Yoga Nidra 6 - Forest

Yoga Nidra 6- The Forest. This Yoga Nidra uses visualisation to tap into the unconscious mind. This is the 6th in a series of 8 Yoga Nidra designed to be practiced in sequential order.
Background music "Adrift" by Christopher Lloyd Clarke. Licensed by Enlightened Audio

Transcript

Hello,

My name is Mayim and welcome to your practice of Yoga Nidra.

Take a couple of moments to settle in.

Laying down in Shavasana,

Placing a cushion underneath your knees and perhaps a cushion underneath your head.

Find a comfortable position that you can lay down in for the duration of Yoga Nidra.

Once you have found your comfortable position,

There will be no more moving for the duration of the practice.

You may wish to use a blanket or a light covering for your eyes.

Once you have settled down,

Start to close the eyes and relaxing your body into the ground.

Becoming fully aware of your breath,

Letting all of your muscles and all of your skin soften with the exhale breath.

Whole body relaxing with your exhale breath.

Softening your eyes,

Unclench your jaw,

Letting the shoulders rest back into the ground.

Whole body awareness.

Whole body relaxing.

Becoming aware of any sounds outside of this room.

Just simply let them be there without attaching any story or meaning.

Become aware of the sounds inside this room.

Just notice with no attachment and no story.

Whole body relaxing with every exhale breath.

Trust that you are in a safe space and trust that everything that needs to be taken care of is taken care of.

Tell yourself that it is safe for you to relax.

Whole body letting go.

Loosening the muscles and loosening the skin.

You can repeat your sankalpa or your intention to yourself in a short and affirmative sentence.

Whole body awareness.

From the tip of your toes to the crown of your head and the crown of your head to the tip of your toes.

Whole body relaxing.

Feel where in space your body is laying.

Visualize and see yourself laying here on the ground.

Visualize and see how you are laying in this room.

Whole body awareness.

Bringing all of your awareness to the right big toe.

Feeling the right toe in all of its entirety.

Noticing any sensations or numbness without any judgment.

Whole awareness on the right toe.

Become aware of your second toe,

Third toe,

Fourth toe and fifth toe.

All toes together.

Become aware of the top of the right foot,

Sole of the foot,

Heel,

Ankle,

Shin and calf.

Front of the knee,

Back of the knee.

The right thigh,

Front and back.

Hip joint,

Front of the hip and back of the hip.

Whole right leg awareness.

From the top of your hip to the tip of your toes.

Whole right leg awareness.

Exactly as it is.

Become aware of your left big toe.

All awareness on your left big toe.

Second toe,

Third toe,

Fourth toe and fifth toe.

All toes together.

Top of the left foot,

Sole of the foot,

Heel and ankle.

Shin,

The left calf,

Front of the left knee and back of the left knee.

All awareness exactly as it is.

Front of the left thigh and back of the left thigh.

Hip joint,

Front of the left hip and back of the left hip.

Whole left leg awareness.

From the top of your hip to the tip of your toes.

Whole left leg awareness exactly as it is.

Become aware of your pelvis,

Lower back,

Middle back and upper back.

Feeling your whole back together as one unit.

Feel the sensations on your whole back.

Feel the sensations on your whole spine.

From your tailbone to your neck.

Whole awareness on the backside of your body.

Whole body awareness.

From the crown of your head to the tip of your toes and from the tip of your toes to the crown of your head.

Become aware of your lower abdomen,

Belly button,

Upper abdomen,

Chest,

Collarbones.

Whole front side of the body awareness.

Lower abdomen,

Belly button,

Upper abdomen,

Chest and collarbones.

Feeling the sensations in the whole front side of your body.

Whole torso awareness.

The front and the back of the body together.

From your pelvis to your neck.

Feeling your torso and whole body relaxing into the ground.

Whole body awareness.

Become aware of your right shoulder,

Front of the shoulder and back of the shoulder.

The right upper arm,

Elbow,

Forearm,

Wrist,

The right thumb,

Index finger,

Middle finger,

Ring finger and pinky.

Palm of the right hand and back of the right hand.

Whole right arm awareness.

From the top of your shoulders to the tip of your fingers.

Whole right arm awareness.

Become aware of your left shoulder,

Front of the shoulder and back of the shoulder exactly as it is.

The left upper arm,

Elbow,

Forearm,

Wrist,

Left thumb,

Index finger,

Middle finger,

Ring finger and pinky.

