Yoga Nidra Nature Quest

Yoga Nidra: Nature Quest is a guided journey into deep rest and inner listening. Through body awareness, breath, inner resource, and sankalpa, you are gently led into the natural world—wandering through the woods, resting by a waterfall, and meeting an older, wiser version of yourself.

This practice supports nervous system regulation, clarity, and reconnection with your own inner wisdom. Ideal for times when you need grounding, insight, or a return to a sense of calm and belonging

Transcript

Welcome to the practice of Yoga Nidra.

My name is Penny and I will be your guide for this practice.

In today's practice,

We're going to focus on a nature journey,

Also rotation of consciousness,

And a body scan.

So if you will,

Please find a comfortable position,

Either sitting or lying.

The recommended position for Yoga Nidra is lying on your back,

Referred to as corpse pose in yoga.

Something supportive under your knees is often helpful,

And a pillow under your head.

Please be sure to have a blanket nearby if you cool down during practice so you can just grab it and pull it over your body.

An eye cover is welcome,

But not necessary,

And your eyes may remain open or closed,

Whatever you're most comfortable with.

So get yourself comfortable,

Bring your awareness to your breath,

And just notice where you feel your breath.

Is it coming through your nose or your mouth?

Is it in your chest or lower in your belly or both?

Is it shallow or is it deep?

Just noticing.

Bring your awareness to your body.

Feel the gravity of the earth attracting you and holding you.

We're going to practice being right here,

Right now.

There's nothing to do.

There's nowhere to go.

This cannot be done wrong.

The only thing you need to do is simply listen and respond with your attention to your body.

Your only responsibility is to stay comfortable.

If at any time during practice that changes,

Simply readjust or roll onto your side.

It's possible that you could fall asleep and that's okay.

If you know that you don't want to fall asleep,

Simply repeat after me.

I am practicing Yoga Nidra and I will stay awake.

You may also bend your knees.

They will automatically fall to one side or the other should you fall asleep.

It is completely natural to float in and out of awareness during this practice.

Rest assured the deepest part of you is always listening.

So whatever your experience,

Do not judge and remember you cannot do this wrong.

This practice works whether or not you think it does.

At this time I'd like you to turn your attention to your senses.

What does your clothing feel like against your skin?

Can you feel air on any parts of your skin that are uncovered?

Bring your attention to your mouth and notice if there is any lingering taste from something you may have drank or eaten before arriving here.

Become aware of any sounds you can hear in this moment,

Either in the distance or nearby.

Try not to label them.

Just be aware.

Just listening without strain.

Begin to focus on the most distant sounds that you hear.

Allow your sense of hearing to radiate outward,

Moving your attention from sound to sound without labeling the source.

Allow the sounds to come to you.

No need to search them out.

Next bring your attention to closer sounds,

To sounds outside,

To sounds inside.

Without opening your eyes,

Visualize the four walls around you.

The ceiling,

The floor,

Your body lying on the floor.

Visualize your body lying,

The position of your body,

Your clothes,

Your hair,

Your face.

Become acutely aware of the existence of your physical body lying on the floor.

I want you to recall in your mind a favorite place.

This could be real or imagined.

It's a personal safe haven where you feel secure,

Safe,

And at ease.

A place where you experience a sense of overall well-being and peace.

Perhaps this place is in a room.

For example,

It could simply be lying on your couch,

Watching TV or reading a book.

Or this place could be in nature.

For example,

Sitting at the beach listening to waves.

Any place that's inviting to you.

In Yoga Nidra,

We call this place your inner resource.

Take your time and use as many details and images as you can to fill in this inner resource.

What does it look like?

How do you feel when you're there?

Notice any sounds,

Smells,

Tastes,

Colors,

Or shapes that are present.

Sensing feelings of security,

Ease,

And well-being as you imagine your inner resource supporting and holding you.

And notice how your body feels and where you're sensing it.

Experiencing feelings of security within you are always available at a moment's notice.

Know that you can return to this secure place of well-being at any time during practice or during daily life.

Whenever you need to feel secure,

Calm,

And at ease.

If you happen to doze off during practice and wake up feeling lost,

Simply return to your inner resource.

This place where you feel held,

Safe,

And secure.

Feel your whole body.

Become aware of your whole body lying on the floor.

Feel this whole body as one thing.

Be aware of your whole body.

The whole body.

Acknowledge every part of your body.

All of the body is alive.

Every part of the body is part of this experience.

