Grounding Yoga Nidra

In this Yoga Nidra, I guide you into a space of presence, where you will feel rooted to the earth yet also connected to the spaciousness of all that is.

Yoga Nidra is a wonderful way to relax and calm the mind and in return, your entire nervous system is supported and regulated. When practiced regularly the cumulative effects of the practice start to be noticed in daily life: more peace, less reactivity to stressful situations, focus, clarity, better sleep, and the list goes on!

Thank you SO much for your support and for your interest in this amazingly beneficial practice!

Transcript

Hello and welcome to the practice of Yoga Nidra.

My name is Kumari and I'll be your guide.

Take your time to get as comfortable as you possibly can using pillows and blankets,

Maybe even covering the eyes.

When we get as supported and comfortable as possible,

The body and mind have an easier time of relaxing,

Letting go,

Allowing.

All things that will help facilitate the best Yoga Nidra experience.

In today's practice we'll be working with the idea of feeling very grounded.

And so this state of Yoga Nidra can help cultivate tissue regeneration,

Brain repair,

And healing of the body and all its layers.

As we practice Yoga Nidra,

The body is sleeping but the mind is reaching higher levels of awareness.

So check to see if there's any more little adjustments you could make that would help you to be even 5% more comfortable.

And now come to the awareness of your breath.

Just following the rise and fall of your natural breath.

We'll do a breathing practice that involves opening and closing the hands to a count.

So I'll guide you to inhale for the count of four while you're opening your hand and exhale to the count of four while you're closing your hand.

Let's take a deep breath in together and a nice long exhale,

Sending your awareness to your fingers,

Your palms,

All the bones and muscles in your hands.

Just really getting a sense,

Yes,

I can feel the energy of my hands.

So now softly fold your hands in to make a really gentle fist and we'll begin.

Inhale,

Four,

Three,

Two,

One.

Exhale,

Close hands,

Three,

Two,

One.

Again,

Inhale,

Four,

Three,

Two,

One.

Exhale,

One,

Two,

Three,

Four.

Inhale,

Four,

Three,

Two,

One.

Exhale,

One,

Two,

Three,

Four.

Inhale,

Four,

Three,

Two,

One.

Exhale,

One,

Two,

Three,

Four.

One more time.

Inhale,

Four,

Three,

Two,

One.

Exhale,

One,

Two,

Three,

Four.

Just noticing how you feel these nice even breath and the movement,

All meant to help focus and calm the mind.

Now come to sense the whole backside of your body,

Feeling all the places that your body rests upon the surface and now connecting with the whole front side of your body.

Feel the cover or maybe the air and awareness of the whole body as one now.

Awareness of your body resting in this place,

Almost like you were observing yourself from afar.

Bring to mind the word grounded.

Relax into that word,

Grounded.

Can you feel what that word means in your body?

What is the essence of the word grounded to you?

And now welcome in the word spacious.

Feel the word spacious as a felt sense in your body.

What does it mean to feel spaciousness?

And now slowly move your attention to the center of your chest and see if you can feel the subtle rise and fall of your breath at the chest.

Welcoming in a connection to your heart center and in yoga nidra we set an intention or sankopa.

Our practice today is all about feeling connected and grounded so I'd like to offer you this intention.

I am grounded.

Repeat this in your mind three times.

I am.

Know that with these intentions we are speaking directly to the subconscious mind.

The subconscious mind has no judgment,

No worry or stress.

This is a place of pure positive energy that through the journey of yoga nidra we connect more fully to.

We are allowed to experience our true essence and our true connection to our soul's wisdom.

We'll bring back in that intention later in the practice.

Next on the yoga nidra journey is the rotation of consciousness.

This is where we move around the body like a body scan.

I'll be seeing different areas of your body and just allow your mind to fill in to all of these different places on your body.

Not only does this help us cultivate a one-point focus,

It also helps relax the body,

The physical body on an even deeper level.

We'll begin with the right hand thumb.

Sensing the thumb and now the first finger,

Second,

Third and the pinky finger.

And now an awareness of the tips of all the fingers and the thumb as if little lights were shining out of them.

And now infuse your awareness to the center of the right palm.

Palm and fingers shimmering with subtle energy.

Now feel the whole right hand,

The wrist,

Forearm,

Elbow,

Upper arm,

The front of the shoulder,

The back of the shoulder,

The armpit,

The right side of the chest,

The right half of the abdomen,

The right hip joint,

Right thigh,

Knee,

Calf,

Shin,

Ankle,

The whole right foot,

All five toes,

The big toe,

Second toe,

Third,

Fourth,

And fifth,

The sole of the foot.

And now the whole right foot and leg into the whole right half of your body.

Allow your awareness to infuse the whole right half of your body,

Slowly shifting your awareness to the left hand thumb,

The first finger,

Second finger,

Third,

And fourth.

And now could you sense the tips of all your fingers and your thumb like little shimmering light into the palm of the left hand,

The hand radiating energy.

