Yoga Nidra With Hope

Inspired by Emily Dickinson's beloved poem, "Hope is the thing with feathers," this gentle Yoga Nidra invites you into deep rest. With peaceful images of water moving along the Connecticut shoreline, accompanied by the soothing sounds of waves, you'll be guided through body awareness as you reconnect with the presence of hope within. Whether hope feels close at hand or tucked away, this practice offers a compassionate place to rest, breathe, and remember that even in life's storms, something resilient continues to sing.

If you’d like more space to rest, you can join me for one of my Yoga Nidra practices on Insight Timer.

Please note: Because this practice invites deep rest, please do not listen while driving or operating machinery.

Nature sounds by Chris Collins. Video footage by Rachel Boucher.

Transcript

Welcome. This is Rachel Boucher. I'm so glad you're here. Before we begin, You might be wondering. . . What exactly is Yoga Nidra? Yoga Nidra is a guided meditation. Practiced while resting comfortably. Either lying down or sitting in a supportive position. Sometimes it's called yogic sleep. Though you don't need to fall asleep for the practice to be beneficial. Instead, You'll be invited to rest deeply. While gently following the sound of my voice. There is nothing you need to figure out or achieve. Simply listening is enough. Some people drift in and out of sleep. Others remain awake the entire time. All experiences are completely natural. If your mind wanders, That's okay too. Each time you notice, You can gently return to the sound of my voice. Without judgment. Now let's help your body settle into a place where it feels supported. Take a few moments to create a little nest for yourself. Gather a blanket, A pillow beneath your head. Or perhaps a bolster under the knees if that feels comfortable. Or you're welcome to remain seated in a chair if you prefer. Like a bird gathering twigs, Soft grasses, And feathers. Allow yourself to make small adjustments. Until your body feels cared for. Perhaps wiggle your shoulders. Shift your hips. Cover yourself with a blanket if you like. Your body already knows what it needs. Once you've found a place that feels supportive. Allow your hands to rest wherever they naturally fall. If it feels comfortable. You may gently close your eyes. Or simply soften your gaze. Give yourself a slow breath in. And a long breath out. There is nowhere else you need to be. All of you is welcome here. Simply allow yourself to be held by the support beneath you. Giving yourself permission to rest. As you settle into this space. Let these words from Emily Dickinson gently wash over you. Hope is the thing with feathers that perches in the soul. And sings the tune without the words. And never stops at all. And sweetest in the gale is heard. And sore must be the storm. That could abash the little bird that kept so many warm. I've heard it in the chillest land and on the strangest sea. Yet never an extremity, It asked a crumb of me. Give yourself another slow breath. Perhaps you simply notice what the poem's words awaken within you. Maybe it's a feeling. Maybe it's an image. Or perhaps nothing at all. Imagine a quiet little bird resting near you. It doesn't need to sing loudly or prove its strength. It simply remains steady and present. Carrying hope in its own gentle way. Now allow your awareness to settle into your body. Become aware of different points within your body. Bottom of the right foot. Bottom of the left foot. Back of the right lower leg. Back of the left lower leg. Back of the right knee. Back of the left knee. Back of the right thigh. Back of the left thigh. Back of the right hip. Back of the left hip. Both hips together. Lower back. Metal back. Upper back. Back of the right arm. Back of the left arm. Back of the right hand. Back of the left hand. Right shoulder blade. Left shoulder blade. Both shoulders together. Back of the neck. Back of the head. Be aware of the whole back of your body. Supported by the earth beneath you. Now notice the top of your head. Forehead. Right eye. Left eye. Bright cheek. Left cheek. Right ear left ear. Bright nostril. Left nostril. Upper lip. Lower lip. 10. Throat. Right collarbone. Left collarbone. Right arm. Left arm. Right side of the chest. Left side of the chest. Front of the right hip. Front of the left hip. Both hips together. Front of the upper right leg. Front of the upper left leg. Front of the right knee. Front of the left knee. In front of the lower right leg. Front of the lower left leg. Top of the right foot. Top of the left foot. Notice the whole front of your body. Feel your breath gently flowing through the whole front of your body. Now notice your breath flowing through the whole back of your body. And now discover how each breath softly fills your whole body. Your whole body resting. Breathing. Perhaps like the little bird in the palm. There is a soft place within you that continues to hold hope. Not because everything is certain. But because hope has a way of staying with us. Present beneath every breath. Let yourself feel. Wherever you notice it. Now become aware of the sounds around you. Notice the fabric touching your skin. The support beneath your body. The air around you. When you are ready. Begin to invite a little movement back into your body. Stretch in whatever way feels nourishing. And when it feels right for you. Slowly open your eyes. Remembering that there's a sense of hope. That has been here all along. Thank you for taking this time for yourself. Best wishes.