Autumn Walk - Yoga Nidra And Sound Healing

Rest and replenish your spirit and rejuvenate your body as you listen to this guided practice of yoga nidra, accompanied by the soothing tones and vibrations of Himalayan singing bowls.

This experience takes you on a journey deep within, where you will discover your inner guide during an autumn walk.

Transcript

Find a comfortable place to sit or lay down.

Take a few mindful breaths to settle in.

Allow your hands to rest comfortably by or on your thighs.

As you exhale,

Feel yourself beginning to relax.

Unwinding into this space,

You have set aside to nourish your body and mind with rest and relaxation.

Set an intention for yourself to relax your entire body,

To soften your whole body.

Change yourself.

Your surroundings are safe.

This space is safe.

And you are safe.

Notice what you can adjust to make yourself even more comfortable.

Perhaps a subtle change in the position of your head,

Arms,

Or legs.

Allow yourself to move as you need to truly settle in.

Take three deep breaths in through the nose and out through the mouth to release any holding or tightness.

Releasing all tension with your exhale.

Really settled and still,

Remaining still as you immerse yourself in the rejuvenating practice of yoga nidra and sound healing.

Breathe fully and freely.

Feel your belly rise on each inhalation.

Feel your belly sink on each exhalation.

Releasing and letting go of all tightness and tension in your mind and body.

Begin to allow your mind to soften.

Take a pause from your busy routine,

Giving yourself the gift of silence,

Immersing yourself in an oasis of peace,

Love,

And serenity.

Begin to soften all the muscles of your face,

Around your eyes,

Your nose,

Mouth,

Jaw,

Cheekbones,

Ears,

Eyebrows,

Forehead.

Begin to feel the position of your legs relaxing and softening now from hips to heels.

Your legs feeling heavy and weighted.

Your legs imprinting into your map,

Completely letting go.

Feel the position of your arms.

Feel the weight of your arms.

Sense the softening of your shoulders,

Softening of your fingertips.

Feel the weight of your head releasing down,

Back of your head gently resting and supported.

Allow the surface below you to take your weight.

Without straining to identify or label any sounds,

Become aware of the sounds in the far off distance.

Move your attention to sounds closer by,

To sounds outside where you are,

To sounds inside where you are.

To the sound closest to you,

The sound of your breath.

Form a mental image of the space you are in,

The walls,

Ceiling,

Floor.

Visualize your body in this space,

Your clothes,

Your hair,

Your face.

Become clearly aware of your physical body in this space.

Now imagine yourself in a place that makes you feel safe and comforted.

It may be in nature,

In a room,

Or an imaginary place.

This is a place that offers you peace,

Comfort,

And nurturing.

It is your inner sanctuary.

Feel yourself here and begin to see all the surroundings,

Colors,

Lights,

Items in the space,

Possibly plants and animals,

Special people,

And any cherished objects.

See yourself here in this peaceful place.

Visualize how you feel in this space and become aware of the atmosphere of contentment and safety.

At any time during the practice,

You can guide yourself back here.

If there is any aspect of the practice you find causes a sense of uneasiness or discomfort,

Allow yourself to return to your inner sanctuary.

Begin to feel your breath,

Your natural breath.

Sense your breath as it is coming in and out through the nostrils.

Continue breathing your natural breath and bring your awareness to the space above the center of your chest,

Shining your attention to the space above your heart.

Now go inward,

Deep inside your heart space,

And ask,

What does my heart long for?

What is my heart's deepest desire?

Let the answer come from your heart,

Your true self.

The answer might reveal itself with words or in unexpected ways like colors,

Music,

Images or something else.

Simply allow your heart's wish to speak.

Your heart may be longing for calm,

Peace,

Confidence,

Success,

Patience,

Understanding or love.

Trust that your intuition and true self are communicating your desires.

From this desire,

Create a short statement in present tense and positive language.

It might sound like I am calm,

Confident and capable or I am loved and loving.

If nothing is arising for you at this time,

You might like to state,

I know the right sun kalpa for me.

Your sun kalpa supports your true self's highest truth.

Now state your heart's wish three times to yourself.

Take a deep breath in and out.

And we'll now begin to rotate awareness of the body parts.

Without moving,

Feel each body part as it is mentioned.

Just repeating it in your mind or visualizing in your mind's eye as you hear it.

Sensing the shift from one point to the next without fixating on any one part.

And if your attention drifts,

Just come back to the sound of my voice or the sound of the bowls.

Now say to yourself,

I am awake and aware practicing yoga nidra.

Become aware of the palm of the right hand,

The right hand thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky finger.

Feel the whole right hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder.

Sense the entire right arm,

Hand,

Shoulder.

Right arm,

Hand,

And shoulder.

Become aware of the palm of the left hand,

Left hand thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky finger.

Feel the whole left hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder.

Sense the entire left arm,

Hand,

Shoulder.

Left arm,

Hand,

And shoulder.

Sense the throat center,

Neck and throat together.

Sense the jaw,

Mouth,

Lower lip,

Upper lip,

Space between the lips,

Inside the mouth.

