Yoga Nidra Grounding Practice
by Lucy Burns
This Yoga Nidra practice is accompanied by the gentle sound of birdsong and helps you to rest and connect with Nature. Allow yourself to be guided on a visualization journey, to return to your day feeling grounded and restored.
Transcript
Getting ready to practice Yoga Nidra.
Laying on your back or in a comfortable position,
Place a pillow behind your head and perhaps your knees.
During the practice of Yoga Nidra your body temperature might lower,
So place a blanket over you for warmth.
Take a moment now to get completely comfortable and at ease.
Make any small adjustments to the head and neck,
Shoulders,
Hips,
Legs.
Completely relax and feel supported by the ground beneath you.
If you could get even 1% more comfortable,
What would you do?
You might set an intention to stay awake and aware throughout this practice.
If you do fall asleep,
Don't worry,
Know that your body is taking the rest that it needs.
And although your intention is to remain still,
Please know that you can move or adjust your body at any time.
If your attention wanders,
Try to gently guide your focus back to my voice.
There's nothing you need to do here.
There's nowhere you need to be.
There's nothing to work out.
Nothing you have to do.
Bring your attention to your jaw.
Notice if there's any gripping or tension here,
Relaxing your jaw and all of the muscles of your face.
Draw your attention now to the breath at the belly,
The natural rhythm of breath in and out of the body.
On the next inhalation,
Count the inhalation to a count of 4.
Inhaling 1,
2,
3,
4 and exhale 1,
2,
3,
4.
Continue in this way for the next few breaths at your own pace,
Equalising the inhalation and the exhalation.
Letting go of that,
Take a breath in through the nose and out through the mouth and allow your breath to come back to its natural rhythm.
Now imagine a place where you feel calm and at ease,
An imaginary place or sanctuary.
It could be a room,
A place in nature,
A space where you feel peaceful.
Notice the light,
The colour and any sounds here.
Into this inner sanctuary,
Welcome in your heart's desire,
Your Sankalpa.
If you're not working with a particular Sankalpa,
Perhaps you can choose,
I accept myself just as I am,
Mentally whispering your heart's vow to yourself three times.
Allow your attention to move through your body,
Following the guidance of my voice.
As I name a body part,
Let your attention settle here in this area of the body.
You might imagine your attention flowing like a stream or river of awareness from one point to the next.
Bring awareness to the tip of your tongue and all the way down to the root of the tongue.
Inside of the right cheek.
Inside of the left cheek.
The roof of the mouth.
Lower lip.
Upper lip.
Notice the flow of air in the nose.
Right nostril.
Left nostril.
Centre of the forehead.
Right eyebrow.
Right eye.
And all of the little muscles behind the eye.
Left eyebrow.
Left eye.
And all of the muscles behind the eye.
The crown of the head.
Back of the head.
Back of the neck.
Heart centre.
Right side of the chest.
Right shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
Arm of the hand.
Back of the hand.
Right thumb.
First finger.
Second.
Third.
Little finger.
The entire right hand and arm.
Let your attention return to the heart centre.
Left side of the chest.
Left shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
Palm of the hand.
Back of the hand.
Left thumb.
First finger.
Second finger.
Third.
Little finger.
The entire left hand and arm.
Allow attention to return to the heart centre.
The heart centre.
Waist.
Navel.
Pelvic bowl.
Right hip.
Upper leg.
Knee.
Lower leg.
Ankle.
Sole of the foot.
Big toe.
Second toe.
Third.
Fourth.
Little toe.
The entire right foot and leg.
The pelvic bowl.
Left hip.
Upper leg.
Knee.
Lower leg.
Ankle.
Sole of the foot.
Big toe.
Second.
Third.
Fourth.
Little toe.
The entire left foot and leg.
The left leg.
Left side of the torso.
Left arm.
The left side of the body.
Bring attention to the left side of the body.
Throughout the left side of the body.
