This is a 10 minute guided yoga nidra designed to help you reset throughout the day or ground your energy.
It's a short but powerful practice for calming the mind,
Relaxing the body and restoring balance.
Please make sure you are in a comfortable position before we begin.
If you can lie down for maximum comfort but you can also do this seated.
We will start by setting our sankalpa to ground our energy.
Please allow your own sankalpa to arise or follow along with the sankalpa for this yoga nidra.
I am grounded within my body and connected to the earth below.
I am grounded within my body and connected to the earth below.
Begin by noticing which part of your body is in physical contact with the ground or the earth beneath you.
Perhaps it's your skull,
Backbones,
Sit bones or your heels.
Allow these areas to ease into a deeper connection with the earth as your muscles and bones begin to relax.
Sense your body becoming heavier as it softens into the earth.
Beginning with our breath awareness,
Inhale through the nose for a count of 4,
1,
2,
3,
4,
Exhale through the mouth,
4,
3,
2,
1.
This sense of heaviness expanding into every corner of your body.
Now taking 2 short inhales through the nose and a long exhale out through the mouth.
Inhale 2 times,
Exhale.
Inhale 2 more times like this.
We will now move into our guided body scan,
Inviting the cognitive mind to slow as we deepen our connection with the body.
Gently follow the guidance,
Allowing your awareness to drift without forcing concentration.
Bring your awareness to the tip of the tongue.
Tip of the tongue gently roots onto the roof of the mouth.
Open the upper jaw,
Lower jaw,
Jaw bones relax.
Feel the cheekbones grounding down as the eyeballs roll back into their sockets.
Right hemisphere of the brain softens,
Left hemisphere of the brain softens.
Bones in the entire right body softening.
Right collarbone,
Right side of the diaphragm relaxes.
Relax moves to the shoulder,
Allowing the shoulder blades to become heavy.
Soften the upper arm,
The forearm,
Palm of the hand and each finger from thumb to pinky.
Bones in the entire left body softening.
Left collarbone,
Left side of the diaphragm relaxes.
Awareness moves to the shoulder,
Allowing the shoulder blades to feel heavy.
Soften the upper arm,
The forearm,
Palm of the hand and each finger from thumb to pinky.
Awareness drifts to the heart,
Taking an inhale,
Followed by an exaggerated exhale.
Area of the heart softens.
Lower ribs soften into the earth,
Lower ribs soften into the earth and the vital organs here relax.
Awareness moves to the pelvis,
Sensing the heaviness that emerges here when you truly let go.
Awareness drifts to the right side of the pelvis,
Softening the right upper leg,
Knee cap,
Shin,
Top of the foot and each toe.
The sole of the right foot relaxes,
Sensing its connection to the earth.
Awareness drifts to the left side of the pelvis,
Softening the left upper leg,
Knee cap,
Shin,
Top of the foot and each toe.
Feel the bones in the entire lower body soften.
Feel the bones of the entire upper body soften.
All the small bones in the face are soft and relaxed.
Resting in the heaviness of the physical body,
You might sense the energy body feeling lighter as tension dissipates.
Resting in this stillness for the next few moments,
I am grounded within my body and connected to the earth below.
You might choose to stay in this stillness or gently bring your awareness back to your body with some small movements of the fingers,
Toes,
Back of the skull,
Shoulders and hips.
As your eyelids widen,
Notice the surroundings,
The colours,
Textures or smells.
Arriving back in your space with this renewed sense of how it feels to be grounded.
