45-Minute Deep Sleep Nidra And Journey In Spring Nature

Welcome,

To this yoga nidra practice for deep sleep and inner renewal.

Find a comfortable position,

Lying down on your bed or yoga mat,

Making sure you are warm enough and completely at ease.

Gently close your eyes and allow your body to begin relaxing.

Take a slow deep breath in and a long soothing breath out.

There is nothing you need to do now and nowhere else you need to be.

This is your time to rest,

To be guided by the gentle energy of early spring and let go into a space of calm and healing.

As you settle in,

Feel the support of the surface beneath you,

Notice how the earth holds you without any effort on your part.

With each exhale,

Invite your body to perhaps let go a little more,

Feel your weight sinking down as if you are a pebble settling at the bottom of a clear stream.

Any thoughts or worries from the day can just drift by,

You don't need to engage with them now,

Give yourself permission to be here fully,

Embraced by stillness,

A sense of soft relief begins to wash over you,

Like the first warm breeze after a long cold winter.

In the wise and gentle words of Muji,

There is nothing to fear,

Just be one with this moment,

Allow these words to resonate as you begin our journey.

Let us begin by gently guiding your awareness through your body,

Inviting each part to relax and awaken into comfort,

Like the tender opening of new blossoms in spring.

As your awareness moves,

Imagine the renewing energy of early spring,

Infusing every muscle and every cell,

Bringing relief,

Softness and a quiet joy of awakening,

Remember there is no rush,

We will move slowly and kindly,

Honouring your body and allowing it to unwind at its own perfect pace.

Bring your attention to your feet,

Feel the weight of your heels against the floor or bed and the sensation of your toes and arches,

Perhaps you notice a subtle tingling or the temperature of the air on your skin,

Now imagine a gentle spring sunlight warming your feet,

With each breath out,

Let this warmth soften every toe and dissolve any tension held in the soles of your feet,

Its as if any tightness is melting away,

Like the morning frost yielding to the first light of a day,

Your feet feel warm,

Free and alive.

Now expand your awareness to your ankles,

Calves and shins,

These parts of your legs carry you through life,

And now they deserve to rest.

Envision a wave of relaxation slowly travelling up from your heels to your knees,

Maybe you sense your calf muscles loosening,

The shins releasing,

The ankles unwinding,

If there is any stiffness,

Picture it thawing like ice in gentle rays of sunshine.

As you exhale,

Feel your lower legs become pleasantly heavy and relaxed,

Sinking into the surface beneath you,

Each breath carries away fatigue and a fresh energy of renewal fills the space in return,

Move your attention to your knees and thighs,

Our knees are delicate and our thighs are strong,

Both can hold stress without us noticing,

Take a moment to simply feel any sensations in your knees and then on your next exhale,

