Healing Garden Yoga Nidra

In this Yoga Nidra practice, you'll be guided on a peaceful journey through a beautiful garden sanctuary. As you move through the stages of deep relaxation, you'll visualize yourself exploring lush pathways, discovering tranquil spaces, and connecting with the natural beauty around you. This guided meditation uses the restorative power of nature imagery to help you release tension, quiet your mind, and access a profound state of rest. Allow yourself to be held by the serenity of the garden as you move into deep relaxation and renewal.

Transcript

So making any last little adjustments,

Any movements,

Any wriggles you need to just so that you can be as comfortable as possible for our time here.

And then when you're ready,

If you haven't already,

Allowing the eyes to close and just having a sense of the whole of your body as you lie here.

Just becoming aware of just the feeling of the whole of your body and feeling its contact with the ground and the earth.

And then becoming aware of your breath.

And imagining that your breath begins at your feet.

And when you inhale,

Imagine that breath moving from your feet,

All the way up through your legs,

Up through your torso,

Chest,

All the way up to your eyebrow center.

And then from your eyebrow center,

Exhaling,

And imagining the breath moving all the way down through your body,

Through your legs,

And out through your feet.

And just breathing in this way,

So breath begins at the feet,

The inhale happens,

And it comes all the way up to your eyebrow center,

And then the exhale happens,

And it goes all the way down through your feet in a way.

And just breathing in this way by yourselves for a little while.

And taking just a few more breaths in this way.

And letting go of this practice of breath now.

We're gonna go on a little journey through our body.

We're gonna feel slowly each part of our body.

Just becoming aware of the sensations that you feel here.

So I'll say each part of the body,

And each time I do,

I want you to bring your awareness to what feeling or sensations are there.

So beginning with your right hand,

And noticing what you feel in the right hand.

Maybe it feels cold or hot,

Or maybe there's a feeling of tingling or sensation in your right hand.

Becoming really aware here,

And then feeling your right hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger.

Feeling the right wrist,

Your forearm,

Your elbow,

And your upper arm,

And your right shoulder.

Can you become really aware of what you feel in your right shoulder?

Or maybe there's nothing here,

And if so,

Just noticing that there's nothing.

And then having a sense of the whole of your right arm.

Feeling heaviness here in your right arm as you let go.

The right arm feels really,

Really heavy.

Then becoming aware of the right side of your chest,

Your right side of your waist,

And your hip.

Feeling your right thigh muscle,

Your knee,

And the back of your knee.

Your right shin,

Calf,

Heel,

Right foot,

Your big toe,

Second toe,

Third,

Fourth,

Baby toe.

Feeling the whole right side of your body.

Feeling heaviness in the whole right side.

Becoming aware of your left hand,

What's here in the left hand.

Your thumb,

Index finger,

Middle finger,

Ring finger,

Little finger.

The left wrist,

Your forearm,

Elbow,

Upper arm,

And your shoulder.

Feeling the whole of your left arm.

Feeling heaviness in the whole of your left arm.

The left side of your chest,

And down towards your waist,

And your hip.

Your left thigh muscle,

Your knee,

Behind your knee,

Your shin,

Calf,

Heel,

Left foot,

Your big toe,

Second toe,

Third,

Fourth,

Your baby toe.

The whole left side of your body.

Feeling heaviness in the whole left side.

Becoming aware of your lower back,

And the top of your back,

And the back of your head,

And the crown,

The top of your head.

Your forehead,

Left eye,

Right eye,

Left cheek,

Right cheek,

Nose,

Mouth,

Tongue,

Throat,

Feeling your heart,

The space of your heart.

Feeling the whole of your body now.

The whole of your body.

Imagining now that your body is really,

Really cold.

Bringing up the sensation of cold within your body.

What might it feel like to feel really cold right now?

Maybe imagining yourself lying in the snow on a cold winter's day.

Bringing up the sensation of cold within your body.

Now bringing up the sensation of warmth and heat within your body.

What might it feel like to feel really,

Really warm right now?

Imagining yourself lying on a beach on a hot summer's day.

Feeling warmth and heat in your body.

And coming back to the cold now.

Feeling cold in the whole of your body.

And then back to the warmth and the heat.

Feeling heat in the whole of your body.

And alternating from cold to hot.

And feeling both at the same time.

Both heat and cold.

Now imagining that your body is really,

Really large.

Feeling that your body can expand to take up the space of the whole of your room.

Feeling an expansion take place within your body.

And now feeling that your body is really,

Really small.

Feeling that your body becomes smaller and smaller.

And then feeling your body expanding again.

Feeling that your body becomes really,

Really large.

Your body can even take up the space of the whole of your room.

And then coming back to feeling really,

Really small.

Feeling that your body becomes really small.

And then feeling both large and small at the same time.

We're going to go on another little journey now.

So imagining yourself standing on a great big lawn.

You look down towards your feet and you realise that you're in your bare feet.

Feeling this connection you have to the earth and to the ground.

This brings you a sense of groundedness and of peace.

And in the distance you see a wall.

A great big stone wall.

You decide to walk up to this wall.

And in the middle you find a little door.

You look inside your pocket and you find a key.

You place the key inside of the lock and the door opens.

And you enter inside.

And you enter inside a garden.

This is the garden of your own mind.

And it's a beautiful garden.

You feel safe and happy here.

No one else can come into this garden.

It's your garden.

You begin to walk through your garden.

Noticing the great big trees.

The beautiful flowers.

And the sun is shining,

Warming your face.

You feel very safe.

Very happy to be in your garden.

You know that you can relax here.

As you walk through your garden you come across a nice little stream.

And you step over this stream.

And you enter into another part of your garden.

And this garden is a little less well kept.

Slightly overgrown.

You find a wheelbarrow with some gardening tools here.

And you decide to tend to this part of your garden.

And you spend some time working on your garden.

And in the wheelbarrow you also find a little box of seeds.

And you come across a golden seed.

And this is the seed of your aspirations,

Your dreams.

All that you know you can become.

All that you know you can achieve.

So you plant this golden seed into the earth.

And you wait for it to germinate.

And you give it some water.

And after some time of working in the garden you decide to take some rest.

So you walk up to the nearby oak tree.

And you decide to lie down next to this tree.

And you close your eyes and rest for some time.

Resting under this tree allows your body to enter into a deeper state of relaxation.

After some time of resting under your tree you decide to get up.

You walk back to where you planted your seed.

And you notice that it's already sprouting.

It's already germinating.

This brings you a sense of happiness.

You pack up your gardening tools and you decide to return.

You step over the stream and you enter back into the first part of the garden.

You walk your way through,

Enjoying the last few moments you have here.

You walk back to the door in which you entered in.

And you bid farewell to your garden for now,

Knowing that you're going to come back here,

Knowing that this space is always available for you.

You close the door and leave the garden.

You enter from that space back here now into this space,

Feeling your body,

Feeling your breath,

Enjoying some moments here,

Resting.

We're drawing towards the end of our time in this practice now.

So just savoring a final few moments and a final few breaths.

We're now going to prepare to come out of this state of relaxation.

So preparing by gently starting to move your fingers and your toes a little bit.

Rocking your head from one side over to the other side.

And allowing a little bit more breath to come into your lungs.

When you feel ready,

You can bend your knees and very gently hug your knees tight and close in towards your chest and take some rocks just from one side over to the other side.

And when you feel ready,

Rocking over to one side into fetal position and having a moment and a breath by yourself here.

And then taking your time to press yourselves all the way up into sitting.