Palm of the left hand and back of the left hand.

Whole left arm awareness as one unit.

From the tip of your fingers to the top of your shoulder and from the top of the shoulder to the tip of your fingers.

Whole left arm awareness.

Just noticing every single sensation.

Whole body awareness.

Pay attention to your neck,

The throat,

Sides of the neck and back of the neck,

The ears,

Your chin,

Teeth and jaw,

Tongue,

Lips,

The touch of your lips together,

Cheeks,

Nose,

Feeling the air passing through your nostrils,

Eyes and eyelids,

Eyebrows and temples,

The space between your eyebrows,

Forehead,

Back of the head and crown of the head,

Whole face and head awareness together as one unit,

Feeling your whole face and head together,

Whole body awareness,

Whole body awareness as one unit.

Intensify the feelings in your whole body from the crown of your head to the tip of your toes.

Intensify the sensations across your whole body,

From the crown of your head,

Your face,

Arms,

Chest,

Belly,

Back,

Hips,

Legs and feet.

Intensify the sensations in your whole body.

Be aware that you are laying here on the ground.

Be aware of how you are laying here on the ground.

Noticing the fine space in between your body and the ground.

Become aware of the space behind your forehead,

The dark black space behind your forehead.

Seeing how wide it goes,

Seeing how high and low it goes,

Looking at the vastness of the black space behind your forehead.

As you focus on this black space,

You start to see some trees,

Starting to walk through the trees.

Visualize and see how high the trees are.

What kind of leaves the trees have.

What color are the trees and the leaves,

Looking all around you,

Looking far and wide,

Simply observing this space around you.

As you are walking through the trees,

You start to see a path,

Starting to walk down the path,

Continuing to look all around you,

Noticing the landscape,

All of the plants,

The textures,

Looking up at the sky,

Noticing the color of the sky,

The clouds,

Soaking in the whole environment around you,

Continuing to walk down the path.

As you are walking,

You begin to see some mountains sticking out from behind the trees.

Simply watching and observing the mountains,

Vividly taking in the landscape,

The mountains,

The trees and anything else in this beautiful,

Beautiful landscape,

Observing the sensations you feel from being in nature.

You are completely immersed in nature,

Feeling all of the sensations in their entirety.

You may start to notice some animals in the distance,

As you continue to walk along the path,

Starting to become a little bit darker,

As you walk along the path,

You notice a little cabin,

Walk towards the cabin,

Visualize and see the cabin,

Seeing how high it is,

What it's made from,

The colors.

Walk up to the cabin and open the door,

Walking in,

You see a little kitchen and a lounge room,

You see someone sitting in this cabin,

Look at this person,

Maybe someone you know or you don't know,

And take a seat next to this person,

Noticing how your body feels when you're sitting next to this person,

Fully aware of how you feel sitting here in the cabin with this person,

Listen to the messages your body is telling you as you are sitting here in this cabin,

Looking at this person and giving them a big hug,

Getting up from your seat,

Walking into the bedroom,

You see a nice comfortable bed,

Going to lay down into the bed,

Make yourself comfortable,

Laying down and closing your eyes,

Whole body awareness,

From the crown of your head to the tip of your toes,

Whole body awareness,

Be aware of all of the sensations and all of the emotions you experienced as you walked through the forest and into the cabin,

Whole body awareness,

Become aware that you are laying here on the ground,

Become aware of where your body is situated in this room,

Becoming aware of yourself in the present moment exactly as you are,

Whenever you are ready there is no rush,

You can start to move the fingers and toes,

Slowly slowly bringing yourself out of Shavasana,

Whenever you are ready you can take a huge stretch like you just woke up,

And then rolling to one side,

When you are ready pressing up into a comfortable seat,

Pressing your palms together,

Giving yourself gratitude for making time for yourself today,

Giving gratitude to anything else that you wish,

Thank you for sharing your practice,

Namaste.

Thank you.

Reviews

Lovely practice, very relaxing. I thoroughly enjoyed this✨💛
(I.m afraid I didn’t follow the sequence as suggested but jumped right in with this one. Though I really found this in itself quite complete and just standing on its own I still find it to be one of the better nidras I’ve come across here easily, I do however intend to listen to the entire sequence later in the intended order).
Anyway, thank you for a wonderful experience and looking forward to experiencing those other nidras in this (so far) sublime sequence! Hari Om Tat Sat ✨Namaste 🙏

That was as a stunning meditation Maya