Grounding Yoga Nidra
This Yoga Nidra focuses on grounding. The practice will include breathing exercises, a body scan (61 points), an intention, and a visualisation. It does not need any experience and can be done by everyone. Music by Chris Collins
Transcript
Hey and welcome to the yoga nidra practice.
To start this practice I would like to ask you to make yourself comfortable.
Lay down on your back in shavasana.
You can lay on your mat,
Your bed or your sofa.
Maybe take a blanket to cover yourself.
Maybe a pillow under your head.
Take time to make it as comfortable and cozy as possible.
Try to stay awake during the full practice.
But remember the practice does still work even if you fall asleep.
Arrive on your mat.
Take some natural breath.
Relax both arms along side of your body,
Palms facing up.
Relax your legs.
Your legs are hip width apart.
Your feet fall to the sides.
Completely relax.
Relax your face.
Relax between the eyebrows.
Soften your forehead.
Relax your jaw.
Nowhere to go,
Nothing to do.
Notice where your body touches the mat.
Your heels,
Back of the leg,
Buttocks,
Back,
Arms and back of the head.
Relax into the floor.
Notice where the clothes touch your skin and the blanket covers you.
Be aware of the shape of your body lying here on the ground.
Notice the sounds around you.
Start with the sounds far away in the distance.
Try not to name them,
Just observe them.
Letting them be.
Notice the sounds in your home,
The sounds in your room.
Notice the sounds coming from your breath.
Observe your breath.
No need to change something,
Just observe it.
Close in and out.
Maybe you got a bit slower,
More balanced.
Watch your chest and belly go up with your inhale and sinking with your exhale.
You are shifting now to a more calming breath.
You double the exhale.
Take another inhale and exhale.
Start with inhaling of the count of two.
Exhale on four,
Three,
Two,
One.
Inhale one,
Two.
Exhale four,
Three,
Two,
One.
Inhale on three,
One,
Two,
Three.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale four,
One,
Two,
Three,
Four.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Last two rounds you can count on your own pace.
Inhaling on four.
Exhaling on eight.
Inhale love and joy.
Exhale what no longer serves you.
When you're done,
Return to your natural breath.
Notice if something has changed.
And think of something or someone that is very important to you.
Feel the emotion in your body.
Try to locate where you can feel.
How it feels.
Maybe bring a soft smile on your lips.
Breathe all this love into your heart space.
Take another full breath.
And think of your intention,
Your heart desire,
Something that you want to manifest in your life.
Create a short,
Simple and positive sentence.
As it would already be happening.
Repeat your sentence,
Your sankalpa,
Mentally three times.
Let me take your awareness through different body parts of your physical body.
Relax them while I mention them.
Let them melt into the mud.
Start by drawing your attention to the point between the eyebrows.
Relax.
Relax the center of your throat.
Relax the right shoulder joint.
The right elbow.
The middle of the right wrist.
Relax the tip of the right thumb.
The index finger.
Middle finger.
And the ring finger.
The tip of the small finger.
The right wrist again.
The right elbow.
And the right shoulder.
Let it melt into the ground.
Back to the center of the throat.
And relax the left shoulder joint.
Left elbow.
Middle of the left wrist.
Tip of the thumb.
The index finger.
The middle finger.
Ring finger.
And the small finger.
Back to the wrist.
The elbow.
Relax the left shoulder.
Let it melt.
Back to the center of the throat.
Relax your heart center.
The right chest.
And the heart center.
The left chest.
And the heart center.
And relax the solar plexus.
The navel center.
And the right hip joint.
The right knee.
The right ankle.
The big toe.
The second toe.
The third toe.
The fourth toe.
And the small toe.
Back to the ankle.
The knee.
And the hip joint.
Back to the navel center.
And the left hip joint.
The left knee.
The left ankle.
And the big toe.
Tip of the second toe.
Third toe.
Fourth toe.
And the small toe.
The ankle joint.
The knee.
Relax the hip joint.
