Grounding Yoga Nidra Meditation

Hello and welcome to this practice of Yoga Nidra.

My name is Natalie Bondine and I'll be guiding you through.

So the first thing you want to do is go ahead and get super comfortable.

So lie down on your back or on your side if you're pregnant or if you prefer to lie on your side.

And then take time to arrange your body so that you feel well supported.

You can place cushions or a pillow under your head and whatever else you need so that you feel absolutely comfortable.

Having some support under the knees can really help the lower back to settle well.

And also bear in mind that body temperature may drop during this practice.

And so if you feel the need just cover yourself with a blanket and put on some warm socks.

When you feel you're able to rest comfortably then just settle into your chosen position and allow the body to become still.

Knowing that there is no need for any further movement.

You want to experience the state of zero desire for movement.

And so if this state is not quite present then just make whatever adjustments so that you feel super comfortable.

The ideal state for the physical body during this practice is zero desire for movement.

And so if the desire to move does arise during this practice then simply just watch.

It will probably go away and you can remain still.

And if the desire to move does return then it may be a signal that you do actually need to move.

So just do so with the utmost awareness and with the intention again to settle into stillness.

Turning to the state of zero desire for movement.

Now become aware very precisely of the position in which you are lying.

Know the shape and the posture of your body.

Know the shape and the arrangement of the room.

And then feel the points of contact between the back of your body and the floor.

And be aware now of the gentle natural rhythm of the breath.

Feel the breath coming in and the breath going out.

Just allow the breath to move freely and easily through both nostrils.

If it's easier to exhale through the mouth then just do that.

So let whatever is most comfortable and easy way of breathing just arise naturally.

So allowing the inhale to move down and into the body.

And with every exhalation allow the weight of the body down through the points of contact with the floor.

So every exhalation is a letting go.

So just be with this gentle rhythm and natural easy breath and with every outgoing breath just allow yourself to sink deeper into Mother Earth.

Just let her carry your weight.

Again taking a moment to observe the stillness and the alignment of your body.

As the body comes into this state of deepening stillness.

Just allow the breath to become even more spacious.

So listening to the sound of your own breath.

Let the focus be with the intimate sound of your own breath coming in and going out.

This is the sound that's closest to you.

And just feeling the stillness of the body and the spaciousness of the breath.

And just know that this practice of this meditation is held safely in a place of protection and security.

Just know that the boundaries of this practice are secure.

As you enter into this state of consciousness that you are held safely within the protected space.

And just invite the mind to follow the example of the body and allow the focus to become even more still and more quiet.

Just invite the mind to create a single form of awareness.

And allow this awareness to simply be,

I am practicing yoga nidra.

Now is the time for you to make your sankalpa or heart's resolve.

Your simple short positive statement in simple language.

Please repeat your sankalpa to yourself internally three times.

With total feeling and conviction and gratitude for its fruition.

We will now begin with the rotation of consciousness.

A systematic journey of sensory awareness throughout the body.

So you will move your awareness to different parts of your body as soon as you hear them named.

Please say the name of the part to yourself internally and feel that part of the body.

But do not move any part.

This practice begins on the right side.

Right hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Palm of the hand.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Arm pit.

Waist.

Hip.

Thigh.

Knee.

Calf.

Ankle.

Heel.

Soul of the foot.

Top of the foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Fifth toe.

And now bring your awareness to the left side of the body.

Left hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

Palm of the hand.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Arm pit.

Waist.

Hip.

Thigh.

Knee.

Calf.

Ankle.

Heel.

Soul of the foot.

Top of the foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Now go to the left side of the body.

Fifth toe.

Now go to the back of the body.

Right heel.

Left heel.

Right calf.

Left calf.

Right thigh.

Left thigh.

Right buttock.

Left thigh.

Right buttock.

Left buttock.

Lower back.

Middle back.

Upper back.

The entire spine.

The entire spine.

Right shoulder blade.

Left shoulder blade.

Back of the neck.

Back of the head.

Right shoulder blade.

Left shoulder blade.

Back of the neck.

Back of the head.

Back of the head.

Top of the head.

Forehead.

Right temple.

Left temple.

Right ear.

Left ear.

Right eyebrow.

Left eyebrow.

Middle of the eyebrows.

Middle of the eyebrows.

Left eyebrow.

Left eyebrow.

Middle of the eyebrows.

Middle of the eyebrows.

Right eye.

Left eye.

Right nostril.

Left nostril.

Left cheek.

Left cheek.

Upper lip.

Lower lip.

Both lips together.

Chin.

Jaw.

Throat.

Forehead.

Fore.

Throat.

Right collarbone.

Left collarbone.

Right side of the chest.

Left side of the chest.

Upper abdomen.

Navel.

Lower abdomen.

Right groin.

