Hello and welcome to your Yoga Nidra,
A relaxation for grounding.
My name is Liana and I'm very glad to be here guiding you.
Lie down comfortably on your back with your legs elevated and arms relaxed alongside your body or if you prefer you can lie on your side and rest your head on the pillow.
Close your eyes and take a deep breath in.
Feel the whole space in your chest,
In your lungs and breathe out through your mouth and make even a sound,
A sigh as you breathe out.
Do that a few times.
Take a deep breath in.
Feel the expansion in your belly,
Chest and rib cage and you breathe out through your mouth and let the whole body settle.
One more time,
Take a deep breath in and as you breathe out just let a sigh out as you relax into this space,
Allowing your body to settle into a state of relaxation.
Begin by bringing your attention to the sensation of your body making contact with the ground.
Feel the support of the earth beneath you,
Providing a stable and secure foundation.
Feel your body heavy being supported.
Allow your body to feel safe and supported.
Visualize roots extending from your body,
Reaching deep into the earth,
Grounding you firmly.
Feel as your self are being held by a big mama,
Mama earth and let your body be held.
Now shift your focus to your breath.
With each inhale,
Imagine drawing in nurturing energy from the mother earth,
Filling your body with stability and strength.
As you exhale,
Release any tension,
Doubts or fears,
Allowing them to dissipate to dissipate into the ground,
Into the earth.
Bring your awareness to your head.
Relax your forehead,
Your eyes,
Nose,
Cheekbones,
Lips,
Tongue,
Jaw.
Relax and soften the throat,
Neck.
Relax and let all tension melt away from your shoulders,
Upper back.
Relax your arms,
Your elbows,
Your forearms,
Your wrists,
Your hands,
Your fingers.
Relax all the way down to your spine,
Your upper back,
Your middle back,
Your waist,
Your lower back,
Your sacrum.
Relax from your chest all the way down to your pelvis.
Allow the belly to expand with each inhalation and allow the belly to soften with each exhalation.
Relax your hips,
Your thighs,
Your knees,
Your shin bones,
Calves,
Ankles,
Feet and each toe.
Notice any area of tension or unease.
With each exhale,
Consciously release and relax these areas,
Allowing the earth's grounding energy to flow through you.
Now imagine yourself surrounded by a beautiful golden light radiating from the core of the earth.
Feel this grounding energy entering your body,
Creating a field of energy in your entire body,
Creating a sense of stability and centeredness.
Rest in this state of grounded relaxation,
Knowing that you are connected to the earth's supportive energy.
Feel yourself being supported,
Being held and allow yourself to feel safe.
Rest here for a few more moments as you nourish your body with the earth's energy.
When you're ready to conclude the practice,
Gently wiggle your fingers and toes,
Bringing your awareness back to the present moment.
Acknowledge this state of peace and groundedness are with you all the time.
If you are asleep,
Continue in this peaceful and restful sleep.
Otherwise,
You can open your eyes and take a moment to appreciate this state you have cultivated.
Have a lovely and grounding rest of your day or night.
Om Shanti Shanti Shanti.
Thank you for being here.