Allow both knees to soften,

Give them permission now to relax completely,

Feel the relaxation flowing upward into your thighs,

The large muscles releasing their grip,

Imagine your thighs are like the earth warming in spring,

Loosening,

Opening,

Becoming soft and ready for new growth,

With each breath tension drains out of your upper legs,

Flowing down into the earth and leaving your legs comforted and light,

Now bring your awareness to your hips and pelvis and the base of your spine,

This area is a deep seat of stored energy and often the cradle of our stress,

Feel the weight of your pelvis against the surface,

Notice how the earth supports you here without question,

As you breathe in,

Gently direct your breath to your hip region,

As you breathe out,

Imagine your hips widening,

Releasing any tightness to the ground,

Allow your lower back to relax as well,

Spreading out against the floor,

Any soreness or stiffness in your lower back is dissolving,

Released into the soft soil of your imagination,

Your pelvic area feels warm and open,

Like the fertile ground in spring,

Supportive and free,

Bring your attention to your belly and abdomen,

Often we hold emotions here and now is the time to let them all relax,

Feel your belly rising softly as you inhale and falling as you exhale,

Give your abdomen permission to be soft and relaxed,

Not held in or tense,

Imagine a gentle spring breeze blowing through tall grass,

That same easeful movement now soothes your belly,

With each exhale,

Any knots or butterflies simply unwind,

Your stomach and internal organs are settling into a state of comfort,

Working quietly and calmly,

A pleasant warmth spreads through your middle,

Signalling trust and release,

Shift your focus now to your chest and heart area,

Feel your chest expand as air flows in,

Then release as air flows out,

Here at the centre of your being,

Imagine a fresh spring bud,

Perhaps a rose or lotus,

Right at your heart,

With each inhale,

The bud of your heart gently opens up a little bit more,

And with each exhale,

It releases any lingering sorrow or tension,

Invite a feeling of lightness into your heart,

You might sense a subtle warmth or glow in your chest,

As if touched by the morning sun,

Let your heart be unburdened,

Open and blossoming,

Safe and at peace,

Your upper back behind your heart is also relaxing,

The shoulder blades gently easing down,

Any weight you've been carrying on your back is sliding off now,

Like a heavy coat being shed in spring,

Now allow your awareness to flow into your shoulders and your arms,

Our shoulders carry so much,

Now they get to put everything down,

Sense your shoulders melting away from your ears,

Rolling back and relaxing heavily against the floor,

On your exhale,

Feel both shoulders drop and loosen,

As if a great tension is evaporating from them,

From the shoulders,

This wave of relaxation travels down through your arms,

To your upper arms,

Elbows,

Forearms,

All the way to your wrists and to your hands,

Feel your arms grow heavy and warm,

Any tightness in your biceps or forearms is unravelling now,

Your hands,

Often so busy,

Are now completely at rest,

You may notice a gentle tingling in the palms or maybe your fingertips as they let go,

Let each finger unfurl,

Curled softly without effort,

There is a quiet pulsation of life in your arms and hands,

Comfortable and at ease,

Bring attention to your neck and throat,

This is another place we unconsciously hold tension,

Feel the back of your neck against a pillow or mat,

Or notice how your head is positioned,

Take a deep breath in,

And as you exhale,

Allow your neck to relax,

Let your head be heavy,

If you sense any tightness around your throat,

Or the base of your skull,

Just imagine it softening like wax in a gentle heat,

Allow your throat to open,

Unclenching any held words or emotions,

The muscles around your neck lengthen and relax,

Swallow once,

And notice how even that action becomes smoother and more relaxed,

Your throat,

Neck and the small muscle support in your head are now loose and free,

Finally bring your awareness to your face and to your head,

So many expressions,

So many thoughts live here,

And now it's time for serenity,

Begin with your jaw,

Unclench your teeth,

Let there be a slight gap between them,

Feel your jaw muscles slacken and release downward,

Next,

Soften your mouth and cheeks,

Let your tongue relax and rest heavy in the bottom of your mouth,

Smooth your forehead,

Let it become broad and tranquil as the open sky,

And release any frown or worry lines allowing your brow to be cool and calm,

The corners of your eyes,

The muscles around your eyelids,

Even the tiny muscles at your temples,

Let all of them go,

Your eyelids are resting lightly over your eyes,

Your eyes themselves sinking back,

Feeling warm and soothed by the darkness,

Even your scalp is relaxing,

Perhaps you can sense a gentle tingling of blood flow at the crown of your head as the tension eases away,

Envision any remaining thoughts in your mind as clouds drifting across that open sky of your mind,

They appear and vanish on their own,

Leaving a vast clear space,

Your head is now profoundly relaxed,

Crowned with the quietude of spring,

Take a moment now to feel your entire body as one,

From the crown of your head,

To the tips of your toes,

Your whole being is blanketed in a calm relaxation,

Notice how your breath flows in and out easily,

Like waves on a tranquil lake,

With each inhale,

You invite in freshness and peace,

With each exhale,

You let go of anything that does not serve your rest,

Your body is relaxed as the earth on a gentle spring night,

And a subtle energy of renewal whispers in every cell,

You may feel a light sensation or warmth in different parts of your body,

This is the energy of life flowing freely now,

All that tension is gone,

And enjoy this feeling of a body completely at ease,

Alive yet at rest now,

Take another deep breath in,

And as you breathe out,

Imagine roots of energy extending from your relaxed body deep into the earth grounding you,

