Hello and welcome to Earth Element Yoga Nidra practice.
My name is Elena.
And I will be your guide.
Before we begin,
I would like to briefly introduce you to this practice.
This meditation is rooted in the ancient wisdom of Ayurveda.
And created to help you relax.
Regulate your nervous system.
And restore your emotional balance.
Yoga Nidra is a profound practice of conscious rest.
You're about to experience a unique combination.
Of Yoga Nidra and Ayurveda.
During this practice,
Your brainwaves will gradually slow down.
Guiding you toward the Delta state.
The realm associated with the deepest and most restorative sleep.
In this state,
Your body can access its natural capacity for repair,
Renewal and cellular regeneration.
In the beginning,
You will be guided by my voice.
Later,
As my voice gently fades into silence,
A sleep-supporting soundscape will continue to guide you into deeper rest.
There's nothing you need to do.
Just make yourself comfortable and let my voice wash over you.
Let's begin.
Welcome to Yoga Nidra practice.
This practice will help you slow down your thinking mind.
And ease into a grounded mental space.
Letting go of anxiety.
And overwhelmed.
Earth Element Yoga Nidra is a soothing and comforting practice.
A wonderful antidote to a fast-paced world.
Let your body rest in a comfortable position on your back.
Make sure your body and your spine are in a straight line.
Feet hip distance apart.
Arms alongside your body.
Stay warm during yoga nidra practice.
The temperature of your body may drop while you are practicing.
So please cover yourself with a blanket before you begin.
If possible,
Use a heavier blanket for this particular practice.
And just your clothes and your blanket.
So that nothing is bothering you.
And so you can become completely still.
Try to remain still throughout the practice.
Close your eyes and keep your eyes softly closed while you are being guided through yoga nidra journey.
Begin to observe your body.
The position of your body in space.
The pose you're resting in.
The sensations in your inner and outer body.
Observe your surroundings when your eyes closed.
The space around you.
The atmosphere and the temperature in the room.
The texture of the clothes on your body.
The texture of the surface you are resting on.
Then let your awareness scan the sounds around you.
Let yourself notice every sound without labelling or analysing.
Just let your attention move from one sound to the next with ease.
Notice the sounds far out in the distance.
Just observe.
Then let your awareness move a bit closer.
Paying attention to the sounds just outside the space.
Every single sound.
Then begin to observe the sounds in the room.
Not just the obvious sounds.
And the subtle sounds.
Notice every single sound.
Let go of the sounds now.
Bring your awareness to your breath.
Notice how your breath is beginning to naturally slow down.
Noticing the inhalations and the exhalations becoming slower and deeper.
Every inhale is deepening and slowing down.
Every exhale is deepening.
And slowing down.
Then breathing is pleasantly slow and deep.
Breathing all the way down into your lower abdomen.
And observing lower belly slowly rise with your in-breath.
And slowly lower as you exhale.
Continue to send the breath all the way into your lower abdomen.
Now think of something that you would like to manifest in your life,
Your dream or vision.
In Yoga Nidra we call it Sankalpa.
Create your Sankalpa,
A phrase or statement that reflects your ultimate dream or intention.
Make it simple and short.
In the present tense.
As if it is already happening.
Already manifesting.
Remember your statement.
And then mentally repeat it to yourself three times.
Now bring your attention to your physical body.
Observe your body resting quietly,
With effortless ease.
Let your awareness move through the different parts of your body as I guide you.
You don't have to make any movement or think any thoughts.
Just let yourself be guided.
Begin by bringing your awareness to the right side.
Start by noticing your right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
Arm of the hand.
Back of the hand.
Right wrist.
Forum.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side.
Waste.
Sigh.
Lower link.
Ankle.
Heal soul of the foot.
Front of the foot.
Ride toast.
Big toe.
SECOND TERM third toe.
Fourth toe.
Fifth toe.
All toes together.
Now switch to the left side.
Notice your left thumb Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of your hand.
Back of your hand.
Left wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Side.
Waste.
Bye.
Me.
Lower leg.
Ankle.
Heal soul of the foot.
Front of the foot.
Left toes.
Big toe.
Second toe.
Third toe.
Fourth tone.
Fifth toe.
All toes together.
Let your attention move through the back of the body.
All parts of your body in contact with the surface you are resting on.
Heals.
Coughs.
Backs of the thighs.
Basics.
Backs of the shoulders.
Backs of the hands and arms.
Back of the head.
Feel your whole back body at once.
Now bring your awareness to your ears.
Then move to the crown of your head.
Now let your attention travel through the front of the body.
Your face.
For it.
Eyebrows.
Eyebrow center.
Eyes.
Nose.
Tip of the nose.
Nostrils.
Cheeks.
Lips.
Chin.
Jaw.
Front of the neck.
Collarbones.
Fronts of the shoulders.
Fronts of the arms.
Palms of the hands.
Bring your awareness to your chest.
Center of the chest.
Upper abdomen.
Lower abdomen.
Fronts of the hips.
Fronts of the thighs.
Fronts of the knees.
Shins.
Fronts of the ankles.
Fronts of the feet.
Back to your toes.
Feel the whole front of your body at once.
Now feel the whole right leg.
Feel the whole left leg.
Feel both lengths at once.
Feel your whole right arm.
Feel your whole left arm.
Feel both arms at once.
Now feel your whole body.
Feel your whole body at once.
Let your attention return to your breath.
Observing how your breath is effortlessly slowing down.
Inhales and exhales.
Are slow and relaxed.
Imagine that your body is becoming really heavy.
Bring about a sensation of heaviness.
The arms and legs are heavy.
The back and the trunk are heavy.
Your hand is heavy.
Your whole body feels heavy.
Experience heaviness.
Let your whole body experience a sensation of heaviness.
Reverse the sensation.
Bring about a sensation of lightness.
Your whole body is becoming lighter and lighter.
Your arms are light.
Your legs are light.
Your torso is light.
Your whole body is light.
Completely weightless.
A feeling of lightness.
A feeling of weightlessness.
Let go of both sensations.
Once again,
Coming back to your breath.
Observe your breath slowing down.
Grounded,
Easy,
Slow and relaxed breaths.
Let your whole body slow down.
Visualize all the internal processes slowing down.
Your heartbeat is slowing down.
Your brain is slowing down.
Your mind is slowing down.
Let your whole body slow down.
Feeling grounded,
Relaxed and at ease.
Feeling grounded,
Relaxed.
And an ease.
Now let me take you on a journey.
Picture yourself standing at the entrance into a cave.
The cave is warm and dry.
And the floor of the cave is covered with soft green moss.
The space inside the cave feels safe and welcoming.
So you enter.
You observe the crystal formations inside the cave.
And how they reflect the light that is coming in,
Creating luminous patterns.
Feel the sweet smell of earth.
Notice the stillness and quiet inside the cave.
It seems like time is slowing down while you're inside.
Enjoy a feeling of calm.
And a nurturing quality.
Of this welcoming space.
You're feeling grounded.
Support it.
Rest it.
And safe.
Let your mind slow down.
Rest on the soft floor of the cave.
And let this healing space have your ground.
Relax.
And recharge.
You can stay here as long as you wish.
Notice your breath.
Notice the calm mental state.
Notice a feeling of complete relaxation.
Calm.
Ground it.
Rest it.
And an ease.
Feeling calm.
Ground it.
Rested.
And relax.
And I'm glad this is around.
