Tonight as you're about to fall asleep.
Or embark on a relaxing forest journey.
It will help you let go of your day.
Soothe your busy mind.
Ground and balance your energy.
And prepare you for deep and restorative sleep.
You will also connect with your inner guidance system.
Which shapes your future in coherence with your soul.
Or we'll step into a safe place.
Where you can drop everything you've been holding.
And surrender to rest.
Gently helmed by a fragrant forest sanctuary.
Cocooned by soothing birdsong.
And a place where time slows down.
And you can completely relax.
And let go.
Let's begin by taking a deep breath in.
And a long exhale together.
No matter what you've been going through.
You're welcome here exactly as you are.
Nothing to fix.
Nothing to change.
It's enough to just be as you are.
And to let my voice gently wash over you.
My name is Elena and I'll be your guide tonight.
If you enjoy this practice.
I invite you to listen to it every night.
For 30 nights in a row.
As you're about to fall asleep.
This way,
Your body and your nervous system will learn to let go with even more ease.
Falling asleep will become pleasant and effortless.
And your sleep will naturally deepen.
And become more restful and restorative.
While you're listening to my voice.
Your body will drop into a dreamlike state.
Or it can regenerate on a cellular level.
And feel a sense of ease and lightness.
I can just allow my voice to be there.
As your body begins to relax.
During this meditation.
You'll find yourself feeling safe.
And the help.
This experience.
Will create a foundation for deeply restful sleep.
And your mind is surprised.
To discover how satisfying your sleep can feel.
Your attention,
Mind drift in and out.
At one point,
It may become defocused and relaxed.
You may even fall asleep before we reach the end of this yoga nature practice.
And that's perfect.
If this happens,
Your subconscious mind will continue to receive all the positive effects of the session.
And you'll wake up feeling refreshed and rested.
There is nothing you need to do.
No effort.
Anything you experience is just right.
You don't need to actively listen.
Nor make sense of what I'm saying.
Just let this experience unfold.
As you embark on this very relaxing journey.
You will notice that letting go of all trying invites you even deeper.
You may also notice that your thoughts are bothering you less and less.
And as we continue.
Is starting to dim and become more distant.
Unless important.
Your sleep will come naturally,
Whenever it feels right.
No need to force or control it.
Now take a moment to connect to your breath and your body.
Notice your breath.
How it flows and how it feels.
As you begin to watch your breath.
Let it naturally settle.
And to a pleasant rhythm.
Or your exhales.
Are a little longer.
When you inhale.
Yes,
Just like this.
With every breath,
You'll learn your exhales lengthen and deepen.
Notice how this way of breathing is starting to calm down your nervous system from deep within.
One breath at a time.
I'll give you a moment to experience this.
Now,
Tune into your body.
Connect to the physical sensations in your body.
We're not looking for anything specific.
And there is nothing you can possibly do wrong.
Just allow yourself to observe.
When you can feel inside your body.
You don't need to try and change any of the sensations.
You don't need to fix anything.
Or make anything go away.
Instead.
I invite you to feel everything.
And give it space.
That's right,
Just allow it.
And now.
Notice what your body wants to do.
Maybe your body just wants to stay still.
And that's perfect.
Or maybe a gentle movement would feel good right now.
A slow stretch.
Or tensing and relaxing different areas.
Give yourself a moment to feel into it.
As you take your next breath in.
Tense your whole body.
Your face.
Your shoulders.
Your arms and hands.
Your legs and feet.
Hold for a moment.
And as you breathe out through your mouth Relax and let go.
Notice how your body begins to melt and soften.
Yes,
Just like this.
Let it feel really good in your body.
Now let your awareness tune into the sounds around you.
In a moment.
And we'll begin to notice the subtle sounds.
In and outside of your space.
Ewan Drift from one sound to the next.
As they reach your ears.
First,
The subtle sounds,
Far out in the distance.
And then the sounds closer in.
Now your awareness is about to notice the sound of your breath.
And your heartbeat.
Noticing those sounds.
And then letting all of them go.
And now,
Your awareness will begin to witness your inner state.
The activity of your mind quieting down.
You're in a dialogue.
Fade in now.
Your thoughts turning into sounds.
Sounds turning into echoes.
Words and phrases naturally slowing.
Freeman Dissolving The mind begins to settle.
Brain activity gently eases into a quieter rhythm.
And then fades out into the distance.