Feel all the inner surfaces of the mouth,

The upper and lower teeth and gums,

Inner cheeks,

Tongue,

Awareness of the mouth.

Become aware of the nose,

The length of the nose,

The nostrils,

Right nostril,

Left nostril,

The breath inside the nostrils.

Feel the interior of the nose,

Exterior of the nose,

The whole nose.

Observe the ears,

Ridges and curves of the ears,

Ear lobes,

Backs of the ears,

Ear canals,

Inner ears.

Observe your ears hearing,

Listening,

Receiving sound.

Feel the ears.

Sense the eyes,

Front of the right eye,

Back of the right eye.

The whole right eye,

Front of the left eye,

Back of the left eye,

The whole left eye,

Both eyes together.

Bring awareness to the forehead,

The crown of the head,

The whole head,

The whole head and neck,

Throat center,

Chest,

Shoulder blades,

Between the shoulder blades,

Heart center,

Stomach,

Ribs,

Solar plexus just below the ribs,

The belly,

Navel,

Low back,

Sacrum,

Navel center,

Sense the right hip,

Thigh,

Knee,

Ankle,

Foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All of the toes together,

The whole right leg,

Foot and hip,

Whole right leg,

Foot and hip.

Become aware of the pelvis and sense the left hip,

Thigh,

Knee,

Ankle,

Foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All of the toes together,

The whole left leg,

Foot and hip,

Whole left leg,

Foot and hip.

Bring awareness to both legs together,

The base of the spine,

Base of the spine,

The lower abdomen,

The center of the lower abdomen,

Solar plexus just above the navel,

Solar plexus,

Center of the chest,

Center of the chest,

Not at the base of the throat,

Not at the base of the throat,

Center of the forehead,

Center of the forehead,

Crown of the head,

Crown of the head.

Observe the whole right side of the body,

The whole left side of the body,

The upper half of the body,

The lower half of the body.

Now feel the whole right arm and left leg together,

Right arm and left leg.

Now feel the whole left arm and right leg together,

Left arm and right leg.

Feel the whole body now,

Whole body,

The whole body,

Expansive and radiant.

Say to yourself,

I am practicing yoga nidra,

I am awake and aware.

Notice your breath,

Without manipulating or attempting to control the breath,

Simply notice the feeling of the breath as it comes in and out of your nostrils.

Sense the cool air at the edge of your nostrils as you breathe in and the warm air above your lip as you breathe out.

Feeling the gentle rise and the gentle fall of the abdomen that occurs with your natural breath,

We will begin to count down on each exhale,

Beginning at 10 and making your way down to zero,

Beginning again at 10 if you lose track.

Simply breathe in and as you breathe out,

Count 10.

As you next breathe out,

Count 9.

Exhale 8 and continue on your own to zero.

Letting go of the counting,

Coming back to your whole body,

Lying in savasana,

Begin to simply breathe in and out,

Welcoming all sensations,

Thoughts,

Feelings or sounds just as they are.

Now you will feel various sensations in your body.

Recall that if anything feels too intense,

Strange or uncomfortable to you in any way,

You can guide yourself back to your inner sanctuary,

Your peaceful and safe place.

Without judging or trying to change anything,

Notice the areas of your body that feel heavy,

The effect of gravity on your body.

Notice your body is heavy and weighted,

How heavy is your body?

Notice the areas of your body that feel light,

Notice the muscles relaxed,

Soft and light around the bones.

Feel a lightness through your whole body,

Light as air,

How light is your body?

Feel heavy again,

Completely heavy and dense.

Now feel light again,

Light as a floating feather.

Go back and forth between feeling heavy and light on your own now.

Now feel both heavy and light at the same time.

Notice the areas of your body that feel tense,

The areas that feel tight,

Strained,

Contracted and hard.

Notice the tense areas of your body.

Now notice the areas of your body that feel relaxed,

The areas that feel loose,

Spacious,

Soft and free.

Notice the relaxed areas of your body.

Feel relaxed.

And in your mind,

Awake and aware,

Practicing yoga nidra.

Remaining completely relaxed,

We will next begin a journey.

Know that you are safe,

You are loved,

You are cherished.

Imagine it is a crisp autumn afternoon,

You are standing on a path at the edge of a forest.

The bright sun warms your back as you face the opening in the trees.

A crow caws as it flies overhead and into the forest through an archway formed by the branches of two tall and robust oak trees.

You observe that the path from the archway leads into a deep forest of vividly colored leaves,

The sun gently illuminating the way.

The path is clear and broad and easy to follow.

As you step into the forest,

You hear the sounds of the natural world all around you.

The peace in the forest is total and you notice the signs of small animals around you.

A white rabbit hops across the path.

The squirrels are running between trees,

Chattering to each other.

In the distance,

You hear blue jays and chickadees calling and the distinct thrum of a woodpecker tapping on a tree trunk.

As you make your way on the path,

You can feel the leaves crunching under your feet and the small branches and roots on the ground.

You deeply inhale the scents all around you of the earth and trees.

You notice the sound of gently running water and walk in the direction of the sound.

