A Walk Through The Forest - Visualization

Join me for a walk through the forest. This visualization will include setting an intention, being fully present for the journey, and experiencing nature to find peace. The sounds of nature are the background for our journey.

Transcript

Welcome.

Yoga Nidra is a practice which starts with your lying down on your back with your arms and legs comfortably extended alongside your body.

If you have a sensitive back,

It may feel more comfortable to bend your knees,

Resting your feet on the earth.

If you feel you might become cold,

You may choose to wear a light sweater or even cover yourself with a blanket.

Gently close your eyes and as you follow my voice,

You may find yourself in a peaceful place floating between sleep and awakeness.

If you lose track of my voice,

Please don't worry.

It's only important that you feel at peace and rest.

Take a moment to find comfort in your space and in your posture.

Breathe in deeply through your nose,

Filling up your lungs.

Hold that breath at the top and then fully exhale.

Breathe again,

Slowly filling your stomach,

Your rib cage,

Your chest.

Hold that breath at the top and slowly exhale.

Continue just focusing on your breathing,

Trying to take longer and deeper breaths.

To prepare for our journey,

Let's fully open our senses.

Become fully aware of the air entering your nostrils and feel the temperature of the air.

Smell the scent of your own skin.

Smell nature around you.

Focus your hearing on sounds in the distance and mindfully travel the sounds you hear until you reach those closest to you,

Or even maybe the sound of your own breathing.

Let your eyes rest.

They are closed and relaxed,

Not taking in the sights of this room,

But rather preparing for the internal journey.

Open each sense in your mouth.

Feel your mouth tingle with the taste of your toothpaste or the warm cup of coffee you enjoyed this morning.

Let your skin experience the feeling of the cloth of your clothes.

Feel the air of the room on your skin.

Feel your breath filling each cell of your body.

You are where you're meant to be.

You have everything you need right here.

You don't need to think about the topics of your morning or anticipate what is next.

Let those thoughts go.

As the thoughts come,

Let them float away.

Let's start with a scan of our body,

Bringing warmth and awareness to our full self,

Noticing how we feel with acceptance.

Focus first on the top of your head,

Relaxing the skin of your scalp and breathing relaxation into the muscles of your face.

Try to relax your face just a bit more.

Unclench your jaw.

Feel your jaw relax.

Let your tongue sit loose in your mouth.

Release the tension from your right eye.

Release the tension from your left eye.

Let your eyes relax.

Feel your neck and release any tension from your neck.

Let your breath release any tension that you found in your neck.

Feel your shoulders relax.

Notice your right shoulder.

Notice your left shoulder.

Try and just let your two shoulders drop.

Let the tension leave your shoulders.

Feel your right arm.

Relax the muscles in your right arm.

Notice each finger on your right hand.

Feel your thumb.

Feel each finger all the way to your pinky finger and feel your palm resting on the earth.

Relax your right hand.

Feel your left arm.

Relax the muscles in your left arm.

Notice each finger on your left hand.

Feel your thumb.

Feel each finger all the way to your pinky finger and feel your palm resting on the earth.

Relax your left hand.

Let the breath carry the tension from your body.

Feel your back.

Feel the tension release from your back.

Feel your chest relax.

Feel each breath deepen and lengthen as you relax.

Feel the tension leave your body replaced with the warmth of your attention.

Feel your right leg and relax the muscles in your right leg.

Relax your right foot noticing each toe.

Noticing the sensation on the bottom of your foot.

Feel your left leg and relax the muscles in your left leg.

Relax your left foot noticing each toe.

Noticing the sensation on the bottom of your foot.

Feel the tension leave your body.

Let's cultivate an attitude of gratitude.

Find something that you are thankful for.

Today may be a day where you struggle to find one thing.

That's okay.

Perhaps it's something as simple as being thankful for being present in this moment.

Fully appreciate what you are thankful for.

Perhaps today you're flooded with many things you are grateful for and appreciate all the abundance.

Feel your gratitude build warmth through your body.

Set an intention for this journey.

Are you exploring something new?

Setting out on a new path with curiosity and anticipation?

