Welcome,
Sweet human.
My name is Brianna and I'm so grateful to have you here for your Yoga Nidra experience today.
Could you take a moment to become comfortable,
Settling into the warmth and safety of a space you've created for yourself.
This practice is designed to ground you,
Bringing a sense of calm and stability to your entire being,
Like a gentle embrace from the earth itself,
Allowing you to rest your physical body,
Welcoming a conscious restfulness.
Think of it as a peaceful,
Deep-rooted connection with the earth that soothes and renews you from the inside out,
Allowing each layer of your being to rest deeply,
To be held.
Could you allow yourself to drift into a state of deep rest and relaxation,
Feeling supported and nurtured by the earth beneath you.
As you find your comfortable space,
Ensure that you have everything you need to rest into the space of gravity,
To be held and to be nurtured in earth's embrace.
Taking a moment to adjust,
Finding that perfect space where your body can completely let go,
Welcoming in the smallest shifts to optimize your comfort.
Now,
Take a deep breath in through your nose,
Filling your lungs with grounding energy,
Exhaling slowly through the mouth,
Softening your jaw,
And letting tension roll out with each wave of breath.
Inhale again,
Taking two gentle sips of air in through your nostrils.
Exhale with a soft sigh.
Letting your body grow heavy as you sink deeper into the support of the earth,
Sensing any knots of tension begin to loosen like the roots of a tree gently spreading through rich soil.
Could you arrive here fully in this moment,
Embracing this gift of time for resting deeply?
Welcome the return of the natural cycle of breath,
Like the steady grounding pulse of the earth beneath you.
Could you relax your jaw,
Your tongue,
And the muscles around your eyes and in your cheeks,
Imagining each muscle and the fascia across your scalp and face softening,
Becoming light,
Letting go of any effort here as each breath welcomes restful stillness,
Imagining the space of the brain as if it were like the roots of a tree,
Deeply connected to the earth,
And releasing tightness as the roots spread out and anchor the way your body anchors you into a space of rest.
Could you visualize a wave of relaxation traveling down through the entire body,
From your shoulders to your toes,
Grounding you deeply from your heels to the crown of the head,
Imagining yourself cocooned in this warm,
Nurturing space,
Embraced by the earth,
Secure and peaceful.
Here,
You are free to simply be,
To become rooted within the sanctuary of yourself.
Allow your mind to become quiet,
Placing any thoughts or worries up on a shelf to come back to later,
And sink into a state of deep listening and noticing sensations,
Feeling the steady beat of your heart as if your mind could be absorbed into this rhythm,
Connecting you to the earth's pulse.
And here in this deep space of rest and connectivity,
Could you welcome your intention for this practice?
This might be an intention,
An affirmation,
Or even a sankalpa that you're already working with.
And if you don't have a specific one in mind,
You might say to yourselves,
I am deeply rooted,
And I am free to honor myself through rest.
Repeating this intention or heart's calling three times,
And letting it take root within.
And as the sankalpa or intention takes root,
Could you welcome a rotation of consciousness throughout the body,
Attuning your ears to the presence of my voice,
And noticing each point as it's called,
Drawing awareness and rest to each point throughout the body.
Could you bring all of your attention to the tip of the tongue,
The roof of the mouth,
The inside of the right cheek,
The inside of the left cheek,
The space between the lips,
The flow of air inside the nostrils,
The tip of the nose,
Each side of the nose,
Sensing both eyebrows,
Both temples,
And each eye becoming heavy,
Relaxing back into this quietude of rest,
Sensing the center of the forehead,
Each expression softening into restfulness,
A restful presence moving from the face downward into the center of the throat,
The back of the throat,
The heart center,
Right side of the chest,
The right shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm of the hand,
Backside of the hand,
The smallest finger,
Second finger,
Third finger,
Fourth finger,
And thumb,
Moving back to the space of the palm,
The wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Heart center,
Waist,
Hip,
The front and the back of the thigh,
The knee,
Calf,
Ankle,
Heel of the foot,
Sole of the foot,
Top of the foot,
The smallest toe,
Second toe,
Third,
Fourth,
And the biggest toe,
Sensing the whole foot,
The entire leg,
And the whole right side of the body,
Sensing the whole right side of the body simultaneously,
Drawing your attention back to the center of the chest,
Noticing the left side of the chest,
The shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm of the hand,
Back of the hand,
Smallest finger,
Second finger,
Third finger,
Fourth finger,
And thumb,
Back into the palm of the hand,
The wrist,
Forearm,
Elbow,
And upper arm,
Shoulder blade,
Heart center,
Abdomen,
Hips,
The front and back of the thigh,
The knee,
Calf,
Ankle,
Heel of the foot,
Sole of the foot,
Top of the foot,
The big toe,
Second,
Third toe,
Fourth toe,
And little toe,
The whole foot and the whole left leg,
The whole left side of the body,
Sensing it simultaneously,
Imagining the whole body here,
Welcome the whole left side of the body and the whole right side of the body to become effortless,
To deeply rest in a space held by the earth.
You might notice sensations as the breath moves through the body,
A coolness like whispering night air moving through and across the earth's surface on the inhale,
And sensing warmth on the exhale like the comfort of a cozy cabin beckoning restfulness.
As you notice this natural breath,
Could you begin to count down from 12 as you inhale,
Mentally whispering the word 12 on your next exhale,
12,
On the next inhale 11,
Exhale 11,
Moving down,
Continuing at your own pace,
Welcoming the natural flow of breath,
This guidance of restful awareness throughout the whole body,
And on the next inhale,
You may imagine your body becoming heavy,
Rooting deeply into the earth,
The whole weight of your body settling gently into the space of gravity,
The volume of your body becoming held,
Each exhale sensing the rootedness,
As the breath moves in and out,
Could you sense the support,
The body resting into this space between consciousness and gravity,
As you are held in this state,
This support,
Could you welcome your attention to the center of your forehead,
The space of your mind's eye,
Where you might welcome imagery or sensation,
The scent of fresh earth after a gentle rain,
A cool shaded forest beneath your feet,
The solid reassuring presence of a mountain in the distance,
A warm glowing campfire grounding you with its steady warmth,
The gentle rustle of leaves in a quiet grove,
The steady rhythmic sound of footsteps on a wooded path,
The ancient protective energy of a towering oak tree,
A field of wildflowers rooted deeply into the earth,
Dancing freely in the wind,
The quiet enduring presence of stones and crystals,
Ancient and wise whispering their secrets to you,
Feeling a deep connection to the earth,
A sense of being anchored and supported by its steady presence,
Might you welcome your sankalpa or intention to the forefront,
Sensing it reverberate with each natural wave of breath,
Rooting you into the presence of here and now,
Envision yourself enveloped in warmth and stability,
Connected to the earth's deep nurturing energy,
While supporting this intention or heart's calling,
Gently bring your attention back to your breath,
Feeling the grounding presence of your body,
Taking a deep breath in,
Drawing in the earth's calming energy,
And then release,
Slowly begin to bring movement back to the fingers and toes,
Taking all the time you need to awaken,
This conscious awareness of slowly waking the body,
Let the softness of the breath guide you into the physical space,
Taking every moment you need,
And whenever you're feeling very ready,
You may wish to open your eyes,
Returning to the present moment,
Feeling rooted and renewed,
Thank you for sharing in this restful grounding practice with me today,
I'd love to hear your reflections on this experience,
So please leave a comment,
And as you move forward in your day,
I wish you peace,
Stability,
And connection,
Shanti,
Shanti,
Shanti,
Peace,
Peace,
Peace.
