Namaste,
Beautiful soul.
My name is Anna and I'm deeply grateful to guide you through this Yoga Nidra practice.
Today's practice is a Muladhara Chakra Yoga Nidra.
It is focused on your root,
On your foundation.
It is your invitation to find grounding,
Safety and a deep nervous system regulation.
Please take a moment to now create a space that feels safe and supportive to you.
You may close the door,
Dim the lights,
Gather pillows or blankets or place a night pillow over your eyes.
Really making sure that you're very comfortable and there's nothing you need to do.
You don't need to stay awake.
Simply listen and allow yourself to completely rest.
Lying down comfortably,
Covering your body,
Letting the earth hold you.
Taking one slow breath in and a long breath out.
Allowing the legs to fall open slightly.
Gently tucking the shoulder blades underneath the heart.
Letting the arms rest away from the body,
Palms facing up or down.
Taking a slow full breath in and once again a long complete breath out.
Allow yourself to arrive.
As your body begins to soften,
It's time for us to invite our Sankalpa or your heartfelt desire,
Your seed of intention.
Your Sankalpa is an affirmation spoken as if it's already happening.
This intention is not something to force,
It is something you plant.
You may repeat silently,
I am safe.
I am supported.
I trust life.
I am safe.
I am supported.
I trust life.
I am safe.
I am supported.
I trust life.
We will now move through a rotation of consciousness.
Rotation of consciousness and awareness as I guide you through scanning your body.
All you have to do is to simply listen and feel.
Start on the right side of the body.
Bring awareness and relaxation to the sole of the right foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Top of the foot,
Ankle,
Heel,
Right chin,
Right knee,
Right knee,
Right hip,
Right waist,
Right shoulder,
Right elbow,
Right wrist,
Palm of the right hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Middle finger,
Back of the hand,
Wrist,
Elbow,
Shoulder,
Heart center.
Your entire right side of the body is completely held and relaxed.
Let's move to the left side of the body now.
The sole of the left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Top of the left foot,
Left ankle,
Left heel,
Left chin,
Left knee,
Left hip,
Left waist,
Left shoulder,
Left elbow,
Left wrist,
Palm of the left hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Back of the hand,
Wrist,
Elbow,
Shoulder.
Your entire body,
Your heart center,
Entire left side of the body is completely held,
Relaxed,
Feeling the whole body as one field of grounded awareness.
Now bring attention to the natural breath,
Feeling the inhalation moving gently through the nose,
Down the throat,
Expanding the chest and the belly.
Each exhale you feel a downward current as if gravity is helping you to release.
No effort,
No control,
Just breath happening.
Now begin to sense heaviness in the body.
The body is sinking into the earth.
You're completely held,
You're completely supported.
Now notice a subtle lightness,
Spaciousness,
Ease.
You're heavy and light,
Grounded and open,
Letting both lightness and heaviness coexist.
Now bring awareness to the base of the spine.
Visualize a deep red light glowing there.
That light is warm,
Stable,
Steady.
With every inhalation the light grows brighter.
With every exhalation roots extend into the earth.
You belong here.
You are supported.
You are safe.
Allow yourself to rest here.
Allow the practice to dissolve.
You are completely supported,
Held.
Divine is taking care of you and you're grounded.
Your roots are safe.
No more guidance is needed.
You are allowed to rest,
Sleep.
