Welcome to this practice of yoga nidra.
Today we will focus on the feeling of groundedness.
Let's take a few moments to get comfortable.
Using whatever props or items you need to feel supported during your practice.
As we settle in,
Begin to bring awareness to your breath.
Notice how your breath feels in your body.
With each inhale,
Inviting in softness and ease.
With each exhale,
Allowing your body to feel heavy on the ground.
Melting away any tension you may feel.
Either saying out loud or to yourself.
I invite you to repeat the following words after me.
Here begins the practice of yoga nidra.
I will do my best to stay awake.
I am open to receive whatever I need to receive.
Here begins the practice of yoga nidra.
I will do my best to stay awake.
I am open to receive whatever I need to receive.
Here begins the practice of yoga nidra.
I will do my best to stay awake.
I am open to receive whatever I need to receive.
Now I invite you to repeat the following intention after me three times.
I am grounded and supported by the earth beneath me.
I am grounded and supported by the earth beneath me.
I am grounded and supported by the earth beneath me.
Now we will bring our awareness to different areas of our physical body.
As we bring our awareness into specific areas,
Allow yourself to experience that area fully.
Noticing any sensations without judgment or overthinking.
Begin by bringing awareness to your feet.
Notice your toes,
The soles of your feet,
And your heels.
Bring awareness into your calves,
Around your knees,
And into your thighs.
Bring awareness into your hips and glutes.
Bring awareness into your spine.
Bring awareness into your shoulders,
Creating a little extra space between your ears and shoulders,
And allowing your shoulders to feel heavy and relaxed.
Bring awareness into your arms.
Notice how your muscles feel.
Bring awareness into your fingers and hands.
Bring awareness back into our arms,
Through our shoulders,
And into our neck.
Bring awareness into the back of your head,
Over the crown of your head,
And into your face,
Softening your forehead,
Your eyes,
And your jaw.
Bring your awareness into all the body parts that are touching the ground,
Feeling grounded and allowing the earth to cradle you.
Begin to bring awareness to your breath.
Feel your breath in your body.
Breathing through your nose,
Feel the coolness of your inhale,
And the warmth of your exhale.
Bring your awareness to the base of your spine.
As you breathe in,
Feel your breath move up your spine to the crown of your head.
As you exhale,
Feel your breath moving back down to the base of your spine.
Take several breaths here.
Inhale,
Feeling the breath move up your spine.
Exhale,
Feel your breath move down your spine.
Inhale,
Feeling the breath move up your spine.
Exhale,
Feel your breath move down your spine.
We will now move through a series of sensations in the body.
As I say the sensation out loud,
Experience the sensation in your body fully,
Without judgment or overthinking,
Floating,
Sinking,
Light,
Heavy,
Heavy,
Rigid,
Airy.
Now imagine you are lying in a wide open meadow.
The earth beneath you is warm and steady.
Soft grasses cradle your body,
Shaping perfectly around you,
As if the land itself is holding you.
Above you,
The sky stretches endlessly,
Vast and blue.
You feel safe here.
There is nothing to do,
Nowhere to go.
In the distance,
Tall pine trees sway slowly in the breeze.
Their movement is unhurried,
Steady,
And strong.
Feel the ground beneath you,
Solid and steady.
Imagine roots gently growing from your body into the earth below,
From your heels,
From your hips,
From your shoulders.
These roots travel down through layers of soil,
Cool,
Dark,
Nourishing soil.
With each exhale,
Your roots grow deeper.
With each inhale,
The earth sends steady,
Grounding energy back up to you.
With each exhale,
Your roots grow deeper.
With each inhale,
The earth sends steady,
Grounding energy back up to you.
Nearby,
There is a small,
Crystal-clear lake.
You can sense it even from where you rest.
The water is perfectly still,
Reflecting the sky like a mirror,
Clear enough to see smooth stones resting at the bottom.
The surface of the lake is undisturbed,
Quiet,
Glass-like.
As you breathe,
You begin to feel that same clarity within yourself.
Your thoughts settle like silt drifting gently to the bottom.
Your mind becomes calm and open.
You hear the faint sound of water touching the shore,
Soft,
Rhythmic,
Soothing.
The earth beneath you remains steady and strong,
Cradling you effortlessly.
A gentle breeze brushes across your skin.
It carries the scent of pine needles,
Fresh water,
And earth.
With each exhale,
The breeze carries away any tension that remains.
Your body grows heavier,
Melting into the earth,
Supported completely.
Now imagine the gentle warmth of the sun shining over you,
Not too hot,
Just enough to feel comfortable.
The sunlight reflects off the lake's surface like stars dancing.
You are grounded like the earth beneath you,
Clear like the lake beside you,
Open like the sky above you.
Know that this meadow,
This lake,
This feeling of deep support and clarity is always available to you.
You can return to it any time simply by remembering.
Rest here for a few moments in this steady,
Grounded presence.
Now I invite you to say to yourself,
Repeating after me,
I am grounded and supported by the earth beneath me.
I am grounded and supported by the earth beneath me.
I am grounded and supported by the earth beneath me.
Begin to deepen your breath.
Slowly and gently begin to bring movement into your body,
Maybe wiggling fingers and toes or rotating wrists and ankles.
If there's any other movement or stretching you'd like to do,
Feel free to do that.
Taking your time,
When you're ready,
Gently roll over to a comfortable side and take a couple breaths there before making your way into a seated position.
You can rest your hands on your lap or bring your hands to heart center,
Closing your eyes or softening your gaze.
Thank you for sharing your practice with me today.
Thank you for taking time for yourself,
For your self-care.
The love and light in me honors the love and light in each of you.
As we bow our heads and close our time together today,
I want to wish you a beautiful week ahead.
Thank you.
