For a more grounding effect for this yoga nidra,
It is recommended that you do this outside,
Lying down on the grass or a mat connecting to the earth.
But if that is not possible for you at this time,
That is okay.
You can do it from the comfort of your own bed using visualization.
Wherever you are doing this,
Please try to get as comfortable as possible.
Grab a pillow for under your head,
A bolster to prop up your knees,
A blanket or an eye mask,
Anything you need to get as comfortable as possible.
Once you are ready,
Lie down on your back in shavasana,
Legs slightly wider than hip width apart,
With your feet flopped a little sideways,
Arms away from the body with the palms facing downwards towards the earth for more grounding.
In yoga nidra,
We try to remain in complete stillness,
But if you need to move during the practice,
That is okay.
Please just do so mindfully.
Now adjust yourself one last time,
Taking a big stretch,
Sink deeper down into the earth to find that extra 5 to 10% comfort before coming to complete stillness.
Now begin to take notice of your breath.
Don't change anything,
But just notice the natural breath.
The rising and falling of the belly with every in and out breath.
Now begin to deepen the breath,
Taking deep breaths in through the nose and letting it out very slowly through the mouth.
In through the nose and out through the mouth.
In through the nose and out through the mouth.
And with every inhale you are drawing up warmth and healing from the earth.
And with every exhale you are letting go of everything that does not serve you anymore.
Sending it back down to the earth center to be cleansed and renewed.
Start to notice how your body is feeling against the ground.
Noticing one by one each body part that is physically connected to the earth.
Noticing any feelings or sensations at each part.
What do you notice about the points that are connected to the ground?
What energy do you feel shifting from your body to the earth or from the earth to your body?
Now imagine roots starting to grow from your feet reaching deep down into the earth's core.
And with every breath the roots grow bigger and bigger leaving you feeling calmer and stronger with every breath and more firmly rooted into the ground.
Knowing that the earth is always there for you,
Supporting you.
And now it is holding you and giving you all the strength and healing that you need right now.
It is now time to set your Sankalpa an intention-based affirmation that is a short positive precise statement set in the present tense.
Try to come up with one naturally from your heart's deepest longing.
Once you have your Sankalpa state it to yourself three times with feeling and purpose.
We will now begin a rotation of consciousness experience.
You will transfer your awareness swiftly to different parts of your physical body while remaining still.
Allow your mind to quickly transition from part to part.
Please stay alert but do not strain to follow my script.
This should be a relaxing journey through the different parts of your body.
Think of the part of the body or see it in your mind's eye whichever you find easier.
But make sure not to actually move a part of your body being mentioned.
Become aware of your right hand.
Now draw your awareness to your right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm,
Back of the hand,
Your right wrist,
Forearm,
Elbow,
Upper arm,
Your right shoulder,
Armpit,
Right side of your body,
Waist,
Hip,
Right thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the right foot,
Top of the right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Become aware of your left hand,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm,
Back of the hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side of the body,
Waist,
Hip,
Left thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the left foot,
Top of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Moving on to the back of your body,
Become aware of the right shoulder blade,
Left shoulder blade,
Right glutes,
Left glutes,
The whole of your spine and back together.
Move to the front of your body,
Draw your awareness to the top of your head,
Move to your right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Eyebrow center point,
Right eye and eyelid,
Left eye and eyelid,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Chin,
Throat,
Right side of the chest,
Left side of the chest,
Middle of the chest,
Navel,
Abdomen,
Pelvis,
Pelvic floor,
The whole of the right leg,
The whole of the left leg,
Both legs together,
The whole right arm,
The whole left arm,
Both arms together,
The whole back of the body,
The whole front of the body,
The whole body,
The whole body,
Feel the whole body together on the earth,
Remaining awake and aware,
Feel your whole physical body resting,
Completely still and relaxed,
Softening and sinking,
Visualize your whole body relaxed and resting on the earth,
Now let go of the body and bring your awareness to the breath,
Draw your attention to the natural in going and outgoing of the breath,
Feel the breath moving along the passage between the navel and the throat,
From the in breath it rises from the navel to the throat and on the exhale it descends from the throat down to the navel,
Be completely aware of the breath,
Navel to throat,
Throat to navel,
Do not try to force the breath,
Just awareness,
Maintain the awareness and at the same time begin counting your breaths backwards from 54 like this,
I am breathing in 54,
I am breathing out 54,
I am breathing in 53,
I am breathing out 53,
I am breathing in 52,
I am breathing out 52 and so on from 54 to 1,
Count to yourself mentally as you follow the rise and fall of your breath from navel to throat and down from throat to navel,
Total awareness of breathing and counting,
The breathing is slow and relaxed,
Please continue counting.
I am breathing out 54,
I am breathing out 53,
I am breathing out 54,
I am breathing out 54,
I am breathing out 53,
I am breathing out 54,
I am breathing out 54,
I am breathing out 55,
I am breathing out 54,
I am breathing out 55,
I am breathing out 55,
I am breathing out 54,
I am breathing out 55,
I am breathing out 54,
I am breathing out 55,
I am breathing Shift your awareness to the space between your eyebrows.
A number of objects will be named.
Visualise them as best as you can.
We will move quickly from one object to another.
Visualise darkness.
Darkness.
Pink rose.
Waves of the ocean.
Blue sky.
Dark night.
Night.
Tiny shiny stars in the night.
Snow capped mountains.
Ships sailing on the high seas.
White sandy beach.
Forest with tall and dense trees.
Small hut in the woods.
Stormy night.
Full moon.
Rising sun.
Now visualise a tree that you are very familiar with.
Begin to notice the unique characteristics of that tree.
Now see yourself walking towards that tree.
Find yourself a comfortable shady spot to sit under the tree.
Your eyes are closed.
You are now entering this deep state.
Where you are feeling very calm.
Tranquil.
Peaceful.
Now allow yourself to feel that same feeling that you are experiencing.
That meditative posture feeling under the tree now.
And rest in this tranquility.
Rest in this space.
Rest in peace.
Rest in peace.
Rest in peace.
Rest in peace.
Rest in peace.
Rest in peace.
Rest in peace.
Once you come back from this deep space,
Return to the natural breath.
And stay with your breath.
Inhalation.
Exhalation.
Exhalation.
Now return to the same Sankalpa from the start of the practice.
And state it again three times.
Three times with feeling,
Purpose,
The present truth.
It is the truth.
See if you can notice any sounds in and around you and perceive them one by one.
Now begin to bring your awareness back into the body without moving anything.
Just notice the parts of your body that are touching and connecting with the earth.
And when you are ready,
Start with some small movements of the body.
Maybe wiggle your fingers,
Move your feet.
Then turn slowly at your own pace into some bigger movements.
Maybe some stretches.
And when you are ready,
Roll over onto the right side of your body into fetal position.
And take at least five deep breaths before moving your way back up to a seat.
Feeling grateful to the earth for its support and healing.
The practice of yoga nidra is now complete.
Thank you.
