Yoga Nidra With Mountains Visualisation
This Yoga Nidra will allow you to feel deeply relaxed and leave you feeling energised and refreshed, as though you have had some sleep! You will be guided into a comfortable position, lying or seated to settle. You are taken on a rotation of consciousness around your body, before bringing your awareness to the breath. You can stay with the breath or follow guided imagery of the natural world, before being brought back to your day.
Transcript
You may want to lay on your back or sit comfortably,
Perhaps onto a chair.
If you are on a chair make sure your back's supported and no matter where you are just check that your spine is nicely aligned and that you feel grounded.
Now's the time you can make any movements to feel like you can maximize your level of comfort.
Remember that you can change positions anytime.
If you feel that you want to that's okay.
Perhaps you'd like to close your eyes or maybe just soften your gaze so you're looking nothing in particular.
Perhaps now you'd like to take an exhale as if the whole of your body is exhaling.
And when you're ready take in the inhale as if the whole of your body is inhaling.
With your next exhale perhaps you might like to try to let go of any tension in the body.
As you inhale,
Inhale in as though you're bringing in calmness and softness.
Allowing yourself if you wish to exhale and inhale a few more times.
All you need to do during this practice is to just listen to my voice as best you can.
It's okay if you don't hear everything I say.
It's perfectly natural to drift in and out of conscious hearing.
If you do drift,
Perhaps you'd like to stay drifting for a while or maybe you'll decide to tune back into my voice.
Either way is absolutely fine.
I'm going to invite you now to become aware of any sounds that you can hear in the distance.
An awareness of distant sounds.
And maybe now you'd like to let your attention shift to any closer sounds.
Perhaps sounds in the same building.
And now to any sounds that you can hear in the room in which you're in.
Perhaps you'd like to develop an awareness of your room.
In your mind picture the walls,
The ceiling,
The floor and your body.
The shape of the way your body is resting in your room.
Now you may like to become aware of your breath,
Your natural effortless breathing.
Maybe spend a moment being aware of the ebb and flow of your natural breath.
And if you like,
Just keep on listening to my voice and know that your breath is flowing.
Our practice of yoga nidra begins now.
I invite you to allow your conscious awareness to take a trip through different parts of your body.
Letting that conscious awareness shift from point to point.
Perhaps you'd like to feel that point or silently repeat the name of the body part after me.
Either way allowing your conscious awareness to move to that part.
If you wish we'll begin with the area between your eyebrows.
Move that awareness to your throat,
To your right shoulder,
Right elbow,
Right wrist,
The right thumb,
The index finger,
The middle finger,
Fourth finger and the little finger.
Back to your right wrist,
Right elbow,
Right shoulder and the throat.
Taking that conscious awareness back to the point between the eyebrows.
The throat to the left shoulder,
Left elbow,
The left wrist,
Left thumb,
Index finger,
Middle finger,
Fourth finger,
Little finger,
Left wrist,
Left elbow,
Left shoulder and to the throat.
Now take that awareness to the center of your chest where your heart center is located.
To the right side of your chest,
To the center,
The left side and back to the center.
And now to the center of your torso and down to the navel.
To your right hip,
Right knee,
Right ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Once more to your right ankle,
Right knee,
Right hip,
Back to the navel.
To your left hip,
Left knee,
Left ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe,
The little toe.
Now back to your left ankle,
Left knee,
Left hip and to your navel once more.
From the navel move that awareness to the center of the torso.
Now to the center of the chest,
To the throat,
To the area between the eyebrows.
Now to the right leg.
Now shift it to the left leg.
And now both legs together.
To the right arm,
The left arm,
Both arms together.
The legs,
Arms,
Torso and head together.
The whole body together.
The whole body together.
We're going to work through the points of the body once more.
This time a little slower.
Start by bringing that awareness once more to the area between the eyebrows,
The throat,
Right shoulder,
Right elbow,
Right wrist,
Right thumb,
Index finger,
Middle finger,
Fourth finger,
Little finger,
Right wrist,
Right elbow,
Right shoulder,
The throat,
Point between the eyebrows,
The throat,
Left shoulder,
Left elbow,
Left wrist,
Left thumb,
Index finger,
Middle finger,
Fourth finger,
Little finger,
Left wrist,
Left elbow,
Left shoulder,
The throat,
Heart center,
Right side of the chest,
Heart center,
Left side of the chest,
To the heart center,
Center of the torso,
Navel,
Left hip,
Left knee,
Left ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Left ankle,
Left knee,
Left hip,
The navel,
Right hip,
Right knee,
Right ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Right ankle,
Right knee,
Right hip,
The navel,
The centre of the torso,
The heart center,
The throat,
The area between the eyebrows,
The right leg,
The left leg,
Both legs simultaneously,
The right arm,
The left arm,
Both arms simultaneously,
The legs,
Arms,
Torso and head together,
The whole body together,
The whole body together.
