Welcome to this grounding yoga nidra where we'll shift from an overactive mind back into the body,
Balance your energies,
And connect with the grounding element of earth and structure.
Let's prepare with a shanti mantra.
Feel free to repeat after me on each line.
Sarve Shamsvastir Bhavatu Sarve Shamsvastir Bhavatu Sarve Shamshantir Bhavatu Sarve Shamshantir Bhavatu Sarve Shambhurnam Bhavatu Sarve Shambhurnam Bhavatu Sarve Shambhungalam Bhavatu Sarve Shambhungalam Bhavatu Now,
Lying down comfortably on your back,
Your side,
Or your abdomen,
Or sitting up supported,
Any position is fine.
Stretched,
Curled,
It doesn't matter.
Listening to the body and choosing the position that best suits you right now for this practice of grounding.
Getting ready for this grounding practice of yoga nidra,
Cushioning your head with a pillow or blanket,
Cover yourself with a blanket if it helps you feel grounded,
Or maybe two blankets.
Maybe you'd like to hug a bolster or blanket.
Maybe if you're lying on your abdomen,
You'd like the weight of a folded blanket on your back.
Maybe an eye pillow to soothe your eyes.
Just listening in and answering the call.
What is your body asking for in this moment?
Propping and positioning yourself in any way you'd like right now.
During this practice,
You can move your body anytime you need,
But make yourself so comfortable that you won't want to move.
Check that everything is just right.
Check that your feet are comfortable.
Legs are comfortable.
Hips are comfortable.
The whole back.
Arms and hands.
Shoulders.
Neck.
Jaw,
Tongue,
Forehead.
The whole body as comfortable as can be.
Feel the support of the surface beneath you.
Let it hold you as you completely surrender to gravity.
Letting go into the support.
Allow your body to sink into the earth beneath you.
Settling into the earth.
Held by the earth,
Unconditionally,
Without expectation.
Nothing expected of you.
Nothing to do.
Take a deep breath in.
And as you exhale,
Let go of anything you think you need to do right now.
There's nothing you need to do.
Nothing you have to think about.
Set everything aside.
Body is settling in.
Attention is drawing inward.
Inhale,
Feeling present in this moment.
Exhale,
Letting go of anything outside of this moment.
Inhale,
Feeling present in this moment.
Exhale,
Letting go of anything outside of right here,
Right now.
Allow your sense of hearing to extend out,
Like a microphone.
Receiving sounds,
But without analyzing.
Simply receiving objectively.
Receiving any sounds.
The farthest sounds.
Near sounds.
Maybe even the sounds within your own body.
The sound of your own breath.
Become aware of the body.
Be aware of your whole body from the top of your head down to the toes.
And from the toes up to the crown of your head.
Be aware that your body is resting comfortably.
Feel stillness in your body.
If at any time you need to move,
Then move.
Otherwise,
You're free to settle into the comfort you've built for yourself.
Free to settle into your comfortable rest nest.
Free to do nothing.
Absolute comfort.
Just as you like it.
Just for you.
Effortless.
Yoga Nidra has now begun.
Now move your awareness into the body.
Deep into the bones.
Taking an effortless journey throughout the body from point to point.
Freely shifting awareness from one point to the next.
Don't get stuck on any one point.
No need to concentrate,
Think,
Or analyze.
There's no way to do this incorrectly.
Simply keep moving awareness swiftly and freely.
Starting by becoming aware of the right side of the body.
Become aware of the right hand.
Right hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Effortless.
Right wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right side of the ribs.
Right side of the waist.
Hip.
Thigh.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Awake and aware.
Move awareness to the left side.
Become aware of the left hand.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Left wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Left side of the ribs.
Left side of the waist.
Hip.
Thigh.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Awake and aware.
Move to the crown of the head.
Crown of the head.
Forehead.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
Eyebrow center.
Sweeping awareness.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
Chin.
Throat center.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Heart center.
Navel.
Pelvis.
Move awareness to the back of the body.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
Crown of the head.
Move awareness down to the whole right leg.
