Yoga Nidra - Forest

A gentle yoga nidra journey inspired by the forest. Designed for deep, restorative rest, grounding, and recovery.

Allow your body to soften, your mind to calm down, and rest to unfold naturally. This practice is perfect for slowing down after work or before bedtime

Transcript

Hey,

Welcome!

My name is Vickie and I will guide you through this yoga nidra practice.

Before we begin,

I invite you to create a cocoon space for yourself.

If it feels supportive,

You can use cushions or blankets to fully support your body.

Create a sense of comfort and safety.

A cushion under your knees,

An eye pillow or a cushion or a blanket over your belly.

Choose a place where you're unlikely to be disturbed,

Where you can allow yourself to rest deeply in the duration of this practice.

Once you're settled,

There's nothing you need to do,

Nowhere you need to go.

Simply allow yourself to receive.

Make sure you're lying in shavasana,

Resting on your back,

With your legs relaxed and slightly apart,

Your feet gently falling outward.

Let your arms rest loosely alongside your body,

Palms facing up,

Allowing your chest area to remain open,

By gently drawing your shoulder blades slightly toward each other.

And breathe.

Now this yoga nidra session will begin.

Starting by slowly breathing in through your nose and breathing out through your nose.

And see if you can make it yourself just 5% more comfortable than you already are,

By gently adjusting your position,

Lightly squeeze your glutes together and by breathing out make them completely soft.

Slowly breathing.

Notice how you're lying.

Feel the weight of your body resting on the surface beneath you.

Allow yourself to rest.

Let your arms sink into the ground,

Release all tension in your legs,

Feel the weight of your head resting on the pillow and let your eyes soften,

Sinking deeper into their sockets.

And sink slowly deeper in this rest.

Now take a deep breath in through your nose and exhale slowly through your mouth.

Deep in and slowly out.

Deep breath.

Repeat this 4 more times.

Breathe in and slowly out.

Every time you're breathing out,

Allow yourself to sink deeper and deeper in the surface beneath you.

If you notice that you're not fully relaxed yet or that there is some restlessness present,

That's completely ok.

There's nothing you need to change or fix.

Simply notice what you need in this moment and allow yourself to surrender.

Thoughts may still be present.

You don't have to push them away.

They can simply exist.

Gradually moving further into the background as you sink deeper into rest.

Let yourself go.

It is safe to surrender,

To soften your muscles,

To soften your mind.

Allow yourself to sink deeper and deeper in this profound rest and inner calm.

I will now count down from 10 to 0.

And when we reach 0,

You will find yourself in a beautiful forest.

There we go.

10.

Breathe slowly.

9.

10.

7.

6.

5.

0.

You find yourself in this forest.

You're laying on a soft moss,

Aware of the sounds around you.

A gentle breeze rustling through the leaves,

Softly cracking branches,

Birds singing.

You notice the scent of pine and earth.

You feel soft,

Relaxed and calm.

In nature,

There is no rush.

You feel almost one with the natural world.

It feels as if you're sinking deeper into the earth.

As if your body gently moves beneath the surface,

Becoming one with the ground.

Feeling stable.

Your body now feels like a piece of earth itself.

10.

Breathe slowly.

11.

Covered with flowers,

Plants.

12.

It is as if you're using your bare hands to work with the soil.

Removing what no longer belongs there.

Turning the earth into fertile ground,

Ready to receive new seeds and intentions that are ready to grow.

While your body is sinking deeper into the earth,

Completely resting.

13.

How does that feel?

Maybe you feel the senses in your body.

Changes in temperature.

Some parts softening or some parts still tensed.

14.

Maybe some tingling in your fingers or toes.

Allow yourself to surrender and be aware.

And here in this forest,

Deep into this soil,

This is a gentle moment to reflect.

To reflect on the intention you would like to plant.

With the question,

What are you longing for right now?

A healthy body.

More rest and ease.

More fulfillment.

Allow whatever wants to arise to come forward.

In words or images.

Trust that exactly what you need to see will appear.

What are you longing for right now?

And maybe this comes forward.

Feelings or things that are not going so smoothly lately.

Can you turn that into a longing?

A desire?

Now you can turn this desire,

This longing into an intention.

And state it in words or images.

In the present tense.

As if it is already true.

Beginning with I am or I have.

I have a healthy body.

I experience fulfillment in my daily life.

I am enough.

I am myself.

Or simply,

I am.

Take your time to feel what intention works for you right now.

