Welcome dear one.
This is Elara at Heartful Way and this is a yoga nidra for grounding,
For embodying your higher wisdom,
For fully integrating the guidance that you receive through your crown and third eye chakras and for rooting your presence deep into Mother Earth.
Grounding is very important so that we can feel fully present and fully capable of functioning in the most optimal way in our lives.
And so let's find a place where you can relax and won't be disturbed for the duration of this yoga nidra practice.
Getting comfortable in your body,
Making sure that you're nice and warm and as you're ready,
Close your eyes,
Taking awareness inward.
Now take a deep breath in through the nose and sigh it out through the mouth.
Take another deep breath in.
One more to let go even more.
Adjust your body in any way that would make you even 1% more comfortable.
Setting an intention for our practice,
Bring your awareness into the heart center.
Setting a heartfelt intention or sankalpa for this practice.
You can use your own words or you might choose to use the following words for your sankalpa.
I am deeply grounded into Mother Earth.
I embody my higher wisdom.
I am deeply grounded into Mother Earth.
I embody my higher wisdom.
Repeat this or your own chosen sankalpa to yourself silently three times.
Now follow my guidance as we move awareness throughout the body.
Bringing awareness and energy away from the mind into the body,
Into the sensations in the body.
We begin our grounding practice by fully becoming aware of our body.
Start by focusing on the sensations inside your mouth.
Sense the root of the tongue,
The tip of the tongue,
The upper jaw,
The lower jaw,
The teeth and the gums.
Sense the inner ears and outer ears.
Feel each ear.
Sense the space between the ears and let this space be at ease.
Feel sensations throughout the forehead,
Temples,
Cheeks,
Eyelids,
Eyes,
The bridge of the nose,
The tip of the nose.
Sense the air at the nostrils.
Feel your upper lip,
Lower lip,
Chin,
Throat,
Collarbones,
Center of the chest,
Right side of the chest,
Shoulder blade,
Right shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Back of the hand,
Right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The whole right hand,
The whole right arm and shoulder,
Right side of the chest,
Center of the chest,
Solar plexus,
Navel center,
Root center at the base of the spine,
Right hip joint,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third,
Fourth,
Little toe,
The whole right foot,
The whole right leg and hip,
The right side of the torso,
Right arm and hand,
The whole right side of the body,
Past sensation.
Sense the aliveness,
The energy in the right side of the body.
Bring your awareness back to the center of the chest,
Left side of the chest,
Solar plexus,
Shoulder blade,
Left shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Back of the hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The whole left hand,
Left arm and shoulder,
Left side of the chest,
Center of the chest,
Solar plexus,
Solar plexus,
Navel center,
Root center at the base of the spine,
Left hip joint,
Left thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole and top of the foot,
Left big toe,
Second toe,
Third,
Fourth,
Little toe,
The whole left foot,
Left leg and hip,
Base of the spine,
The whole left side of the torso,
Left arm and hand,
Feel the whole left side of the body.
Feel sensations and the aliveness in the left side of the body.
Now feel the whole body,
Left and right sides,
Both feet and legs,
Both hands and arms,
The whole torso,
The whole head,
The whole body as sensation.
Now notice your breath.
Establishing a breath pattern of inhaling to the count of four,
Holding for two,
Exhaling to the count of four and holding for two.
Now beginning as you're ready,
First take just a normal breath in and out.
Now inhaling to the count of one,
Two,
Three,
Four,
Hold for two,
One,
Exhale one,
Two,
Three,
Four,
Hold for two,
One,
Continue inhaling to four,
Through the nose,
Visualizing the crown chakra.
As you hold for two,
Focus on the heart center.
As you exhale,
Exhale through the mouth,
Focusing on your root chakra,
And then hold for two,
Feel the grounding.
Establish your own count of inhaling to four through the nose,
Sensing the crown chakra at the top of the head.
As you hold for two,
Focus on the heart chakra in the center of the chest.
As you exhale to four through the mouth,
Focus on the root chakra at the base of the spine.
