Yoga Nidra - Full Moon Walk In The Woods - No Background Music

Hello and welcome to this yoga nidra session entitled Full Moon Walk in the Woods.

My name is Wendy and I'm thrilled to be your guide today.

Before we begin though I'd like to encourage you to go ahead and gather any props that you might like to use during your yoga nidra session today.

Perhaps gather some pillows and blankets,

Maybe a bolster if you have a bolster,

And maybe even an eye pillow.

And then also do your best to minimize any and all distractions.

Make sure for instance that your kids and your pets are safe and secure so that you can really truly enjoy your yoga nidra session and derive all the benefits of the session.

So what we want to do is gather all the props and then settle in,

Maybe with a pillow behind your head and maybe even under your knees if you don't have a bolster you can certainly use a pillow.

Make sure that you have either covered yourself with a blanket or that you have easy access to a blanket.

It's typical for our body temperature to drop during the yoga nidra session so don't want you to be chilly,

You want you to be nice and snuggled up and very comfortable.

So if you're not already covered up please go ahead and do so.

And at the very least have a blanket nearby so in the event that you do get chilly during your session that you can grab it and cover up.

As you may know yoga nidra essentially is guided sleep meditation.

So all you need to do is lie here today and listen to my voice.

Our bodies actually go ahead and gradually become still and then that stillness translates to stillness of the mind as well.

So we've got our body nice and still and our minds nice and quiet as well.

So that's what we really are aiming for,

Letting go of the thoughts and maintaining stillness throughout the practice.

Now if you would like you can also feel free to sit in a chair because yoga nidra works just fine as well if you're sitting in a chair as if you're laying either on the floor on your mat or on some blankets or even on your bed.

Remember that the more you do anything you get better at it and it's the same with yoga nidra.

The more that you practice yoga nidra the more we're able to change those neural pathways in our brains.

So essentially at the end of the day what science has shown is that we actually have the power to heal ourselves.

It's pretty powerful stuff.

So using your props that you've gathered go ahead and settle in maybe with a pillow under your head and like I indicated maybe even under your knees to prop your knees up a little bit covering yourself with a blanket and if you have an eye pillow placing that over your eyes.

Just getting comfortable and making sure that the props that you have support your body.

So really what we want is that the body can surrender and find deep rest.

We want it to be supported.

We want the body to be as supported as possible.

And so with respect to your legs if you if you want to follow protocol your legs are straight in front of you and your feet can be flapped out maybe about a foot or so apart.

But what I always say is that you listen to your body best so you know your body.

So find whatever is most comfortable to you.

Your arms can be also resting beside your body.

Palms facing either up in the gesture of receiving or they can be placed down.

Palms facing down and that will give you more grounding.

So maybe you want to play around with that too and find what is most comfortable for you.

You might want to draw your shoulders down just ever so slightly.

Maybe tucking your chin in to your chest to elongate the back of your neck and then soften your jaw and soften or close your eyes.

Now one thing I do want to address and that is your low back.

If you should find at any time that your low back is talking to you and that you're not as comfortable as you would like to be go ahead and tend to your knees bringing the soles of your feet to whatever surface you're on either the bed or on the floor.

And then rest your knees together so your knees are tented and they're resting together.

That should help to alleviate any discomfort that you might find in your low back.

And then as always if you would like you can always make the transition over to laying on your side as well.

That is just fine.

So whatever the reason is that you came to this practice today whether it be fatigue,

Insomnia,

Maybe fear or pain,

Any grief or distress,

Perhaps even just you're curious.

But whatever it might be feel yourself grounded,

Feel yourself safe and secure.

Don't worry if you don't hear everything I say during the session.

It's natural to flow in and out of conscious awareness during the yoga nidra practice.

And also don't worry if you happen to fall asleep.

That just means you're tired and that you need your rest.

You'll still derive the benefits of the yoga nidra practice.

The deepest part of you,

Your higher self or your true inner self is always listening.

So remember all you need to do is simply listen to my voice at this time and throughout the practice today.

During one part of today's session at the beginning I will be guiding you through the body and identifying various body parts.

And all you have to do is listen and follow along.

There's no need for you to move that part of the body or even try to relax it.

Just let your awareness gently rest at each place that I name until I name the next.

And then during the second part of today's session I'll be guiding you on a journey.

And once again all you need to do is listen and follow along.

Pretty easy.

And now the practice of yoga nidra.

At this time focus on quieting your mind.

Focus on being here in this present moment.

Letting go of all thoughts and letting go of any worry and any tension.

Relaxing,

Trusting and letting go.

And notice now how your breath is moving in and out of your body without any effort.

Just notice.

Notice your breath and become aware of the steady flow.

With your next breath in take a nice deep deep inhale.

And then a nice easy exhale as you let go.

Again go ahead nice deep inhale filling all the way up.

And then exhaling letting go.

And one more nice deep inhale.

