Namaste.
I'm Rosalie and welcome to this grounding yoga nidra meditation.
This is a very special and unique practice.
The music you hear has been created with living plants.
Their energies have been recorded and transformed into sound,
Shaping the music that supports this journey.
This track is a collaboration with Biomusic Vibrations who created this music.
The practice and the music are designed to cultivate a sense of deep rest within yourself,
A feeling of grounding and attunement to subtle energies within you and around you.
Let's begin.
Could you lie down and take a few moments to get completely comfortable?
Do whatever is needed to find your most comfortable position.
Is there anything you could do to be even 1% more comfortable?
Feel the weight of your body really landing into the support beneath you.
Feeling cradled and held by the earth beneath you.
Allowing the whole body to settle down,
Sinking deeper and deeper.
And let's take 3 big cleansing breaths together.
Inhaling through the nose.
Exhaling through the nose.
Allowing the lips to come together.
Breathing in and out through the nose.
And with every exhale,
Releasing the weight of the body a little bit more.
Sinking deeper and deeper.
Could you sense all the meeting points between your back body and the support beneath you?
Feel the back of your heels,
The back of your legs,
And the back of your head.
And releasing any sense of tension or gripping through the forehead,
The jaw,
The shoulders,
The whole of you.
Softening and letting go.
And relaxing.
Could you soften the muscle of your mind?
Imagine the mind like a muscle,
Relaxing open.
As you drop out of the world of thinking and enter the realms of feeling,
Sensing and listening.
Now could you bring your awareness to all the sounds around you?
Noticing the furthest sound you can hear.
Stretching your awareness outwards.
No need to analyze a sound,
Just notice what's there.
And bringing your awareness closer now.
Noticing all the sounds within your space.
The sound of my voice and the sound of this recording.
And now could you imagine listening with the whole of you,
The whole body attuned to sound.
Becoming deeply attuned to the sound of this recording.
Allowing the sound to bring you deeper and deeper within as we embark on this journey together.
As you rest deeply here,
Completely letting go.
Now could you welcome your sankalpa,
Your heart's deepest desire,
Perhaps you're working with your own,
Or perhaps for this particular practice you might invite the phrase,
I am grounded,
Safe and deeply supported.
Choose whatever feels right for you in this moment.
And mentally repeat this phrase or your sankalpa to yourself three times.
I am grounded,
Safe and deeply supported.
We will begin now to rotate our awareness through different parts of the body.
Now could you allow your attention to glide from each part of your body as I name it,
Creating a cascade of relaxation through the whole body.
We will move quickly from one part to the next.
As your awareness moves,
The body remains completely still.
Now,
Beginning in the mouth,
Could you bring all your awareness to the tongue,
Sensing your teeth and your gums,
The roof of your mouth,
The inside of your right cheek,
The inside of your left cheek,
The right nostril,
The flow of air in and out,
The left nostril and the flow of air in and out.
Up to the bridge of the nose,
The center of the forehead,
The mind's eye,
The right eye,
Temple,
And inside the right ear,
The center of the forehead,
Temple,
And inside the left ear,
Both ears listening.
Deeply attuned to the sounds around you.
Now moving down to the center of the throat,
The center of the chest,
The right shoulder,
Elbow,
The palm of your hand,
The right thumb,
Second finger,
Third,
Fourth,
And little finger.
A sense of the whole right hand and arm together,
Rimming of sensation and awareness.
Back to the center of the chest,
The left shoulder,
Elbow,
The palm of your hand,
Second finger,
Third,
Fourth,
And little finger.
A sense of the whole left hand and arm together,
Rimming of sensation and awareness.
Back to the center of the chest,
The heart space.
Down to the upper abdomen,
Your solar plexus.
Down to the navel center,
The belly,
And both hips.
All your awareness to the right hip,
The sole of your foot,
The top of your foot,
The right big toe,
And all five toes of the right foot.
Sensing the whole right foot and leg together,
Brimming with sensation and awareness.
Bringing all your awareness to the left hip,
The left ankle,
The sole of your foot,
And the top of your foot,
The left big toe,
And all five toes of the left foot.
A sense of the whole left foot and leg together,
Brimming with sensation and awareness.
Now a sense of the entire physical body,
Sensing the whole body as one.
A sense of the whole body resting deeply now.
Now could you bring all your awareness to the breath,
Noticing the breath in the body.
As you connect to your breath,
Could you imagine yourself resting at the base of an ancient tree in the forest,
Resting on the forest floor.
As you inhale,
The earth rises to meet the body,
Supporting,
Cradling the body.
As you exhale,
Sinking deeper and deeper.
Inhale,
The earth rising to support the body even more.
Inhale,
Sinking deeper and deeper.
Now,
Noticing the scent of the earth,
The leaves in the moss,
Listening to the sounds of the forest,
All the trees,
The plants,
The flowers around you.
A whole web of life around you,
Beneath you,
Within you.
Resting here,
Drinking in the medicine of the forest.
Feeling grounded,
Held by the earth,
Breathing the medicine of the forest.
Remaining here a few moments longer.
And could you bring your awareness back to the sankalpa,
Or the intention you set at the beginning of this practice.
Perhaps I am grounded,
Safe,
And deeply supported.
Or perhaps your own sankalpa,
Silently repeated to yourself three times,
And as you say it,
Could you feel it as though it's already happening.
And now,
It's time to come fully back into your body,
Fully back into your space.
Just take a moment to reconnect to the physical body.
Feeling the weight of the body,
All the meeting points between your back body and the support beneath you.
Sensing the breath in the body,
And you may like to take a deeper inhale,
And exhale with a sigh.
And bringing your awareness back into your thumbs,
Making little movements with the thumbs,
And then brushing them across your fingertips.
Maybe making little circles with the wrists,
Bringing your awareness as well into the toes,
Making little movements,
Perhaps circles with the ankles.
And take a moment here to tune into the body.
And notice how you feel.
Notice any shifts,
Any benefits you might have cultivated within yourself during this practice today.
And you may like to set an intention to carry any of these benefits with you into the rest of your day.
Thank you so much for practicing with me today.
And once again,
A massive thank you to Biomusic Vibrations for this beautiful soundscape.
May you be happy,
May you be well.
May you be healthy,
May you be free.
I wish you the most wonderful day.
Namaste.
