This is the mycelium network of connection,
Yoga nidra.
Now is the time to prepare for yoga nidra.
I invite you to settle into a position of deep comfort,
Lying down,
Seated,
Or however you feel most supported.
Use bolsters,
Blankets,
And eye pillow,
Whatever allows you to feel nourished,
Warm,
And cocooned.
Know that in this practice,
You may drift between wakefulness and sleep,
Moving in and out of awareness.
Trust that wherever you go,
Your body is receiving deep nourishment.
Whisper to yourself,
I am aware,
I am practicing yoga nidra.
This simple acknowledgement signals the beginning of your journey inward.
Invite tenderness into your body as you transition from doing to being.
Let go of any effort.
Imagine the ground beneath you softening,
As if the earth itself is welcoming you home,
Pulling you gently into its embrace.
Sense the rise and fall of your breath,
Like a slow wave rippling through the forest floor.
Inhale into your heart space,
Exhale down through your feet.
Inhale through your feet,
Exhale through your heart space.
Let the breath guide you deeper.
Acknowledge your thoughts and emotions as travelers moving through.
You might visualize them as rain droplets falling onto soft moss,
Absorbing effortlessly into the earth.
There is nothing to hold on to,
Let them be washed away.
Call on your wisest,
Most expansive self to witness this moment.
Invite your awareness to stretch,
As if reaching into unseen spaces beneath the soil.
Sense into the cosmic web of life,
The intricate,
Interwoven mycelium of existence.
Just as the forest thrives through its underground network,
Feel yourself as part of something vast and connected.
There is no separation,
Only a shared flow of energy,
Wisdom,
And nourishment.
Mycelia moves with purpose,
It senses,
It connects,
It transforms.
As you rest here,
What seed wants to take root within you?
Picture a fertile piece of earth inside you.
It is soft,
Rich,
Waiting.
Your sankalpa,
Your deep soul intention,
Is a spore ready to be planted.
Tune into your heart space and allow your deepest longing to rise.
A single phrase,
Clear and strong,
It might be,
I am whole.
I trust my path.
I am open to change.
Repeat this sankalpa three times,
Planting it deep into the subconscious mind,
Where unseen networks will carry it forward.
Now we journey through the body as mycelium journeys beneath the forest floor,
Touching,
Connecting,
Awakening.
Now we begin the rotation of consciousness.
As you are guided to various points throughout your body,
There is nothing to do except settle your attention on each body part with an intention to soften.
You may even use the word soften on each part of your body to help you relax.
Feel this.
Remember,
Where attention goes,
Energy follows.
Bring your awareness to the space in between your eyebrows.
Soften.
Imagine a delicate strand of mycelium extending from this space,
Connecting you to the unseen world beneath.
The center of your throat,
Soften.
A bridge of connection where the known meets the unknown.
Make an intention for your right shoulder to soften and let your attention run down your upper arm,
To your right elbow,
Down your forearm and into the right wrist,
Tip of the right thumb,
Tip of the right index finger,
Tip of the right middle finger,
Tip of the right ring finger,
Tip of the right little finger.
Let the whole hand soften.
Attention in the right wrist,
Right elbow,
Right shoulder.
Let the whole right arm soften.
Each one a node in this vast network,
Holding and transmitting wisdom.
Move your attention to your throat.
Commit to soften.
Awareness in the left shoulder.
Let your attention run down the upper arm to the left elbow,
Left wrist,
Tip of the left thumb,
Tip of the left index finger,
Tip of the left middle finger,
Tip of the left ring finger,
Tip of the left little finger.
Let the whole hand soften.
Let wrist,
Left elbow,
Left shoulder.
Let the whole left arm soften.
Bring your attention back to the throat.
Soften the center of the chest,
The right side of the chest,
Center of the chest.
Feel the vast intelligence moving through you,
Just as mycelium transmits nutrients,
Memories,
And messages across the living earth.
The left side of the chest,
The navel,
The space in between the pubic bones.
Let the whole abdomen and torso soften.
Center of the right hip,
Let your attention run down the thigh to the right knee,
Through the shin to the right ankle,
Tip of the right big toe,
Tip of the right second toe,
Tip of the right middle toe,
Tip of the right fourth toe,
Tip of the right little toe,
Right ankle,
Right knee,
Deep in the right hip.
Let the whole right leg soften.
Space in between the pubic bones.
The center of the left hip,
Let your attention run down the thigh to the left knee,
Through the shin to the left ankle,
Tip of the left big toe,
Tip of the left second toe,
Tip of the left middle toe,
Tip of the left fourth toe,
Tip of the left little toe,
Left ankle,
Left knee,
Deep in the left hip.