The navel center.
Solar plexus.
And relax the heart center.
The center of the throat.
And the center between the eyebrows.
Come back to your natural breath.
Inhale and exhale as it naturally comes and goes.
Direct your inhale to the belly and then exhale completely.
Empty completely.
Take another round of inhale and exhale.
Next pranayama exercise we are going to do is called the full yogic breath.
You can place your right hand upon your abdomen and your left hand upon your heart.
You feel the body as you practice this pranayama.
You can stick to your natural breath while I explain how it's done.
We inhale first into the abdomen.
With the same inhale into the ribcage and lastly into the chest.
With the exhale we do the opposite.
We start with exhaling the chest,
Ribcage and lastly the abdomen.
And completely exhale.
Take another inhale and a complete exhale.
Now inhale into the abdomen.
Feel the abdomen expand below your hands.
Continue to inhale in the ribcage.
Feel the ribcage expanding,
Opening like doors.
Continue to inhale further into the chest.
Feel the chest lifting up through the collar bones.
Exhale from the chest only.
Contract the ribcage softly and fully exhale from the abdomen.
Inhale again into the abdomen,
Into the ribcage,
Into the chest.
Exhale from the chest,
The ribcage and the abdomen.
Repeat twice at your own pace.
Return to your natural breath once you finalize the second round.
Feel the warmth of your hands on your body.
Feel the breath moving up and down.
Witness if any emotions are coming up.
Don't name them,
Only observe them.
Welcome them.
You can bring your hands back alongside of your body.
Imagine now a white meadow,
A juicy green grass.
Imagine how you lie into that soft grass.
Feel the earth below you,
Carrying you.
Feel where the back of the body touches the grass,
The heels,
The legs,
The buttocks,
Lower back,
Shoulder plates,
The arms,
Back of the head.
Notice how comfortable it is to lie here.
How soft your bed of grass is,
Relax into it.
The ground is warm from the sun,
The sun shining on the front side of your body,
Warming you ever so softly touching your skin,
Letting you melt into the earth,
Getting one with the earth.
Letting your face completely relaxed,
Kissed by the sun.
Let your cheeks soften,
Let your eyes grind into the eyeballs,
Soften your neck,
Soften your shoulders,
Your hips melt into the ground.
Your body gets heavier and heavier,
Completely melting into the ground,
Rooting into the earth,
Nourishing your body,
Your soul.
Notice the smell of the grass and the flowers around you,
How the nature blossoms around you,
Spreading the smell of spring.
Hear the wings of the butterflies flying over you,
Watching over you,
Taking care of you.
Feel connected to the earth and the world around you.
Feel secure,
Protected and grounded.
Come back to your breath.
Observe how it flows in and out,
Without changing anything.
Inhale to expand,
Making more room.
Exhale to let go to ground.
Take an expansive inhale,
Filling your lungs with fresh air.
Exhale to relax.
Remember the senses you created in the beginning of the practice,
Your intention,
Your heartfelt society,
Your sankalpa.
Repeat it again mentally three times.
Take a long and deep inhale and a long and soft exhale.
Begin to breathe deeper and stronger into your belly to start coming back.
Observe how your belly expands when you breathe in.
Notice the shape of your body lying on the mat.
Notice the space around your body.
Notice the room you are in.
Start gently moving with the fingers and toes.
Softly move your head from side to side.
Gently move your body to stretch yourself.
Softly bring your knees to your chest.
Maybe you want to circle your knees softly or maybe you stay still and hug your knees.
Follow your favorite side.
Take another deep and cautious breath.
Whenever you are ready come back sitting with closed eyes.
Your spine expands upwards.
The sitting bones are still grounded into the floor.
Take a few breaths while sitting and still feeling grounded and secure.
Take this feeling into your day,
Your week.
Bring both hands in front of your chest in Anjali Mudra.
Some touch softly the sternum.
Try to have both hands to slowly open your eyes.
Namaste.
Thank you for watching.
