Yoga Nidra - Rainforest Journey
by Lucy Burns
This Yoga Nidra practice includes the gentle sounds of the rainforest to help guide you into a state of deep relaxation. Including breathing techniques, a rotation of consciousness through the physical body, and a sensory journey deep into the rainforest to find a peaceful connection with nature.
Transcript
Welcome to your Yoga Nidra practice today,
Where we will journey together into deep states of relaxation,
Allowing the sounds and images of the forest to take you to a place of peaceful connection.
Take a moment now to get comfortable and at ease,
Laying on your back or in a comfortable position,
Adjusting pillows and blankets,
And making any small adjustments to the body so you can rest back into your practice today.
Although your intention is to remain still,
You can move or adjust your body at any time,
And if your mind wanders,
Try to gently guide your focus back to my voice.
Start by noticing any sounds in your environment,
Starting with sounds far away in the distance,
And sounds that are closer by.
Perhaps even sounds within your body.
The breath in your nose.
The beat of your heart,
Pulsing throughout your body.
Let's begin with a breathing technique called the physiological sigh.
Feeling the tension moving out of your body on the exhalation.
One more time.
Letting go of that,
Feel the breath return to its natural rhythm.
Focus all of your attention on the breath,
Moving in and out of the body.
A continuous circle of breath,
No holding,
No pause between the inhalation and the exhalation.
Completely seamless breath,
Flowing in and out.
Could you welcome in an intention for this practice,
A short phrase in the present tense.
Mentally whisper your heart's vow to yourself three times.
Allow your attention to move through your body,
Following the guidance of my voice.
As I name a body part,
Let your attention settle here in this area of the body.
You might imagine your attention flowing like a stream or river of awareness from one point to the next.
Bring awareness to the tip of your tongue,
And all the way down to the root of the tongue.
Inside of the right cheek.
Inside of the left cheek.
The roof of the mouth.
The teeth and gums.
The lower lip.
Upper lip.
The tip of the nose.
Feel the air moving in and out of the nostrils.
The centre of the forehead.
The right eyebrow.
Temple.
Cheekbone.
The right eye.
And all of the muscles behind the eye.
The left eyebrow.
Temple.
Cheekbone.
The left eye.
And all of the muscles behind the eye.
The crown of the head.
Back of the head.
Back of the neck.
Throat centre.
The right side of the chest.
Right shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
Palm and back of the hand.
The right thumb.
First finger.
Second finger.
Third.
Little finger.
The palm of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
The right side of the chest.
The left side of the chest.
Left shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
The palm and back of the hand.
The left thumb.
First finger.
Second finger.
Third.
Little finger.
The palm of the hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
The front of the chest.
And the back of the chest.
The waist.
Navel.
Lower belly.
The right hip.
Thigh.
Knee.
Lower leg.
Ankle.
The sole and top of the foot.
The big toe.
Second toe.
Third.
Fourth.
Little toe.
The sole of the foot.
Ankle.
Lower leg.
Knee.
Thigh.
And hip.
The belly.
Left hip.
Thigh.
Knee.
Lower leg.
Ankle.
The sole and top of the foot.
Big toe.
Second toe.
Third.
Fourth.
Little toe.
The sole of the foot.
Ankle.
Lower leg.
Knee.
Thigh.
Hip joint.
The left side of the torso.
Left arm.
The left side of the body.
Bring attention throughout the left side of the body and the right hemisphere of the brain.
The left body and the right brain.
Allow your attention to move to the right side of the body.
The right leg.
Right side of the torso.
Right arm.
The right side of the body and the left hemisphere of the brain.
Right body.
Left brain.
And now feel sensation throughout the whole body.
The whole body now.
A radiant field of sensation.
Feel sensation throughout the whole body.
Notice your breath.
The natural easy flow of air in and out.
Your body effortlessly breathing itself.
Imagine a beautiful tropical flower at your heart centre.
As you inhale,
The flower opens and blooms.
As you exhale,
The flower gently closes.
Inhale,
Open and bloom.
Exhale,
Softly close.
Breathing in and out.
And now welcome the feeling of heaviness to the body.
Sinking like a stone.
Both feet heavy like stones.
Both legs sinking deeper.
Abdomen,
Chest and back heavy.
Shoulders,
Arms,
Both hands weighted.
Held by gravity.
Your entire head heavy like a stone.
The whole body surrendered to gravity.
Sinking deeper into silent awareness.
And now,
As I name a body part,
Let the heaviness drain away.
Let your body feel light and buoyant.
Your body feel light and buoyant.
Both feet light,
Weightless.
Both legs empty and floating.
Abdomen,
Chest and back hollow and light.
Shoulders,
Arms,
Both hands completely weightless.
Your entire head hollow and light as a feather.
The whole body weightless.
The emptiness of your body.
The quietness of your mind.
Bring awareness to the space in front of your closed eyes.
Become aware of the darkness and of any light,
Colour or patterns as they may appear.
Into this space,
Welcome images of a tropical forest.
The dense trees and vegetation.
Start to notice the sounds and aromas of the plants and animals around you.
Insects and birds.
It starts to rain.
You hear the raindrops on the leaves.
Welcome the shelter,
The protection from the canopy of the rainforest above you.
Notice the soft leaves of the ferns on the forest floor.
The vibrant greens of the trees and vegetation.
This living forest,
Providing the breath,
The oxygen that you breathe.
Return your attention to your breath.
Imagine the forest breathing out as you breathe in.
And as you exhale,
The forest inhales.
Visualise this circular breath,
This continuous connection of breath,
As one with the living forest.
Through the breath,
Feeling the symbiosis with the forest around you.
In and out.
In and out.
Welcome back your intention.
Allow your heart's vowel to rest here with you as a felt sensation.
Begin to notice the solid earth beneath your body.
And any sounds in your environment,
Far or near.
With eyes still closed,
Become aware of the space around you.
Take a deep breath in.
And let it out.
And start to awaken your body slowly.
Moving the fingers and toes,
Nodding the head.
And when you feel ready,
Flutter the eyes open.
Continue to experience the connectivity you have cultivated as you return from this state of deep restorative rest.
Thank you for practising Yoga Nidra with me today.
Namaste.
4.9 (45)
Recent Reviews
Andi
May 31, 2025
I fell back to sleep after it finished and now don’t remember anything other than the sound of rain and it abruptly ending at the end of the track. 6/1/25
Inna
November 13, 2024
Lovely nidra! I wish we stayed in the rainforest longer! Please make a longer version. Thank You! 😀🌳🌳🌳🌳🌧️💚💚💚💚 Anywhere between 30 to 40 would be perfect time! Thank You!