Short Yoga Nidra - Nature

This short practice of Yoga Nidra can be practiced at the start or the end of your day. In this practice you are invited to welcome a Sankalpa, an intention, you will be guided in a rotation around the body, connecting with your breath and then we will gently move in to images in nature, working down to the root chakra right up to the crown chakra.

Transcript

This practice today is a short yoga nidra to awaken and ground the body. We'll be focusing on a simple body scan, Some awareness of our breath and a very short visualization out in nature to connect you with the land whilst raising your vibration as we connect all the way to the crown of your head. So find in your comfortable position. You might be lying in bed and you might be seated for your practice, Whatever works for you. And as you settle into your space, Letting out a long exhalation on your next breath. Creating space for this new day, Bringing awareness to your breath, The sound of your breath. If it's possible connecting to any other sounds that you might hear close by and in the distance, Allowing each sound to come and go, Merging into your practice. If you have your own intention today, A sankalpa, Then just gently repeat that back to yourself three times. And if you're not working with a sankalpa, That's okay. You can simply repeat the words back to yourself. I am grounded. I am here. Starting with a rotation of awareness around the body. You might like to imagine golden, Warm, Nourishing light at the top of the head, The left ear, The right ear, Both ears together, The left eye, The right eye, Both eyes together, The face, The lips, Nose, Forehead, Back of the head, Golden light on your left shoulder, Left elbow, Left wrist, Palm of the hand, Back of the hand, The whole left hand, The whole left arm, Your right shoulder, Right elbow, Right wrist, Palm of the hand, Back of the hand, The whole right hand, The whole right arm, Your heart space, The upper belly, The lower belly, Left hip, Left knee, Left ankle, Sole of the foot, Top of the foot, The toes, The whole left foot, The whole left leg, The right hip, Right knee, Right ankle, Sole of the foot, Top of the foot, The toes, The whole right foot, The whole right leg, The base of the spine, Lower spine, Mid spine, Upper spine, Back of the neck, Back of the head, The top of the head, The whole head, The whole left arm, The whole right arm, The whole left leg, The whole right leg, Feeling the whole body, The whole body grounded and resting, Gently moving your awareness now away from the body and bringing your focus to your breath, Watching the natural rhythm of your breath, Noticing if your body moves as you breathe in and out, Finding nourishment as you breathe in fresh energy, And on the out breath, Letting go of anything that doesn't need to be here in this space or in this time, You might notice a slight pause between the in breath and the out breath, Honoring the pause, Feeling the vibration of the breath, Noticing the air as it moves in through the nose and out through the mouth, As you let go of the breath, Moving your awareness now away from the body, Your awareness now to your mind's eye, Taking yourself to a place in nature, It might be somewhere that you've been before, It might be somewhere new, And out in this place you see a magnificent tree, This tree is calling you closer, You find a place to sit, Might be a bench, A rock, Or you might like to sit by the tree, Allowing the trunk to support your back, Imagine your roots from the base of your spine, Connecting and intertwining with the roots of this tree, The roots go deeper into the earth, All the way down to the core of mother earth, Perhaps you can sense the stability as you reach the crystalline core, As you rest here for a few more moments, Taking a breath and allowing these energetic roots to wrap all the way around the earth, And as you awaken your roots, Moving back up through the earth, Connecting with your feet, The base of your spine, Moving up to your heart, To the top of your head, Reaching golden white, Beaming light, The crown of your head, This healing light is providing nourishment, And relaxed, Perhaps you can reach higher above the crown of your head, Stretching up to the roof, Perhaps even further to the sky, To the planets, The universe, Resting in this infinite golden light, Connecting with two questions today, What is serving you well? Right now, What are you grateful for? Allowing the golden light to wrap around your whole being, Merging into the center of your body, Your core, And now, Allowing the images of this place in nature to gently dissolve, Know that you can always return to this place, To this practice, Bringing your awareness gently back to your sankalpa, If you had one, Repeating it three times, And then gently bringing some movement back into your body, Gently stretching out the fingers and the toes, Stretching anywhere else that feels good for you right now, Bringing in the awareness of the sounds around you, Gently when you feel ready, Opening your eyes, Welcoming yourself back into this space, Thank you for spending this time to practice yoga nidra with me, Loka samastah, Sukhinu bhavantu, May you go well, May you be happy, May you be free, Namaskar