Hello there,
Welcome to this practice of Yoga Nidra.
This is a Yoga Nidra grounding for connecting to the Earth element and so lay yourself down however you would like to arrange yourself.
You can have your legs over a bolster,
You could be seated in a chair,
However it would be comfortable for you to receive this practice.
Allow your hands to rest on the body or off the body and maybe for the first few moments allow your eyes to remain open and sense the world around you.
The walls,
The ceiling,
The sky,
Sense the objects within your range of vision.
Getting a sense of your placement right now within the room you're in or outside in the world.
Get a sense of your body in space and then when you're ready begin to allow your eyes to soften,
Maybe even allowing the your sense of vision to blur ever so slightly.
And let's turn inward,
Let's turn just for a little while,
A short while,
Let's turn our attention inside.
So slowly and gently allowing your eyelids to rest down,
Upper lids meeting lower lids and turn your attention inside,
Inside this physical body,
Feeling your way through,
Noticing sound,
Waves of sound and waves of vibration being received into this physical body.
Sense your whole entire body listening to external sound and then let your sense of listening turn inside as well,
Listening to all the little pulsations,
All the little vibrations,
All that which is within you right at this moment.
The tingling in your fingers,
The feeling in your belly and your back,
Your neck and your face,
Your legs and your feet and then bring your attention to your breath without controlling the breath in any way,
Noticing how the breath moves through you and follow the breath with your attention out and in,
In and out,
Sensing support beneath you in a wide open space all around you and now bring your attention more deeply into your body,
Sense your way deeply into your spine,
Into your internal organs,
Into your heartbeat and sense into what moves you,
What makes you feel vibrantly alive and well,
What you would like to receive from this practice of Yoga Nidra.
You might like to begin the phrase or the vision with I am,
That is what you are.
So rest back,
Let the ground hold you,
Let the heavens smile upon you and feel your intention repeat through you as you breathe into this body,
This earth body.
I'm going to begin to suggest body parts to you and you need do nothing except take your attention to the body part as I suggested and feel what is already there.
So if there's a way of making yourself a little more comfortable,
Do that and now rest your attention at the point between your two eyebrows and at this point envision the earth,
The body of earth on which you rest,
Sense sense nourishment rising up through the soil and feeding into the form of your physical body.
It might appear as though it were a light loose vapor,
It might appear as a color.
Allow it to pour in now as I direct your attention from the point between your two eyebrows to the center of your throat,
Your right collarbone,
Your right shoulder joint,
Your right elbow,
Right wrist,
Whole right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Whole entire palm and back of the hand,
The right forearm,
The right upper arm,
All the way up to the right collarbone,
Throat center,
Left collarbone,
Left shoulder joint,
Left elbow,
Left wrist,
Whole left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
The whole left palm and back of the left hand,
Left forearm,
Left upper arm,
Left collarbone,
Throat center,
Center of the chest,
Solar plexus,
Navel center,
Pubic bone,
Right hip,
Right knee,
Right ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
And right little toe,
The whole entire right foot,
The whole entire right lower leg,
Whole entire right upper leg,
Pubic bone,
Left hip,
Left knee,
Left ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And left little toe,
The whole entire left foot,
The whole entire left lower leg,
The whole entire left upper leg,
Pubic bone,
Navel center,
Solar plexus,
Heart,
Throat center,
Upper back,
Middle back,
Lower back,
Right buttock,
Left buttock,
Sacrum,
Sense your breath at the sacrum,
Breathing here into this sacred point,
Sense it opening and connecting to that earth energy directly,
Breathe,
Mother earth,
Gratefully receiving,
Ground,
Stability and nourishment into the form of your body,
Physically,
Mentally,
Emotionally,
Sensing your two arms,
Your two legs,
Your belly and your back,
Your throat and your face,
The back of your head,
Sense yourself sinking deeper into the hand of the earth mother,
Be breathed,
When you feel ready,
Deepen your breath,
Wriggle your physical earthy fingers and toes and stretch,
Flutter your eyelids open and let the world come to you,
Renewed,
Restored and replenished.
I give great thanks for being here with you today.
Namaste.