Take time to allow your attention to move to the right side of the body.
The right leg.
Torso.
Arm.
The entire right side of the body.
The right side of the body.
And now feel the whole body.
The whole body now.
Radiant with sensation.
Feel sensation throughout the whole body.
Notice your breath.
The natural easy flow of air in and out.
Your body breathing itself.
Imagine a beautiful flower at your heart centre.
As you inhale,
The flower opens and blooms.
As you exhale,
The flower gently closes.
Inhale,
Bloom open.
Exhale,
Softly close.
Breathing in and out.
Just imagine.
And now,
Without changing the rhythm of your breath in any way,
Start to count your inhalation and exhalation.
Inhaling 10.
Exhaling 10.
Inhale 9.
Exhale 9.
And continue counting down at your own pace.
And now,
Welcome the feeling of warmth in your body.
Sensing all of the places where you feel warm.
Feel your body warm as if bathing in warm sunlight.
How does warmth feel in your body?
Where do you sense it?
And now,
Welcome the feeling of coolness in your body.
Sense all of the places where you feel cool.
Feel coolness as if a cool,
Fresh breeze touches your skin.
How does coolness feel in your body?
Where do you sense it?
Coming back to the feeling of warmth.
Feeling all of the areas that are warm.
Then,
Welcoming coolness again.
Can you sense both opposing sensations simultaneously,
Warm and cool?
Bring awareness to the space in front of your closed eyes.
Rest your mind in this infinite space.
Become aware of the darkness and of any light,
Colour,
Patterns or images that may appear.
Into this space,
Welcome the image of a stony path,
Cradled on both sides by fresh,
Green grass.
Breathe in the scent of the grass as you follow the path.
Up ahead,
You notice a garden gate,
Slightly ajar,
Inviting you in.
Walking through the gate,
Enter a secluded garden.
Notice the vibrant colours of flowers in bloom.
The gentle hum of insects.
The chatter of birds.
Inhale the scent of fresh herbs in the soil.
In the corner of the garden are fruit trees in full blossom.
One tree is bigger,
Older than the rest.
You sit at the base of the tree.
Feel the thick trunk at your back.
The small,
White blossom petals dance around you in the soft breeze.
Feel the sun warm your skin.
Hear the gentle wind in the leaves.
Place your hands in the soft grass and imagine the roots of the trees beneath you.
The roots reaching into the ground beneath you.
Feel yourself rooted,
Grounded like the tree.
Supported,
Strong,
Connected to the earth beneath you.
Why not rest here a while in the garden you have cultivated?
Absorbing the timeless wisdom and beauty of nature.
Into this space,
Welcome back your Sencolpa.
Allow your heart's vow to rest here with you.
Mentally whispering your own,
Or,
I accept myself just as I am.
As you are ready,
Begin to sense the flow of breath in your body.
Feel the solid earth beneath you.
Notice any sounds in your environment.
With eyes still closed,
Become aware of the space around you.
Nodding the head,
Moving the fingers,
Perhaps touching your thumb and first finger and then each finger in turn.
Perhaps take a full body stretch.
And when you feel ready,
Flutter the eyes open.
Continue to experience the strength and connectivity that you have cultivated within you as you return from the state of deep restorative rest.
Thank you for practicing Yoga Nidra with me today.
Namaste.
4.9 (33)
Recent Reviews
Bibi
June 15, 2025
This practice is - though short - not hurried and allows for personal preferences in the visualisation. Thanks for sharing🍀!
Laura
October 12, 2024
Thank you for this beautiful meditation. It really helped me to find peace and feel much more grounded. 🙏
Antoinette
September 5, 2024
Thank you Lucy 🙏. This is exactly what I’d needed, even though I’d not realised it until afterwards. Such a beautiful practice. My body is now both energised and calm. With much gratitude 😊💕
Sophie
September 4, 2024
Lovely well balanced nidra practice with clear instruction and helpful guidance, thank you!