You're becoming aware of the vital processes in your body.
This is happening completely on its own.
Your awareness is gently observing your breath.
Your heartbeat.
Your digestion.
Your circulation.
All of this is happening effortlessly.
Your body already knows exactly what to do.
And can fully trust this deep innate intelligence.
To gently scan through your body now.
There might be some tension.
And some ease.
Both are welcome.
You may have a preference.
It's okay to have a preference.
But for now,
You can let it rest.
There's nothing to change.
Only to notice what is present.
Very good.
As our journey continues.
The muscles will begin to soften more and more.
Every muscle.
Every nerve.
Every fiber.
Releasing and letting go There's nothing you need to do.
Relaxation unfolds naturally.
And you don't have to do a thing.
And as this relaxation deepens,
Your attention can simply rest on your breath.
No effort required.
Your awareness will simply rest on your breath.
I wonder how your breath feels right now.
The depth of your breath.
The temperature of your breath.
Its natural pattern.
And the texture of each in-breath.
And out-breath.
I wonder which parts of your body move as you breathe.
Perhaps there's a gentle expansion of the chest.
The soft rise and fall of the belly.
The quiet movement of the diaphragm.
Notice the abdomen slightly floating upward with each inhale.
And settling back down.
With each exhale.
Smooth wave-like rhythm.
An effortless flow.
With every inhale,
The body feels a little lighter.
More spacious.
More an eighth.
With every exhale.
The mind and body.
Are releasing the experiences of the day.
Creating more inner space.
More quiet.
More ease.
Now gently bring to mind your intention.
Your sankalpa.
Something you would like to invite into your life.
Something that feels wholesome.
Meaningful.
And align.
Let this intention form into a short,
Simple.
Positive statement.
In the present tense.
Your mind will memorize.
And internally repeat your intention three times.
Very good.
Now allow your attention to return to your physical body.
With my guidance,
Your attention is about to travel through different parts of your body.
Starting with your right side.
Then switching to your left side.
The back of your body.
And finally the front.
Continue to rest.
And simply let your awareness.
Drift from one body part to the next.
First,
Your attention lands on your right thumb.
Now it drifts to the index finger.
Middle finger.
Ring finger.
Little finger.
Palm of your hand.
Back of the hand.
Breath.
Forearm.
Helm bar.
Upper arm.
Shoulder.
Armpit.
Sigh.
Waste.
Thigh.
Me.
Lower leg.
Inco.
Heal.
Front of the foot.
Sole of the foot.
Right toes.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All right toes together.
Continue on the left side.
Your attention lands on your left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of your hand.
Back of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side.
Ways.
Hemp.
Sigh.
Me.
Lower leg.
Ankle.
Heal.
Front of the foot.
Sole of the foot.
Lift toes.
Victor.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All left toes together.
Now your awareness begins to travel through the back of your body.
Your heels.
Ankles.
Backs of the knees.
Backs of the thighs.
Blood shocks.
Lower back.
Middle back.
Opera back.
Backs of the arms.
Bags of the hands.
Shoulders.
Back of the neck.
Back of the head.
Crown of the head.
Now your awareness is drifting to your ears.
You're for it.
Eyebrows Eyebrow Center.
Eyes.
Nose.
Tip of the nose.
Cheeks.
Lips.
Front of the neck.
Collarbones.
Fronts of the arms and hands.
Your awareness is moving to your chest.
Then to your solar plexus.
Upper abdomen.
Lower abdomen.
Inner organs.
Fronts of the hips.
Fronts of the thighs.
Fronts of the knees.
Lower legs.
Ankles.
Fronts of the feet.
Back to your toes.
Now bring your awareness to the whole right leg.
Bring your awareness to the whole left leg.
Awareness of both links together.
Awareness of the whole right arm.
Awareness of the whole left arm.
Awareness of both arms together.
Awareness of the whole back of the body.
Awareness of the whole front of the body.
Awareness of your whole body.
Now observe the sensation of coolness in your body.
The whole body is experiencing a sensation of coolness.
The hands and feet are cooling down.
And there's a feeling of coolness in your forehead.
Feel the coolness.
Experience the coolness.
Now reverse the sensation and bring about a feeling of warmth.
A pleasant feeling of warmth is spreading through your whole body.
From the center to the periphery.
The whole body is beginning to feel warmer and warmer.
A feeling of warmth is spreading through the whole body.
