Yoga Nidra For Grounding Into Your Body And On The Earth

This is a full Yoga Nidra to ground into your body and on the earth.

This effortless guided meditation is for anyone who is feeling a bit disconnected to their human experience here on earth. It focuses on the simplicity of awareness and breath.

We all have times when we feel disconnected, this is beautiful way to connect back as well as find some needed deep rest to reset your nervous system.

Transcript

Welcome,

I'm Jocelyn.

This is a full yoga nidra guided meditation and it's focused around feeling grounded both in your body and in your space,

Wherever that may be.

So take a moment to find yourself in a comfortable position.

That might mean that you are sitting back in a chair or laying in bed with pillows under your head and knees maybe under the covers.

Or you might be laying on the ground and finding a way to support your body so that you can really inhabit your body so you can spread out inside your body.

So you might be putting an eye pillow on your eyes to block out the light.

I like to put a rolled up towel under my ankles.

I find I hold a lot of tension in my ankles and my feet and that helps me really relax.

And you might have an area that you have a little more tension in or you hold a little tighter and you might consider supporting that area of your body with something like rolled up towel or a pillow.

A yoga nidra is an effortless practice so you're really just focusing on finding a place of comfort in your body where you're relaxed,

Where you're not holding on to tightness and where you can close your eyes and simply rest back into your body for a little while.

You'll simply be listening to my voice as I guide you through this meditation,

This yoga nidra through the five koshas.

It is okay if you fall asleep.

Your subconscious will still be picking up the information from this recording.

You'll still get all of the benefits of this practice.

But yoga nidra is a deep rest.

It's a deeply aware rest.

But yoga nidra is an effortless rest and you do try to remain aware throughout it.

So once you find yourself in a still place with your body supported,

Just go ahead and bring your awareness to the edges of your body,

The outline of your body.

Which shape have you taken on?

Take a moment to allow the stillness to settle in to your bones,

Your tissues,

Your muscles.

You might notice your breath,

Maybe it's really high in your chest,

Maybe it's not slow or maybe it's very slow and relaxed.

Just noticing your breath.

Does it move your body in any way?

Is it deep or is it shallow?

There's no right or wrong answer here.

And take a minute to rest your awareness on your ears,

Allowing them and inviting them to relax back and down.

And as you do that,

Allowing your inner ears to open to the sounds,

The vibrations in your room,

In your space,

On this recording.

What do you hear?

What do you hear?

And taking just one nice really deep breath into the lower belly on the inhale.

Ribs and up to your chest,

Opening your mouth and sighing it out.

Let's do that two more times.

Inhaling into your belly,

Ribs and then chest,

Opening your mouth and sighing it out.

One more time.

Inhaling,

Opening your mouth and sighing it out.

And let's just take a minute to do a little bit of deep breathing.

The more deep breathing work you do,

The deeper and more relaxed we can become within each subtle self that we travel through.

So let's just take a few deep breaths.

And on our exhale of those deep breaths,

If we could create a humming sound.

And a humming sound,

You would have your lips together and your teeth apart inside your lips.

So you'll feel the vibration through the parts of the mouth,

Maybe even up into your nasal,

Maybe down your throat.

Sometimes you can feel it in your chest.

But part of the humming is a way to ground down into our body.

We're creating a vibration in our body that we can literally feel.

Also,

Creating voice in our deep breathing is activating and massaging that vagus nerve.

So we're going to just inhale,

Just like we did,

Down into the lower belly,

The ribs and the chest.

And then on the exhale,

We're just going to vocalize in a humming sound.

So let's do this for a few rounds.

And I really want you to do it at your own pace.

You don't have to follow me,

Although I will also guide with this breath and the humming sound.

But if you're not on time with me,

That is so perfectly okay.

And we'll go for nine rounds of this to enter into the yoga nidra practice.

Inhaling.

Inhaling.

Inhaling.

Inhaling.

Placing your awareness on your heart center.

And just allowing the edges of your heart center to soften.

And expand.

You can bring in a sankalpa or a heart's desire or intention.

You may already have one you're working with,

But if you don't,

You can use.

I am grounded in my body and on this earth.

And you're going to say that silently to yourself on an exhale.

Three times.

So inhaling.

I am grounded in my body and on the earth.

On the exhale to yourself.

