Welcome to Yoga Nidra.
I'm Kimi Moon and I will be guiding you through this 10 minute grounding Yoga Nidra meditation.
Take a few moments to go ahead and get settled,
Either finding a comfortable seated position or laying down in Shavasana.
So taking a few moments to get any last movements out to get settled in,
We'll take three cleansing breaths together.
Option to place one hand on the belly,
One hand on the heart,
And as you inhale,
Drawing the breath deep into the belly,
Up into the heart space,
Opening the mouth,
And exhaling.
Two more of those breaths,
Inhaling,
Belly,
Heart,
Opening the mouth,
Exhaling it all out.
Last one,
Inhale,
Exhaling,
Opening the mouth.
Really nice.
If it's comfortable,
Go ahead and close your eyes or you can find a soft gaze.
In Yoga Nidra,
We set an intention,
Also known as Sankalpa.
So I invite you to take a moment to find your Sankalpa for today's meditation.
Once you have your intention,
Silently repeat it to yourself three times.
Bring your awareness to any sounds in the room.
Bring your awareness to any sounds outside of the room.
Bring your awareness to the furthest sound you can hear.
Hear them all together.
Now hear each one separately.
Bring your awareness to any aromas in the room.
Bring your awareness to any visions or colors you might be seeing in your mind's eye.
Bring your awareness to the temperature of the room,
How the air touches your skin,
Noticing the support of the earth beneath you,
Taking a moment to find something you're grateful for.
Now bring your awareness to the right palm.
In your mind's eye,
I invite you to imagine a ball of energy sitting in the palm of your right hand,
Noticing if this energy has a temperature,
Maybe it's showing itself a color.
As I guide you through your entire body,
Allow this energy to follow along.
Bringing your awareness now to your right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Back of the hand,
Wrists,
Lower arm,
Upper arm,
Shoulder,
Right side body,
Hip,
Right thigh,
Knee,
Calf,
Shin,
Ankle,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Sole of the foot.
Bringing your awareness now to the left palm,
Thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Back of the hand,
Wrists,
Lower arm,
Upper arm,
Shoulder,
Left side body,
Hip,
Thigh,
Left knee,
Shin,
Calf,
Ankle,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Sole of the foot.
Bringing your awareness to the entire right side body.
Now left side body,
Bones heavy,
Muscles melting away from the bone,
Skin softening,
Body melting into the earth.
Bringing your awareness now to the crown of your head,
Noticing any sensations on the scalp,
Bringing awareness to the heaviness of your head,
Allowing all the muscles in the forehead to soften,
The muscles around the eyes soften,
The cheeks begin to relax,
Noticing the tongue and allowing it to sit softly in the middle of your mouth,
Releasing any tension in the jaw,
Allowing all the muscles in the neck to melt into the earth,
Noticing the head and the neck becoming heavier and heavier.
Now bringing your awareness back to the breath without changing it,
Noticing every inhale as it enters through the nose,
Noticing every exhale as it exits the nose.
I invite you now to count backwards from 20,
Every inhalation and exhalation.
If you lose count or you find that your mind has wandered,
That's okay,
Come back to your breath and start again.
Now I invite you to bring in your sankalpa,
Your intention,
Bring it into your meditation and silently repeat it three times.
After you've planted your intention,
Your sankalpa here,
I will give you some space to allow the yoga nidra to integrate into your body and your mind and your spirit.
Now returning back to my voice,
Option to place one hand on the heart,
One hand on the belly,
Start to take deeper breaths,
Coming back into the physical space,
Perhaps wiggling your toes,
Stretching your arms over your head.
And at this time,
As we close out the yoga nidra meditation,
I invite you to place both hands on your heart.
As I love to close out each session with gratitude.
So I invite you now to find three things that you are grateful for towards yourself.
It was an honor guiding you through this yoga nidra meditation.
Thank you for joining me.
