When we're caught in a storm of emotions,
We can practice to be like the trunk of a tree.
We don't stay up in the high branches.
We go down to the trunk and become still.
Not carried away by our thinking and emotions.
Quote by Thich Nhat Hanh Hello and welcome to Yoga Nidra.
This is a meditation to guide your body and mind into a calm and grounded state.
Find a comfortable place to sit or lay down.
This may be on a soft sofa,
A cozy yoga mat,
Or your bed.
You may want to grab a blanket as your body will cool down over time.
Place your arms by your side with the palms facing up.
Let your legs be stretched out and wider than your hips.
Take a minute to adjust your posture so you are completely comfortable.
Let your eyes gently close.
During this meditation,
Use and absorb what you need at this moment.
Leave the rest behind.
If your mind is overactive,
Just come back to the sound of my voice.
Take a deep breath in and feel the warm grounding energy of the earth Travel up through the bottom of your feet to your calves,
Your legs,
Your abdomen,
Your chest,
And over the top of your head.
Then release it.
Take another deep breath.
And release it.
Breathe naturally here.
Sankapa Let's set an intention for this meditation.
This is an affirmation based on your heart's longing.
For example,
I am grounded.
I am calm and at peace.
I am stable.
Let this be a simple phrase,
A positive seed that you are planning in your mind.
Set that intention now.
Say it three times.
We will now start a body scan.
As I say each part of the body,
Imagine a gold colored light touching each point.
We will start with your right hand thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right pinky.
Right hand palm.
Back of the hand.
Right wrist.
Right lower arm.
Right elbow.
Right upper arm.
Right armpit.
Right shoulder.
Right collar bone.
Right side of the neck.
Right cheek.
Right ear.
Right temple.
Right eye.
Right eyebrow.
Right nostril.
Upper lip.
Lower lip.
Chin.
Right side of the neck.
Right collar bone.
Right side of the chest.
Right rib cage.
Right side of the spine.
Right buttock.
Right hip.
Right side of the pelvis.
Right groin.
Right upper leg.
Right knee.
Right lower leg.
Right heel.
Right ankle.
Right top of the foot.
Right big toe.
Right second toe.
Right third toe.
Right fourth toe.
And right fifth toe.
Left hand thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left pinky.
Left hand palm.
Back of the hand.
Left wrist.
Left lower arm.
Left elbow.
Left upper arm.
Left armpit.
Left shoulder.
Left collar bone.
Left side of the neck.
Left cheek.
Left ear.
Left temple.
Left eye.
Left eyebrow.
Left nostril.
Upper lip.
Lower lip.
Chin.
Left cheek.
Left side of the neck.
Left collar bone.
Left side of the chest.
Left rib cage.
Left side of the spine.
Left buttock.
Left hip.
Left side of the pelvis.
Left groin.
Left upper leg.
Left knee.
Left lower leg.
Left heel.
Left ankle.
Left top of the foot.
Left big toe.
Left second toe.
Left third toe.
Left fourth toe.
And left fifth toe.
Visualize yourself lying down on the earth in direct contact with the ground.
Allow yourself to sink deeply into the here and now.
Imagine your body like a magnet being gently pulled closer to Mother Earth.
Being hugged and held warm in her arms.
Breathe in stillness.
Let go of anxiousness.
Breathe in silence.
Let go of noisiness.
Breathe in flexibility.
Let go of rigidness.
Breathe in compassion.
Let go of indifference.
Breathe in beingness.
Let go of all the to-dos.
Breathe in stability.
Let go of chaos.
Breathe in love.
Breathe out love to all.
Slowly start to wiggle your toes and fingers.
Use your hands to push yourself up to a seated position.
When it feels comfortable,
Slowly open your eyes and take in the colors around you.
Notice how you feel.
Then take a moment to acknowledge yourself for doing this practice today.
And notice if it carries into the rest of your day.
Namaste.
