Rounding our roots,
Yoga Nidra,
As you are finding a comfortable position,
Lying down or sitting if you prefer today.
Feel the surface beneath you,
Supporting your body.
Allow your body to feel heavy,
Letting the earth cradle you.
Simply letting the earth cradle you.
Close your eyes gently and begin to turn inward,
Getting ready to do nothing,
Nothing you need to do,
Nothing you need to be or feel.
There's no expectation,
No goal,
No way you can get this wrong.
There's nothing you need to think about.
Just getting comfortable now for this practice of non-doing,
Adjusting your body or your props in any way you need so you can sink into the comfort.
Checking in with how you feel.
Setting yourself up so you can stay awake and aware and at the same time in peaceful ease.
Check that your feet and ankles are relaxed,
Calves,
Knees,
And thighs relaxed,
Hips relaxed,
Lower back,
Middle back,
Upper back relaxed,
Whole back melting in relaxation.
Hands and arms relax.
Shoulders and neck relax.
Jaw,
Tongue,
And cheeks relax.
Eyes,
Forehead,
And scalp relax.
Whole body is completely relaxed,
Nothing to do.
Body is at ease and awareness continues on.
Yoga Nidra has now begun.
Deep within there lies a space of infinite wisdom and clarity.
In this space consider setting a personal intention or sankalpa related to grounding and connection.
Perhaps,
I am deeply rooted and connected to the earth's wisdom.
Repeat the sankalpa mentally three times,
Embedding it into your consciousness.
Shift your awareness to different parts of your body.
As you hear them named,
Feel them heavy and connected to the ground.
Bring awareness to the body and allow attention to move freely from one point to the next.
No need to concentrate,
Just moving awareness.
If at any time you need to move,
Then move.
Be effortless.
Begin with awareness of the energetic point between the eyebrows.
Effortless awareness of the point between the eyebrows.
The hollow of the throat.
Shifting freely unattached.
The right shoulder joint.
Elbow joint.
Wrist joint.
The right thumb.
The tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Experiencing energetically the right wrist joint.
Elbow joint.
Shoulder joint.
Hollow of the throat.
Over to the left shoulder joint.
Elbow joint.
Wrist joint.
The left thumb.
Tip of the index finger.
Tip of the middle finger.
Tip of the ring finger.
Tip of the little finger.
Back up to the left wrist joint.
Elbow joint.
Shoulder joint.
Hollow of the throat.
The heart center.
The right side of the chest.
The heart center.
The left side of the chest.
The heart center.
The navel center.
Tip of the tailbone.
The right hip joint.
Right knee joint.
Ankle joint.
The right big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the baby toe.
Back up to the right ankle joint.
Knee joint.
Hip joint.
Tip of the tailbone.
Sweeping awareness to the left hip joint.
Left knee joint.
Ankle joint.
The left big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the baby toe.
Back up to the left ankle joint.
Knee joint.
Hip joint.
Tip of the tailbone.
The navel center.
The heart center.
Hollow of the throat.
The eyebrow center.
The eyebrow center.
The eyebrow center.
Turn your awareness gently to your breath.
This delicate rhythmic pattern that has always been with you,
Even when you weren't paying it any attention.
With each exhale,
Imagine any tension or unease being released,
Grounding and anchoring you more deeply into the nurturing embrace of the earth beneath you.
On every inhale,
Visualize the ancient and steadfast energy of the earth being drawn up into your being,
Revitalizing and fortifying every cell.
This cyclical process fortifies the bond between you and Mother Earth.
Sense this flow of energy,
The intricate dance of connection and rejuvenation between you and the vast universe.
Inhale,
Drawing up the energy from the earth,
And exhale,
Releasing any tension or unease,
Grounding and anchoring you.
Continue breathing this way.
Release the focus on the breath and allow the canvas of your mind to display the serene image of an ancient mighty tree.
It stands tall and proud,
Its trunk thick and withered,
Testifying to the ages it has seen.
The vast landscape around it is both humbled by its presence and in harmony with it,
Here down to its roots,
Which reach deeply into the embrace of Mother Earth.
Drawing strength,
Nourishment and wisdom,
And now embody this tree.
Feel its narrative blend with yours.
With every breath you take,
Envision your roots,
Symbolic of your experiences,
Memories and ancestry.
Delving deeper,
Weaving and intertwining with the reservoir of the earth's ancient wisdom.
Embrace the security it provides,
The nourishment it imparts,
And the profound sense of connection.
As this inner journey continues,
Let's gently widen our circle of awareness.
Allow the periphery to come into gentle focus.
Start by noticing the sounds in the far distance,
The gentle whispers of the world outside.
Bring your attention a little closer,
Noticing any immediate sounds.
Perhaps the gentle rustle of leaves,
A distant bird or the soft hum of life.
And now draw your awareness even closer to the most intimate sound,
The rhythmic beat of your own heart.
Feel it as the percussion section in the symphony of life,
Its beat harmonizing with the ancient rhythms of the earth,
Binding you to the eternal dance of existence.
Recall the Sankalpa you set at the beginning.
I am deeply rooted and connected to the earth's wisdom.
Once more,
Repeat it mentally three times,
Sealing it into your consciousness.
Slowly become aware of your surroundings,
The room around you,
And the surface beneath you.
Begin to wiggle your fingers and toes.
Stretch gently if it feels right.
And as you slowly open your eyes,
Retain this grounded feeling,
Carrying the strength and wisdom of your roots into your day and beyond.