Repeat to yourself,

Although my body may fall into deep sleep,

I am awake in the backdrop of awareness.

At the heart of every yoga nidra practice is what is called a sankalpa.

A sankalpa,

Or a deep resolve,

Is a conscious intention.

A heartfelt desire that you hope to bring into fruition in your life.

A sankalpa is a short positive statement with simple language.

Bring your attention to your heart.

Ask yourself,

What is it that I truly desire?

What do I intend or want to affirm based on this?

For example,

Perhaps you want to be more peaceful or loving.

Or maybe you want to be free of pain.

See and feel yourself already receiving this gift.

How does it impact your life?

The sankalpa is always stated in the present tense as if it has already occurred.

For example,

I live a healthy life,

Or I have a peaceful heart,

Or I am rested and recharged.

And it could also simply be a word like peace,

Or joy,

Or love.

If a heartfelt desire doesn't come to your mind right away,

It's okay.

You can still practice without one.

Perhaps just recall your reason for coming and listening and use that.

Once you have your sankalpa,

You can imagine what it feels like in your body as if it were already fully realized.

Can you allow this feeling of the fully realized sankalpa to spread into your heart,

Your arms,

Hands,

Facial expression,

Your entire being?

Creating a body memory of this,

Speak your sankalpa three times to yourself in the present form.

Now give thanks and then let it go.

We will now begin a systematic journey of sensory awareness throughout the body.

Simply move your awareness to different parts of your body as soon as you hear them named.

Allow your mind to flow freely from one body part to the next.

Notice any sensations in your mouth.

Feel your jaw.

Notice your lips,

Your upper lip,

Your lower lip.

Feel your lips come together.

Feel the sensation just behind your lips in front of your teeth.

Bring your awareness to your teeth and the roof of your mouth.

Notice your tongue,

The back of your tongue,

Under your tongue.

Notice where your tongue meets the insides of the rest of your mouth.

Feel the inner cheeks.

Now feel all parts together as a whole.

Your whole mouth is a sensation.

Feel your nose,

Noticing the nostrils.

Sense the top of your nose.

Notice the breath entering both nostrils and follow the breath through your nasal passages all the way inside.

Notice any sensations.

Bring your attention to your ears,

Inside your left ear,

Inside your right ear.

Feel both ears simultaneously.

Feel behind both ears and your earlobes.

Allow your awareness to travel into the ears,

Traveling through the ear canal.

Notice the ears receiving sounds.

Bring your attention to your right shoulder,

Upper arm,

Elbow,

Forearm,

The right palm and fingers,

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

The back of the right hand,

The entire right arm and hand.

Bring your awareness to your right armpit,

Right chest,

Waist,

Hip,

Your right thigh,

Knee,

Shin,

Ankle,

Top of the right foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Right pinky toe,

The whole right side of your body,

The whole right side.

Notice your left shoulder,

Your upper arm,

Elbow,

Forearm,

Left palm and fingers,

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

The back of your left hand,

The entire left arm and hand.

Bring your awareness to your left armpit,

Left chest,

Waist,

Hip,

Your left thigh,

Shin,

Ankle,

Top of the left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Left pinky toe,

Your whole left side of the body,

Your whole left side.

Bring your awareness to the top of your head,

Your forehead,

Right temple,

Left temple,

Right eyebrow,

Left eyebrow,

Middle of the eyebrows,

Right eye,

Left eye,

Right nostril,

Left nostril,

Your chin,

The entire jaw,

Your throat,

Right collarbone,

Left collarbone,

Upper chest,

Middle chest,

Abdomen,

Your entire pelvis.

Now bring your awareness to the back of your body,

Your right heel,

Your left heel,

Right calf,

Left calf,

Right thigh,

Back thigh,

Your sacrum,

Right buttock,

Left buttock,

Your lower back,

Middle back,

Upper back,

The entire spine,

Your right shoulder blade,

Your left shoulder blade,

Back of the neck,

Back of the head,

The entire front of the body,

The entire back of the body,

The entire right side,

The entire left side,

Sensing the entire body,

The whole body,

Your whole body.

Notice how your breath passes through your nostrils.

As you lie,

Begin to feel the gentle rise and fall of your chest and belly as you breathe naturally.

Feel your breath,

Your natural breath.

Becoming aware of your natural and spontaneous breath that moves in and out of your body without any effort.

The natural breath flows in through both nostrils.