And then exhaling letting it all go.

And then just moving into a nice easy breath.

Nice pattern.

And notice with every inhale how the belly fills up and rises and creates fullness in the lungs.

And then with every exhale the belly drops and your body sinks deeper and deeper into the earth.

So breathing here letting go and sinking into deep relaxation.

With every exhale feel yourself settling more and more into the earth.

And with every exhale feeling your body let go of any tension.

And with every exhale feeling a deep sense of peace and contentment.

And next we'll set a sankalpa for your practice today.

Sometimes this word sankalpa is translated as an intention and sometimes it's referred to as your heart's desire or your heart's deepest longing.

Each of us holds a deep longing deep inside of us.

It may be a mission a dream or maybe even a wish.

Usually it's really anything that gives life purpose and meaning to us.

This word sankalpa comes from the root san which means truth and kalpa which means deep vow.

So with this sankalpa you're aligning yourself with your deepest truth and you're vowing to live your truth.

So take a moment here now and let whatever pop up just let it pop up.

It may or may not even be clear at this time but if there's even just an essence of something let that float up right now.

It might be helpful for you to use a statement using the present positive.

For example I am now blank and you get to fill in the blank.

Perhaps I am now living my highest truth or I am now happy and healed.

So take a moment now to create space for this deep longing or this desire of yours your sankalpa and then state this sankalpa your sankalpa to yourself silently three times to anchor it.

Next we'll tune in to your senses.

So bring attention to your senses and allow each perception to come to you.

You don't have to go looking for them at all they'll just come to you.

So let's first begin by tuning in to the sense of touch.

Notice where and how your body is resting.

Notice the connection of the back of your head.

Notice the back of your neck and shoulders.

Notice your spine your hips the backs of your legs and feel that connection.

Feel Mother Earth supporting you.

And now tune in to the weight of the blankets or the weight of your clothing that sense of touch.

And now begin to tune in to the sense of sound.

Let your ears take in the sounds outside the room.

And then begin to take in the sounds inside the room.

There's no need to name them or identify them just let the vibrations come in.

And now we'll begin a scan through the body where you'll use your mind to bring attention and focus to the various body parts that I'll name.

Let's start with the right side.

Bring your awareness to the right side of your body.

The right hand thumb.

Second finger.

Third finger.

Fourth finger.

And fifth pinky finger.

The palm of the right hand.

The back of the hand.

Right wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Armpit.

Right waist.

Right hip.

Thigh.

Knee.

Lower leg.

Ankle.

Heel.

Sole of the right foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

And fifth little toe.

Now bring your awareness to the left side of the body.

The left hand thumb.

Second finger.

Third finger.

Fourth finger.

And fifth pinky finger.

The palm of the left hand.

The back of the hand.

Left wrist.

Third hand.

The back of the hand.

Left wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Armpit.

Left waist.

Left hip.

Thigh.

Knee.

Lower leg.

Ankle.

Heel.

Sole of the left foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

And fifth little toe.

Now come to the back of the body.

The back of the head and shoulders.

The right shoulder and then the left shoulder.

The right shoulder blade and left shoulder blade.

The right side of the spine.

The left side of the spine.

The right back side.

Left back side.

The back of the right leg.

Back of the left leg.

And now bring your awareness around to the front of the body.

First the forehead and eyebrow center.

And then the right eyebrow and left eyebrow.

Right eyelid.

Left eyelid.

Right eye.

Left eye.

Right ear.

Left ear.

Right cheek.

Left cheek.

Right nostril.

Left nostril.

Upper lip.

Lower lip.

Chin.

Chest.

Belly.

Front of the right leg.

And front of the left leg.

Now bring your awareness to the whole right leg.

The whole left leg.

And then both legs together.

The whole right arm.

The whole left arm.

And then both arms together.

Now bring your awareness to your whole body.

From your head,

Arms,

Torso,

And legs.

Bring your awareness to the whole body.

The whole body.

The whole body releasing into the mat.

Into Mother Earth.

We will now go on a journey.

This journey takes place in a log cabin deep in the woods.

And as we do so,

Let your mind be free to travel.

And don't become attached to any single setting or image.

In your mind,

You are a traveler and enjoying an adventure.

Let's begin.

Visualize in your mind that it's a beautiful yet somewhat chilly spring evening.

You're in a log cabin deep in the woods.

And even though it's chilly outside,

You're warm and cozy inside.

As you sit in a cushy chair next to the fireplace,

You feel the warmth of the fire on your hands,

On your face,

And even on your legs and feet.

Feel the deep warmth of the fire.

Feel yourself totally and fully basking in the deep warmth of the fire.

Notice the crackling and popping sound of the fire.

And notice the flickering flames of the fire.

The golden yellow,

Orange,

And even some blue flames,

They're dancing in the fireplace.

And they're illuminating the shadows of the room.