The whole left leg.
Both legs together.
The whole torso.
The whole right arm.
The whole left arm.
Neck.
Head.
The whole front of the body.
The whole back of the body.
Become aware of the whole body together.
The whole body together.
The whole body together.
Now become aware of the breath in the nostrils.
Just as it is.
No need to do anything.
Simply be aware of the breath.
Notice the breath coming in like two streams through the nostrils.
Feel the streams flowing in along the floor of the nasal passages.
Feel the breath flowing out.
Streams of air flowing in along the floor of the nostrils.
Streams of air flowing out along the floor of the nasal passages.
Bring awareness to your right nostril.
Follow the inhalation through your right nostril.
As you exhale,
Feel it flow out through your left nostril.
Keep awareness on the left nostril as you inhale.
As you exhale,
Feel the breath flow out through the right nostril.
Mental alternate nostril breathing.
Inhale through the right nostril.
Exhale through the left nostril.
Inhale through the left nostril.
Exhale through the right nostril.
Inhale through the right nostril.
Exhale through the left nostril.
Inhale through the left nostril.
Exhale through the right nostril.
Count 4.
Keep counting up to 54.
If you lose track,
Start again.
Awake and aware.
Now let go of the count.
Completely let go of the count.
It doesn't matter what number you got to or if the mind wandered.
Simply let go of the count.
Shifting to inner wisdom now.
Effortlessly tapping in.
There is an infinite well of knowledge within you.
A series of symbols will be named.
The mind might or might not spontaneously project images.
There is nothing for you to manifest,
Search for,
Or think about.
Nothing to do at all.
Simply be the witness.
As if watching clouds in the sky.
Images or no images,
It doesn't matter.
Watching with detached awareness.
A green field.
A green field.
A green field.
A grey elephant.
A grey elephant.
A grey elephant.
Muddy boots.
Muddy boots.
Muddy boots.
The pyramids.
The pyramids.
The pyramids.
A mossy rock.
A mossy rock.
A mossy rock.
A steaming mug.
A steaming mug.
A steaming mug.
Thick tree roots.
Thick tree roots.
Thick tree roots.
A dusty road.
A dusty road.
A dusty road.
Heavy quilt.
Heavy quilt.
Heavy quilt.
Starry sky.
Starry sky.
Starry sky.
If any insights spontaneously occurred to you,
Take them with you.
If not,
That's also fine.
Know this time has been useful in awakening your creativity and intuition.
Once again,
Become aware of the breath.
Be aware that the body is breathing.
Feel the sensation of your abdomen and chest rising and falling with each breath.
Feel the sensation of breath through the nostrils.
Notice the sensation of your body resting.
The position of your body.
Any props under,
On,
Or around your body.
Notice the texture of any fabric against the skin.
Notice the temperature of the air on your skin.
Be aware of the physical body.
Externalize your awareness,
Listening for sounds within the room.
Become aware of the room you're in.
The floor,
The walls,
The ceiling,
The objects in the room.
Awareness of the room you're in.
Awareness of your body resting comfortably in the room.
Take a deep breath.
Bringing awareness back into the body and back into the room.
Yoga Nidra is now complete.
Begin to wiggle your fingers and toes.
Stretch or move your body.
Stretch or move your body any way you like.
And if you're lying down,
When you're ready,
Roll to your right side.
Take a few deep breaths.
If you are lying down,
Press yourself up to sitting.
Keep your eyes closed if you can.
Take as much time as you need.
Sitting up,
Back straight,
As straight as you can make it.
Top of the head rising toward the ceiling.
Take a few deep breaths in.
Feeling the energy start to rise again,
Yet feeling grounded and connected to the earth beneath you.
Feel your connection to the earth beneath you,
Stable and secure.
We'll finish by chanting Aum and Shanti three times each.
Aum is a universal mantra,
And Shanti means peace.
Aum Shanti Shanti When you're ready,
Softly,
Slowly open your eyes.
Adjusting back into the room,
Back into your day,
Refreshed and grounded.