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

There is a sense of coolness as you inhale the breath.

Follow this feeling into your nose,

Your sinuses,

The back of your throat,

Into your lungs.

There is a sense of warmth as you exhale the breath.

The natural breath flows through both nostrils during the inhale and the exhale.

Allow your breath to become longer and slower.

Take a long,

Slow inhalation.

Pause.

Follow by an even longer,

Slower exhalation.

Notice the slight pause after the exhale and begin a slow inhale.

Pause.

Even slower exhale.

Feel the urge to breathe and bubble up inside of you.

When you need to inhale,

Please do so.

Take another long,

Slow inhale.

Pause.

Longer,

Slower exhale.

And then pause where the body is neither breathing in nor out.

Continue breathing in this way.

Long,

Slow inhale.

Pause.

Longer,

Slower exhale.

Now go back to the natural,

Easy breath,

Releasing any control over the inhale or the exhale.

Allow your body to sink even deeper into the earth and be held.

Feel the gentle fall and rise of your breath as you lie comfortably still,

Breathing naturally and rhythmically.

Know any feelings that are present in the body,

Sensations of warmth,

Sensations of coolness.

Find a sensation of coolness.

And as you do,

Relinquish the concept of cool and just meet and greet sensations of coolness as they come up into your awareness.

Now,

Notice the sensation of warmth or heat in your body and letting go of the concept of warmth and simply welcome the pure sensation of it.

Just as it is.

Notice the different parts of you that feel coolness and then warmth.

Notice the coolness and then the warmth.

Back and forth.

Then feel both coolness and warmth simultaneously and see how this acts on your body and mind.

Feelings of warmth and coolness simultaneously,

Overlapping,

Perhaps blending.

Find the feeling of heaviness in the body,

The feeling of the body heavy,

Sinking into the ground.

The earth supporting the weight of the body,

The weight of the head,

Torso,

Arm.

And now take notice of any tension that might be keeping the body up off the floor or the bed or the earth.

Just note tension and meet it as pure sensation without trying to eliminate it.

Can you welcome tension and heaviness into awareness just as it is?

Feelings of heaviness,

Weight or density and find the sensation of lightness somewhere in the body.

The opposite feeling,

Lightness.

The feeling of lightness,

Even a floating as if the body is floating on a cloud.

A sense of lightness and be absorbed by the feeling of heaviness,

Density and mass,

The weight of the body into the ground.

And then the feeling of lightness,

Floating,

Feather,

Light.

And allow both to be present at the same time.

Feelings of heaviness and lightness simultaneously.

Let go of thinking.

Simply experience lightness and heaviness.

Going back and forth.

Is there a moment where both are equally true?

Where maybe the two overlap,

Blend and become one.

Neither one way or the other.

Imagine you're standing in a clearing surrounded by large trees of all kinds.

They are filled with leaves and pine needles.

In this clearing,

Just at the right time,

You glance and see your favorite wildflowers and grasses.

Taking a forward step towards the trees,

You notice you're barefoot.

You feel the grasses in the earth under your feet.

It's warmed by the bright sunshine hanging in the depths of a deep blue sky.

You wiggle your toes and smile as you look down at your feet.

Thank you,

You whisper as you give thanks for the distance your feet have carried you your entire life.

You look up glancing ahead to the forest and notice an opening,

A path.

You feel curious and you feel softly pulled towards it as if it's beckoning you gently in the breeze.

Come,

Come closer.

You begin to walk through the clearing towards the path,

Noticing it is framed with almost two perfectly large pine trees seemingly standing guard.

The grasses and the flowers whisper loving and kind thoughts as you saunter through.

You hear,

You're so happy you're here.

Your shine is needed in this world.

And we see how hard it is to work.

And don't forget,

You are enough.

And trust all as well.

And you are safe.

Your heart feels warmth.

You continue walking a gentle smile on your face,

Your heart softening and accepting all of the love all around you.

You feel held and expansive,

Expansive,

Safe and secure.

As you reach the path,

You step through the trees.

And you notice right away,

The slightly cooler earth beneath your feet.

You welcome the new sensation and you notice the sound,

Bubbling,

Flowing,

Splashes,

Water.

You walk forward,

Pull towards the sound and shortly notice a stream ahead to your left.

You smile,

A stream.

As you get closer,

The sounds get louder.

There are moss covered rocks and boulders that create the banks for the stream and you feel pulled to follow it.

