Welcome.
This is Crystal and this is your short,
Powerful,
And grounding yoga nidra practice.
This will allow your mind to calm,
For you to find more peace within,
More space within.
So really give yourself this time to rest,
To come inward and feel better inside and therefore be able to handle the outside world and all that it creates inside,
The turmoil,
The stress.
Begin to settle and prepare to let some or all of that go.
Begin to find your comfort,
Land in your space,
Begin to support your body,
Lie down,
And let the weight of your body bring you to this grounding place.
Let the weight of your muscles,
The weight of your bones,
And the full,
Dense energy of our physical body allow yourself to be heavy.
And in this moment,
As you breathe,
Breathe out and feel your body resting.
Feel your body here.
Feel yourself lying down.
And as we practice our yoga nidra,
We give ourselves this opportunity through the physical body to let go.
The body does not have to work as hard as it always does.
In this moment,
We get to communicate to our body that it's okay to rest.
It's okay to slow down.
It's okay to fully stop everything and take time for ourselves.
In this practice today,
We are going to ground,
To let go of the busy mind,
The chaos of the mind,
And therefore the chaos within our body.
When our mind goes and emotions go,
Sometimes we can spiral and our body responds.
It holds the tension.
It holds the memories of our emotions that are heavier.
Our stress,
Our anxiety,
Our fear of what's to come that takes a toll on the physical body.
This is a love letter to yourself as you lie down.
You're telling yourself that it's okay,
That it's safe,
That you are here to support yourself.
Start to notice your breath.
Breathe in and find a full inhale through the nose.
Let that go.
Big sigh out of the mouth.
Two more of those.
Big breath in.
Big sigh.
Exhale mouth.
One more time.
Biggest breath in through the nose.
Feel the rise and fall of your breath.
Let your breath be your anchor in this moment.
As we come into this grounding yoga nidra practice,
We are here to first set our intention of our practice,
Maybe for a day ahead or the day after.
If you have and are working with an intention sankalpa in your practice already,
You may choose one that really resonates with you.
I will offer an intention for you to carry with you if you choose this one.
Settle into the heart.
Draw your awareness to your heart in this moment.
Repeat after me.
I am grounded,
Supported,
And safe.
I am grounded,
Supported,
And safe.
Let those words settle into every cell right now.
Every cell feeling this energy.
As you are here grounded,
Supported,
And safe within your body,
Within your mind.
Breathe in and breathe out.
Return to the breath.
Let the breath regulate you.
Let your breath guide you into this moment.
Feel the rise.
Feel the fall.
Breathe in and breathe out.
Feel the movement.
We'll now make our way into our rotation of consciousness.
Take a moment and now bring your attention to your body.
Guide your awareness to the top of your head,
The crown of your head.
Notice your forehead,
Right eyebrow,
Left eyebrow.
Start to soften and smooth both eyebrows.
Notice your third eye center,
The space between both eyebrows,
Your third eye center.
Notice your right eye,
Left eye,
Right eyelid,
Left eyelid,
And feel the weight of both eyelids.
Right temple,
Left temple.
Soften both temples.
Right ear,
Left ear.
Relax both ears.
Notice your nose,
The bridge of your nose,
The tip of your nose,
Right nostril,
Left nostril.
Begin to breathe in and out of both.
In and out of both.
In and out of both.
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Upper teeth,
Lower teeth.
Your tongue,
Tip of tongue,
Root of tongue.
Relax your tongue.
Relax your tongue.
Notice your jaw.
As you breathe out,
Soften your jaw.
Begin to notice the front of your neck,
The center of your throat,
Right collarbone,
Left collarbone.
Feel the weight of both collarbones.
Right shoulder,
Left shoulder.
Relax both shoulders.
Notice your right arm,
Upper arm,
Right elbow,
Lower arm,
Right wrist,
Top of hand,
Palm,
Thumb,
Pointer,
Middle,
Ring,
Pinky finger.
Notice all fingers on your right hand.
Whole right hand,
Whole right arm,
Heavy and relaxed.
Relax your left arm,
Upper arm,
Left elbow,
Lower arm,
Left wrist,
Top of hand,
Palm,
Thumb,
Pointer,
Middle,
Ring,
Pinky finger.
Notice all fingers on your left hand.
Whole left hand,
Whole left arm,
Heavy and fully relaxed.
Bring your awareness to your heart center,
Your heart center.
Right side of chest,
Left side of chest.
Ribcage,
Front of ribcage,
Right side,
Left side,
And the back of your ribcage.
Notice your belly,
Your belly button,
Right hip,
Left hip.
Soften both hips.
Notice your whole right leg,
Upper leg,
Right kneecap,
Lower leg,
Right ankle,
Top of foot,
Sole of foot,
Big toe,
Fourth,
Third,
Second,
Pinky toe.
Notice all toes on your right foot.
Whole right foot,
Whole right leg,
Heavy and fully relaxed.
Notice your left leg,
Upper leg,
Left kneecap,
Lower leg,
Left ankle,
Top of foot,
Sole of foot,
Big toe,
Fourth,
Third,
Second,
Pinky toe.
Notice all toes on your left foot.
Whole left foot,
Whole left leg,
Heavy and fully relaxed.
Right glute,
Left glute,
Tail belly,
The whole space of your lower back,
The whole space of your middle back,
The whole space of your upper back,
Right shoulder blade,
Left shoulder blade.
The space between those shoulder blades.
Notice the back of your neck,
The back of your head,
The crown of your head,
Forehead,
Your mind's eye center,
The space between both eyebrows.
Take a moment and land in the space between both eyebrows,
Your third eye center.
As you are here,
Begin to see your intention,
Your sankalpa in your third eye.
See the words.
I am grounded,
Supported,
And safe.
I am grounded,
Supported,
And safe.
I am grounded,
Supported,
And safe.
Visualize these words,
The energy behind the feeling of being grounded,
Heavy,
And close to the earth energy underneath you.
Feel the dense weight of your body.
Breathe in.
Breathe out.
Feel the weight of your bones,
Muscles,
Tissue.
Breathe in.
Breathe out.
Feel the weight of your bones,
Muscles,
And tissue.
Breathe in.
Breathe out.
Feel the weight of your bones,
Muscles,
Tissue.
Sense and feel your body here.
Let the feeling of grounded,
Peace,
And rest wash over you.
Slowly return back to every feeling within your body,
Your breath,
A wiggle of the fingers and wiggle of the toes.
Awakening gently.
Thank you for practicing with me.
I hope this made you feel better.
Namaste.
