The Earth Cave Yoga Nidra & Guided meditation

In this Yoga Nidra I take you on a guided visualisation to plant an intention stone in the earth (A form of Sankalpa) and get cosy in the earth cave, to rest and just be. Including a rotation around the body.

Transcript

Welcome,

Welcome to this space and to this practice of Yoga Nidra.

I invite you now to become really comfortable and allow your body to settle against the surface that you are lying on.

Make sure you have created your cozy Nidra nest full of blankets and cushions.

Making any movements needed now,

So your body feels comfortable as possible.

And just allow your body to settle against the earth below.

Your body resting upon the body of the earth,

Upon the Great Mother herself.

How does it feel to be held here,

In this space,

To just be?

Without any expectations,

There is nothing to do and there is no one to please.

Just to be here is enough.

Grounded in this body.

Now turning your attention to any sounds.

Are there any sounds inside the room with you?

Or any sounds outside the room?

Noticing all sounds.

And then just letting them fade into the background.

Any sounds that arise during the practice can just serve to take you deeper.

And as this is your space to just be and to rest,

Take everything I say simply as an invitation.

And I would say it's more important to listen to the sound of my voice than to the actual words that I'm saying.

And as you're settling against the earth,

I invite you to see yourself in the room that you are practicing in.

See yourself in your cozy Nidra nest.

See yourself practicing Yoga Nidra.

Can you see your blankets?

Is there any furniture around you?

And in this space,

Perhaps,

You can see little rootlets growing down from your body and into the earth beneath you.

Down into the nutrient-dense soil below,

Connecting you to the earth.

As the roots continue to grow downwards,

Turn your attention to your breath.

Perhaps letting out a little sigh to signal your arrival in this practice.

And just allow the body to breathe in any way that feels nourishing.

It's nothing to be forced.

As you're breathing here,

On the exhale,

See how it would feel to allow any dense or stagnant energy in your body to be released down through the roots into the earth below.

The earth can hold this for you.

There is no need to hold anything you don't need to.

And just do this for a while on every exhale,

Letting anything that feels stuck,

No longer belongs in the body,

To be sent down into the earth.

And now things have shifted in your body.

On the inhale,

Allow the earth to send its nourishing,

Loving energy up through your roots into your body.

On the inhale,

Allowing the body to be filled with healing earth energy.

Again,

Do this for a while.

I invite you now on a journey around the landscape of the body,

And at each point,

We could plant a seed.

We could start at the crown of the head,

Planting a seed at the crown of the head.

The eyebrow centre,

Planting a seed there,

And planting a seed at the base of the throat,

Between the two collarbones,

Planting a seed at the right shoulder,

Right elbow,

Right wrist,

And little seeds on the tips of each of the fingers,

Right hand thumb,

Index finger,

Middle finger,

Ring finger and little finger,

Another seed at the wrist,

The elbow,

Shoulder,

Seed at the base of the throat,

Seed at the left shoulder,

Left elbow,

Left wrist,

And little seeds on each of the fingers,

Left hand thumb,

Index finger,

Middle finger,

Ring finger,

And little finger,

All of the fingers,

Another seed at the wrist,

Elbow,

Shoulder,

And another seed at the base of the throat,

Between the two collarbones,

Seed at the centre of the chest,

Two seeds on both sides of the chest,

Seed at the navel,

And a seed on the pelvis,

And planting a seed on the right hip,

Right knee,

Right ankle,

And little seeds on all of the toes,

Right big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe,

Seed at the ankle,

Knee,

Right hip,

Another seed on the pelvis,

A seed planted on the left hip,

Left knee,

Ankle,

Left big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe,

Seed at the ankle,

The knee,

Left hip,

Another seed at the centre of the pelvis,

And a seed planted on the navel,

The centre of the chest,

Base of the throat,

The eyebrow centre,

And a final seed at the crown of the head,

The whole body,

The whole body covered in seeds,

The whole body.

Now all of the seeds have been planted into the fertile land of the body.

We could allow the roots to travel further down into the earth,

Bringing the nutrients,

The nutrients from the earth up through the roots to allow the seeds to sprout and grow,

And seeing the seeds slowly sprout upwards towards the sky,

Just observing how it feels to watch them grow,

The roots going downwards and the sprouts travelling upwards,

Hold these both within the body,

The body connecting the below and above,

The above and below,

Both becoming one.

If it feels good for you,

Maybe you could see yourself walking in the woods as the sun is setting,

And just noticing what is around you as you walk through the woods,

What kind of trees,

Plants or flowers are around you,

Are you walking on stones,

Moss or grass,

Feeling completely at ease here,

And look,

There in front of you is a mound of earth,

And if you like,

You could go to investigate,

You see that there is a small opening in front of this mound of earth,

And it reminds you of a small doorway,

You go through the doorway and you find yourself in a small cave,

And take a look around you,

There is two things that stand out in this cave,

You see that there is a bed of moss in the centre,

And to the side there is a small wooden altar,

And you can see the sun nearly setting now through the doorway,

And as it goes down,

You settle yourself onto the bed of moss,

Ready to get really cosy,

How does it feel to be in this space,

Safe within this womb of the earth,

Completely at ease,

And as you drift off into blissful awareness,

You sense the moonlight on your face,

Signalling that the sun has set,

The night has arrived,

And stay here for a while,

In the safety of the earth,

And I'll be quiet for a few minutes,

And now you notice a warmth coming in from the doorway,

And the sun has risen again,

And it's time to return to the outside world,

But before you do,

You remember the altar in the cave,

You take a look at the altar,

And on the altar is a stone,

You get the feeling that this stone is meant for you,

A gift from the earth to you,

Notice how this stone looks,

And how the stone feels in your hands,

And take the stone,

And walk out of the cave,

And as you are standing there with the sun shining down on you,

You notice a circle of mushrooms in the woods,

And you have an inner knowing that you were meant to bury the stone in the centre,

Hold the stone to your heart,

And allow your heart to whisper an intention of deep healing into the stone,

This stone is now part of you,

And it is time to give that part of you over to the earth,

Gently scoop the dirt in the centre of the mushrooms to form a deep hole,

And you plant the stone tenderly within the hole like a seed,

And just know that this stone in time will bloom,

And now it's time to make your way back through the woods,

And it is time to return to the body,

Come back,

It's time to come back now,

Allow yourself to come back,

Returning to the body,

Allow yourself to hear any sounds around you,

Noticing the sounds,

Feeling any air or unexposed skin,

Maybe your face,

Feeling the weight of your clothes,

And your blankets on your body,

Notice any smells that are around you in the room,

And perhaps opening your mouth and stretching your jaw,

Stretching your arms and your legs,

Wiggling your fingers and your toes,

Moving in any ways that feel good for your body,

And welcome back,

Thank you for joining me in this practice of Yoga Nidra,

And remember to be kind to yourself today.

Reviews

Love the body scan combined with the visual of the soft moss bed, and the deep grounding earth imagery. I often envision myself in a cave when I’m trying to relax to get that cocoon, supportive relaxation effect, and this matched what I had in mind perfectly! Bravo and thanks

Calming