Yoga Nidra Nature Visualization 1 - Cabin
Nature visualization Yoga Nidra meditation is a deeply relaxing guided meditation practice that encourages participants to visualize serene and natural landscapes to promote inner peace and relaxation. Through detailed imagery and mindful connection to the body, this form of meditation helps to reduce stress, enhance emotional balance, and connect the practitioner with the calming energies of the natural world. It is designed to guide individuals into a state of conscious awareness between wakefulness and sleep, where profound healing and rejuvenation can occur.
Transcript
Mind's open to change,
Yoga nidra,
Nature visualization.
Let's prepare for yoga nidra.
Go ahead and lie down.
Let your back meet the floor as you find savasana.
Where the body aims to be straight from head to toe.
If possible,
Allow the legs to remain slightly apart and allow the arms to be comfortably away from the body.
Place the palms towards the sky.
Adjust everything,
Your body,
Position and clothes until you're completely comfortable.
During yoga nidra,
There should be no physical movement.
Close your eyes and keep them closed until you are instructed to open them.
Take a deep breath and as you breathe out,
Feel the cares and worries of the day flow out with your breath.
This practice is designed to help you become aware of relaxation throughout your body.
It is not required to make movements or deliberately relax your muscles.
Simply allow yourself to become aware of a feeling of relaxation.
You may recognize this as the feeling you experience just before sleep.
When relaxation becomes deep,
Sleep does not come,
But focus on attempting to stay completely awake during this relaxation.
This is very important.
Affirm to yourself that you will not sleep.
Say to yourself,
I will not sleep.
I will remain awake throughout this practice.
During yoga nidra,
You're operating on the basis of hearing and awareness only.
The only important thing to focus on is following the voice of the instructor.
Do not try to intellectualize or analyze the instructions,
As this may disrupt your state of mental relaxation.
Allow yourself to follow the voice with total attention and feeling.
And if thoughts come to disrupt you from time to time,
Do not worry.
Just continue the practice.
Allow yourself to become calm and steady.
Tapping into calmness and steady.
Becoming calm and steady.
Now bring about a feeling of inner relaxation in the whole body.
Concentrate on the body and become aware of the importance of complete stillness.
Develop your awareness of the body from the top of the head to the tips of the toes.
Complete stillness and complete awareness of the whole body.
Continue your awareness of the whole body.
The whole body.
The whole body.
Maintain your awareness of the whole body.
The whole body.
The whole body.
Become aware of the fact that you're going to practice Yoga Nidra.
Say mentally to yourself,
I am aware.
I am going to practice Yoga Nidra.
Repeat this to yourself again.
The practice of Yoga Nidra begins now.
At this moment,
You should make a resolve.
Set an intention for this meditation.
Select a very simple resolve or intention.
Allow it to be a short,
Positive statement in simple language.
State it three times with awareness,
Feeling,
And emphasis.
Allow it to come to you naturally.
This is the time to set your intention,
To develop your resolve.
The resolve you make during Yoga Nidra is bound to come true in life.
We now begin our rotation of consciousness.
Rotation of awareness by journeying through the different parts of the physical body.
As quickly as possible,
Allow your awareness to go from part to part.
Repeat the part in your mind and simultaneously become aware of that part on your body.
Keep yourself alert,
But do not linger or concentrate too intensely.
Become aware of your right hand.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Become aware of your palm.
Back of the hand.
The wrist.
The lower arm.
The elbow.
The upper arm.
The shoulder.
The right armpit.
The right waist.
The right hip.
The right thigh.
The kneecap.
The calf muscle.
The ankle.
The heel.
The sole of the right foot.
The top of the foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Become aware of the left hand.
Become aware of the left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Become aware of the palm of the hand.
Back of the hand.
The wrist.
The lower arm.
The elbow.
The upper arm.
The shoulder.
The armpit.
The left waist.
The left hip.
The left thigh.
The kneecap.
The calf muscle.
The ankle.
The heel.
The sole of the left foot.
The top of the foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now bring your awareness to the back.
Become aware of the right shoulder blade.
The left shoulder blade.
The right buttock.
The left buttock.
The spine.
The whole back together.
Now draw the attention to the top of the head.
The top of the head.
The forehead.
Both sides of the head.
The right eyebrow.
The left eyebrow.
The space between the eyebrows.
The right eyelid.
The left eyelid.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The nose.
The tip of the nose.
The upper lip.
The lower lip.
The chin.
The throat.
The right chest.
The left chest.
The middle of the chest.
The navel.
The abdomen.
The whole of the right leg.
The whole of the left leg.
Both legs together.
The whole of the right arm.
The whole of the left arm.
Both arms together.
The whole of the back,
Buttocks,
Spine,
And shoulder blades.
The whole of the front,
Abdomen,
Chest.
The whole of the back and front together.
The whole of the head and body together.
The whole body together.
The whole body together.
Repeat one or two more rounds of the whole body,
Gradually decreasing speed.
Please do not fall asleep.
Maintain total awareness.
The whole of the back,
Buttocks,
Spine,
Shoulder blades.
The whole of the front,
Abdomen,
And chest.
No sleeping.
The whole of the back and front together.
The whole head and the whole body together.
The whole body together.
No movement.
No sleeping.
Total awareness.
The whole body on the floor.
Become aware of your body lying on the floor.
Your body is lying on the floor.
See your body laying perfectly still on the floor in the room you started in.
Visualize the image of this room in your mind.