Left groin.

The pelvic floor.

The pelvic floor.

The pelvic floor.

The pelvic.

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The grand.

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The grand.

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The big.

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The big.

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The great.

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Fatigue.

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眠.

The duodenum.

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The joint.

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The gluteus.

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The globe.

The Richard falou.

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The whole body.

Now imagine the whole body becoming light.

As though your body could float away from the floor and towards the ceiling.

The head is light and weightless.

The limbs are light and weightless.

The torso is light and weightless.

The whole body is light and weightless.

You are rising higher and higher away from the floor.

Now imagine your body becoming very heavy.

Feel the heaviness in all parts of the body.

Each part is becoming heavier and heavier and heavier.

The head is heavy.

The limbs are heavy.

The torso is heavy.

The head is heavy.

The torso is heavy.

The whole body is heavy.

So heavy that is sinking even further into the floor.

And now awaken the experience of cold in the body.

The experience of chilly cold.

Imagine being outside in winter without enough clothing.

And feel this chill permeating your entire body.

And now allow the sensation of warmth to spread throughout the entire body.

Remember the feeling of heat in summer when you are out in the sun with no shade.

You feel heat radiating on your skin.

You feel the warmth of the sun.

You feel heat radiating on your skin.

Heat all around the body.

Now gently allowing this to completely dissolve away.

Please recollect the experience of anxiety or worry.

Intensity.

And feel this stress in your mind and body.

Do not concentrate on its source.

Please create the experience of anxiety as clearly as possible.

Please create the experience of anxiety as clearly as possible.

And now allow this to dissolve away completely.

Allow the feeling of complete calm to envelop you.

Manifest the experience of calm in your entire mind,

Body and emotions.

You are relaxed and aware.

You are completely calm.

And now begin to concentrate on the space in front of your closed eyelids.

Imagine before you a transparent screen as though you were in a movie theatre.

The screen is as high and as wide as the eyes can see.

The screen is as high and as wide as the eyes can see.

The screen is as high and as wide as the eyes can see.

Concentrate on this mind screen and become very aware of any phenomena that manifests within.

Colours or patterns or light.

Whatever you see is the manifesting state of your mind.

And so continue your awareness of this space.

And so continue your awareness of this space.

Do not become involved.

Practice detached awareness only.

For any subtle images make themselves known and simply notice them without directing the images.

If thoughts occur,

Just let them come and go.

And continue watching the dark space.

Continue this with detached awareness.

Continue this with detached awareness.

And now I will name a number of different things.

And you can imagine or sense or feel them as deeply as you can.

Jump from image to image as soon as you hear it.

Red desert.

Peacock feather.

Buddha meditating.

A good night's rest.

Full moon.

Your reflection in a mirror.

Foggy morning.

Waiting for results.

Sun shining overhead.

Boké of flowers.

Tall tree.

Receiving help from others.

Cool clear water.

A relaxing afternoon.

Laughing with friends.

A warm embrace.

Burning candle.

Temple on a mountain.

Path in the woods.

Vibrant sunset.

Taking a deep breath.

Cat stretching.

A beautiful garden path.

Your favourite song.

The sound of my voice.

Your body lying on the floor.

Your body lying on the floor.

Your body lying on the floor.

Now it is time to repeat your sankalpa or heart's resolve.

Please repeat the same statement made at the beginning of this practice three times to yourself internally.

Once again come back to the feeling of your breath flowing in and out of your nostrils.

Maintain your awareness of breath and at the same time,

Let your breath flow into your body.

And let your breath flow into your body.

And let your breath flow into the center of your nostrils.

Maintain your awareness of breath and at the same time,

Develop your awareness of your physical body.

Your body is relaxed and lying on the floor.

The center of your skin and the clothes and the props that are touching you.

Notice the heaviness of your body as it rests on the floor.

Now take your awareness into all the points that are touching the floor.

The back of your heels.

Thighs.

Buttocks.

Shoulder blades.

Arms.

Hands.

And head.

Do not open your eyes yet but visualize the surrounding room.

Imagine where you are in the room and the objects that are around you.

Lie quietly until you feel ready to move.

And when you're ready,

Start by slowly moving your hands and your feet.

Take your time,

There is no hurry.

Take gentle circles with your wrists and your ankles.

And gently,

Allowing your head to move from side to side.

Side to side.

And coming back into center.

Gently take a stretch through your body.

And relax.

Back to center.

Gently take a stretch through the entire body.

When you are sure that you are fully awake,

Gently start to roll towards your right side.

Please stay on your right side for a few more moments.

And when you are ready,

Please use your hands to press yourself up from the floor.

Coming into a comfortable seated position.

And gently allow your head to come up last.

And gently allow your head to come up last.

This practice of Yoga Nidra is now complete.

Thank you for watching!