You are safe,

You are supported,

And you can surrender completely to this state of rest,

In this very moment,

Nothing at all is missing,

There is a natural sense of wholeness and contentment blooming in with you,

Like a quiet flower opening at dawn,

Notice the silence within,

A gentle alive silence full of presence,

This is the peace of your own being,

Remain connected to this peace,

And we now journey in our imagination through a soothing spring landscape,

Your body will continue to relax here effortlessly,

While your awareness travels lightly with my voice,

A tranquil English woodland in early spring,

Sunlight filtering through fresh green leaves,

You find yourself standing at the entrance of a quiet woodland path,

On a fresh early spring morning,

The world around you is gentle and green,

The air carries the cool freshness of recent rain,

Mixed with the mild sweetness of new grass and blossoms,

Soft sunlight slants through the trees,

Painting dappled patterns of light and shadow on the earthy path before you,

As you take your first steps onto the path,

The ground feels soft and supportive,

A mix of soil,

Fallen leaves and moss cushioning each foot foot,

With every step you feel a sense of awakening and renewal,

As if the land itself recognises you,

As it welcomes you home,

Bird songs surround you in this woodland sanctuary,

Perhaps you hear the clear notes of a robin nearby,

Or the sweet trilling of a blackbird deep within the forest,

Each bird song is a gentle greeting,

Echoing through the trees and dissolving into silence in a joyful yet calming way,

You walk slowly,

Mindfully noticing everything around you,

The path is lined with early spring wildflowers,

Here and there you spot clusters of pale yellow primroses,

Peeking from the base of trees and tiny white wooden enemies,

Opening to the light,

In some patches you see the purple haze of bluebells,

A primrose that spring is gaining strength with each new day,

You inhale and the air is cool but filled with that subtle scent of growth,

The perfume of damp earth,

Young leaves and distant blossoms,

With each exhale you feel yourself letting go of tension,

As if the forest is drawing it out of you and absorbing it into the soil,

As you venture deeper,

The ancient trees stand tall around you like quiet wise guardians,

Sunbeams dance among their branches,

Illuminating the delicate green of new leaves,

Unfurling against the sky,

You might gently reach out to touch the bark of a nearby tree,

It is rough and reassuring beneath your fingers,

Humming faintly with life,

You can almost sense the tree's steady presence,

The decades or centuries it has lived through,

Standing through countless seasons of change,

This realisation brings a soft perspective,

The small worries of life fade into the presence of such timeless calm,

The forest seems alive in its stillness,

Leaves rustling softly overhead with a passing breeze,

And somewhere the tap tap of a woodpecker,

The scurry of a squirrel along a branch,

Each sound only deepens your relaxation,

Drawing you further into harmony with this place,

You feel completely safe here,

With every step,

Your body and mind synchronise,

With the gentle rhythm of nature,

You are not an outsider in this woodland,

You are a part of it,

Like a smile may touch your face as you realise how effortlessly present you have become,

In this green world,

You are awake in the most peaceful way,

Simply observing and being like the wildflowers that neither toil nor spin,

But simply grow in grace,

Stepping out now from the whispering woods,

You emerge at the edge of a wide meadow bathed in sunlight,

The open expanse of the English countryside unfolds before you,

Gentle rolling hills of emerald green under a sky of clear blue,

You pause for a moment,

Taking in the space and freedom all around you,

The sun is a bit higher and warmer now,

Kissing your skin with a golden warmth,

Breathe in the air here,

It carries a faint fragrance of wildflowers and sun warmed grass,

As you exhale you feel your heart widen as if mirroring the broad horizon,

The earth under your feet is firm and nurturing,

Dotted with soft meadow grass that springs back with each step,

A sense of lightness and openness fills you,

As boundless as the sky above,

Young lambs play on the green spring fields under the gentle sun,

Scattered across the meadow you notice playful little lambs with their mothers,

A scene of pure springtime joy,

Down the gentle slope to your right,

A trio of lambs prance and hop in the sunshine,

Their tails wagging eagerly as they chase each other in a carefree loop,

To your left the lamb nuzzles its mother,

Then kicks up his heels and dashes in a sudden burst of energy,

Another little one not far from you has curled up to rest in the grass,

Looking utterly content and blissful in the warm sunshine,

The sight of these innocent creatures brings a soft smile to your face,

Their delight at simply being alive is contagious,

You feel a corresponding joy welling up inside your chest,

Gentle and uncomplicated,

The lambs bleat occasionally,

Tiny voices carrying across the field,

And it sounds to you like laughter,

The simple sweet laughter of new life,

This simple happiness is in the animals around you,

And it awakens your own inner child,

Carefree and present,

Any remnants of heaviness in your heart are lifting,

Replaced by a light,

A playful energy,

You find yourself chuckling quietly,

Or perhaps just feeling an inner glow as you share this moment with these gentle beautiful beings,