The moss under your feet softly supporting each step as the sweet voice of the water calls you on.

Soon you discover a small stream.

Beside the stream are some rocks where you can sit.

The rocks are warm from the sun as its rays make their way down from an opening in the tree tops.

You walk to the largest of the rocks and take a seat on it,

The curve of the rock creating a perfect place for you to rest.

You close your eyes to listen deeply to the sounds of nature all around you and soak up the warmth from the sun.

Your heart is full of joy as you sit here in silence.

Gradually you begin to sense the gentle presence of another being near you.

You open your eyes and standing nearby is a guide who has emerged from the woods.

Allow yourself to observe your guide with all of your senses.

Your guide may be a person or animal or something else.

What do you see?

For some time you sit spellbound by this gentle being,

Both of you so calm and settled,

Comfortable in each other's presence.

Somehow you become aware that your guide has a message just for you and you are ready to receive it.

Allow yourself to receive this message from your guide to open your heart and receive.

That counsel is your guide offering you.

Take a moment to reflect upon your guide's message.

Your heart is filled to overflowing with the love you are feeling in their message.

As you feel ready,

You thank your guide for sharing their wisdom with you.

Your guide acknowledges your gratitude and slowly returns to the deep cover of the forest.

You sit for a moment longer simply integrating into your being the message brought for you,

Basking in grace and contentment.

When it feels right,

You stand up and begin to walk back the way you came.

With each step you take,

You find yourself coming back into your conscious awareness,

Your message from your guide embodied into your being,

Taking that message with you back into your daily life.

As you walk through the archway created by the mighty oaks,

You feel yourself back in the present.

At this time,

You are at peace,

Still,

Quiet.

It's so quiet you can hear your heart's deepest longing,

Your sankalpa,

With you the entire time,

A companion on the journey.

Repeat your sankalpa three times in your mind so it's already happening.

Feel yourself back in your room.

Come back to the sensation of being in your space.

Feel the shape of your whole body in your room.

Notice your breath.

Feel its rhythm and pace and invite your breath to deepen and lengthen now.

Feel yourself reawakening.

Bring your awareness to your body,

Your body in this room,

Feeling the air on your skin,

Noticing the odors in the room.

Without moving your body,

Bring awareness to your hands,

Fingers,

Feet and toes,

Your legs,

Hips,

Belly,

Chest,

Shoulders,

Arms and head.

Now touch your thumbs to forefingers,

Thumbs to middle fingers,

To ring fingers and pinky fingers.

Slowly find small movements wiggling all fingers and toes.

Make slightly larger movements rotating through wrists and ankles.

And then take your arms overhead,

Stretching from fingertips to toes.

If you've been laying down,

Keep your eyes closed as you slowly begin to roll to your side and allow your knees to curl into your chest.

Pause here for a few breaths and when you are ready,

Use your hands to press yourself up from the floor.

You may wish to sit quietly for some time before returning to your day.

On your next claim,

I'm going to give questions to your guide session in the Leslie County purchased by Hey Fun G靈.

Thank you for reading this video,

Enjoy trying this video and I'll see you on the next video.

Reviews

Beautiful! Thank you. I feel deeply rested and recovered after a busy day 🙏🏽💖

Amazing...I really needed rest and your voice and words soothed me to sleep. Thank you.

What a wonderful Yoga Nidra practice, supported me in deep rest — thank you !! 🍁🐿️🍄

Nice autumn experience. Relaxing.

The

I've been asked to update my review and I'm glad to. This is one of my favourites. Pacing and tone of voice even and steady. I'm usually quite sensitive to background sounds but the addition of the bowls is surprisingly calming.

I really enjoyed this Yoga Nidra: voice, content and the singing bowl’s sounds. Great. Thanks. It’s on my favourites now.

This was a very well thought out and put together yoga nidra. I love how she does this it really gets the sankalpa to be infused. I am greatly appreciative of it.

Absolutely beautiful, I loved the sound all the way through 🏵️ I feel so relaxed now ☺️ Thank you so much xx

I really loved this meditation, I loved the bowls and the way you walked us through the whole meditation, it was done really well. Thank you!

Meeting my compassionate forest guide was refreshing and emboldening. As my guide disappeared back into the woods, i laughed and said, "ghillie suit." Namaste! This tired soul needed this chuckle.

Wowwww 🍂 that was trippy goodness, thank you. Just what I needed.

The singing bowls work perfectly. Your voice and profound words make this a rewarding practice. I’m still trying to think what my hearts greatest desire is 🙏💕

I fell asleep right away! Very good sleep meditation

Soothing hypnotic voice, the bowls help to lock in. Great nidra, thank you x

This voice is very easy to listen to.
Thank you.

Thankyou. What a great way to start my Sunday morning. I feel better and more energised. Lovely calm voice and well paced nidra.

Beautiful ❤

Terrific and so helpful and soothing. I loved the walk in the woods. Thank you so much ❤️🙏🏻

Better than I expected. Very relaxing. Very calm and relaxed voice. I truly enjoyed this Yoga Nidra Sound Meditation. Look forward to more from you guys if possible.