Yoga Nidra - Root Chakra

Come take a grounding yoga nidra journey. In this session, you will be guided through an effortless practice, where you will have the chance to make a connection with your root chakra-muladhara. When this chakra is in balance you experience stability, energy, feelings of safety and security, fearlessness, and joy. You could think of this chakra as your foundation, the place where all of life's basic needs are met. I hope you enjoy this journey of yogic sleep! Please share your comments with me!

Transcript

Hello and welcome to this practice of Yoga Nidra.

My name is Kumari.

Yoga Nidra is a form of guided meditation.

It's an effortless practice.

All you need to do is listen,

Do your best to remain still during the practice.

But know that if you do need to adjust,

Move or even completely change position,

That's fine.

And just come back to the stillness as soon as you can.

In Yoga Nidra,

You're being guided through the layers of consciousness called the koshas,

Where the whole being abides in deep rest,

Just like the deepest stage of sleep.

Your mind stays awake and aware,

Yet your body is asleep.

Do your best to remain awake,

But also don't worry if you fall asleep.

At this time,

That might be exactly what your body needs.

Know that you can't do this practice wrong.

The practice of Yoga Nidra is profoundly healing.

The systematic journey delivers to you exactly what you need at this time to begin to release long held emotional and physical stress in your body,

Mind and nervous system.

So let's begin.

Take a moment to scan your body.

Would it be possible to get a little more comfortable?

Make any adjustments now and return to stillness.

Take your awareness to your right leg and now squeeze all the muscles in your right leg and foot.

Take a deep breath in and release.

And now move your attention to your left leg and foot.

Squeeze the muscles,

Inhale and release with your exhale.

Inhale and tense and lift your butt and hips.

Release with an exhale.

Now to the right arm and hand.

Make a fist with your hand and tense the entire arm.

Inhale and release.

Now to the left arm again,

Make a fist and tighten the whole arm.

Take a big breath in and release with the exhale.

Lift the head just a few inches as you inhale and release with the exhale.

Maybe moving your head from side to side and coming back to stillness.

Feeling the whole body relaxed now.

Sensing the areas that your body is touching,

The surface beneath it.

Melting down into the earth and the whole body at ease.

No place to go,

Nothing to do.

Only you right here,

Right now receiving yoga nidra.

And the ears hearing and the body still.

And the breath naturally flowing.

And we'll practice a breath called the physiological sigh.

And this breath will deepen your state of relaxation.

So it takes two sips of air in through the nose like this.

And one long exhale through the mouth.

Like you were blowing out through a straw.

A nice long exhale.

So let's try this together a few more times now.

Rich healing.

Again.

Again.

And now three more times at your own pace.

And from here,

We'll bring an intention or some kalpa into the practice.

You can allow something to come to your mind that you greatly desire for your life.

It could be a word or a short sentence in the positive present tense like,

I am the embodiment of inner peace.

Take some time now to allow your sun couple to arise.

Now when you feel ready,

Please repeat your sunkalpa in your mind three times with feeling.

Kalpa is like planting a seed of your deepest desire in your subconscious.

Now continue to follow my voice as I guide you through a mental rotation of consciousness within your body.

Take your attention and sense the areas I guide you to beginning with the tip of the tongue.

The base of the tongue.

The inside of the right cheek.

And now the inside of the left cheek.

Feeling sensation in the inside of your mouth.

The top lip.

And the bottom lip.

And now both lips at the same time.

The tip of the nose.

And feeling the breath in both nostrils.

Awareness of the right eye.

Eyebrow.

Right temple.

And shifting that awareness to the left eye.

Eyebrow.

And left temple.

Now feel into the sensation of both eyes together.

To the center of the forehead.

And the crown of the head.

To the hollow of the throat.

Right side of the chest.

The right shoulder.

The upper arm.

Elbow.

Forearm.

Wrist.

Feeling into the sensation of the palm.

The top of the hand and all the fingers.

The thumb.

Index finger.

Middle finger.

Ring finger.

And small finger.

Now can you sense the whole right arm as one?

And the density and the space it takes up.

And the whole right arm.

To the left side of the chest.

The left shoulder.

The upper arm.

Elbow.

Forearm.

Wrist.

Feeling into sensation in the palm.

And the top of the hand and all the fingers.

The thumb.

Index finger.

Middle finger.

Ring finger.

Small finger.

Can you sense the whole left arm as one?

The density and the space it takes up.

The whole left arm.

The center of the chest.

The solar plexus.

The navel.

The right hip.

Thigh.

Knee.

Ankle.

And can you feel into the sole of the right foot?

Now the top of the right foot.

And all the toes.

One.

Two.

Three.

Four.

Five.

Alive with sensation.

Awareness of the entire right leg as one.

Feeling into the space of your whole right leg.

Now moving to the left hip.