You continue wandering leisurely across the meadow,

Following no particular path,

Just going where the land invites you,

The grass is thick and lush,

Sprinkled with wildflowers that nod their heads in the mild breeze,

You notice small clusters of white and purple,

Perhaps delicate violets or wild daisies,

And the bright heads of dandelions are dotting the green,

Here and there the bold yellow of a buttercup catches the sun,

Butterflies flip from blossom to blossom,

Their silent dance add into the enchantment of the scene,

Overhead a skylark sings high in the sky,

Its song raining down like a blessing of sweetness and light,

You might close your eyes for a moment and simply listen,

The combined sounds of nature create a soft symphony,

The distance trickle of a stream,

The whisper of the breeze through hedgerows,

The contented murmur of a few cows in a far-off field,

The whole countryside is alive yet so peaceful,

As you walk you feel the sun warming the top of your head and shoulders in a gentle breeze occasionally cooling your cheeks,

A perfect nurturing balance,

Every inhale is nourishing filled with the scent of green grass and a hint of blossom,

And every exhale is deeper release into tranquillity,

In this meadow under the vast open sky your spirit feels free and unbound,

You belong to this beautiful day and it belongs to you,

Walking slowly and mindfully you feel completely immersed in the present moment,

Carrying with you the calm of the forest and the simple joy of the baby lambs,

A venerable old oak tree is awakening with fresh spring leaves,

Offering shelter and peace is at the far end of the meadow,

You notice this magnificent oak tree standing alone,

Its great branches spreading wide and strong,

The oak silhouette is striking against the blue sky,

An ancient being,

Its boughs crowned with tiny new leaves growing green in the sunlight,

Drawn by its quiet presence,

You walk toward it,

Crossing the last stretch of the sunlit field until you reach the cool shade beneath the oak,

The tree is enormous up close,

Its trunk is gnarled and thick,

Carrying the wisdoms of centuries in its bark,

You very gently place a hand on its trunk and feel the rough living wood under your palm,

It's as if you can see a slow steady heartbeat within,

A tranquil pulse of life that has been ongoing through countless seasons,

This mighty oak has witnessed many many springs and it now extends its shelter to you like a loving ancestor,

You decide to rest here in the oak's embrace,

With your back against the sturdy trunk,

You ease your body down onto the soft green grass,

The ground below is warm and supportive and you might even find a patch of moss or a cushion of last autumn's dried leaves to sit or lie upon,

You make yourself comfortable,

Allowing the oak to support your back and the earth to hold your weight completely,

As you settle in you feel a profound sense of safety and protection,

The oak stands immovably behind you and its large roots weave into the earth making you feel rooted and stable too,

Overhead the young oak leaves form a gentle canopy that filters the sunlight,

Speckles of golden light dance on your closed eyelids or on the ground around you,

A soft breeze rustles through the branches above creating a whispering melody that soothes your mind,

Hush it says now,

Rest,

All is well,

The play of light and shadow,

The tender rustling of leaves,

Every detail of this moment under the oak is deeply soothing and comforting,

Time seems to slow down and dissolve here,

You have nowhere to rush to,

You have nothing else to do except to just be,

You stretch out lying on the back now,

Beneath the broad branches or perhaps you remain seated,

Spine against the trunk,

Either way gravity feels stronger now,

Pulling you into the earth's loving embrace,

Your body which was already relaxed on the journey now finds an even deeper ease,

Imagine any last bits of tension or fatigue flowing out of you,

And into the earth where it's transformed into fresh energy by mother nature,

The warmth of the sun on your skin and the cool breath of the breeze create a perfect balance,

