Yoga Nidra - Relaxing Nature Sounds

This yoga nidra is set against the beautiful backdrop of my back garden. The sounds of birds chirping, trees swaying in the breeze. This is 30 minutes of deep rest with a guided visualisation to take you on a journey inwards. A special time for you to replenish.

Transcript

Hi I'm Jackie and thank you for joining me in this Yoga Nidra.

Today's session will last for around 30 minutes and I'm here to guide you through this practice so all you need to do is get comfortable and listen to my voice.

Yoga Nidra takes us into a deeply relaxed state and I want to let you know that thoughts will come and go,

It's the nature of the brain to think.

When you notice that you're thinking just gently bring your awareness back to the sound of my voice.

Yoga Nidra translates as yogic sleep although the intention isn't actually to fall asleep,

However if you do that's completely fine,

It may just be what you need right now.

And there will also be long moments of silence throughout the Nidra,

These are completely intentional,

There's nothing wrong with the recording or your device.

And with that said,

Gather your cushions,

Your blankets,

Some warm layers,

Some cosy socks and find somewhere to lay down,

Maybe the bed or a yoga mat on the floor or the sofa.

Get really really comfortable,

We'll be here for 30 minutes and you want to be as cosy as possible.

Lying down comfortably on your back,

Closing the eyes if that's comfortable for you,

Otherwise you can let them gaze gently.

Your arms are relaxed by your sides with the palms upwards or alternatively you can rest them gently across the belly.

Feet are slightly apart,

Relaxing the tongue and letting go of any tension in the jaw,

Just allow the lower jaw to drop down slightly.

Relaxing the arms and letting go of any tension in the hips,

Relaxing the legs.

And now take a deep inhale and a long exhale.

Deep inhale and a long exhale.

Deep inhale and exhale.

And as you exhale,

Letting go and relaxing and feeling the head and the body become heavy.

And now we move to a short phase of setting an intention for today's yoga nidra.

And your intention could be a statement of your values,

You could ask yourself how do I want to live my life,

What is important to me,

Or you could use this time to listen inwards and see if anything arises.

And if nothing comes you don't have to decide right now,

You could say I flow through my life with grace and ease,

Or you can stay in silence and listen.

If you do have an intention then mentally repeat it three times now.

And now we bring our awareness around the body.

When I name a part of the body just hold your awareness there.

We begin at the top of the head,

The forehead,

The left eye,

The right eye,

Left ear,

Right ear,

The nose,

The cheeks,

The top lip,

Bottom lip,

Chin,

Jaw,

Back of the head,

Back of the neck,

The throat,

The left shoulder,

The left elbow,

The left wrist,

The left hand,

The left thumb,

Forefinger,

Middle finger,

Third finger,

Little finger,

The whole left arm,

The collarbone,

The right shoulder,

The right elbow,

The right wrist,

The right hand,

The right thumb,

Forefinger,

Middle finger,

Third finger,

Little finger,

The whole right arm,

The throat,

The breast,

The heart,

The solar plexus,

The upper abdomen,

The navel,

Lower abdomen,

The pelvis,

The left hip,

The left knee,

The left ankle,

The left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

The whole left leg,

The right hip,

The right knee,

The right ankle,

The right foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

The whole right leg,

The tip of the spine,

The sacrum,

Lower spine,

Mid spine,

Upper spine,

The back of the neck,

The back of the head,

The whole head,

The whole left arm,

The whole right arm,

The whole left leg,

The whole right leg,

The whole body is resting.

Now we bring our awareness to the breath.

I'm taking a moment to watch the natural rhythm of the breath and the way the body gently moves as we inhale and exhale.

Start counting down the breath starting at 21 and counting on the exhalation.

So 21 as you exhale,

20 as you exhale and so on and continue counting down and if you lose count or you reach zero start again and carry on counting down and if you lose count or reach zero start again at 21.

And then letting go of awareness of the breath.

Now we bring our awareness to a phase of feeling opposites in the body and firstly connect to your left arm and see if you can connect to a feeling of being grounded in that arm,

The arm resting on the floor or across the belly,

Soft and relaxed and now see if you can find a feeling of lightness in the arm as if it could float up completely effortlessly and then coming back to the feeling of the physical arm relaxed and grounded.

Now moving to the right arm and the right arm is grounded and relaxed on the floor or across the body and now connect to that feeling of lightness in the arm,

Light and effortless and then the arm is grounded,

Connected to the floor or the stomach and the arm is relaxed and supported.

Now bring your awareness to the left leg and the left leg is grounded and relaxed.

Now the left leg feels light and effortlessly floating.

Now the left leg is grounded,

Relaxed and softening.

Now the right leg,

The right leg is supported,

The right leg is relaxed and now the right leg is light as a feather,

Floating.

Now the right leg is resting and grounded.

Now connecting to a feeling of the whole body relaxing.

The whole body is supported and relaxing down into the ground.

The whole body is profoundly relaxed.

Then connecting to a feeling of lightness in the whole body.

The whole body feels light and free.

Now the whole body is grounded and centred,

Relaxed and resting and letting go of awareness of opposites.

Now I want to take you on a journey.

Imagine yourself on a beach and the sand feels soft beneath your feet and in between your toes and you can hear the sound of the waves gently lapping on the shore.

As you walk along the beach,

You look up to a clear bright blue sky and you see the sun shining down on you and you feel the warmth of its rays on your skin.

As you continue to walk along the beach you feel a sense of peace,

Of connecting with nature.

The sounds of the water create a sense of calm.

Then you take a seat on the sand with your legs crossed and your hands gently resting in your lap.

You close your eyes,

Continuing to feel the warmth of the sun on your face and on your skin.

You take a deep inhale and exhale and as you sit here,

You ask your inner knowing,

What is it I need to know?

As you connect to that inner knowing,

The answers come to you and you can always come to this place and connect with your sense of self and it will always tell you what you need to know.

You remain seated here for a while,

Taking the time here to listen to the sounds of the ocean lapping on the shore.

Now you stand up,

Still feeling the sand beneath your toes and you walk back the way you came,

Knowing that this space is always inside of you.

Gently leaving this image behind,

We now begin our slow and gentle return.

Slowly making your way back into your body,

Maybe wriggle your fingers and your toes.

I invite you to listen to the sounds around you.

Don't search for them,

Just let them come.

Stretch your arms up overhead and take a really big stretch like you've just woken up from a night's sleep.

With your arms back down by your sides or across the belly,

Gently roll over the back of the head and invite some gentle movement into the neck.

Take some deep inhalations and a long slow exhale.

Draw your knees up to your chest and gently rock from side to side and then come back to centre and let go of your knees and when you're ready,

Gently blink the eyes open.

Thank you for being here.

Go slow for the rest of your day.

Sending lots of love.

Reviews

That was very nice. The outdoor sounds were lovely and your guidance was sweet. Thank you.