And two more times at your own pace.

You can release that now and just be present with your body for a minute.

Do a gentle scan of your face,

Your lips,

Inside of your mouth,

The throat.

The chest.

The ribs.

Is there any residual energy?

I'm gonna walk you through a rotation of consciousness.

I'll be calling out parts of the body.

And when I do so,

If you could let your attention just drop into that body part.

As I'm saying it,

It's just an invitation of awareness to that body part.

And I will move somewhat quickly between body parts.

Just allowing yourself to be brought along and your awareness to be brought along on this journey across the parts of the body.

And we'll start with the center of the throat.

Can you drop your awareness down to the center of the throat?

You're not trying to change or alter anything,

Just gently dropping your awareness to the place at the center of the throat.

The jaw.

The lips.

Teeth.

Roof of the mouth.

Inside of the right cheek.

Tip of the tongue.

Inside of the left cheek.

Back of the tongue.

Back of the head.

Top of the head.

Center of the forehead.

Right temple.

All the little muscles behind the right eye.

The globe of the eye.

Right cheekbone.

Right ear.

Right nose.

Right mouth.

Right ear.

Right inner ear.

The space between the ears.

The center of the forehead.

The mind's eye.

Temple.

All the little muscles behind the left eye.

Globe of the eye.

Left cheekbone.

Left ear.

Left inner ear.

The space between the ears.

Nasal passages.

Tip of the nose.

Tip of the chin.

Center of the throat.

Center of the chest.

Right shoulder.

Upper arm.

Elbow.

Your attention gently drop on your right elbow.

Forearm.

Wrist.

Palm of the right hand.

Tip of the thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

All five fingers of your right hand.

Gently dropping your attention and awareness on all five fingers of the right hand.

Back of the hand.

Outside of the right wrist.

Elbow.

Upper arm.

Right shoulder.

Right scapula.

Right ribs.

Waist.

Pelvic bowl.

Right hip.

Hip crease.

Upper thigh.

Your awareness gently dropped on the right knee.

Lower leg.

Inside of the right ankle.

Bottom of the foot.

Tip of the right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

All five toes of the right foot.

Your awareness gently dropped down.

Top of the right foot.

Outside of the right ankle.

Right knee.

Right knee.

Thigh.

Hip crease.

Right hip.

Waist.

Right ribs.

Center of the chest.

Left shoulder.

Upper arm.

Elbow.

Forearm.

Left wrist.

Palm of the hand.

Tip of the left thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

Your awareness dropped gently on all five fingers of the left hand.

Top of the hand.

Inside of the left hand.

Inside of the left wrist.

Elbow.

Upper arm.

Shoulder.

Left scapula.

Ribs.

Waist.

Pelvic bowl.

Left hip.

Hip crease.

Thigh.

Knee.

Calf.

Left ankle.

Bottom of the left foot.

Your attention and awareness gently dropped on the left.

Big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Sixth toe.

All five toes of the left foot.

Top of the foot.

Outside of the ankle.

Lower leg.

Knee.

Thigh.

Hip crease.

Left hip.

Pelvic bowl.

Lower belly.

Navel center.

Center of the chest.

Center of the throat.

Center of the throat.

Mind's eye.

Center of the forehead.

Top of the head.

Can you gently drop your awareness on the whole right side of the body?

Might you place your awareness gently on the whole left side of the body?

The whole left side of the body.

The whole right side of the body and the left hemisphere of the brain.

The whole left side of the body and the right hemisphere of the brain.

Might you drop your awareness gently on the whole body?

The whole body.

The whole body.

And simply noticing your breath moving naturally.

Effortlessly within your body.

The gentle cadence of inhale and exhale in its own dance within you.

Might you notice when your inhale expands and when your exhale contracts.

Noticing without changing it.

Instead allowing your body's natural rhythm of breathing you to be awe-inspiring.

To be beautiful.

To be healing.

That natural cadence of your body's breath.

Simply feeding your body with oxygen in its own rhythm.

The rhythm that it needs right now.

And can you imagine whenever your body feels the impulse to inhale.

That you inhale through the bottoms of your feet.

And you exhale through the bottoms of your feet.

And you exhale through the bottoms of your feet.

Might you just imagine that when your body naturally wants to inhale.

You inhale through the bottoms of your feet.

