Hello,
My name is Kaylin Frechette and we will be working on a grounding yoga nidra,
Bringing awareness down from an overactive mind back into the body.
Focus your energies and connect with the grounding element of earth and structure.
This is a great practice for anyone who's feeling overworked,
Overburdened,
Stressed or on the rollercoaster of busyness,
Exhaustion.
Lying down comfortably on your back,
Your side or your abdomen.
Sitting up supported is also available to you.
Any position is fine,
Stretched,
Curled,
It doesn't matter.
Listening to the body and choosing the position that best suits you right now for this practice of grounding.
Getting ready for this grounding practice of yoga nidra.
Cushioning your head with a pillow or blanket.
Cover yourself with a blanket if it helps you feel grounded or maybe two blankets.
Maybe you like to hug a bolster or a blanket.
Maybe if you're lying on your abdomen,
You'd like the weight of a folded blanket on your back.
Maybe an eye pillow to soothe your eyes.
Just listening in and answering the call.
What is your body asking for in this moment?
Propping and positioning yourself in any way you'd like right now.
During this practice,
You can move your body anytime you need,
But make yourself so comfortable you won't want to move.
Check that everything is just right.
Check that your feet are comfortable.
Legs are comfortable.
Hips are comfortable.
The whole back.
Arms and hands.
Shoulders.
Neck.
Jaw.
Tongue.
Forehead.
The whole body as comfortable as can be.
Feel the support of the surface beneath you.
Let it hold you as you completely surrender to gravity.
Letting go into the support.
Allow your body to sink into the earth beneath you.
Settling into the earth.
Held by the earth unconditionally without expectation.
Nothing expected of you.
Nothing to do.
Take a deep breath in and as you exhale,
Let go of anything you think you need to do right now.
There's nothing you need to do.
Nothing you have to think about.
Set everything aside.
Body is settling in.
Attention is drawing inward.
Inhale feeling present in this moment.
Exhale letting go of anything outside of this moment.
Inhale feeling present in this moment.
Exhale letting go of anything outside of right here,
Right now.
Allow your sense of hearing to extend out like a microphone,
Receiving sounds but without analyzing.
Simply receiving,
Objectively receiving any sounds.
The furthest sounds.
Near sounds.
Maybe even the sounds within your own body.
The sound of your own breath.
Become aware of the body.
Be aware of your whole body from the top of your head down to the toes and from the toes up to the crown of your head.
Be aware that your body is resting comfortably.
Feel the stillness in your body.
If at any time you need to move,
Then move.
Otherwise you're free to settle in to the comfort you've built for yourself.
Free to settle in to your comfortable rest nest.
Free to do nothing.
Absolute comfort.
Just as you like it.
Rest for you,
Effortless.
Yoga nidra has now begun.
Now move your awareness into the body,
Deep into the bones,
Taking an effortless journey throughout the body from point to point.
Freely shifting awareness from one point to the next.
Don't get stuck on any one point.
No need to concentrate,
Think or analyze.
There's nothing to do.
There's no way to do this incorrectly.
Simply keep moving awareness swiftly and freely,
Starting by becoming aware of the right side of the body.
Become aware of the right hand,
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Effortless,
Right wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side of the ribs,
Right side of the waist,
Hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Awake and aware.
Move awareness to the left side.
Become aware of the left hand,
The left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Left wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side of the ribs,
Left side of the waist,
Hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Awake and aware.
Move to the crown of the head,
Crown of the head,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Eyebrow center,
Sweeping awareness,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Upper lip,
Lower lip,
Chin,
Throat center,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Heart center,
Navel,
Pelvis.
Move awareness to the back of the body,
Right buttock,
Left buttock,
Lower back,
Middle back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Crown of the head.
Move awareness down to the whole right leg,
The whole left leg,
Both legs together,
The whole torso,
The whole right arm,
The whole left arm,
Neck,
Head,
The whole front of the body,
The whole back of the body.
Become aware of the whole body together,
The whole body together,
The whole body together.
Good.
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