Forest Nidra Nap

Come deeply rest with me in a forest of your own imagination. This 34 minute yoga nidra meditation/non-sleep deep rest practice includes a long body scan and immersive forest nature sounds to help you vizualize yourself exploring and then resting in an old growth forest. Thank you for practicing with me.

Forest sounds by AlexLeadSounds via Audio Jungle.

Transcript

Welcome to this practice where we'll be journeying to a landscape of your own imagination.

We'll be deeply resting in a liminal state residing somewhere between wakefulness and sleep.

A place of calm,

Unity,

And peace.

I invite you now to find a comfortable place in Oasis from the outside world where you can be quiet and still.

Lying on your back or your side.

Maybe covering yourself with blankets.

Adjusting your arms,

Hands,

Legs,

And feet.

Take all the extra time you need to create space and ease in your body.

Taking a deep breath in through the nose.

And then exhaling it out slowly.

Inhaling in.

And exhaling out.

Releasing any stagnant energy in your body.

Gently closing down your eyes.

Allow your eyes to rest and release all doing.

Allow your bones to start to sink and be heavy.

Your muscles all softening now.

Becoming heavier and heavier as you anchor your body down into the surface below you.

As you drop down further,

Notice the quality of your mind.

The frequency of your thoughts.

Without judgment,

Allow whatever thoughts to arise to come and go.

Like clouds floating across a vast blue sky.

During our time together,

Try to maintain a hint of consciousness as you listen to my guidance.

If at any time you feel like you're falling asleep or drifting off,

Just gently bring your attention back to my voice.

Begin to notice and be present with your entire physical body.

Your entire organic structure.

Present with the shape of your body.

Noticing its density and mass.

The texture of all its many surfaces.

The roundness and sharpness of its outer edges.

And slowly scan your body,

Noticing any and all sensations.

Areas that feel alive or stagnant.

Soft or heavy.

Present with all that arises.

Inviting all parts of your body to soften,

Starting with both lips,

Parting your teeth,

Allowing your tongue to be loose and heavy.

Softening your cheekbones,

Both eyes,

Space between your eyebrows,

Both temples,

The entire head.

Begin to notice your body breathing.

Natural pattern of gentle breath.

With each inhale and exhale,

Connecting more fully to the elemental rhythm of your breath.

As you drift further down into rest,

I invite you to imagine,

Sense,

Or visualize that you're walking on a path.

Deep in an old growth forest.

A forest of your imagination.

Visualize yourself surrounded by ancient tall trees.

Their canopies nearly blocking out the light.

Breathing quietly along the path and noticing everything.

Shapes of the trees.

Configuration of their branches.

The texture of their bark.

Various shades of green and brown.

Opening your senses and absorbing all your surroundings.

The sounds of the forest.

Of birdsong.

Wind rustling the leaves.

Water flowing in a nearby stream.

Breathing in and out and filling up all your senses.

Towards a small clearing covered in soft moss.

A place where the sunlight fully reaches the forest floor.

Sink down here to rest.

Forest floor rising up to meet you.

Giving yourself permission to arrive here fully.

Protected,

Peaceful,

And completely at ease.

Resting in the quiet knowing of the forest.

And begin to bring an intention or a sankopa into your mind.

This is an I am statement.

A statement of what you want to cultivate or bring forward most.

And stating it as if it is happening now.

The sankopa is like a seed that you will plant in your subconscious mind.

That will grow and germinate until it becomes reality.

Perhaps you want to plant a seed of inner peace or healing or compassion or self love.

Whatever words resonate most deeply,

Bring them into your mind and silently repeat them three times.

And as you do,

Imagine them being planted deep within.

Coming back to the visualization of your body deeply resting in your forest.

Held by the earth.

Remaining aware and present as we flow through the landscape of your physical body together.

First,

Bringing all your awareness to the back of your head.

Resting on the surface beneath you.

And bringing your attention to the top of your head.

Your forehead.

Both temples.

The very center of your eyebrows.

The right eyelid.

Right eye socket.