And exhale through the bottoms of your feet.

In your own cadence.

Your own dance.

And might you imagine the next time your body is ready to inhale.

That you inhale from the bottoms of your feet to your pelvic bowl.

And when you exhale.

You exhale from your pelvic bowl to the bottom of your feet.

That when you inhale.

You're inhaling from the bottom of your feet up to the pelvic bowl.

And when you're exhaling.

You're exhaling from the pelvic bowl.

Down your legs.

Back to the bottom of the feet.

Might you imagine that flow.

In your own time,

Your own cadence.

Allowing your body to breathe you.

And being in awe of that process.

That effortless process of breath.

The beautiful intelligence of our body.

Allow it.

It's a moment of art.

Might you take a moment to place your awareness.

Gently.

On the places in your body that you feel comfort.

That feel comfortable.

These places that bring you a sense of comfort.

These places where you don't need to look anywhere else.

All you need to do is settle down into them.

Allow them to hold you.

Allow them to soothe you.

And now might you.

Place your awareness gently on the places in your body.

That feel uncomfortable.

It might feel tight or tense.

Restrained.

Awkward.

Just gently place your attention on the places.

Where you feel uncomfortable.

In your body.

These might be places in your body.

That you don't like to spend much time.

With.

You might be holding.

Feelings,

Emotions.

And going back to placing your awareness.

Where you feel comfortable in your body.

The places that soothe and rock you.

The places that hold you.

And these places might hold memories.

That soothed you as a child.

Or.

They might just be warm.

Like a touch of the sun.

And going back to placing your awareness.

Where you feel uncomfortable.

Where it's not as easy to stay.

Just gently placing your awareness.

Where you feel uncomfortable in your body.

Where maybe.

You don't feel as welcome.

In your own body.

It might feel foreign.

Or.

It might feel different than you.

And might you now.

Allow yourself to place your awareness.

In both the places where you feel comfortable.

And the places you feel uncomfortable.

At the same time.

Simultaneously.

Together in your awareness.

And simply.

Letting that go.

And bringing yourself back to your heart center.

Softened edges.

Delicate warmth.

Toes.

In wet dirt.

A sunset.

Over a calm ocean.

A gentle breeze across your face.

A hand to hold.

A teepee in a forest.

The smell of a fire.

Crackling.

Contained.

A pillow to lay your head.

The roots of a tree.

On a forest floor.

The perfect stick.

I'm going to take a minute to be quiet.

As you open your heart and soften even more.

And slowly just deepening your inhale.

Just the slightest bit.

And deepening your exhale.

Just the slightest bit.

Welcoming.

Back your awareness.

And.

Letting go.

Letting go.

And inhaling and exhaling.

In your own time.

Inhaling deeper.

Exhaling deeper.

Inhaling a bit deeper.

And exhaling.

Deeper and slower.

And we'll take a moment to say our sankalpa silently to yourself.

Three times each on the arc of a breath.

You might have used your own sankalpa.

Or you might have used I am grounded in my body.

And on this earth.

Inhaling.

And exhaling silently saying to yourself.

Your sankalpa.

And two more times.

And again just inhaling deep into the belly.

Expanding the ribs and the chest.

Opening your mouth and sighing it out.

Inhaling into your belly.

Your ribs.

Your chest.

Opening your mouth and sighing it out.

Inhaling into your belly.

Your ribs.

Your chest.

Opening your mouth and if you want to give some voice to it.

Sighing out.

And just begin to bring a little movement to your fingers.

Toes.

Maybe a little wiggle to your spine or your shoulders.

You may want to roll your head.

Side to side.

Or you may want to take a full body stretch.

And doing this in your own time.

You may want to flutter your eyes open.

And just take in the space around you.

What colors do you see?

What shapes do you see?

Opening your ears.

What sounds are around you?

And being grateful for those sounds of your space.

And when you're ready you can start moving.

Maybe come up to a seated position with your hands on your heart.

Or your hand on your heart and a hand on your belly.

Thankful for this body that we get to ground into.

And thankful for the ground that holds us,

That supports us.

Thank you so much for joining me on this yoga nidra.

This guided meditation.

Back to our bodies and the earth.

I feel so very honored to bring you along with me on these journeys.

Namaste.

Reviews

Another good one! Thanks for the long body scans.