Comfortably warm yet refreshing,

Overhead a gentle cloud floats by in the sky and a single bird,

Maybe a dove coos softly from a high branch of the oak,

The world around you grows very quiet and still,

In that stillness you become aware of your own heartbeat,

Steady,

Calm,

Echoing the enduring heartbeat of the oak and the earth,

There's a sense that this ancient tree is watching over you,

Protecting you like a guardian,

You feel utterly nurtured and cared for,

As if nature itself has wrapped you in a soft blanket of peace,

In this sacred space beneath the great oak,

You can finally let go completely,

You surrender any remaining worries,

Any thoughts or any plans,

They simply fade into the rustling of the leaves carried away on the breeze,

You are fully present,

Fully alive in this peaceful moment,

Yet also on the edge of dreamlike restfulness,

The boundary between your body and the earth has been blurred,

You are part of the ground,

Part of the tree,

Part of the air,

A deep tranquility settles into your very bones,

If you listen with your heart,

You may sense the oak speaking to you in silence,

Be still dear one,

You are home,

A profound sense of homecoming washes over you,

Supported by the strong earth,

Shaded by the wise oak and warmed by the gentle sun,

You feel completely at peace,

As natural and whole as you ever have been,

In this sanctuary of nature,

Cradled by the earth and sheltered by the oak,

You're enveloped in a profound peace,

The quiet of the countryside mirrors the quiet within your heart,

Distantly you might sense the soft sounds of evening approaching,

Perhaps a few more bird calls settling into silence,

The faint rustle of leaves as the breeze calms,

The sky overhead subtly changing hue as the day prepares to gently turn into night,

All of nature is completely at ease and you realise that this deep peace you feel is also coming from within you,

It's as if the tranquility of early spring has blossomed inside your own being,

There is no separation at all between you and the world around you,

You are one with the stillness of this moment,

A warm easy joy begins to glow in your chest,

The kind of quiet happiness that needs no reason,

Needs no words,

In this deep communion with nature and yourself,

You know that right now all is well,

You are whole,

You are complete,

Resting in the embrace of life,

As you rest here,

Allow yourself to simply be,

There's nothing left for you to do now,

Nothing you need to fix or try to figure out,

Feel the love and support of the earth beneath you,

And the vast open sky above you,

You are perfectly cradled between them in absolute safety,

In this state of surrender,

Notice how your breath remains soft and effortless,

Your body heavy and calm,

Maybe a gentle smile graces your lips as you yield to this comfort,

Any thoughts that appear in the mind now seem distant and unimportant,

Like shapes fleeting across a far away landscape,

You are embraced by stillness of all sights,

Know that you are safe,

You are loved and you are whole exactly as you are,

The wise compassionate energy of the universe,

The same force that renews the earth every spring,

Is now holding you,

You can trust it completely,

Feel that trust deepen your relaxation even more,

As if every cell in your body sighs in relief,

Yes,

I can let go,

Now sleep is inviting you,

Its invitation is a soft and sweet one,

Like a gentle tide drawing you into a calm ocean of rest,

You have journeyed far in your mind,

And you have earned this blissful rest,

If any thoughts still drift through your awareness,

Imagine them as white clouds passing through a spring blue sky,

They float weightlessly away,

Leaving the sky of your mind clear and open,

You don't need to hold on to anything at all,

There is nothing more to do and nowhere else to be,

Your only task now is to sink deeper into that ease,

With each breath you feel yourself drifting a little further,

As if cradled on soft gentle waves,

Every exhale carries you down into a sweeter more soothing softness,

The boundary between waking and sleep begins to blur,

You might not even notice the exact moment when wakefulness transforms into sleep,

It may come gradually,

Lovingly,

Like dusk turning into night,

Or like a flower clothing its petals for sleep at the sunset,

Surrender completely to this peaceful gravity that pulls you closer and closer towards sleep,

You are being gently carried into a deep and healing rest,

Protected by the great oak,

By the earth and by the energy of love that fills the universe,

Trust that all of nature is watching over you in this moment,

Just as night follows day,

Sleep comes naturally to you now,

You couldn't even resist it even if you tried,

And you have no desire to resist,

Feel yourself slipping into a warm velvety darkness,

Not an empty darkness but one filled with comfort and the promise of rejuvenation,

You are not alone,

The same universal life force that makes the trees grow and the stars shine is with you,

Inside you helping you to heal and restore,

It's time now to rest dear one,

Sleep now,

Knowing that you are held in the gentle embrace of springs peace and mother earth's love,

You are cherished,

You are safe and you are free to let go completely,

May you drift into a deep rejuvenating sleep and may you dream sweetly beneath the stars,

Nourished by the stillness that you have invited into your heart,

Rest in this natural harmony dear friend,

And know that when you awake you will carry the freshness of spring and the quiet love of this moment within you,

Sleep now,