Let go of both sensations and let your awareness return to your breath.
And now,
We're about to go on a long walk.
There's a winding path ahead of you.
And you're about to follow it into a vibrant garden at sunset.
With every stone you step on.
You're starting to feel how your body and mind and leaving behind the experiences of the day.
And completely relaxing.
I will count from 10 down to 1.
And you'll notice yourself descending down the hill.
Step in stone.
By Steppenstone.
Into a state of ease and relaxation.
Each step.
Taking you deeper into stillness.
Further into peace.
10,
Stepping down into calm.
Nine,
Each breath easier.
Deeper.
Softer.
Eighth,
Surrounded by safety.
Seven,
Tension draining from your body.
Six,
Drifting inward.
Five halfway to sanctuary.
4.
As if something ancient in you is remembering how to rest.
Three forest sounds cradling your awareness.
To almost there.
You have arrived.
In the center of peace.
And now.
They have arrived at a wooden gate.
Leading from the garden.
Into lush forests.
You walk through the gate into the forest.
And feel soft earth beneath your feet.
Spongy and warm.
There's a soothing aroma of trees in the air.
And with every breath,
You feel a quiet unwinding.
Subtle bird song.
Ripples through the air like a lullaby.
A line breeze is softly playing with your hair.
Sunlight pours through the branches and golden streams.
And you follow that glow.
Until it leads you to clearing.
It leads you to a sunny meadow.
Where the earth breathes a little slower.
And where time seems to melt around the edges.
In the middle of the matter.
You see a huge sequoia tree.
But this sequoia is no ordinary tree.
And you notice a door in the tree trunk.
And come closer and get curious.
And then slowly open the door.
To your surprise,
You find a secret library.
Inside this giant tree.
Every shelf is filled with books charged with positive messages.
One of them is glowing.
Inviting you to reach out.
And pull it up.
And take this book off the shelf.
You open the book and take a closer look.
The title of the book.
Is my story.
Some pages are already filled with your stories and photographs.
And some pages are still empty.
There is a comfortable chair and a desk in that secret library.
And there are two candles on the desk.
Letting that disperse around you.
I feel drawn to that chair.
So you sit down.
Open the empty page of the book.
And take a pencil in your hand.
Your surprise.
Your hand starts writing your next chapter.
It goes deep inside.
You already know.
What you are naturally drawn to create.
And how you want your next chapter to unfold.
And now you're in the flow.
And time flies by as you write your future.
Sometimes you realize that you want to change something about your future.
So you take an eraser.
And simply rewrite the story.
It feels so satisfying to create your own future.
And the book is recording your story as you envision it.
Charging in with power.
Everything you write in your book.
Feels like it's already done.
Like it's already your reality.
You can continue to write your future story for as long as you wish.
I'm going to give you a few minutes.
A one point.
Your book feels complete.
And the end.
You write your intention.
Yasen Kapa.
Three times.
And then gently close the book.
And bring them back to your heart.
And close your eyes.
Connect into it energetically.
Now it starts to glow even brighter.
As if telling you.
Your future is wonderful.
Everything you wish to experience awaits.
It is done.
You feel a smile lighting up your face.
And love with your future.
And deep trust towards your path unfolding.
There is so much to be grateful for in your future.
And you are the author.
Again,
Stay here for as long as you like.
Just taken in this beautiful moment.
At one point,
You feel ready to continue your little adventure.
So you place the book back on the shelf.
And gently make your way.
Out of the secret library.
As you step outside a library.
You see a beautiful meadow.
The light is beginning to change.
And you notice the soft touch of sunset coloring the forest in the shades of gold.
Yes,
Very good.
You can stay here a little longer if you wish.
Completing everything that needs to be completed,
Here and now.
Air and getting closer and closer to sleep now Notice how each exhale.
Is inviting you deeper and deeper.
Into a state of rest.
And relaxation.
With every out-breath,
You are feeling more and more ready.
Bilingual of everything.
And immerse yourself into deeply restorative.
Peaceful.
Deep sleep.
With every exhale.
Descending deeper and deeper.
Into a state of rest.
And relaxation.
You are letting go of everything.
And transitioning into sleep.
Slowly.
Peacefully.
Drifting into sleep.
As my voice is about to turn into silence.
You will continue to descend deeper and deeper.
Into a state of rest.
And relaxation.
And then into deeply restorative.
Replenishing sleep.
Now,
Sleep.