Become aware of your breath.
Feel your breath flow in and out of the lungs.
Allow the rhythm of your breath to be natural.
The breath is natural and automatic.
You are not doing it.
There is no effort with the breath.
Maintain awareness of your breath.
Continue.
Complete awareness of breath.
Now concentrate your awareness on the movement of your abdominal area.
Concentrate on your abdominal movements.
Your abdomen is rising and falling slightly with each breath.
With each and every breath,
It expands and contracts.
Concentrate on this movement in synchronization with your breath.
Continue practicing,
But be sure to maintain awareness.
Be sure that you are aware.
Now start counting your breaths backwards from 27 to 1.
Like this.
27.
Abdomen rising.
27.
Abdomen falling.
26.
Abdomen rising.
26.
Abdomen falling.
25.
Abdomen rising.
25.
Abdomen falling.
And so on.
Say the words and numbers mentally to yourself as you count your breaths.
Be sure that you don't make a mistake.
If you do,
You must go back to 27 and start again.
With total awareness that you are counting,
Continue going from 27 to 1.
Keep going.
Now stop your counting of abdominal breath and shift attention to the chest.
Please shift your attention to the chest.
Your chest is rising and falling slightly with each and every breath.
Begin to become aware of this.
Continue concentrating on the movement of the chest and start counting backwards from 27 to 1.
In the same way as before.
27.
Chest rising.
27.
Chest falling.
26.
Chest rising.
26.
Chest falling.
25.
Chest rising.
25.
Chest falling.
And so on.
Again,
Repeat the words and numbers mentally to yourself as you count each breath.
No mistakes.
If you make a mistake,
Return to the beginning.
Continue counting.
Keep on with the practice.
Counting in awareness.
Awareness in counting.
Cease your counting of the chest breaths and move your awareness to the throat.
Please move to the throat.
Become aware of your breath moving in and out of the throat.
Become aware of this.
Concentrate on the movement of the breath and start counting backwards from 27 to 1.
Counting the breath through the throat.
Count in the same way as before.
Complete awareness of counting and the breath.
No sleeping,
Please.
Just total awareness that you are counting.
Keep on with the practice,
Continuing your breaths in the throat.
Stop counting and go now to the nostrils.
Become aware of the breath moving in and out of the nostrils.
Concentrate on the movement of the breath in and out of the nostrils and start counting as before.
You know it very well by now.
27.
Breathing in.
27.
Breathing out.
Complete awareness,
Please.
Continue counting.
No mistakes.
Keep on with the practice.
Continue.
Allow your counting to subside and move your focus away from your breathing.
We now arrive at visualization.
In this visualization,
A number of different things will be named.
Try to develop a vision of them on all levels.
Feeling,
Awareness,
Emotion,
And imagination as best that you can.
Take note of your reactions to these visualizations without passing any judgments.
If you are able to find this vision,
Then your relaxation is complete for the time being.
If you're not able to find relaxation,
Find these visions,
Then allow that to be a cue to continue practicing this relaxation process in the future until you can come to find these visions.
A number of different items will be named.
Try to develop a vision of them on all levels.
Feeling,
Awareness,
Emotion,
And imagination.
Burning candle.
Burning candle.
Burning candle.
Dew drops on a leaf.
Dew drops on a leaf.
Dew drops on a leaf.
Hazy sunrise.
Hazy sunrise.
Hazy sunrise.
Dense forest pines.
Dense forest pines.
Dense forest pines.
Torrential rain.
Torrential rain.
Torrential rain.
Snow-capped mountains.
Snow-capped mountains.
Snow-capped mountains.
Cabin in a clearing.
Cabin in a clearing.
Cabin in a clearing.
Water lapping at the edge of shore.
Water lapping at the edge of shore.
Water lapping at the edge of shore.
Birds flying across a sunset.
Birds flying across a sunset.
Birds flying across a sunset.
Red clouds drifting.
Red clouds drifting.
Red clouds drifting.
Wind rippling over the water's surface.
Wind rippling over the water's surface.
Wind rippling over the water's surface.
Lightning flashing.
Lightning flashing.
Heavy clouds rolling in.
Heavy clouds rolling in.
Frost on a window.
Frost on a window.
Frost on a window.
Steaming beverage.
Steaming beverage.
Stars at night.
Stars at night.
Stars at night.
Full moon.
Full moon.
Full moon.
Sunlight breaking over the mountains.
Sunlight breaking over the mountains.
Sunlight breaking over the mountains.
Now is the time to repeat your resolve,
Your intention.
Repeat the same resolve that you made at the beginning of the practice.
Do not change it.
Repeat your resolve three times with full awareness and feeling.
Relax all your efforts.
Draw your mind away from internal awareness and outside.
Become aware of your breathing.
Become aware of your natural breath.
Find awareness of the whole body and awareness of breathing.
Your body is lying totally relaxed on the floor.
You are breathing quietly and slowly.
Develop awareness of your body from the top of your head to the tips of your toes.
Breathing in and out deeply.
Inhaling and exhaling.
Become aware of the floor and the position of your body lying on the floor.
Visualize the room around you.
Become aware of your surroundings.
Lie quietly for some time and keep your eyes closed.
Start moving your body and stretching.
Wiggling the fingers,
Wiggling the toes.
Taking your time,
Not moving with hurry.
When you are sure that you are wide awake,
Sit up slowly and open your eyes.
This yoga nidra practice is complete.
Thank you for making space for yourself.
