Welcome.
Find a comfortable position,
Lying down or resting somewhere where you can fully let go.
This yoga nidra is to help you ground and rest.
Let your arms fall naturally,
Palms open.
Allow your feet to relax outward and close your eyes.
Take a deep breath in through the nose and exhale softly through the mouth.
This is your time to come home to yourself.
To rest,
To reset,
To remember that your energy is yours.
Steady,
Calm and deeply rooted.
Let's begin by simply feeling your body and the support underneath you.
Notice the points of contact,
The back of your head,
Your shoulders,
Your hips,
Your heels.
The ground is holding you.
You don't have to hold yourself up right now.
Take another deep full breath in and as you exhale imagine the weight of your whole body sinking into the support beneath you.
Feel the nervous system begin to unwind.
Bring your awareness to your breath.
Notice the rise and fall of your belly,
The gentle rhythm of your inhale and exhale.
There is nothing to change,
Just observe.
The breath knows what to do.
As we begin this practice you might like to set an intention.
It could be something simple as,
I am deeply rested.
Bring your awareness to the right wrist,
The palm of your right hand,
And all the fingers on the right hand.
Right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left wrist,
The palm of the left hand,
Elbow,
Thumb,
And all the fingers.
Wrist,
Forearm,
Shoulder.
Feel both arms at rest,
Heavy,
Warm,
Relaxed.
Now bring your attention to your feet.
Feel your right foot,
The sole,
The toes,
The ankle,
The left foot,
The sole,
The toes,
The ankle.
Awareness in both of your legs,
Knees,
Knees,
Hips,
Your whole lower body grounded,
Supported,
Safe.
Bring awareness up through the spine,
Your belly,
Your chest,
The gentle rise and fall with each breath.
Notice your heart space,
Steady and calm.
Bring your awareness to your jaw,
Let your jaw relax.
Your left eye,
All the tiny muscles behind the eye relaxing.
Right eye,
The tiny muscles behind the eye relaxing.
Forehead,
Scalp,
Your whole body resting completely still.
The earth beneath you,
The breath flowing through you.
Imagine a soft golden light at the base of your spine.
With each inhale,
It expands slightly,
Warm,
Nourishing,
Stable.
With each exhale,
Roots of light grow down into the earth,
Anchoring you,
Connecting you.
Feel this golden energy flowing gently up through your body,
Through your belly,
Your heart,
Your throat,
Your mind.
Balancing,
Cleansing,
Renewing every cell.
As you breathe,
Let the golden light wash through any heaviness,
Any scattered energy,
Any fatigue.
Replacing it with steadiness,
Clarity,
And calm strength.
Repeat silently,
I am grounded,
I am safe,
My energy is clear and restored.
Rest here in stillness for a few breaths.
Feeling the body held by the earth,
The heart open,
The mind spacious.
Feel the coolness of the inhale,
The warmth of the exhale.
Bring your awareness to the surroundings around you,
Any sounds you can hear.
Gently wiggle your fingers and toes.
Take a long,
Deep stretch as if waking from the most restful sleep.
Bring your hands to your heart and whisper softly to yourself,
I return to my day,
Grounded,
Calm and recharged.
And when you are ready,
Slowly opening your eyes.
Welcome back.