Your entire being is focused on the dancing flames and the captivating light and warmth of the fire.

The warmth of the fire envelops you like a cocoon.

You're completely absorbed in the quiet beauty of the fire.

And then,

As if on cue,

Your gaze lifts to the window and to the sky outside of the log cabin.

You observe an entirely different kind of light outside.

You see the rising full moon,

A magnificent silvery white light that's illuminating the darkness.

As if pulled by a magical magnetic force,

You know you must go outside to see that beautiful moon and to feel the energy of beautiful Luna.

So you leave your perch by the fire and you walk to the closet.

You grab your coat and your hat and you head outside.

And the moment you step outside,

Though,

You feel a rush of cold air and the cold wind beats on your face.

It's a surprising contrast and much different than the warmth of the dancing fire in the log cabin.

You feel the cold air pressing on your cheeks and on your fingers.

You feel the cold air traveling down the nape of your neck.

You stop in your tracks and you take some time to bundle up tighter,

Zipping up your coat now and raising the color of your coat up toward your ears.

You pull your hat down further on your head so it's fully covering your ears now.

And then you find your gloves in the pockets of your coat and you quickly put them on.

Now you're ready.

So off you go into the moonlit night.

You're absolutely mesmerized by the silvery white light surrounding you.

It feels like dusk,

Yet it's deep into the night.

The time that you spent getting prepared in the cold outdoors has helped your eyes adjust,

Though.

So you set out on a path that's very well known to you,

The leaves crunching underneath your feet as you venture on the path.

Then you observe the moon shadows that are being cast by the moon.

They're dancing in and out of the trees and across your path as you venture forward.

You even see your own form in the moon shadows that are casted by beautiful Luna.

You stop and pause for a moment on the path to breathe in this pristine surrounding and to fully experience that cold,

Deep quiet deep into the night.

And as you're absorbed in the stillness,

You hear a distinctive sound of an owl.

So you close your eyes and you listen.

You let that sound of the owl wash through you.

And then when you open your eyes,

Your gaze leads you to the owl.

The owl is sitting on a tree branch not far from you,

And the owl is looking down at you completely still.

For just a moment,

You lock eyes with the owl.

And then all at once,

The owl abruptly takes flight and swoops right over your head.

A perfectly executed flight.

So beautiful,

So graceful.

You decide to venture a little further on the path so you can see and visit and feel the energy of one of your favorite trees,

An old giant cedar tree.

So when you arrive at the base of the tree,

You remove your gloves and you touch the sturdy trunk of this old tree.

You feel the texture of the tree's bark,

And somehow it's both soft and scratchy at the same time.

Your hands can feel the stability of the tree.

And then suddenly the wind picks up and the branches start to move around and dance.

You can feel the movement of the tree as your hands are still on the tree trunk.

And then one of the branches comes close to you and you grab a hold of it.

You pluck off just a bit of the cedar and you rub it between your fingers.

Closing your eyes,

You drink in the magical healing essence of this beautiful old cedar tree.

You then turn around and lean your back against this magnificent tree.

You close your eyes and you reflect on this engaging evening full of light and dark,

Silence and sound,

Motion and stillness.

And in it all,

You feel a deep sense of reverence,

Beauty and awe.

And now rest until you hear the sound of my voice again.

.

.

.

.

.

.

.

.

.

.

And as you hear the sound of my voice again,

Begin to become aware of your physical body again.

And start to bring your awareness back to the room.

Begin to tune back into your senses again.

Maybe you begin to hear the sounds in the room,

The sounds outside the room.

And maybe feeling the weight of your body on the earth or the weight of your clothes or the blanket.

Take some time now to honor this space that you're creating.

Just letting your mind and your being be silent.

And letting yourself really expand into a new way of being.

Sometimes it can take a while before you feel like you're all the way back from your yoga nidra.

And this is called the hypnogoic state.

So go ahead and just enjoy this sweet space.

This is the place where transformation can take place.

And then I would invite you once again to recall the intention that you made earlier at the beginning of the session today,

Your sankalpa.

Go ahead,

Recall your heart's desire and state it silently to yourself once again three times.

And then as you are ready,

I would invite you to start to bring some gentle movement back into your body.

Whatever that is for you.

Perhaps starting by wiggling your fingers and your toes.

Maybe rotating your wrists,

Your ankles.

Maybe moving your head from side to side.

Whatever feels best for you and your body.

And then as you are ready and at your own pace,

You may roll gently over to your side and just rest there on your side for a moment.

You stay right here for as long as you like.

Or if you are ready and if you choose to do so,

You may begin to make your way back to an upright seated position.

Regardless of where you are,

I'd like to welcome you back from your yoga nidra.

And I'd also like to thank you for sharing your practice with me today,

For allowing me to be your guide.

Before I send you off,

I'll share this with you.

May love and light fill your heart.

May love and light fill your mind.

And may love and light surround you always.

Namaste.