40 Minute Forest Sounds Sleep Nidra

This is Sara Eiler with Deep Breast Yoga.

Tonight I'm truly grateful to be able to guide you through this meditation for sleep.

In this practice,

We'll be journeying together to a forest landscape of your own imagination.

A place of unity and peace.

We'll be deeply resting there together,

Sinking into a liminal state that lies between wakefulness and slumber.

And then,

At the end of the recording,

I will usher you down into a deep,

Peaceful sleep.

As we transition from the outside world,

Begin to connect to your breath,

Taking a big,

Cleansing inhale,

And then an even bigger exhale,

Sighing it all out.

Again,

Take a deep breath in,

And a long,

Audible exhale,

Releasing all tension and tightness.

One more time,

Take a deep breath in,

And then sighing it all out,

Releasing and letting go.

Finding a position now of stillness where you can rest comfortably in your bed.

Tucking yourself in with warm blankets,

Supporting your body with pillows and bolsters,

And making any final adjustments before you close down your eyes and start to sink into the surface of your bed.

Allowing your body to shift from doing into being.

Allowing your eyes to drop back and down,

Heavy in their sockets.

The whole body resting in stillness.

Welcoming all parts of your being to be present as you listen to the calming sounds of the forest on this recording.

All parts of yourself to arrive here fully.

Opening your ears wide and listening to the sounds of the forest.

The buzzing of insects.

The sounds of birdsong.

The wind rustling the leaves.

The sound of water flowing in a nearby stream.

Allow these sounds of the forest to fill up all your senses.

To soothe and calm your entire nervous system.

To lull you deeper into rest.

As you listen,

Start to quiet your mind.

Starting to let go of all that happened in your day.

Noticing any thoughts or judgments that may arise.

Approaching them with tenderness and a loving,

Kind presence.

There is nothing to do in this effortless practice but listen to my voice.

It's enough to give yourself this gift of relaxation.

To offer yourself this moment to receive and this space to connect to your authentic self right before you drift off into sleep.

Allowing all thoughts,

All sensations,

And each breath to flow through you like clouds drifting across a clear blue sky.

Dropping into your physical body now.

Bringing all your attention first to your hips.

Feel the weight of your hips descending.

Notice the back of your legs,

Arms,

And the back of your head all soft and dropping down.

Awareness scanning your whole body.

Noticing where you're holding on to any tightness or tension.

Noticing any areas of numbness,

Tightness.

Just being really curious as to what shows up.

Completely present with your body and all the sensations that are flowing through.

The sounds of the forest like a soft lullaby.

Moving you even deeper into stillness.

Beginning to bring in an intention or Sankalpa into your mind now.

An I am statement of what you want to cultivate or bring forward.

Like a seed that you're planting deep in your subconscious that will grow and germinate until it becomes your reality.

Perhaps you want to plant a seed of inner peace or compassion or healing or self-love.

Bringing your intention into your mind now and silently repeating it three times.

Beginning to rotate your attention now through your body.

As I mention each body part,

Just notice any and all sensations that are rising there.

Bringing all your attention and awareness now to both of your lips.

And then flowing your awareness into all your teeth.

The tip of your tongue.

The base of your tongue.

Inside the right cheek.

And inside the left cheek.

Awareness to the entire mouth now all at once.

Noticing any and all sensations in both sides of your jaw.

Noticing the air flowing in and out the base of your nose.

The tip of your nose.

And the bridge of your nose.

Flowing your awareness to both cheekbones.

Both eyes and eye sockets.

Both eyebrows.

And both temples.

The center of the forehead.

And in the very top of your head.

Your scalp and hair.

In both hemispheres of your brain.

Awareness flowing to the back of the head.

The back of the neck.

And down to both shoulder blades.

Noticing any and all sensations in the upper spine.

Mid spine.

Or low spine.

Awareness to the back of both hips.

Both hamstrings.

The back of both knees.

Both calves.

And the back of both heels.

And the soles of both feet.

Noticing any and all sensations in the soles of both feet.

And then flowing all your attention into all ten toes.

Aware of any tingling or aliveness in all ten toes.

And the empty spaces between each toe.

Sensing the front of both ankles.

Both shins.

Both knees.

Both thighs.

Both hips.

Awareness flowing into the low belly.

The navel.

And then coming to rest in the very center of the chest.

Feeling your chest rise and fall as you take each breath.

Noticing any sensations in both shoulders.

Both upper arms.

Tips of the elbows.

The lower arms.

Both wrists.

And then the palms of both hands.

Noticing any sensations flowing into the palms of both hands.

And then the palms of both hands.

Noticing any sensations flowing in all ten fingers.

And the empty spaces between each finger.

Awareness back to both palms.

The wrists.

The lower arms.

Both elbows.

Both upper arms.

And the tops of both shoulders.

Back to the center of the chest.

The base of the throat.

And then coming to rest back to both lips.

Now noticing the whole body.

Welcoming now any and all sensations in the whole body.

Aware of the whole body from head to toe.

And then tuning in to just the left side of the head.

Noticing any sensations flowing up and down the left side.

And then moving over to the right side.

Noticing any sensations flowing up and down the left side.

And then moving over to the right side.

Noticing any sensations flowing up and down the left side.

Noticing any flowing sensations on the right side of your body.

Noticing the back of the body.

The front of the body.

Deep inside the body.

And the surface of your body.

Noticing all sensations in the whole body all at once.

And then beyond your physical body.

See if you can sense your body moving.

And then beyond your physical body.

See if you can sense your body radiating outward in all directions.

On your next inhale,

I invite you to start tuning in to your breath.

To its natural flowing pattern.

The inhales and exhales.

Noticing how your breath moves in an effortless way.

Noticing how your breath moves in an effortless way.

Noticing how your breath moves in an effortless way.

Noticing how your breath moves in an effortless way.

On your next inhale,

I invite you to imagine,

Sense,

Or feel that your body is resting on the forest floor.

Resting comfortably in a small clearing.

Covered in soft moss.

Imagining your body sinking down as the forest floor rises up to meet you.

Your body held by the earth.

Protected.

Peaceful.

And completely at ease.

Allowing yourself to rest in the quiet knowing of the forest.

Opening your senses and absorbing all your surroundings.

Noticing the shapes of the trees surrounding you.

Noticing the configuration of their branches.

Their various shades of green and brown.

The textures of their bark.

The colors of their leaves.

The textures of their bark.

Noticing the very base of the trees.

Noticing the very base of the trees.

Their root system entangled and twisting together.

Creating a vast underground network.

Feeling connected to the energy of the forest.

The sounds on this recording moving you ever deeper into stillness.

Further down into deep relaxation.

Time slowing down as you float from moment to moment.

As if you are suspended between worlds.

Releasing all the busyness of your day as you move down further into a quiet peaceful place.

Resting back into wholeness.

This place of peace that is always available to you.

Bringing back your intention statement into your mind.

Bringing back your intention statement into your mind.

Bringing back your intention statement into your mind.

And repeating it again silently to yourself three times.

Feeling your body becoming heavier.

Mind softer.

Ready to flow down into sleep.

The day has drawn to a close.

It's time for your body and your mind to sleep.

Wishing you peace and tranquility as you let go of any remaining consciousness.

Releasing any last bit of awareness and allow your mind and body to slip off into a deep and peaceful sleep.