Yoga Nidra For Grounding And Centering
Take some time to catch up with yourself in the present moment. This guided Yoga Nidra practice promotes a sense of harmony in your mind and body as you find release in active rest -- the magical place between sleeping and waking.
Transcript
Welcome!
My name is Marsha,
And I'll be guiding you through a Yoga Nidra practice for grounding and centering.
This is your time to come back to yourself,
Your sense of purpose,
Your truth,
And your essential nature.
Yoga Nidra means yogic sleep,
But you may want to think of it as a practice of active rest.
The challenge is to remain awake and aware while also letting go.
Before we begin,
Give yourself a few moments to get comfortable.
You can sit up or lie down,
Similar to Shavasana.
Once you get situated,
Softly close your eyes if that feels right.
Smooth the space between your eyebrows.
Relax your eyes.
Relax your cheeks.
Release your jaw.
Smooth out the muscles in your neck.
Start to become aware of any sounds or layers of sounds that emerge from the stillness.
Now,
Feel the texture of your clothing on your skin.
Notice all parts of your body that are connected to the surface that supports you.
As you begin to tune into your body,
Acknowledge any places that are tight,
Stiff,
Or sore.
Allow those places to begin to soften and release.
Soften and release.
Soften and release.
Soften your shoulders,
Your chest,
Your belly.
Allow a sense of opening in your hips.
Allow a sense of opening in your hips,
The backs of your legs,
Your ankles.
Feel energy swirling around in the palms of your hands.
Feel energy swirling around in the bottoms of your feet.
Make any adjustments you need to get just a little more comfortable.
Then,
Let your body be heavy and let your heart be light.
Now,
Call your attention to your breath.
As you inhale,
Feel a sense of coolness in your nostrils.
As you exhale,
Notice a sense of warmth and comfort.
Continue observing your breath as it does its job without you,
Flowing in and out of your body.
Gentle,
Effortless,
Steady,
Steady,
Steady.
Say to yourself,
I'm safe.
I'm protected.
I'm safe.
I'm protected.
It's okay to let go.
I'm safe.
I'm protected.
It's okay to let go.
Pay attention to any images,
Thoughts,
Words,
Colors,
Shapes,
Or feelings that arise.
This is your inner resource taking shape.
It's a place you can come back to anytime during your practice and in your everyday life.
From this safe space,
You can allow your heart to open and then listen.
What is your heart's wish,
Your heart's desire?
In Yoga Nidra,
We take the time to set an intention,
A Sankalpa for our practice.
See if you can turn your heart's wish into a sentence or phrase in the present moment,
As if you've already accomplished it.
Fine tune your Sankalpa until it feels right.
Fine tune your Sankalpa until it feels right.
In a moment,
I'll ask you to repeat your Sankalpa to yourself three times like a mantra.
Know that it's important to infuse each word with meaning,
With purpose,
With feeling,
With belief.
Say your Sankalpa to yourself now three times.
When you complete your third repetition,
Let the words go.
You've planted the seed for your practice to nurture.
Yoga Nidra has begun.
I'm going to guide your attention on an effortless tour,
Sweeping awareness of your heart's wish.
Sweeping awareness throughout the body.
We'll make stops briefly at various points.
Imagine tracing a point of light from spot to spot,
Until eventually your whole body is illuminated.
We'll start on the right.
Stay with me and follow my voice.
Become aware of your right hand.
Notice your right thumb.
Right index finger.
Middle finger.
Ring finger.
Pinky finger.
Back of your right hand.
Palm of your hand.
Wrist.
Right forearm.
Right elbow.
Upper arm.
Right shoulder.
Right armpit.
Right side of ribs.
Right side of waist.
Right hip.
Thigh.
Knee.
Lower leg.
Ankle bones.
Heel.
Sole of the foot.
Top of the foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
Stay with me.
Awake and aware.
Connecting points of light.
Draw your attention now to your left hand.
Notice your left thumb.
Left index finger.
Left middle finger.
Ring finger.
Pinky finger.
Back of your left hand.
Palm of your hand.
Left wrist.
Left forearm.
Elbow.
Upper arm.
Left shoulder.
