Hi,
This is Janae and welcome to Yoga Nidra Grounding.
As we start today,
Begin to settle into the most comfortable and cozy position that is available to you.
Notice where your body is contacting the surface beneath you and take a moment to grab any props that will increase comfort or warmth to support your practice.
As you settle in,
Soften or close the eyes,
Allow any sounds to fade away into the background,
And focus on the familiar sound of your breath as you breathe in and out.
The intention for today's practice is,
I am grounded with breath and body in the present moment.
Feel free to repeat this in your mind or listen as I speak the intention three times.
I am grounded with breath and body in the present moment.
I am grounded with breath and body in the present moment.
I am grounded with breath and body in the present moment.
Take a breath and let it out and bring focus to the crown of your head,
Bringing all of your awareness to the spot on the crown of your head.
Bring that awareness to your forehead,
Your right eyebrow,
Left eyebrow,
Right eye,
Left eye,
Both cheeks,
The bridge of the nose,
And both nasal flares,
Upper lip,
Lower lip,
The mouth,
The tip of the tongue,
The root of the tongue,
The inside of the right cheek,
The inside of the left cheek,
And bring awareness to your body as you swallow.
Bring awareness to your throat center and heart center.
Bring awareness to your right armpit,
Elbow crease,
Right wrist,
Thumb,
Pointer finger,
Middle finger,
Ring finger,
And little finger,
Right wrist,
Elbow crease,
Armpit,
Heart center,
Left armpit,
Elbow crease,
Left wrist,
Thumb,
Pointer finger,
Middle finger,
Ring finger,
And little finger,
Left wrist,
Elbow crease,
Left armpit,
Heart center.
Bring awareness to both shoulders,
The right side of the chest,
Left side of the chest,
Navel center,
And draw your awareness deep into the gut,
The tailbone.
From the tailbone,
Imagine that there is light that you can draw from the tailbone all the way up the spine to the back of the neck.
Throat center,
Heart center,
Navel center.
Bring awareness to both hips,
Both knees,
Both ankles,
Both feet,
All of the toes on both feet.
Bring your awareness to the front side of the body,
The whole front side of the body,
All of the parts,
All of the pieces of the front side of the body.
Bring all of your awareness to the back side of the body.
Notice all of the parts and pieces that make up the back side of you.
Notice sensation of the back side of the body.
Bring awareness to the whole body.
All of you,
All of the parts,
Everything that is here in the whole body.
As you feel into the whole body,
Feel into the folds of the brain,
The blood pumping through,
The internal organs,
The external organ of skin covering all of the body,
Whole body.
Breathe into your whole body and allow your whole body to exhale that breath.
Breathe into your whole body and allow your whole body to exhale that breath.
Feel your body.
Be with what's here.
Images,
Feelings,
Sensations,
Whole body.
Feel the energy of your body expanding and the physical part of your body sinking into the surface that you are on.
Whole body.
Energy expanding,
Physical body sinking into the surface that you are on.
Whole body.
Bring your awareness to the inside of your body as blue sky.
The whole inside of your body,
Blue sky.
Feel the outside of your body expanding into blue sky.
The inside of your body,
Blue sky.
The outside of your body expanding into blue sky.
Breathe in and out,
Blue sky.
Let that go and bring awareness to the contact points of your body.
Those places where your body is contacting the surface beneath you.
Begin to sense roots growing out of those contact points of the body,
Pressing through the surface that you're on and all the layers down into the earth.
Add in the rest of your body,
Growing roots from your whole body.
All of those roots pressing through the surface,
Down into the ground,
Deep,
Finding their place in the ground as they connect.
Take a breath into this rooted body and let the breath go.
Breathe in and out of this rooted body.
Begin to visualize a circle of energy around your body,
Representing protection.
This energy has a strong,
Bold color.
Allow this strong,
Bold color to envelop your body,
The roots,
And continue to breathe into your grounded body.
Feel the waves of energy of this circle and this strong,
Bold color as it envelops your body and the roots.
Come back to your intention for this practice.
You can say this with me in your mind or just listen.
I am grounded with breath and body in the present moment.
I am grounded with breath and body in the present moment.
I am grounded with breath and body in the present moment.
Begin to bring small,
Gentle movements to your fingers and toes,
Wrists and ankles,
Shoulders,
Arms and legs.
Softly blink open your eyes.
Bring awareness to the sounds around you as you reawaken.
I invite you to take your time here.
Linger as long as you would like.
Take time to be aware of your body.
Thank you for practicing with me today.
Namaste.
