Yoga Nidra For Grounding In The Summer Flow

A grounding Yoga Nidra to help you slow down and find steadiness amidst the fullness of summer. Let the ocean tides, moonlight, and starry sky guide you back to calm. Gentle, spacious, and deeply restorative.

Transcript

Welcome,

Sweet friend.

I am grateful you're here.

This is your time to rest,

To soften,

And to ground into the flow of summer.

The summer often brings energy and movement and the fullness of life.

But within that busyness,

We also need stillness.

This practice invites you to gently pause,

To root yourself in calmness and to remember that like the ocean,

You too can be powerful and yet peaceful.

Let's return to the body,

To the breath,

And to this present moment together.

Take a moment and begin to prepare for this journey of deep rest.

Gather a few props.

Find a comfortable and safe place to lie down.

Perhaps put a bolster underneath your knees.

Cover your body with a light blanket.

Cover your eyes,

Or if you choose,

Gently close your eyes or gaze downward.

If you're not comfortable,

It's difficult for your body to fully relax,

So take a moment and adjust if you need to,

At this time or even sometime during our practice.

During our session,

Attempt to remain awake and aware.

But if at any point you find that you've drifted away from my guidance,

It's perfectly okay.

As soon as you notice that you've drifted,

Patiently return to the sound of my voice.

Allow your body to find its balance as you ebb and flow.

You may experience feelings of lightness,

And other times your body will feel heaviness as you lie upon the surface beneath you.

Embrace the feeling of heaviness,

Of being grounded by the gravitational pull of the earth and the natural relaxation process of the whole body.

Now bring to mind a vision of your inner resource,

That internal place of well-being,

Of comfort,

A place you feel safe,

Comfortable,

And at ease.

It could be a place in nature that helps evoke that feeling,

Or it can be a place with your favorite people,

Or a spiritual figure.

It can be a place from childhood,

Or a place you've always wanted to go.

It can even be an imaginary place.

Whatever place you select,

Just set yourself free so you can really feel it and embrace your senses.

A place you can envision in your mind's eye.

A place you can hear and include the nature sounds,

Or even smell the aromas or the fragrances.

It may not even be a place,

But a feeling that makes you feel safe and comfortable,

Grounded with inner contentment and peace.

Notice how there's internal stability present in this feeling safe,

And know that you can return to this inner resource at any time during this practice or during your daily life.

As we begin to settle in,

Let's set an intention to guide us on this journey of deep rest.

If you have an intention,

You're more than welcome to use it,

Or I invite you to use the following.

Just silently repeat it to yourself three times.

I am grounded and calm.

I am grounded and calm.

I am grounded and calm.

Let your intention settle gently into your heart.

No need to force it or perfect it.

Just a soft whisper of truth to guide you.

Bring your awareness to your precious breath,

Your lifeline.

Notice the gentle rise of your chest as you inhale,

And then let the gentle release when you exhale.

Feel the flow of the breath as the air flows into your nose,

Along the sinus cavity,

Into the lungs,

Then releases what the body no longer needs,

Letting the breath flow up the trachea,

Out the mouth,

Or through the nose.

Normal breath in,

Normal breath out.

Let's start with a reverse count of the breath,

Starting with 7.

Breathe in 7.

Breathe out 7.

Inhale 6.

Exhale 6.

Inhale 5.

Exhale 5.

Inhale 4.

Inhale 3.

Exhale 3.

Inhale 2.

Breathe in 1.

Breathe out 1.

Now bring your awareness to your physical body.

Feel the body lying on the surface beneath you.

Feel the surface supporting you,

Grounding you,

Embracing the body with comfort,

Allowing the body to relax,

To relax deeply with ease.

Bring your awareness to the crown of your head.

Direct all your awareness to the crown of your head.

Notice how you are aware of it,

How you feel it,

Without necessarily having to see it,

Touch it,

Or move it.

Now move your awareness to the forehead,

Right temple.

The space between the temples.

The right ear.

The curvature of the outer ears.

The canal of the inner ear.

