This practice is a guided visualization with elements of yoga nidra woven in and it's an invitation to rest deeply,
To replenish yourself physically,
Emotionally and spiritually as we visit a peaceful autumn forest,
Witness the trees dropping their leaves.
Perhaps you'll find a perfect place to release any thoughts or emotions that no longer serve you.
Making yourself as comfortable as possible,
Taking a moment to adjust any props,
Adjusting the way your clothes or blankets feel against your skin.
This is an invitation to rest in stillness.
You're free to move and shift positions because your comfort is the most important.
Let's begin.
It's a beautiful day to see the colorful autumn leaves.
Would you like to join me for a walk in the woods?
For two friends to stroll side by side.
As we step into the wood,
It becomes softer.
Breeze of sunlight filter through a patchwork of orange.
You admire the cannipal leaves,
Begin to sense the sun,
Watch the leaves dance as a breeze blows through the branches.
Few leaves fall away,
Lovingly released from the trees.
They swirl gracefully down to the forest floor to rest.
You continue along the path,
Being here and there,
Notice vignettes of natural beauty.
Tree roots intertwine delicate lace,
Intertwine delicate lace.
Smooth stone covered with patches of bright green moss,
Patches of bright green,
Bending towards each other like distant lovers,
Fronds bending toward each other like distant lovers longing to touch.
Growth flourishing,
Protected by a fallen tree,
Flourishing,
Protected by a fallen tree.
As you continue,
What opens into a clearing,
Magnificent oak tree in the center.
Its generous branches extend in all directions in a stunning display of symmetry.
Leaves are reds and orange,
This wondrous sight in the center of the clearing.
Tree seems to call out to you.
This is where weary souls come to rest.
Space between the roots is revealed,
Just the right shape for someone to lay down and rest.
So you accept the invitation.
You feel the firm,
It receives the weight of your body effortlessly so your muscles can rest.
You become aware of softness to cushion your body.
It feels like the ground contours perfectly to the shape of your body.
You sense the tree and the earth securely resting in this embrace.
Two sips of air in through the nose.
Continue at your own pace.
As you exhale,
Could you imagine tension?
A sigh in feeling secure and comfortable here.
This shifts from the earth beneath you to the sky above you.
Notice patches of blue sky peek through the canopy of leaves.
Watch patterns of sunlight and shadow move across your body.
Golden sunlight seems to illuminate certain parts of your body.
As you bring attention to each body part,
Notice any sensations there.
Notice the absence of sensation.
Sunlight shining,
Sensing the tip of each of the toes,
The right hip,
Right leg,
Filled with a soft golden glow.
Golden sunlight moves to illuminate the left foot,
Sensing the top of the foot,
The tip of each of the toes,
Ankle,
Thigh,
The hip,
Hip joint,
The whole left leg,
Filled with a soft gold.
Filling the pelvic bowl,
Sensing the dense bones,
Sensing the soft tissue,
Sensing the lower belly,
The solar plexus,
Heart center,
Of the rib cage,
Front of the rib cage,
Torso full of sensation,
Torso pulsing.
The golden sunlight falls across your right shoulder.
Your attention to the right shoulder,
Forearm of the right hand,
Of the right hand,
The thumb,
The fingers on the right,
With a soft shifting your attention to the left shoulder,
Noticing sensations in the left shoulder,
Each of the fingers of the left hand,
Left hand filled with a soft rays of sunlight,
Top of your head,
Missing sensation,
Ear,
The golden light,
Sensing the right,
Sensing the left eye,
Tip of your nose,
Noticing sensation in the jaw,
Sensation inside your mouth,
Flowing through the whole body,
The head,
Torso of sensation throughout the whole body.
Attention to the sensation of air as it enters your body,
Drawing in cool air,
Notice the sensation of air as it leaves your body,
Sensing the warm humidity of that air.
Exhale,
Begin to observe the rhythm of your breath,
Of each inhale and each exhale,
To shape the breath or change it in any way,
Simply observing your natural breath.
Begin to count the breaths down from 10 to 0,
Begin again,
Release the counting,
Attention to drift,
Continuing to notice the sensations of your body,
The sounds around you,
Also welcome feeling,
To trust your body,
To use this time to heal and to release whatever it needs to.
Give yourself permission to rest until you hear my voice again,
You wake from a beautiful dream under the mother oak tree,
Notice the sun is low in the sky,
You feel that it's time to return home,
Stand up,
Place your palms against,
Whisper a thank you,
The sounds and the scents of the woods,
Step out of the autumn forest,
Return home to your own space,
Begin to feel the support,
To the room,
Listen to the sounds in your room,
You hear in the distance,
Sounds to anchor you back to physical space,
Trace the edges of your physical space,
The ceiling,
Return and you are fully present,
Physical space is a standing invitation to return to the forest,
Your body,
To your fingers and toes,
In circles with the wrists and ankles,
Taking some time to reawaken,
Practicing yoga nidra is a little bit like,
It may take a little bit of time before you're fully continuing,
Please give yourself some time to integrate this experience,
Like to stay on your yoga mat,
If you're still feeling sleepy and a little bit slow response to yoga nidra,
You should start your senses.