And quietly,

Within yourself,

Repeat this intention three times.

And state them in your mind,

If they are already true.

Believe them.

And now visualize that you hold three small seeds in your hand.

And with a lot of care and love,

You place them into the earth.

Into the nurturing soil.

They will grow in their own time,

Under the right conditions.

You gently cover the seeds with a layer of soil.

And trust the process.

Trust the process.

Now bring your attention to the space between your eyebrows.

The gateway to your inner world and wisdom.

From here,

Slowly move your awareness through your body.

Slowly move your awareness to your left eyebrow.

Your left ear.

Right ear.

Right eyebrow.

Both ears together.

Your skull.

Your cheeks.

Your whole head.

Your spine.

From your neck all the way down.

Your back.

Your whole back body.

Both arms.

Left hand.

Left hand.

Right hand.

Both hands together.

With your ten fingers.

Fingertips.

Allow your awareness to travel through your body.

To both of your legs.

Left leg.

Right leg.

Both knees.

Right foot.

Left foot.

Both feet together.

All your body and your entire attention,

Your awareness through your entire body,

Your body is asleep.

Yet you remain aware,

Listening to my voice,

You notice sensations,

You feel energy moving up to the bottom.

Energy moving from left to right.

Right to left.

Energy inside your body.

Becoming bigger outside your body.

Just breathe.

I will now guide you through a few opposites.

This will allow you to experience the power of the mind.

Imagine yourself enjoying a warm summer day.

The warm sun on your skin.

A soft,

Rosy warmth.

You are near water,

Bare feet on the ground,

Maybe a memory or an imaged moment.

Notice the sensations in your body.

The sensations from this summer day.

And then let this image dissolve.

And be in this natural state.

Now imagine a cold winter day.

You look up and see small snowflakes drifting down.

A dark sky.

Soft lights in the distance.

Cold air on your skin.

Your breath visible in the air.

Cold fingers.

Feel the cold in your body,

On your skin.

Notice the sensations.

And gently let this go.

Breathe slowly.

Now imagine yourself in a busy city.

Crowds of people.

Traffic.

Shops.

People on their way to work.

Children playing.

Tall buildings around you.

So much movement.

So many stimuli.

Notice how you feel here.

Notice how you feel.

And then let this go.

Back to this neutral state.

Just laying down.

Your body asleep.

Your mind on the background.

Then bring yourself into this calm,

Natural environment.

This beautiful nature.

The sound of flowing water.

Leaves rustling.

A gentle breeze against your cheeks.

All those colors of green.

What does it feel to be here?

To be in nature.

Soak up all these sensations.

How does it feel?

And then let this image dissolve.

Let it go.

Bring back your awareness.

To the space between your eyebrows.

Slowly breathe.

With your awareness in this space.

From there,

You gently descend into your inner world of calm.

As if you're sinking deep down.

To a place of calm and stillness.

Deep into your inner world.

In this moment.

Not in the past.

Not in the future.

Just here.

Nothing to do.

Nothing to be.

Allow yourself to sink into complete stillness.

Into this deep,

Nurturing rest.

Allow yourself to let go completely.

Surrender fully.

Drifting to a place far from here.

Complete stillness.

How does that feel?

Your body asleep.

Your mind softly aware.

And in this deep rest.

Is there something you're missing?

Or longing for right now?

Can you be at ease?

Just for a few seconds.

Then it's time to deepen your breath again.

Breathe in slowly,

Deep into your belly.

And slowly out.

Bring back your awareness.

Bring back your awareness to your body.

Wiggle a little bit with your toes.

Your fingers.

And allow yourself to feel.

How does your body feel?

After this deep rest.

And know that you.

Have been into this deep relaxation.

It's normal that your body feels heavy.

Maybe still a bit tired.

Allow yourself to slowly.

And take your time after this session.

To go back into the pace of your daily life.

Or sink down in this deep sleep.

To calm down.

To come back into the real world.

It helps to stretch your body a little bit.

Deepen your breath.

Breathe a few times strongly in and out.

To move this oxygen through your body.

You can bring your knees to your chest.

And hug yourself.

Rolling a little bit side to side.

And when you're ready.

You can come and sit up.

With your eyes still closed.

And then ask yourself.

What do you need the rest of this day?

And thereby this yoga nidra practice comes to an end.

I would like to thank you for listening to this session.

And thank yourself for taking this time.

To practice rest.

And nurturing your body.

See you next time.