Let the whole leg soften.
Space in between the pubic bones.
Attention rising to the navel.
Let the whole abdomen soften.
Center of the chest,
Let the walls of the throat relax.
Space in between the eyebrows.
Let your attention soften in between your eyebrows.
Feel yourself dissolving into the forest floor.
A soft hum of light vibrating through you.
Let your whole body rest.
Your whole body rests.
Feel the breath moving through you like the silent communication of the forest.
Subtle,
Rhythmic,
Wise.
Visualize the breath traveling in through the right nostril,
Up toward the crown of the head,
And then down out through the left nostril.
Again,
Inviting the breath in through the right nostril,
Up towards the crown of the head,
Then down out through the left nostril.
Then,
Breathe in through the left,
Up to the crown,
And out through the right.
Again,
Breathing in through the left,
Up to the crown,
And out through the right.
Let it feel effortless,
A natural rhythm,
Like the unseen currents moving beneath the soil.
See if you can let the earth breathe through you.
With each breath,
Sense your connection deepening.
Breath is energy.
Energy is life.
Life is movement.
Mycelium thrives in paradox,
Decay and renewal,
Endings and beginnings,
Darkness and light.
Let's explore these paradoxes within you.
Feel yourself dense,
Heavy,
Like the roots of an ancient tree.
Now feel yourself light,
Weightless,
As spores carried by the wind.
Experience warmth as if the sun filters through the canopy above.
Now coolness like the damp earth beneath.
Now inviting all sensations at once,
Both heaviness and lightness,
Both warmth and coolness.
There is no conflict,
Only balance,
Harmony,
Love.
Now we come to visualizations.
I will say a number of different images,
And I invite you to visualize them on the level of feeling,
Awareness,
Emotion,
Imagination,
As best as you can.
Just listen and follow.
Allow yourself to move from image to image.
Now I will say the image.
Burning candle.
Endless desert.
Waves on the sea.
A twisted tree.
Ancestral home.
Deep breath.
Cool,
Clear water.
Roots stretching underground.
A flickering flame.
Soft moss beneath your feet.
A doorway hidden in the earth.
Crescent moon.
A seed resting in the soil.
Mushrooms rising after rain.
Golden sunlight filtering through trees.
An underground river.
A path in the forest.
Threads weaving together.
Now,
Let's step fully into the world of mycelium.
You are walking in an ancient forest thick with life.
The air is cool and fragrant.
Above,
Trees stretch endlessly into the sky.
Below is where the real magic happens.
Beneath your feet,
A vast web of mycelium pulses with intelligence.
You close your eyes and suddenly you can sense it.
Thousands of invisible threads connecting roots,
Stones,
Creatures.
The entire forest is speaking in quiet whispers.
You kneel and place your hands upon the earth.
A message arrives.
A feeling.
A knowing.
Something that was hidden is now revealed to you.
What is it?
The mycelium does not cling to what must go.
It changes.
It turns endings into beginnings.
What are you ready to release into this sacred network knowing it will be transmuted into something new?
Stay here for a moment and truly receive all the blessings and gifts the mycelium have to give you.
And then finding a way to find your way to gratitude and thankfulness for all the mycelium has had to share with you.
And as you prepare to emerge from the forest and from this sacred time with the mycelium whisper your sankalpa again into the living web beneath you.
Know that it is carried now,
Spreading,
Growing,
Taking root in the unseen world.
Slowly let your awareness rise back to the surface.
You are both the forest and the mycelium.
You are both the roots and the branches.
See if you can begin to feel the weight of your body gently reconnecting.
Notice the touch points where you meet the earth.
The back of your heels.
Your hips.
Your shoulders.
Listen to the sounds around you.
Distant but familiar.
See if you can move your fingers and toes,
Taking your time emerging from this place.
When you're ready,
Roll onto one side cradling yourself in this transition back to waking life.
Press yourself up to a seated position,
Hands resting over your heart.
See if you can carry this experience with you knowing the unseen world is always present,
Always whispering May you listen.
May you grow.
May you trust in the wisdom beneath the surface.
For integrating this yoga nidra,
I invite you to journal What message did the mycelium offer you?
What are you releasing?
What are you planting?
For an art practice,
You could paint or draw your experience of the mycelium network.
And for an embodied integration,
You could take a walk in nature and feel the ground's unseen connections beneath your feet.
I hope you enjoy this yoga nidra and I hope you'll connect with me again soon.
Thank you.