Are you sending energy or love to someone in your life?

Are you seeking calm,

Peace,

Relaxation?

Are you building patience or focus?

Take a moment to set an intention for this journey.

Today we are walking through a beautiful forest of trees.

It is early spring and the trees are just starting to bud bright green leaves.

The path is lined with young aspen and birch with bright white trunks.

Large oaks tower behind their top branches swaying ever so slightly in the breeze.

There is plenty of warm sunlight dappling through the shade of the branches high above and the path stretches long and wide before us.

Use every sense to explore this place as we start our journey.

Hear the woodland animals hopping and leaping through the underbrush.

Squirrels scamper up trees,

Birds fly above calling out beautiful songs as we pass.

See the bright butterflies flitting in the flowers along the path and hearing the buzzing of the few lazy bees feasting on the natural wildflowers.

Smell the freshness of the air.

Feel the warmth of the sun on your face and the caress of the gentle breeze.

Feel your clothes comfortable on your skin.

Feel the earth solidly beneath your feet as you take each step mindfully.

Perhaps you hear a small creek meandering nearby.

We've come to a small clearing in the forest.

Here the soil is dark and rich.

There is a flower sitting in the clearing in a gardening container.

This flower is your intention.

Take a moment to notice the flower with appreciation.

What do you notice about this flower?

Next to the flower is a small spade and a watering can filled with clear,

Cold water.

Take a few moments to find space in the soil for this beautiful flower that is your intention.

Feel the soil on your hands,

The wood of the spade solid in your grip.

Notice the smell of the moist earth as you dig a small space in the soil with ease.

Hear the birds chirping encouragement.

Take your time and plant the beautiful flower and take care to water it and tuck its roots gently into the earth.

Bring good energy to your intention so it will grow strong and healthy in this place.

And when you are ready,

Join me again on the path,

Curious to explore and experience what is ahead,

What's next.

Feeling each step on the solid and supportive earth beneath our feet,

Taking in the sounds,

Smells and sights of the forest.

There is an ancient wall.

It is constructed of gray and brown stones and despite its age,

It is still solid and stretches toward the sky.

Each stone has been carefully placed to create a stable and aligned structure that is held together with mortar.

Bright vines climb from the earth and wind their way to the top of the wall.

In the center of the wall is a wooden door.

The door has an ornate metal handle and wide black hinges.

Reach forward and feel the weight of the door as you pull it open.

Hear the creaking of the old hinges as the door swings open.

Feel the fresh burst of air on your face and the smells from the space on the other side.

What do you notice on the other side of this door?

What do you see?

How does this new place feel to you?

What can you hear?

What do you smell?

Stay with me in this moment.

Experience this new place fully using all your senses,

Noticing with love and appreciation how your body feels in this space.

Take time to settle gently in the space,

Perhaps finding a space on the earth or floor to sit comfortably.

Take time to explore and enjoy.

And when you are ready,

Let's begin our walk back to our meditation space.

Take your time to navigate the familiar path,

Enjoying this warm and beautiful spring walk together back to our practice,

Wishing the nature creatures a good morning,

Enjoying the sounds of their chatter and chirps,

Feeling the solid earth beneath our feet with each step,

Smelling the soil and flowers and leaves and the gentle breeze,

And noticing your intention as you walk past the clearing.

You are here,

Present in this moment,

Enjoying your journey with every sense fully open.

If you are ready to come back to our shared meditation space,

Return to your breath,

Inhaling deeply,

Breathing the air all the way into your belly,

Your ribs,

Your chest,

Holding that breath,

And then fully exhaling.

Mindfully following your breath in and out as you slowly become aware of the space we are in,

Hearing the sounds just outside our room,

Hearing the sounds that are closer to you,

Noticing the light on the back of your eyelids and welcoming movement back to your body,

Gently wiggling your fingers,

Your toes,

Taking a nice long stretch.

Roll to one side,

And when you're ready,

Ease into a seated position on your mat.

Thank you for sharing this present moment with me.

I wish you a beautiful day.

Namaste.

Namaste.