And the entire right eye all at once.

Over to your left eye.

Left eyelid.

Left eye socket.

An entire left eye.

The right cheek.

Left cheek.

The bridge of the nose.

The bottom of your nose and the air flowing in and out.

The right side of the jaw.

The left side of the jaw.

The attention flowing to your lips.

The roof of the mouth.

The inside of your right cheek.

The inside of the left cheek.

The front teeth,

Front and back.

Lower teeth,

Front and back.

The tip of the tongue.

The middle of the tongue.

The base of the tongue.

The entire mouth inside and out.

The chin.

The base of the throat.

Right collarbone.

Right shoulder.

Upper arm.

Elbow.

Lower arm.

Wrist.

Palm.

Right thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

The space between all the fingers on the right hand.

The right palm.

Wrist.

Elbow.

Shoulder.

Right collarbone.

Base of the throat.

Left collarbone.

Left shoulder.

Upper arm.

Elbow.

Lower arm.

Wrist.

Palm.

Left thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

The space between all the fingers on the left hand.

Left palm.

Wrist.

Elbow.

Left shoulder.

Right collarbone.

Base of the throat.

Center of the chest.

The navel.

Center of the pelvis.

Hip.

Thigh.

Knee.

Shin.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

The space between all the toes on the right foot.

Shin.

Knee.

Thigh.

Right hip.

Center of the pelvis.

Left hip.

Left thigh.

Knee.

Shin.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

The space between all the toes on the left foot.

Shin.

Knee.

Thigh.

Left hip.

Center of the pelvis.

Navel.

Middle of the chest.

Base of the throat.

Shin.

Lips.

Nose.

Space between the eyebrows.

Center of the forehead.

Top of head.

And back of head.

Resting your awareness again,

The back of the head.

Releasing your whole body now,

All at once.

All sensations in your entire body.

Open your ears wide,

Listening for sounds around you.

Open and perceptive to all sounds.

Listening to the pattern of your breath as you inhale and exhale.

Belly rises and falls.

The breath nourishing all your internal organs.

Breathing in and out.

Out and in.

Exchanging energy in an effortless cycle.

Tuning into the energy of the trees surrounding you.

Your forest connected together through a vast underground network.

Systems entangling and twisting together,

A highway of connections,

Sharing nutrients and energy as one system.

Feeling intertwined with the energy of the forest.

Part of nature itself.

Of its fundamental rhythms.

The promise of a tiny seed slowly maturing over time into the oldest and largest tree in the forest.

The nerve center holding the entire forest together.

Time slowing down as you float from one moment to the next.

As if suspended between worlds.

Releasing all thoughts as you move down further into a quiet,

Peaceful space for several minutes.

Feels like travelling back in time.

Exciting new breathes Census fonctionne Info at rockfall.

Щş guard Bringing your sankalpa or personal intention back into your mind's eye.

Planting it in the fertile soil of your subconscious now by repeating it silently three times.

Gently start to invite your body back into a wakeful state.

Coming back to the present moment.

Coming back to your body breathing.

Choosing to continue to rest here.

Bringing in small movements.

Faces and fingers and toes and feet and hands and neck and head.

Taking whatever you've received from this practice back into your everyday life.

Thank you for deeply resting with me today.

Reviews

Very relaxing and restful! Felt like an afternoon nap. Thank you! 🙏🏻

I loved the visualization element of this practice!

Excellent and so perfect for my nap. I was very tired so I drifted off for about an additional 20 minutes.🙏🏻💛🙏🏻

Thankyou 💐

Wonderful. Gentle voice, good sounds in the background. Well paced. I drifted off a couple of times but came back. Feeling relaxed & refreshed, thank you 🙏

I love the nature sounds in your nidras! So relaxing and they help with the visualization. Awesome meditation - my deepest thanks!

This was lovely and took me where I needed to be today - it helped that, unusually, the only sounds I could hear here were the birds singing! I find your voice and your pacing deeply soothing. Thank you 🙏

Wonderful!!!!!