The birds are fluttering in the trees above you dancing in delight and singing as if to say,

She's here.

You continue on the path that bends to the left and as you round the opening in the tree canopy,

Filled with delight,

Your heart filled with awe and wonder,

You walk forward and feel the spray of the waterfall on your face,

Neck,

Hands and feet.

It's cool and refreshing under the warm sun.

Stepping closer,

You reach out and stick a hand into the downstream of the water.

It's comforting,

Massaging,

Delicious.

And before you know it,

You have plunged your arm into the water up to your shoulder.

You giggle and without thought,

Step into the waterfall.

Your hair soaks immediately.

It feels wet,

Refreshing,

Cleansing and your whole body tingles with delight.

You step through the waterfall to get behind it and you are suddenly at a doorway of the most glorious door you have ever,

Ever witnessed.

You're instantly dry and comfortable and you look down and you have the most beautiful flowing dress on.

It's your favorite color and material and length.

You feel beautiful and giddy as you reach up to touch your face and hair and without seeing yourself,

You just know you look the way that makes you feel so beautiful and sexy and whole and complete.

The doorway beckons,

Come in.

You reach for the handle and step inside and into the place of your dreams.

You feel centered,

Proud and grounded.

You've thought of this place many times.

You look around,

You smile and know this is my place.

You notice a woman there sitting comfortably.

You feel like you know her and as you step closer,

You see it's an older you.

10,

20,

30 or 40 years from now,

Your heart blooms as she reaches her hand out to woo you to sit across from her.

You think to yourself how wonderful and elegant she is.

You sit feeling instantaneously felt and understood.

She takes both of your hands and looks deep into your eyes and you feel completely seen at such a level you've never experienced before.

You are safe and loved to the depth of your depth.

She whispers,

Hello,

Beloved.

Thank you for getting me here.

Is there anything heavy on your heart?

You pause and consider your deepest desires,

Any misunderstandings or hardships and you ask your deepest question to her.

She looks upon you with a deep compassion and knowing and answer slowly and confidently all that you've longed to hear.

You feel your shoulders drop not realizing the load you have been carrying.

She slowly rises and takes your hand,

Beckoning you to stand.

She embraces you and you feel complete and loved and whole.

It's time,

She whispers,

And walks you back to the door.

Standing eye to eye,

She reaches into her pocket and places a small gift,

A token into your hand and closes your fingers over it.

Always remember,

Beloved one of mine,

All is well.

Everything is working out for your highest good and the highest good of others.

You are safe and I love you.

Don't forget,

Putting yourself first is what matters most.

She opens the door and you step through.

You feel the spray of the waterfall.

You confidently step through the water feeling clear,

Light and loved.

You make your way back to the path,

To the clearing.

The warm sun welcomes you.

Now I want you to recall your sankalpa,

Your heartfelt desire.

Notice if you can feel your sankalpa resonating in your body in any way.

Take a few moments to see what this feels like.

In this space you've created for yourself,

This sankalpa takes root and grows.

How does that feel to you now?

Has anything changed or shifted?

Come back to the feeling of your breath flowing in and out of your nostrils.

Maintain your awareness of breath and at the same time develop your awareness of your physical body,

Your body lying on the earth.

Feel the container of your skin and the clothes.

That are touching you.

Notice the heaviness of your body as it rests on the floor and take your awareness into all the points that are touching the floor.

The back of your heels,

Arms,

Thighs,

Calves,

Buttocks,

Shoulder blades,

And head.

Do not open your eyes yet,

But visualize the surrounding room.

Imagine where you are in the room.

The four walls around you,

The ceiling,

The floor.

Lying quietly,

You may choose to drift off to sleep.

If you choose to wake,

Slowly rub your palms together,

Creating heat with the friction of your hands.

And place them over your eyes as you slowly open your eyes.

Take your time transitioning into your alert state of wakefulness or drifting off to sleep.

The practice of yoga nidra is now complete.

Before rising or falling asleep,

Can you experience the feeling of gratitude for taking the time to practice yoga nidra?

Can you welcome and offer love to yourself as a timeless,

Open,

And spacious well-being that is perfect just as you are?

And your whole self as whole,

Healthy,

And perfect just as you are?

And the understanding that you always know the perfect response to each moment as you take the time to welcome your deepest knowing.

In closing,

I would like to thank you for allowing me to be your guide and to share a quote from Albert Einstein.

The most beautiful experience is in the mysterious.

Namaste.