Yoga Nidra For Grounding (NSDR)

Experience yoga nidra (NSDR) for grounding as you enter states between wake and sleep. This ancient technique is a great way to ease anxiety and stress, and to improve your sense of centeredness and inner balance. If you're looking for a way to relax and de-stress, then this yoga nidra for grounding is a beautiful practice to submerse yourself in!

Transcript

Lying down comfortably for Yoga Nidra, Maybe a pillow under your head to support your neck or under your knees to support your back, A blanket for warmth if you need. The body temperature cools in Yoga Nidra. So gathering all the props that you might need to make yourself as comfortable as possible. Once settled in, Take a deep breath in through your nose, Releasing it out through an open mouth, Sighing it out, Inhaling deeply, Sighing it out, Letting your whole body melt into the support underneath you. One more deep breath like that, Sighing. Your body sinking deeper and deeper into the surface below. Feel your breath settle back into its natural rhythm, Flowing smoothly, Cool air moving in through the nostrils, Warmer air moving out of the nostrils. Begin to consciously soften the muscles around your forehead and temples, The muscles around the eyes beginning to soften, The bridge of your nose spreading, The inner ears softening, The tongue relaxed in the cradle of your jaw, Your lower jaw dropping down from your upper jaw, Your neck and shoulders, Releasing behind your forehead, Behind your eyes, A vast empty space, Feeling a warmth around your heart, A softening around the ribs, Your heart, Your lungs feeling free, An expansive space around your chest, Inviting in a state of receptivity, The mind is relaxed, The body is ready to receive, Creating an intention for your practice today, Perhaps there is an aspect of your life that you want to improve upon, Or maybe you have an intention that you've been working with, Choosing an intention that is meaningful, That holds significance for you. If you're not working with a personal intention, I invite you to use, I am open to receiving, I am open to connection. Bring your intention to yourself, In your mind, Whispering it three times now, Rotating your consciousness now around your body, Float your awareness around your body as I say each part of your body, Welcome in a feeling of warmth, A feeling of safety in your space, As you allow a sense of tranquility to wash over your body, Gently travel your awareness to your right thumb, Settling, Second finger, Third finger, Fourth, Fifth, Back of right hand, Right palm, Right wrist, The whole right hand, Completely relaxed, Letting go, Right forearm, Elbow, Upper arm, Shoulder, The whole right arm, Releasing, Letting go, Right side waist, Hip, Thigh, Knee, Shin, Calf, Ankle, Top of the right foot, Sole of the foot, Right big toe, Second toe, Third, Fourth, Fifth, Aware of the spaciousness between the toes, Float your awareness to the left side, Left thumb, Settling, Second finger, Third, Fourth, Fifth finger, Back of left hand, Center of left palm, Left wrist, Left hand, Completely relaxed, Letting go, Left forearm, Elbow, Upper arm, Shoulder, The whole left arm, Sinking, Settling, Into the space below, Left side waist, Hip, Thigh, Knee, Shin, Calf, Ankle, Top of the left foot, Sole of the foot, Left big toe, Second toe, Third, Fourth, Fifth toe, All of the toes of your left foot, Releasing, Letting go, Float your awareness to the back, Back of heels, Backs of legs, Back of hips, Lower back, Middle back, Upper back, The entire spine, Back of your neck, Relaxed, Back of your head, Releasing, The crown of your head, Warm, Relaxation flows down the sides of your head, Temples, The forehead, Smooth, Spreading, Releasing, Right eyebrow, Left eyebrow, Space between the eyebrows, Relaxed, The right eyelid, Left eyelid, Right eye, Left eye, Right ear, Left ear, Right cheek, Left cheek, The bridge of your nose, Right nostril, Left nostril, Tip of the nose, Upper lip, Lower lip, The tongue, Back of the throat, The front of the neck, Right collarbone, Left collarbone, Right side chest, Left side chest, The heart center, Upper belly, Lower belly, Navel center, Float your awareness to your right arm, Become aware of your entire right arm, Your left arm, Conscious of your