Yoga Nidra: Grounded & Balanced Sleep | Annamaya Kosha

Hello and welcome.

Today we'll be doing a yoga nidra practice that centers around the first layer of consciousness,

Also called the first kosha.

And this kosha is called anamaya kosha.

It's the first layer of our consciousness or the first sheath.

It centers on the physical body,

So the most densest layer of our consciousness,

Awareness of our physical body.

And the energy that is also associated with this first layer is the earth energy.

So today's practice is going to be all about grounding,

Exploring visualizations of the earth and of course the physical body.

So you can start by getting yourself set up in your nidra nest.

You might lie down in your bed or on a yoga mat.

Go ahead and get yourself comfortable using pillows,

Blankets.

Let yourself settle in here.

Maybe you cover your eyes.

Making those last few adjustments,

Knowing that there is no rush to relax.

This time is for you,

So let yourself slow down and let yourself slowly sink into comfort.

There is no rush.

Know that at any time throughout the practice,

If you need to open your eyes,

You can.

If you need to adjust your body,

You can.

And if it's possible,

Let your body become still.

And this will help to dial in your awareness.

Begin to soften the muscles around your eyes,

Your face,

Your jaw.

Allow any tension behind your neck or in your shoulders to relax down into that support beneath you.

Let your breath become easeful and slow.

Let the space in your belly and your chest expand and soften with each breath.

Allow your legs to become heavier and allow your feet to relax too.

Prepare your mind to practice nidra meditation.

Take a moment to acknowledge any distractions around you,

Any sounds,

Lights.

Notice the temperature on your skin.

Acknowledging those things that are happening around you.

And then allow them to fade in the distance.

Let them become a little hazier.

Draw your attention into your body,

Noticing your natural breath.

If it feels like a nice release,

You can take a slower,

Deeper breath in through your nose,

Filling up all the way to the top.

And then let it go slowly,

Exhale out,

Letting your whole body ground and become heavier,

Softer.

Couple more breaths.

Inhale and exhaling on your own time.

In nidra,

We set the mind to reset a deep intention at the beginning of a practice.

And this intention is called sankalpa.

It means a deep heart's resolve.

And it can also be seen as a manifestation,

Something that you are trying to cultivate in your life.

And you can say it like a statement as though it already is true.

An example would be,

I am safe,

I am worthy,

I am loved.

And I invite you to use one of mine,

Or you can choose something for yourself that resonates deeply.

Taking a moment now to allow a sankalpa to rise to the surface in your mind.

When you have the words,

Repeat them to yourself three times.

Holding on to your heart's manifestation,

Your heart's intention for a moment.

And then with a sense of trust,

Let it go.

Place your full attention on both of your eyes.

As we move through the body one part at a time,

We'll start to spread our awareness through our physical body.

And you can notice the sensation,

And if no sensation is felt,

Then you can simply notice that part of the body.

So here noticing both eyes,

Your eyelids,

Eyeballs,

And the space behind your eyes.

Noticing your right eyebrow,

Right temple,

Ear,

Cheekbone,

Jaw,

Right nostril.

Sensing your left eyebrow,

Temple,

Ear,

Cheekbone,

Jaw,

Left nostril.

Sense both nostrils taking in and releasing breath.

Sense the tip of your tongue,

The back of your tongue,

Throat center,

Collarbone,

Heart center,

Right shoulder,

Upper arm,

Elbow,

Forearm,

Wrist,

Palm of the right hand,

Back of the hand,

Thumb,

First finger,

Second finger,

Third finger,

Little finger.

Sense the space between your fingers and the space around your right hand.

Sense your entire right arm,

Shoulder,

Right side chest,

Shoulder blade,

Heart center,

Left shoulder,

Upper arm,

Elbow,

Forearm,

Wrist,

Palm of the left hand,

Thumb,

First finger,

Second,

Third finger,

Little finger.

Sense the space around your fingers and the space around the palm of your left hand.

Perhaps sensing any energy,

Tingling sensation.

And then allow your attention to float back up through your left arm,

Left side chest,

Left shoulder blade,

Heart center.

Sense your ribcage front to back.

Sense your breath moving beneath your ribcage,

Your diaphragm.