Left armpit.
Left side of ribs.
Left side of waist.
Left hip.
Thigh.
Knee.
Lower leg.
Ankle bones.
Heel.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
Stay with me.
Awake and aware.
Connecting points of light.
Call your attention to a light at the crown of your head.
Move to your forehead.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
Third eye center.
Space between your eyebrows.
Right eye.
Left eye.
Right ear.
Left ear.
Right jawline.
Left jawline.
Right cheek.
Left cheek.
Right nostril.
Left nostril.
Upper lip.
Lower lip.
Chin.
Hollow of the throat.
Right collarbone.
Left collarbone.
Right side of chest.
Left side of chest.
Heart center.
Navel.
Belly.
Bowl of the pelvis.
Travel to the back of the body now,
Connecting points of light.
Notice your right glute.
Left glute.
Tailbone.
Back of the pelvis.
Lower back.
Middle back.
Upper back.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Base of the skull.
Back of the head.
Crown of the head.
Stay with me,
Awake and aware.
Putting it all together,
Points of light,
Warm and glowing.
Notice the whole right leg.
Whole left leg.
Both legs together.
Whole torso.
Whole right arm.
Whole left arm.
Neck.
Neck.
Head.
Whole front of the body.
Whole back of the body.
Become aware of the whole body together all at once.
Whole body together.
Whole body together.
Whole body together.
Allow yourself to glow,
Radiating light in all directions.
Now,
Bring your attention back to your breath.
Take a big inhale through your nose,
Pause at the top,
Then open mouth exhale.
Let that breath go.
Take another big inhale,
Fill up,
And open mouth exhale.
Sight the top of your nose.
Open mouth exhale,
Sigh it out.
One more time,
Big cleansing breath in,
And let that breath go.
We're going to take 27 natural breaths here,
Inhaling and exhaling softly through the nose,
Counting down from 27 to 1.
If you lose track,
Just start over back at 27.
Here we go.
Inhale 27.
Exhale 27.
Inhale 26.
Exhale 26.
Inhale 25.
Exhale 25.
Continue on your own natural breath.
Awaken aware.
Stay on track.
Effortless breath.
Awaken aware.
Inhale.
Exhale.
Keep breathing.
Keep counting.
Inhale.
Exhale.
Keep breathing.
Keep counting.
Natural breath.
Awaken aware.
Stay on track.
Follow your breath.
Easy.
Effortless.
Easy.
Effortless.
Easy.
Effortless.
Inhale.
Exhale.
Keep breathing.
Keep counting.
Almost there.
Awaken aware.
Stay on track.
Follow your breath.
Now imagine arriving at a clearing.
An open space.
A special place between sleeping and waking where time stops and all things are possible.
You're perfectly safe here.
Centered.
Balanced.
Connected.
Grounded.
Alert and ready to receive.
In the stillness,
Invite your Sankalpa to return from the depths of your being.
You can repeat your Sankalpa three times and notice if anything changes just a little.
Be aware of any images,
Colors,
Shapes,
And feelings that arise.
This is the time to let your inner wisdom speak.
So listen closely.
What message do you have for yourself?
Remember,
Whatever came up for you,
Whatever came up for you,
So you can take this message with you.
As we prepare to end our yoga nidra practice,
Allow yourself to resurface slowly.
Return your attention to any sounds in the room.
Feel the temperature of the air around you.
Start to bring your awareness to any textures.
Know that it's perfectly fine to continue resting here or even to fall asleep.
If you're ready,
You can invite small movements in your fingers and toes.
If you'd like to be guided out of your practice,
And if you're lying down,
Gently roll over to your right side and come up to an easy seat.
Keep your eyes closed.
Draw your hands together in front of your heart.
Breathe in deeply.
Breathe out completely.
Breathe in deeply.
Breathe out completely.
Draw your thumbs to your third eye center,
Bringing your heart's wish to your mind's eye.
Thank you for practicing with me.
Namaste.
4.7 (104)
Recent Reviews
Ruth
December 19, 2024
This Yoga Nidra session is easy to follow. I loved the reminders to stay awake as I usually fall asleep! Thank you 🙏