Rainy Rainforest Grounding Yoga Nidra

This Yoga Nidra was recorded in my little caravan when it was bucketing down rain. The rain invites you to be transported into a hut in the rainforest in this cozy, healing yoga nidra and be left feeling a little more regulated.

Transcript

Welcome to this rainy day yoga nidra.

Please take some time to find any comfortable position lying down.

You could be on your back,

On your side,

Propping yourself up with any cushions,

Getting cozy with a blanket,

Taking the next few moments to make yourself as comfortable as you possibly can here.

Prioritizing comfort for your practice,

Knowing that when you prioritize comfort the medicine of the practice can infuse into you more profoundly.

Once you get as comfortable as you can,

Scan from the toes through the legs and notice whether there's even one more percent you could offer your legs comfort,

More comfort.

Scanning through the torso,

Noticing whether there's any more comfort you could welcome here.

Scanning into the shoulders and the arms and making any micro movements that you need to and into the neck and head getting this sense that your head is aligned with the rest of your spine in an easeful way.

And as you arrive in this bubble of comfort that you've created for yourself,

Inviting the eyes to close and feeling the heaviness of the eyelids as they rest over the eyes.

And as you close your eyes invite a vision of you resting in a beautiful hut in the forest,

Visualizing this hut.

Maybe there's a beautiful fire warming it.

You feel held by the nature surrounding.

All of your favorite colors are here.

This little hut is your inner temple,

Your inner sanctuary for today.

Maybe there's big beautiful windows and you can see the rain as it runs down the windows.

You're clean and warm and held and it's the perfect weather to practice a healing yoga nidra.

And you begin to bring your awareness to the sounds outside of your hut.

The sound of the rain and seeing whether you could notice the sound of the rain as a vibration.

Almost as though you can feel and sense the energy of the rain pouring down on the roof above you.

This beautiful cleansing water element.

Listening to the sounds inside of the room now and bringing your awareness to the sound of your breath.

Noticing the way the breath moves the body as you breathe in and out.

And could you take three breaths here,

Breathing in through the nose,

Taking an extra sip at the top of the inhale and exhaling out of the mouth.

Two more like that.

Breathing in,

Sipping at the top and maybe inviting a sigh out of the mouth as you exhale.

One more,

Breathing in,

Sipping and exhaling out of the mouth.

And at the bottom of your exhale could you access that place of stillness.

Inviting your breath to breathe naturally as you invite this stillness,

This underlying calm,

An everlasting essence of nurturing into the rest of your practice.

Feeling that with every body part I name,

That body part relaxes deeply and therefore heals.

Bringing your awareness into your right thumb,

Pointer finger,

Middle finger,

Ring finger and little finger.

Feeling the sensations alive in the palm of the right hand and allowing the back of the right hand to soften,

Spread and release its grip.

Inviting this softening into the wrist,

The right forearm,

Elbow,

Upper arm,

Shoulder,

Softening and letting this relaxation flow down the right collarbone and into the hollow at the base of the throat,

Where here you recognize your unique intention for the practice and let that frequency of your intention flow now into the left collarbone,

The left shoulder,

Left upper arm,

Elbow,

Forearm,

Wrist,

Back of the left hand and palm of the left hand,

The left little finger,

Ring finger,

Middle finger,

Pointer finger and thumb.

Bringing your awareness back to that hollow at the base of the throat now as the frequency of your intention joined with this healing,

Relaxation,

Nurturing,

Ease or frequency.

This sense of being held unconditionally flows and spreads into the chest wall,

The armpits,

The side waist,

Into both hips and feel it run down both thighs,

Seeping into the knees,

Running along the shins,

Into the ankles,

Tops of the feet,

Both big toes,

Second toes,

Third,

Fourth and fifth,

Flooding into the soles of the feet,

The heels,

The backs of the ankles and Achilles,

Calves,

Backs of the knees,

Backs of the thighs and hamstrings,

Both glutes,

The entire sacrum,

Feeling the right side of the middle back softening,

Settling into space,

The left side of the middle back relaxed,

The right upper back and shoulder blade sinking down into the support beneath you,

The left upper back and shoulder blade soft,

Supported,

Feeling the entire length of the spine,

Tailbone all the way to the base of the skull,

Sensing the back and sides of the neck lengthen,

The back of the head rest heavy and held,

The crown of the head,

The forehead,

The right eyebrow,

The left eyebrow,

The brow center,

Right eye,

Left eye,

Right temple,

Left temple,

The bridge and tip of the nose,

The right nostril breathing,

Left nostril breathing,

Both cheeks together,

The outer ears and inner ears,

Listening,

Feeling the exhale now on your top lip and inviting the top lip and the bottom lip to soften,

The teeth,

Tongue and hinges of the jaw relaxing deeply as that relaxation flows down the throat,

The front of the neck into the hollow at the base of the throat,

Meeting itself here and flooding once again into the chest wall but now seeping into the heart space,

The lungs,

The heart,

Spreading into the diaphragm and all of the internal organs of the lower abdomen,

Feeling the navel soften,

The belly soften and the pelvic floor and as the pelvic floor softens into this support feel to the crown of the head soften and this softness relaxation seep into the brain,

Feel the head and torso together now,

Both legs together,

Both arms together,

The whole body relaxed,

Feel the whole body together,

Held,

The whole body completely supported,

Bringing your awareness to the space inward of the forehead between the eyebrows,

This space of clear seeing,

Inviting yourself,

Your mind to visualize clearly now,

Yourself resting in this beautiful hut in the forest,

Feeling this hut not separate to the forest but connected to it,

Made of its materials,

Gathered with permission and feel the essence of grounding in this place,

In this temple,

Feel as though this hut is a living breathing organism created just to nurture you and feel that as you naturally breathe here,

It's as though the hut is breathing here too,

You feel earth's nurturing seep through the floor up into the parts of you in contact with it and you sense the fresh rainforest air,

Fill you with vibrancy and vitality as you breathe,

As you allow yourself to be breathed by this place,

This gift,

Fill your heart with the safety of this place,

With the knowing that this is for you just as you are,

Feel your entire being held in unconditional love,

Nurturing and an essence of grounding that you've not experienced before,

So profound that it doesn't feel separate to you but it's of you,

Grounding you not only into this sacred place but into your sacred true nature,

Remembering that they aren't separate and gently bringing your awareness back to your breath and feeling your breath and extension a part of the ecosystem of life,

The miracles and magic of life,

Existing and reflected in every inhale and exhale,

This remembering rooted deep in yourselves of your connection to it all,

To love and as you notice your natural breath,

Could you use every inhale to bring you deeper into this moment,

Landing you back in the room that you're in and every exhale bringing you into your body,

It's sensations,

Using the inhale to bring your awareness back into the space,

The exhale to land you in your body,

As you gently bring your awareness to the sounds of the room and as you gently wake up your body so slowly,

Waking up your body in a way that invites the fruits of your rest to ripple and integrate into all of yourselves in your moving wakeful state,

You might have a big yawn or a stretch and when you're ready coming more fully into the present moment now,

The practice of yoga nidra is now complete,

Taking your time to continue to wake yourself up however you need to,

Taking the medicine of this practice into the rest of your day.