Thigh.

Knee.

Ankle.

And can you feel into the sole of the left foot?

Now the top of the foot.

And all the toes.

One.

Two.

Three.

Four.

Five.

Alive with sensation.

Awareness of the entire left leg as one.

Feeling into the space of your whole left leg.

Sifting your attention back to the navel.

And could you start to become aware of the whole body as one?

The whole body subtly vibrating.

Feeling into the presence and space of your whole body now.

Awareness of the entire body.

Now could you focus your awareness at the base of your spine at the sacrum?

And can you feel that area making contact with the surface beneath it?

Focus your attention there.

Feeling into that area.

Your root chakra.

Muladhara.

Start to imagine with each exhale this area begins to glow a deep red color.

The energy of your natural occurring breath moves to your sacrum and turns it red.

Now could you imagine that each red exhale leaves your body from the sacrum and reaches down to the earth?

Each exhale extending deep into the earth and leaving there any fears,

Anxieties,

Or tensions.

Exhaling and releasing.

Now you might welcome the seed mantra for the root chakra with each inhale.

Lam.

Inhale up from the earth,

Calm and steady energy.

Inhaling the innate energetic stability of the earth.

Inhaling the grounded peaceful energy of the earth into your consciousness.

Inhale lam.

Lam.

Lam.

Lam.

Allow the focus at your sacrum to dissolve now and come back to sensing the entire back side of the body.

In the back of the head,

In the shoulders,

And the upper back,

In the arms and hands,

In the buttocks and legs,

In the heels.

Can you sense the weight of your body here?

As if you are the observer of your body.

The body as one heavy.

Now could you see the whole front side of your body?

Each breath expanding upward into space.

Can you sense a lightness?

An openness?

As if each breath could lift your body up to the sky.

Dissolving again into the back side of the body.

Begin to sense heat here.

The entire back side of the body is warm.

A soothing warmth on the back side of the body.

Warmth as if just the back of your body is floating in a warm cozy bath.

Soothing warmth here.

And again tuning to the front side of the body.

This side is cool.

A refreshing and soothing coolness.

As if you were lying under the perfect fan and sensing a cool sensation on the entire front side.

Bringing to mind now the warmth of a spring day.

The temperature is perfect.

Feel this perfection on your skin.

As if the soft breeze is bathing you.

The perfect warmth upon your skin as you walk down a path of small brown rocks.

You see a large boulder up ahead.

It is flat and smooth from time.

As you come closer you place your hands on the cool boulder.

You feel its texture.

Its energy.

This boulder invites you to lay upon it.

You easily crawl onto its surface.

You lie back still feeling the warmth of the sun on your skin.

Eyes gazing into the most beautiful clear blue sky.

You simultaneously feel the boulders coolness on your back.

Its comforting.

You feel connected,

Held and grounded.

As if you could sink into this huge rock.

This rock gives you a sense of security.

Of energy and vitality.

You allow yourself to bask here.

Resting in the awareness of your own true nature.

You are one with the earth and the sky.

Abiding here in the bliss of all that you are.

Union with your radiance.

Your shimmering peaceful energy.

Basking.

Your true nature.

In this place could you see yourself and your heart's desire?

What does it feel like?

Does it have a color?

Shape?

Sound?

And in your own time,

Repeat your sun kalpa three more times feeling it in the whole body.

Embodying your heart's desire.

Just noticing there's a witnessing presence here.

Allow thoughts and feelings to arise.

An easy witnessing.

And just letting it be as it is.

Now noticing your breathing.

Feeling the breath in the whole body.

The ebb and flow.

Your inhale and exhale.

The infinite loop of your breathing body.

Could you invite some deeper breaths now?

Feeling how the body moves with these deeper breaths.

Now awareness of the body.

And the shape of the body.

The space it inhabits.

The energy and aliveness of your body.

Your body radiant with sensation.

Allowing any movements to organically arise here.

Awakening the body after the journey of yoga nidra.

And in your own time,

Roll to your side.

Just take a moment here.

Allowing your senses to reach further now.

Your ears listening.

Hearing all there is to hear.

And come to seated as you're ready.

And thank you for practicing yoga nidra with me.

Namaste.

Reviews

Much thanks for your beautiful nidra meditation. A perfect connection and clearing of our root chakra.

Lovely and relaxing, thank you. I loved your grounding imagery.

Such an amazing and grounding yoga Indra! Absolutely loved it thank you so much 😊 💜💕😇♾️

That was so relaxing, I felt very deeply grounded and held. Beautiful yoga nidra practice, thank you 🙏 x

Kumari has such a beautiful gift- helping people relax and so they can tune inward. Thank you for sharing that with us all. Wonderful and heartfelt energy that radiates. 🤍

Thank you, Kumari, for this beautiful nidra. Namaste.