Each morning we're given a precious gift,
Time,
Collection of moments.
Yet,
We often undervalue the present while striving for a future moment we imagine will bring fulfillment.
Where the attention goes,
The energy flows.
In this Yoga Nidra,
We'll anchor ourselves in the present,
Releasing thoughts and embracing the sensations.
Simply allow yourself to feel,
To be and experience yourself in the here and now.
So go ahead and snuggle up with your blankets,
Taking the time to settle into your restorative supine position.
Gently close your eyes,
Take a nice deep breath in through your nose and exhale through the mouth.
Inhale as you sense your belly expand.
Deep inhale through the nose.
Exhale through the mouth.
Deep breath in through the mouth.
Once again,
Inhale through the mouth.
Slow exhale out through the mouth.
And final deep breath in through the mouth.
The awareness breathing in and breathing out.
Enjoying the simple experience of conscious breathing.
And then,
Let's form the intention or sankalpa for this Yoga Nidra.
It can be only one word or a short sentence.
It should resonate with you and be positive.
If you don't have a sankalpa of your own,
I have one for you.
I trust that this moment is exactly where I'm meant to be.
Repeating it in your mind three times with your full awareness.
If you're listening with your headphones,
Notice the background music.
Are there any smells that you are aware of in this moment?
How about the temperature in the room you are at?
Are there any sounds that you are aware of in this moment?
Simply notice these sensations,
Allowing yourself to settle into the experience.
I'm going to guide you through a full body scan.
Simply follow the sound of my voice and let your awareness move from one body part to the next.
Roof of the mouth.
The whole jaw.
The sensation of the air flowing in through your nostrils.
Tip of the nose.
Let them sink deeper into you,
Releasing any tension from the tiny muscles around the eyes.
Crown of your head.
The sensations as you move your awareness down the scalp in all directions.
The contact of your head with the surface on which it is resting on.
The back of your neck.
The pit of the throat.
All five fingers.
And then include your whole right arm into your awareness.
And over to the left collarbone.
Left shoulder.
Sensations in your left palm.
Right side of the chest.
Left side of the chest.
Center of your chest.
And inviting the awareness down to your right hip.
Lower leg.
Sensations in the sole of your left foot.
And the whole left leg.
Tailbone.
Your right shoulder blade.
And then sense your whole torso.
And then your whole pelvic board.
Both legs simultaneously.
Hold head.
And allowing your whole body into the surface you are resting on.
Feel the gentle rhythm of your breath.
Being in the present.
Feel the support of the Earth steady.
As we move deeper into religion,
I'll introduce a few affirmations for grounding you in the present.
You can repeat them in your mind or simply listen.
The time I truly possess and I cherish it is open to the possibilities of the present moment.
Focus on the beauty around me.
The future,
Present is my home.
I choose to focus on the beauties.
I trust that this moment is exactly where I'm at.
Feel free to return to your sankalpa any time you feel disconnected from the present moment.
Take a moment to time you've given yourself a gift of presence.
Deepening this peaceful state.
And as you prepare to return to here,
Exactly where you're meant to be,
Digging in your surroundings.
I thank you so much for listening,
For your time and energy.
My name is Nikolina and I hope this guided yoga nidra for grounding has been meaningful to you.
I'd like to hear about your experience and also how do you connect with the present moment naturally.
By being in nature,
Journaling,
What brings you into the here and now,
Freely share it in the comments.
Take care of yourself.
Namaste.