entire left arm, The light of your consciousness is aware of both arms, Shining light on both arms simultaneously, Become aware of your right leg, The light of consciousness on the left leg, Shining your light on both legs, Releasing, Relaxing, Letting go, Awareness of your whole body, The front, The back, The right and left sides, Awareness of your whole body, The light of your consciousness warms, Releases, Melts the whole of your body, Letting go, Become aware of your breath flowing in and out of your belly, Belly rising with each inhale, Falling back down with each exhale, Rising, Falling, Imagine a warm sensation washing over your belly, Spreading all over the muscles, Relaxing the muscles on the bones, With each breath out, Mentally count your breath back from 15 to 1, 15 belly up, 15 belly down, 14 belly up, 14 belly down, No rush, Count at your own pace, If you lose count or reach 1, Start again at 15, Every breath out, Your body goes into a state of deeper and deeper rest, Imagine your body is heavy, Imagine your body weighs 10 times the weight of your body, Your arms are heavy, Your legs are heavy, Gravity weighing each of your limbs down, Your whole body is heavy, Grounded to the earth below, Use imagination, Sense the body heavy, Sinking, Releasing into the surface below, Your body is asleep, Your breath flows easily, Your mind in a state of receptivity, Invite your awareness to travel onto a grassy green field, You're walking through the grass, You're barefoot, You can feel the cool of the grass underneath your feet, Tickling your toes, There's a garden on each side of you, Filled with vibrant colorful flowers, Red roses, Yellow daffodils, Blue hydrangeas are some of the flowers you see, At the end of the field, There's a hill that leads down into a valley, The activity of day winding down, Lights on the homes beginning to turn on, Looking like speckled stardust, Littered throughout the valley, Across the valley is a mountain range, The sun beginning to lower down towards the horizon, You can see the golden orb of sun, Brilliant in the sky, Making its way slowly down towards the mountain, As if it's melting in the sky, Leaving a residue of peach and pinks, Rays of light hit the clouds, A glow starts to form around them, Fluorescent, Charging them with brilliant electric light, As the sun goes further and further down, The clouds take on a pink color, The outline of the clouds an electric pink, Scintillating, Shimmering, Dazzling in front of your eyes, As if the clouds are dancing in the sky, The twilight of air is upon you, Cool and refreshing, Touching your skin, You sense a deep connection, A sense of unity with the rhythm and flow of the circadian rhythm of the Earth, Connected to this rhythm, The Earth's rhythm, Vibrating in harmony with you, Relish each moment of serenity that passes through the trillions of cells of your body, A sense of deep peace and calm infuses you, A deep appreciation, Connected to nature, Connected to self, Connected to your heart, Any residual tension you experience melts with the sun as it goes down behind the mountain range, You feel grounded, You feel centered, You feel at home, Recall your intention once again, With feeling, With confidence, Whisper it to yourself three times, Noticing your breath moving in and out of your belly, Inhaling, Exhaling, Rising, Falling, Inviting a few deep breaths, Breathing in through your nose, Exhaling out of your mouth, Become aware of your body, Aware of the space you're in, Slowly, If and when you're ready, Beginning to move your body, If you're not ready to move, I invite you to stay and rest for as long as you like, If moving, Wiggling fingers and toes, Moving arms and legs, Gently moving your head from side to side and back to center, If you'd like take a deep stretch of your body, Maybe taking a yawn, If you'd like to come out of the practice, Gently bending your knees, Rolling to one side, Noticing the muscles more relaxed, The heart rate slower, The breath softer, Signs your body went into a state of deep rest, As you transition back into your day, Taking the time to slowly reintegrate yourself back into your environment, Back into the external world, Breathe in fully, Exhale completely, When you're ready, Gently open your eyes, Have a beautiful day.