Hello I'm Amy Ruthie and this is a yoga nidra meditation to help you feel more grounded and more connected to your root chakra.
Before we start the practice,
Please make sure that your body is fully supported so that all of the muscles and bones in your body can fully relax.
Close your eyes.
We'll complete a few rounds of ujjayi breathing to help calm your nervous system.
To start.
Inhale through your nose.
Exhale through your mouth and pretend that you're fogging a mirror that's in front of your mouth.
Inhale through your nose.
Exhale through your mouth as if you're fogging a mirror.
One more time like that.
Now close your mouth and in a moment,
You'll inhale and exhale through your nose.
And as you exhale,
Slightly constrict the back of your throat as if you're fogging a mirror with your nose.
So we'll try that together.
Inhale through your nose.
Exhale through your nose and fog the mirror with your nose.
Inhale through your nose.
Exhale through your nose and fog the mirror.
Inhale.
Exhale,
Fog the mirror.
Three more times like that on your own,
At your own pace.
Now bring in your sankalpa,
Your heart's longing,
What is your heart needing?
So I'll give you some time and silence to go to your heart and see what it needs in your life right now.
With that answer from your heart.
Create a short,
Positive statement that's in the present tense,
Such as,
I am grounded and centered,
Or I am safe and secure.
Now silently repeat that three times,
Feeling it with your whole body.
Now we'll flow to the body scan.
For this part,
I'll name different parts of the body in a sequence.
As I name each body part,
Bring your full attention to that body part while keeping your body still and quiet.
Starting with your right hand.
Bring your full attention to your right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder,
Underarm right side of the chest.
Waste.
Thigh.
Knee,
Lower leg.
Ankle,
Heal.
Sole of the foot.
Top of the foot.
Right,
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All five toes.
The whole right leg.
The whole right side of the body.
The whole right side of the body.
Now over to the left hand.
Bring your awareness to your left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Rest.
Forearm.
Elbow.
Upper arm.
Shoulder underarm,
Left side of the chest.
Waste.
Thigh,
Me.
Lower leg.
Ankle,
Heal.
Sole of the foot.
Top of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All five toes.
The whole left leg.
The whole left side of the body.
The whole left side of the body.
The whole left side of the body.
And the whole right side of the body at the same time.
Now sense the back of the body.
Back of the right heel.
Back of the left heel.
Right calf,
Left calf,
Right hamstring,
Left hamstring.
Right glute.
Left glute.
Back of the pelvis.
Lower back.
Middle back.
Upper back.
Back of the neck.
The entire spine.
Right shoulder blade.
Left shoulder blade.
Back of the head.
Top of the head.
Forehead,
Right temple.
Left temple,
Right ear,
Left ear.
Right eyebrow,
Left eyebrow,
Center of the eyebrows.
Right eye.
Left eye.
Right nostril,
Left nostril.
Right?
Cheat?
Left cheek.
Upper lip.
Lower lip.
Both lips together.
Chen.
Jaw.
Right collarbone.
Left collarbone.
Right side of the chest.
Left side of the chest.
Upper abdomen.
Navel Lower abdomen.
The whole right leg.
The whole left leg.
The whole right arm.
The whole left arm.
The torso.
The head and face.
The whole body.
Front and back.
Right and left.
The whole body.
Attention and grounding energy flowing through your whole body.
Now flow to watching your body breathing spontaneously.
Whole body breathing on its own.
As you inhale,
You might imagine inhaling a glowing red light in from the base of your spine,
And up to the crown of your head.
And as you exhale,
Glowing red light from the crown of your head.
Back down to the base of your spine.
Inhale red grounding light from the base of your spine up to the top of your head.
Exhale,
Red grounding light.
Back down to the base of your spine.
Continue that for a few rounds of breath.
Now imagine the sensation of floating body light and floating above the surface beneath you.
Now body feels grounded.
Body being pulled towards Mother Earth.
Back to floating.
Floating above the ground.
Now grounded.
Pulled towards Mother Earth.
Now imagine both sensations of floating and grounded.
Simultaneously.
Now bring your attention to the center of your forehead,
Your mind's eye.
And imagine that you are in a dense forest.
With large old,
Wise trees all around you.
Soft pine needles on the ground.
The sun is shining above you.
And a few sun rays make their way through the thick branches and leaves of the surrounding trees.
You notice the scent of pine needles and soil entering your nose.
You see and hear red birds.
Bluebirds.
And small sparrows chirping and flitting about in the trees.
You find the largest tree.
That you have ever seen.
And you lie down next to it.
Or you can sit up against it.
And you breathe.
And you watch your body breathing spontaneously.
You might even imagine the large and wide roots of the trees underground the soil that you've settled on.
And you might even imagine sinking your own roots into the ground.
Intermingling with the tree's roots from all directions.
Breathing with the trees here.
Simply watch your breath for a while.
And I'll guide you through at the end.
In this grounded and rooted state.
Go back to your sankalpa,
Your heart's longing.
And silently repeat that three more times.
Feeling it in your whole body.
Begin to deepen your breath.
In and out of your nose.
Notice the points of your body that are making contact with the support beneath you.
Slowly waking up your body.
You can wiggle your fingers and your toes.
Your legs.
Your arms,
Maybe the muscles in your face.
If it feels right,
You can take a full body stretch.
Arms reaching out over the crown of your head.
And feet and legs stretching out from your torso in the opposite direction.
And relax back down.
Notice in your body if anything has changed since the start of your practice today.
Gently open your eyes.
I'm Amy Ruthy,
And thank you for joining me on this grounding yoga nidra journey.
I hope you have a wonderful day.
Namaste.