As you hold for two,
Feel the grounding.
Continuing at your own pace,
Inhaling for,
Holding to,
Exhaling for,
Holding to.
Focus on the crown chakra as you inhale,
On the heart as you hold,
On the root chakra as you exhale,
And feel the grounding as you hold again for two.
Continuing,
Finishing the round that you're on,
And then breathing normally.
Bring awareness to the sensations in the body again,
And feel as though your body is getting very heavy.
Feel gravity pulling your whole body down into the earth.
Feel the body sinking deeper and deeper into the earth.
Feel as though your body is filling with sand,
And very,
Very heavy.
Now shift your awareness,
And imagine your body getting light,
Like filling with air,
Like floating off the ground,
Weightless,
Light as a feather.
Just imagine.
Now feel your body getting heavy again,
Sinking deep into the earth.
Very,
Very heavy.
Now feel your body growing light,
Weightless,
Floating like a cloud in the sky.
And one more time,
Your body getting very heavy,
Sinking,
Gravity pulling your body down,
Deeper and deeper.
One more time,
Your body growing light,
Weightless,
And free.
To float.
Now release that.
Feel your body resting here,
Not too heavy or light,
But perfectly comfortable.
And bring your awareness into the root chakra at the base of your spine.
And just imagine that you're growing roots deep into the earth from the base of the spine.
Deep into the earth,
Like a tree growing deep roots through all the layers of the earth.
Deep into the soil.
Now as you inhale,
Imagine earth energy moving up through those roots,
Into your root chakra at the base of the spine.
And up into the second chakra,
Just below the navel.
Now inhaling earth energy up into the solar plexus,
Up into the heart center.
Feel mother earth love in your heart.
And breathe it up into the throat and into the third eye,
In the forehead,
And up and out through the crown of the head.
And imagine being surrounded by mother love and filled with mother earth's love from inside out now.
Feeling nurtured,
Grounded,
And deeply rooted into the earth.
Allow yourself to rest in this embrace of the mother love.
Resting your awareness in the third eye center in the forehead.
As you rest your awareness in the third eye center between the eyebrows and the forehead,
Could you imagine a majestic tree with its roots growing deep into the earth and with its branches reaching high up towards the sky.
And know yourself to be like this tree,
Fully grounded deep into mother earth,
Receiving nourishment from the mother,
And reaching branches up towards the sky.
And now imagine the brilliant beautiful golden sunlight streaming down and all the leaves of the tree receiving the sun,
The sun's energy,
Taking it in and out through the leaves into the rest of the tree.
A vibrant beautiful tree growing towards the sun,
Deeply rooted into the earth.
Just imagine.
And now imagine this beautiful golden sunshine above your head and breathe it in through the crown chakra,
Into the third eye,
Into the throat center,
And into your heart,
Filling your heart with the universal life force energy with unconditional loving light.
Let the sunshine stream down into the solar plexus,
Sacral chakra below the navel,
And down into the root chakra,
And down through the roots and into the earth.
You are the embodiment of heaven and earth,
A perfect balance of heaven and earth.
Allow yourself to rest and feel this beautiful energy deep within your heart and your whole being.
Allow the following words to resonate throughout your heart and your being.
I harmonize the heavens through my body.
My roots speak the language of stars.
I harmonize the heavens through my body.
My roots speak the language of stars.
Slowly now allow your awareness to come back to the breath.
Take a deep and generous breath in through the nose,
Sigh it out through the mouth.
Gently begin to wiggle your fingers and toes.
You are creating any gentle movements or stretches to bring yourself back.
There's no rush.
Take your time.
You might shift your position.
If you're lying on your back,
You might turn onto your side.
Allow yourself to feel the safety,
Comfort,
Protection and love of the womb of existence.
And you're welcome to rest here longer.
Resting here as long as you like,
Or even allowing yourself to drift off into sleep.
And then as you're ready to go on with your day,
Opening your eyes at your own time.
Thank you so much for practicing with me today.
Have a beautiful day.
Namaste.
You