Sense the whole hand as one,

The left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

The back of the shoulder,

The armpit,

Left side of the chest,

Left side of the abdomen,

Left hip joint,

Left thigh,

Knee,

Calf,

Shin,

Ankle,

The whole left foot,

All five toes,

The big toe,

Second toe,

Third,

Fourth,

Fifth,

Sole of the left foot,

Sensing and feeling the whole left foot and leg.

Awareness flows into the whole left half of the body,

The whole left half of the body.

Awareness moving to the base of the neck,

The collarbone,

The center of the chest,

Welcoming back our intention,

I am grounded,

The solar plexus,

The navel,

Pelvic bowl,

Sensing the tailbone,

The sacrum,

An awareness of the entire spine rising up from the tailbone all the way to the back of the head.

Sense the crown of your head,

The very center of your forehead,

The brain within your skull,

The right hemisphere,

The left hemisphere,

Your brain,

The point between the eyebrows,

The bridge of the nose,

The right eye,

Left eye,

Right ear,

Left ear,

Your lips,

Your tongue,

The whole inside of your mouth,

Your whole head,

Your whole body,

Your whole body as one,

Your whole body a shimmering vessel of energy,

An awareness of your whole body.

Return to the awareness of your breath,

Connect with the movement of your breath,

Connect with the whole backside of your body again,

Sensing all the places you feel a connection to the surface beneath you,

On the backside of your body.

And now begin with each exhale to imagine that your breath would flow out the backside of your body,

As if you could exhale through every pore on the backside of your body.

Each exhale releasing all the way down through the surface you're on into the earth,

Exhaling through the whole backside of your body.

Each exhale evenly releasing through the backside of your body.

And now starting to sense the body as very heavy with these exhales,

The body getting heavier each time you exhale,

The body sinking down deep into the earth,

Deep into the earth,

Very heavy and grounded.

And now switching our attention to the inhales,

Imagine that each inhale allows for yourself to feel buoyant,

Like you're filling up a balloon with each inhale,

A felt sense of the body lifting.

The body leaving the earth and floating upward.

Each inhale brings a sense of spaciousness in the body,

A lightness.

Return now to the exhales,

The exhales that take you back to the earth,

Connecting back to that sense of grounding,

Heaviness,

Stability.

Back to focusing on the inhales,

Body becoming light and airy with each inhale,

The body lifting,

Releasing upward into spaciousness.

And now could you combine these two opposite sensations,

Grounding and spaciousness simultaneously,

A felt sense of being very grounded yet and spacious.

However you're experiencing this is perfect,

Letting go of this visualization and moving into the next where I'll be naming different words.

Allow whatever comes to mind to fill your awareness as if you were the witness,

Just watching what was coming across the screen.

Body resting peacefully,

Still,

Bring to mind a field,

A tree.

The roots of the tree deep under the earth,

The branches of the tree,

The leaves of the tree,

A still pond.

A fish in the pond,

A turtle at the edge of the pond,

A large boulder,

A pile of dirt,

A beautiful flower,

A field of flowers.

A bird flying in the sky,

The clear blue sky,

The sun shining bright.

And now can you imagine the evening sky and all the trillions of stars in the sky.

Imagine the moon,

Could you see yourself resting on the ground out in nature,

Welcoming all the sound and the smell and this sense of contentment.

Body resting,

Mind resting,

Deep deep peace,

Nourishing stillness as you're held in the arms of the earth and the sky and the whole universe.

Resting in the awareness of your true radiance.

You are one with all that is,

A divine being worthy of all this life,

An important member of this earth.

Rest here now until you hear my voice again.

And now could you welcome back our Sankalpa,

Feeling it in your whole body.

I am grounded,

I am grounded.

Swirling through every cell and tissue of your body and perhaps repeating it a few times in your mind.

Begin to guide your attention back to your breath,

Feeling the rise and fall of your breath within your sacred temple of body.

And now consciously expanding the breath,

Healing the rib cage,

The lungs.

Grow bigger with each inhale,

As if the breath could be breathed all the way to the outer edges of your skin,

The sense of your whole body expanding with breath.

Send your attention back to the hands and slowly begin to open the hands wide with every inhale and softly shut them back again with each exhale.

And now perhaps welcoming movement into the arms with each inhale.

Now take your breath all the way to your feet as if that inhale could flow all the way to the tips of the toes,

Infusing your body with this life force energy.

All the way down to the toes and giving them a little wiggle.

Invite even more movement into the body now.

And now as you're ready,

Rolling to one side.

And here you might open your eyes,

Taking in what you see,

Moving on with your day or evening,

Remembering this sense of grounding that you've cultivated.

You are stable and secure,

Balanced,

Filled with peaceful energy.

Thank you so much for taking this time to nourish your whole being.

I'm wishing you all the best.

Namaste.

Reviews

Balance and peace!! Thank You for this wonderful nidra!! 🕊🧡