Yoga Nidra Earth Element Grounding Journey

Welcome to the practice of Yoga Nidra.

My name is Serendipity Johnson,

And I'll be guiding you through an earth meditation today.

Please lie down on your back.

Get very relaxed and comfortable.

Allow your feet to flop a little to the sides.

Allow your arms to be slightly away from your body,

With your palms facing upward,

If that feels good to you.

If not,

You can also lay your arms across your chest,

Or get into any position that feels the most comfortable to you.

Close your eyes,

And keep them closed through the entire meditation,

If possible.

Feel free to wiggle if you need.

Do any last adjustments that you need to get very,

Very comfortable in this moment.

You can put on an eye mask.

You can use a blanket or some pillows under your knees.

Allow yourself to get very,

Very comfortable.

Take some deep breaths,

Allowing yourself to get even more comfortable in this moment.

To help you relax,

I'd like to invite you to tighten and squeeze your body as you inhale,

And then as you exhale,

Release and allow your body to relax even more.

So we'll tight,

Tight,

Tighten on an inhale,

And release and relax.

Go ahead and tighten your feet,

Legs,

Tight,

Tight,

Tight,

Tight,

And then exhale,

Relax and release.

Now tighten your belly,

Bottom,

And back,

Tight,

Tight,

Tight,

Exhale,

Release.

Inhale while squeezing and tightening the muscles,

Exhale while releasing and relaxing them.

Squeeze your shoulders,

Arms,

And hands on an inhale,

Exhale,

Release.

Inhale and tighten your neck,

Head,

And face,

Squeeze,

And then exhale,

Release.

Tighten the whole body now,

Tight,

Tight,

Tight,

Exhale,

Release.

One more time,

Tight,

Tight,

Tight.

Relax your whole body now.

Now notice your breath.

Don't try to change it in any way,

Just notice it.

Notice how it moves in and out of your body,

In and out,

In and out.

Again,

Don't try to change it,

Just allow it to come and breathe in and out.

For the practice of Yoga Nidra,

It's nice to set a positive goal,

Thought,

Or intention for yourself or your practice today.

Let this intention or goal be short,

Succinct,

And positive if possible,

Like,

I am a happy person,

I am peaceful,

I make a difference in the world,

I am a good person.

I'd like you to take a moment to repeat this intention to yourself three times now,

Please.

Good.

Let's also make a group goal to stay awake during our session.

Now if you need to fall asleep,

That's okay,

It means your body needs to rest,

But you'll get the most benefits out of a Yoga Nidra session if you can stay awake.

Now we will do the rotation of consciousness.

As I name different parts of the body,

I'd like you to feel,

Think,

Or imagine that there are bubbles of light surrounding that body part.

Become aware of the parts of the body,

But don't move them.

This light can be any color that you'd like today.

Please make sure to stay awake and pay attention to your body and my voice.

We'll start feeling,

Thinking,

Or imagining beautiful light on the right side of the body.

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Little finger,

Whole right hand,

Whole right arm,

Shoulder,

Right side of the chest,

Waist,

Hip,

Whole right leg,

Whole right foot,

The toes,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

All five toes together,

All five toes together.

Now imagine the light on the left side.

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Little finger,

The whole left hand,

Whole left arm,

Shoulder,

Left side of the chest,

Waist,

Hip,

Whole left leg,

Left foot,

Your toes,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

All five toes together.

Feel the two feet together,

The two legs together,

The bottom,

Stomach,

Chest,

Back,

The two shoulder blades,

The two arms,

The neck,

Head,

Scalp,

Forehead,

Eyes,

Right ear,

Left ear,

Nose,

Right cheek,

Left cheek,

Mouth,

Lips,

Tongue,

Teeth,

Chin,

The whole face,

The whole head,

The whole neck,

The whole back,

Arms and legs together,

The whole body together,

The whole body together,

The whole body together.

Please notice your breathing again without trying to change it in any way.

Just notice how it flows in and out.

Just notice how it flows in and out.

Now focus on your belly.

As you inhale,

The belly rises.

As you exhale,

The belly falls.

Inhale,

Belly rises.

Exhale,

Belly falls.

Keep paying attention to your breath,

And at the same time,

Start counting backwards from nine to zero.

Nine,

Belly in.

Nine,

Belly out.

Eight,

Belly in.

Eight,

Belly out.

Seven,

Belly in.

Seven,

Belly out.

Count to zero silently to yourself as you notice the rise and fall of the belly.

Pay attention to your breathing and counting.

Keep counting backwards.

If you lose your count,

Just start again at nine.

Good.

Now just release the counting wherever you are.

Now I'd like you to imagine yourself in a quiet space in nature that you really love.

Take a moment to notice what is around you as you ground yourself deeply into this space.

Notice the colors of the trees or any plants.

Notice the animals and any fun sounds.

Imagine breathing in the earthly smell of this safe space.

Now imagine yourself walking down an easy path.

Think,

Feel,

Or imagine seeing a shiny red garnet from inside a big open cave.

This cool cave is welcoming and large enough for you to comfortably enter.

You are able to easily see as warm sunlight streams onto a cedar tree.

Imagine sitting down and leaning your back against the large tree.

You are warm and comfortable,

Safely nestled at the base of the cedar.

Through the roots of this wise tree,

Feel your connection to the ground beneath you.

Notice your heartbeat.

Notice that the tree and earth also have heartbeats.

Feel or imagine your heart is beating together with the earth like a drum,

Softly.

Feel yourself deeply connected with the heartbeat of Mother Earth.

You are creating a song together.

Feel free to release any heavy worries or cares down deep,

Deep,

Deep into the earth.

You are protected in this safe space to let go.

Notice how much lighter you feel as you release any negativity.

Now imagine sending happy thoughts way down deep through the center of the earth to someone on the other side.

Imagine that person is sending positive,

Kind thoughts back to you right now.

You are so grateful.

Feel how happy the earth is helping connect you with this new friend.

Now send more good thoughts to someone else.

Feel how happy it makes you to share kindness with others.

Imagine this person is sending you well wishes.

Now silently thank Mother Earth and your new friends for helping you feel so grounded and so happy.

Offer gratitude to the tree,

The cave,

And the garnet for helping you feel your heartbeat.

Notice how peaceful,

Safe,

And happy you feel.

Now bring your attention back into your body and back into this room.

Notice you are lying on the floor or bed or ground.

Notice any sounds that you hear inside the room.

Pay attention to any sounds you can hear from outside the room or space you're in.

Remember the positive intention you set for yourself at the beginning.

Always repeat that intention to yourself now three times.

Let that intention sink in deeply like the roots of a cedar.

Now when you are ready,

Slowly begin to wiggle your fingers and your toes.

If you feel like it,

Stretch your arms over your head.

Perhaps you'd like to bring your knees into your chest and rock back and forth a few times.

When you are fully aware,

Please sit up in a comfortable position,

Cross-legged or in a lotus position,

With your eyes lightly closed.

If you feel like it,

You can join me for three ohms to finish our yoga nidra session together.

Empty out any of the air in your lungs if you feel like it,

And on an inhale,

Together .

.

.

Thank you for joining me today.

Feel free to comment if you have any questions or would like to share how this experience was for you.

I appreciate you,

And feel free to look into the other yoga nidra sessions that I have for you.

I find it to be a great practice,

And I'd love to share more with you.

Have a beautiful day.