The space between both ears.

Feel the sensation of the skin between your brows.

Soften the skin between your brows.

The right eyebrow.

The left eyebrow.

Bring your awareness to the right eye.

The left eye.

Eyelids closed.

Eyelashes gently resting on the skin beneath the eyes.

Bring your awareness to your nose.

Right nostril.

Left nostril.

Cheekbones.

The upper lip.

The lower lip.

The tip of the tongue.

The base of the tongue.

The roof of the mouth.

The teeth.

The jaw.

Chin.

Feel the whole face together.

The whole face together.

The whole head.

Sensation rising and dissolving of the whole head.

Now move your awareness to the right thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Tips of all five fingers.

Feel the palm of the hand.

Back of the hand.

Right wrist.

Right forearm.

Upper arm.

Right shoulder.

Underarm.

Right side of the ribcage.

Waist.

Right hip.

Low leg.

Ankle.

Heel.

Sole of the right foot.

Arch of the foot.

Top of the foot.

And all the toes.

Now feel the entire right side of the body.

Awareness floods the whole right side of the body.

Now move your awareness to the left thumb.

Direct all your awareness to your left thumb.

Notice any feelings or sensations present in the left thumb.

Index finger.

Middle finger.

Ring finger.

Fingertips of all five fingers on the left hand.

Feel the palm.

Back of the hand.

Left wrist.

Forearm.

Left shoulder.

Underarm.

Left side of the ribcage.

Waist.

Left thigh.

Low leg.

Heel.

Sole of the left foot.

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

The back of the calves.

Hamstrings.

Lower back.

Mid-back.

Upper back.

Shoulder blades.

Backs of the arms.

Backs of the hands.

The curve of the back of the neck.

The weight in the back of your head.

The whole back side of the body.

The whole back side.

Feel the right side of your body relax and soften.

And the whole left side of your body relax and soften.

Now feel the whole body relax and soften.

Letting all movement go except for the gentle rise and fall of the chest as you breathe effortlessly in.

And now welcome the sensation of coolness to your body.

Sensing all the places where your body is cool.

Feel all the places in your body where your body feels cool.

How does coolness feel on your body?

Where does your body feel it?

And now welcome the sensation of warmth to your body.

Sensing all the places where a warm feeling is occurring.

Feel all the places where there's a warm sensation.

How does warmth feel in your body?

Where do you feel it?

Come back to the feeling of coolness.

Feeling all the areas that feel cool.

Then welcoming warm sensations.

Can you sense both opposing sensations at the same time?

In your mind's eye,

Imagine yourself lying on a warm,

Quiet beach as the sun begins to set.

The sand beneath you is soft and cool,

Cradling your body,

Holding you just as you are.

With every breath,

You feel the steadiness of the earth beneath you.

Solid,

Grounding,

Dependable.

In the distance,

You hear the soft rhythm of the waves coming in and going out,

Like the steady inhale and exhale of life itself.

The ocean reminds you there is wisdom in rhythm.

There is peace in surrender.

Above you,

The sky begins to deepen into twilight.

The moon rises slowly over the water,

Casting a gentle silver glow on the surface of the waves.

The tides follow her,

Pulled and released,

Effortlessly guided.

You feel that pull too,

A quiet call to release what is heavy,

Grounding into what's true.

As you gaze upward into the vastness of the night sky,

Stars twinkle overhead like scattered pearls.

You feel the connection between sea and sky,

Earth and body.

Here,

You're deeply supported.

Here,

You're part of something vast,

Wise,

And unshakable.

Here,

Sweet friend,

You are home.

Abiding in pure awareness.

Deeply resting.

Feeling grounded and calm.

As this practice comes to a close,

Know that you can return to this grounded state any time.

Like the tide returning to the shore,

You too can return to yourself.

Carry this feeling with you through the rest of your day,

Or even the night.

Grounded.

Softened.

At ease.

Thank you for taking this time.

May you move through this season feeling centered,

Supported,

And free.

Until next time,

Sweet friend.

Just breathe.