Sense the space around and beneath your navel,

Your low back,

Sides of your waist,

Pelvic bowl,

Tailbone,

Pubic bone,

Right hip,

Right buttocks,

Right thigh,

Hamstrings,

Knee,

Shin,

Calf,

Ankle,

Heel,

Sole of the right foot,

Top of the foot,

Left foot,

First toe,

Second,

Third,

Fourth,

Fifth toe.

And then sense five toes,

Sole of the right foot and the space around,

Space between the toes.

And slow and steady allow your awareness,

Your focus to drift back up your right leg through the center of your body,

Over to the left hip,

Left buttock,

Thigh,

Hamstrings,

Knee,

Shin,

Calf,

Ankle,

Heel,

Sole of the left foot,

Top of the foot,

First toe,

Second,

Third,

Fourth,

Fifth toe,

Five toes,

Left foot and the space around and in between.

Slowly weave your awareness back up the left leg,

Inside,

Outside.

Become aware of both of your legs,

Your upper body front and back,

Sensing the space outside and inside,

Both arms,

Neck,

Sense the back of your head,

Top of your head.

And then allow your attention to rest on your third eye center,

The space between your eyes,

Between your eyebrows and your forehead.

You may feel something small and pointed or you might feel an expanding energy that spreads through your face and perhaps even beyond into the space around your head.

As you rest your attention in the space start to notice your breath just as it is.

Not needing to change anything here.

Staying aware and focused,

Any sensations in your third eye,

Around your forehead,

Your face,

Sensing the space around you and within you.

Allow your breath to soften and allow the inhales and exhales to weave with each other,

Connect with each other.

This breath that is nourishing your body every second of every day.

Give it that attention and that space.

Begin to allow your awareness to trickle through your body once again,

Noticing different parts,

Your arms,

Your hands,

Your belly,

Legs,

Feet.

Sense the support beneath you.

Become aware of the heaviness in your body as you let go,

As you let yourself surrender completely and soften down into that support beneath you.

Feeling a sense of heaviness,

Perhaps a sense of solidity in your body.

Sit with those feelings and sensations for a few moments.

And then releasing those feelings from your mind's attention and notice a sense of lightness in your body.

Perhaps the lightness that comes with each breath.

The softness.

This might feel like an airy sensation,

Tingling,

Perhaps even a sense of letting go and freedom.

Noticing lightness in your body.

Now can you tune into both feelings of heaviness and lightness in your body?

Feeling both as one.

Perhaps certain parts of your body carry one feeling a little more than the other.

Do a scan of your body and see which feeling exists where.

If you feel one dominating the other,

Invite in the opposite.

If you feel heavy,

Invite in some lightness.

If you feel light and airy,

Invite in some heaviness,

Some grounding.

And then allowing these sensations to fade away,

Fade into the background.

And bringing your attention now to your mind's eye,

To the portal of creativity,

Of imagination and visualization.

Imagine in front of you a big tree.

Notice for you what kind of tree or what it looks like.

Notice how you feel standing here next to such a big,

Vast,

Beautiful tree.

Take a moment here to connect with this tree in a way that feels right for you.

Take it all in.

Take in its energy.

Take in its colors.

Take in its textures,

Its strength and stability.

You might place your hand on the tree.

Look up,

Look around.

And staying in this place,

Staying with this image,

Do what feels right and what you feel called to do.

Eventually,

Allow the images to fade.

Remind yourself of your sankalpa,

Your heart's intention,

Allowing those words to become feelings that you embody.

And allow your full attention to draw inward,

Into rest,

Into peace,

Stillness and silence.

I hope that this meditation music hypnosis,

Helps you to centro verIS army deiler uh this ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ Start to come back now.

Come back into your physical body.

Notice the clothes,

Blankets covering you.

Notice the ground beneath you.

And start to fill your body with a slow,

Deep breath.

And you might make some slow,

Gentle movements here with your fingers and your toes.

Starting to wake up your body.

You might change your position.

Give yourself some time here to readjust to awakened presence.

And perhaps taking a moment to reflect on how you might take this practice and what you experienced with you into the rest of your day,

The rest of your night.

Perhaps even the rest of your week.

Thank you for sharing your energy.

Thank you for being here with me today.

My name is Natalie Moon.

Give yourself some rest.

Give yourself some peace.

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