If you wish,
Let your attention on the body gently dissolve and allow yourself once more to become aware of your breath.
Your breath is as natural and effortless as you feel.
Maybe you'd like to take an exhale and imagine that your breath is moving down your body from your nose to the base of the spine.
Perhaps on your inhale you can feel that breath moving from the base of the spine up to the top of the head.
Perhaps you'd like to allow yourself to exhale and inhale in this way.
Exhaling down,
Inhaling up.
You may want to imagine that the breath is allowing energy and ease to flow up and down the body.
Each breath bring a little more soft energy.
Each exhale allowing for a little more ease.
Same with your breath if you wish for another few moments.
Maybe now you'd like to allow your awareness of that breath to fade and join me in a visualisation.
If you'd rather stay with the breath then you are very welcome to.
So perhaps you'd like to imagine that it's very early morning,
Still dark and you're walking through hills,
Climbing up towards the mountains.
You're walking east and if you look behind you,
You can see a crescent shaped moon low in the sky.
Soon the sun will rise over the mountains that you see ahead of you.
As you look down,
Far below in a valley,
The lights of a small town twinkle through the early morning mist.
The track that you follow twists back and forth.
It winds between huge boulders and over bridges.
As you look between two hills that are in front of you,
You can see a huge snow covered mountain ahead.
Behind it the pale sky heralding the dawn.
You feel warm and safe as you climb up through snow.
Hear it making a crunching sound as you break the surface and sink in a little.
As you keep walking,
You see a glacier,
Noticing the light reflecting from the ice like crystals.
As you near the top of the mountain,
It gets a little colder.
You start to hear the wind around you.
The snow and ice cling into your shoes,
But you feel warm and safe.
You reach the top and a magnificent scene reveals itself before your eyes.
To the east,
A vast range of snow coloured peaks and dark valleys.
To the west,
Hills leading to rolling plains and the sea.
Allow this scene to intensify in your imagination.
See the sun rise like a golden ball in the east,
Scattering rays of warm golden light,
Reflecting off the snow as it dazzles your eyes.
Keep your eyes around the sky and as you look to the west,
It's still grey.
Above you,
Blue.
And in the east,
A delicate pink as it nears the sun.
Watch the sunlight strike the top of the mountains and move down their sides.
Deep valleys emerge as the shadows retreat.
As you allow yourself to experience this grand scene,
The dawn of a new day,
The spectacle of the snow-capped mountains,
The hills and the sea.
Perhaps you'd like to visualise yourself sitting in contemplation for a few moments,
Letting yourself experience your surroundings,
Allowing your mind to flow freely with this experience.
And perhaps now,
I'd like to let that visualisation fade,
Very slowly,
But keeping with you that sense of the new dawn,
The new day,
The freshness of the air,
The wonder of the mountains.
Once again,
Allowing your awareness to gently come back to your breath if you wish.
Your breath is natural and effortless.
Maybe spend a moment once again being aware of the ebb and flow of your breath.
Each breath brings renewed energy into the whole of your being.
In for the energy to flow all around your body.
Area between the eyebrows,
The throat,
Centre of the chest,
Centre of the torso,
The navel and the base of the spine.
Maybe now allowing your attention to shift any sounds that are closest to you,
The closest sounds that you can hear.
And now to any sounds that are in the same building.
And now if you wish,
I invite you to become aware of any sounds in the distance.
Maybe the most distant sound that you can hear.
Seeking out sounds like a radar.
You may want to now allow yourself to develop an awareness of the room in which you're in.
If you like,
Start to become more aware of your surroundings and where you're positioned in the room.
Perhaps you'd like to make some little gentle movements into fingertips and toes.
And if you wish,
Maybe a stretch and a nice long breath.
If you chose to close your eyes,
Maybe shield them with your palms as you gently allow your eyes to softly open.
Dividing the fingers very gradually to allow the light in.
Taking a good deep breath.
Inhaling,
Exhaling and taking with you a sense of calmness.
The practice of yoga nidra is now complete.
