,

As any tightness dissolves,

Replaced by a deep sense of ease and comfort.

Shifting your focus to your abdomen,

Inhale,

Drawing in your belly slightly,

And as you exhale,

Let it completely go.

Feel your abdomen softening,

Expanding,

And relaxing.

Awareness moving to your chest and your upper back.

As you inhale,

Feel your chest engage the muscles slightly,

And now as you exhale,

Let go of any tension,

Allowing your chest to soften,

Allowing your heart to open,

And your upper back to relax into the surface beneath you.

Let your awareness freely move to your shoulders and neck.

These are often areas that hold a lot of tension,

So let's take some time here.

Inhale deeply,

Shrugging your shoulders slightly towards your ears,

And as you exhale,

Allowing them to drop back,

Feeling the tension release and dissolve.

Again,

Inhale deeply,

Shrugging your shoulders slightly towards your ears,

And then exhale,

Allowing them to drop back down,

Feeling the tension release,

Feeling the tension dissolve.

Awareness now to your arms,

Starting with your upper arms,

Inhale gently,

Tensing the muscles,

And as you exhale,

Release,

Release completely.

Feeling your arms growing heavy and relaxed.

Let's do the same with your forearms and your hands,

Tensing them on the inhale,

And letting go on the exhale.

Feel your hands soften,

Your fingers uncurl,

As relaxation spreads throughout your body.

Awareness to your face,

Notice if you are holding any tension in your jaw or your forehead,

Let go of this tension.

And now as you inhale,

Let's squeeze these muscles,

And now as you exhale,

Let go and let them soften completely.

Allow your whole face to relax,

Your jaw is unclenched,

Your forehead smooth,

And your eyes are gently resting in their sockets.

Allow yourself to sink even deeper into this state of relaxation,

Knowing that you are preparing your body and mind for deep,

Restful sleep.

Once more,

We're going to quickly scan over your entire body,

Starting at your head,

Moving your awareness to your neck and shoulders.

Awareness,

Right arm and hands.

Awareness,

Left arm and hands.

Awareness,

Chest gently breathing.

Awareness,

Your belly is relaxed.

Awareness of your total spine,

Relaxed.

Awareness,

Hips relaxed.

Right leg,

Right foot,

Left leg and left foot,

All relaxed.

All ten toes are relaxed.

Notice how it feels to feel so relaxed within your whole body.

In this state of total relaxation,

We are now going to embark on a peaceful journey into the serene forest,

A place where you can leave behind all the worries of the day and connect with the tranquility of nature.

You are standing at the edge of this forest,

The air is cool and refreshing,

Carrying the scent of the trees,

Flowers and earth.

The sky above is a deep shade of twilight,

With the last rays of the setting sun casting a soft glow on the trees.

The forest is quiet,

Except for the rustling of leaves in the breeze and the distant sound of a flowing stream.

As you take your first step onto the path that leads deep into the forest,

Feel the ground beneath your feet.

It's soft,

Cool and welcoming.

With each step into the forest,

Notice how the sounds of the outside world begin to fade away,

Replaced by the soothing sounds of nature.

You are leaving behind the noise,

The busyness,

The stress,

And you are stepping into a place of peace and stillness.

Your place of peace and stillness.

The path is winding gently through the trees,

Leading you deeper into the forest.

The trees stand tall and ancient,

Their branches reaching out like protective arms,

Offering you a sense of safety and security.

As you walk you notice the details around you,

The texture of the bark,

The play of the light and shadows on the ground,

The vibrant green of the leaves.

This forest feels familiar,

Like a sanctuary,

A place where you are always welcome.

As you continue to walk,

You come across a clearing in the centre of the forest.

In this clearing stands a magnificent ancient tree.

Its trunk is wide and strong,

Its branches spread out like a canopy,

Offering shade and shelter to all.

The ground beneath the tree is covered in soft,

Thick moss,

Like a natural bed.

It's inviting you to rest.

You walk towards the tree and sit down on the moss,

Feeling its softness beneath you.

Take a moment just to lean back on the tree's sturdy trunk,

Feeling the strength and stability of the tree supporting you.

The tree is like an old friend,

Offering you comfort and peace.

You look up to the night sky through the branches of the tree.

The stars are beginning to appear,

Twinkling softly against the deep blue sky.

Each star is like a beacon of light,

Guiding you towards peace,

Guiding you towards rest.

Lying down now on the moss,

Letting your body fully relax into Mother Earth.

Feel the coolness of the moss beneath you,

The warmth radiating from the tree,

And the vastness of the sky above you.

You are completely safe here,

Held by Mother Earth,

Sheltered by the tree,

And watched over by the stars.

As you lay here,

Allow yourself to simply be.

There is nothing you need to do,

Nowhere you need to go.

This moment is yours.

It's a time to rest,

A time to recharge,

A time to connect with the peace that lies within you.

Feel the sense of calm and tranquility spreading throughout your whole body,

As if the Earth itself is soothing you.

The Earth is inviting you to let go of any remaining tension.

Mother Earth asking you to surrender to this moment.

As you lie under this ancient tree,

Allow your body to sink even deeper into relaxation.

Feel the gentle rise and fall of your breath,

And notice how with each exhale you are drifting closer to sleep.

The Earth beneath you is soft and comforting,

Cradling you like a child.

The tree above you is strong and protective,

Its branches spreading out like a canopy,

Sheltering you from everything in the world.

With each breath you feel yourself becoming more and more relaxed.

Imagine that with each inhale you are drawing in peace,

Calm and serenity,

And with each exhale you are releasing any remaining tension,

Stress or worry in your body.

Let go of everything that no longer serves you.

Allow yourself to sink deeper and deeper into this state of relaxation.

If any thoughts or worries arise,

Acknowledge them with kindness,

And let them drift away like the leaves floating on a gentle stream.

There is no need to engage with these thoughts.

Simply let them pass,

Knowing that you can return to them later if needed.

But for now,

Your only task is to rest,

To relax,

To prepare for deep restful sleep.

You are becoming one with Mother Earth who is beneath you.

It's as if your body is merging with the ground.

Feel the coolness of the moss and the strength of the tree,

The vastness of the sky.

You are part of this peaceful landscape connected to the earth,

The trees,

The stars,

The universe.

You are connected with all that is and all that ever was.

This connection brings you a deep sense of peace and calm and belonging to everything.

As you continue to breathe,

Notice how your breath has become slower,

Deeper and more rhythmic.

Each breath is like a gentle wave washing over you,

Soothing you,

Taking you deeper and deeper into restful sleep.

I will now just breathe with you for a little while as you go off to sleep.