Yoga Nidra To Connect To The Root Chakra
Yoga Nidra is a deeply restful guided meditation. In this Nidra, we promote grounding and connect to the Root Chakra. Prepare to be taken on a journey into a state of deep relaxation during this deeply restorative and nourishing guided meditation. Afterwards, you will feel rested and renewed. You can use Yoga Nidra to support you to get to sleep, or as a delicious Power Nap if you feel you need more rest.
Transcript
Hi lovely people,
I'm Emma.
Welcome to this Yoga Nidra,
Focusing on the Root Chakra.
Many of us are feeling a bit tired at this time of year,
And I wish that we could follow the rhythm of nature a bit more.
Nature is slowing down,
She's preparing for rest.
But for many of us,
It's the opposite right now.
We have a lot to do at this time of year,
And that's why it's so important for our health to have a regular practice of high quality rest,
Such as Yoga Nidra.
So let's bring ourselves to lie down.
Lying on the back,
Or in a different position if that feels better for you.
Have any fidgets that you need and get yourself really cosy and comfortable.
So if you need to go and grab another blanket,
Or another cushion,
Go get it now.
Put me on pause and go get it now.
Because you want to be completely really cosy,
Almost a bit too warm and comfortable.
And when you've got yourself as comfortable as you can,
Just check in.
Are there any final fidgets that you need?
And then let's start to take some nice deep inhales and exhales through the nose.
With each exhale,
Starting to soften into the body.
And let's just start by observing the thoughts that want your attention right now.
And instead of pushing the thoughts away,
Let's just let them be there.
Or let them come back into the background.
As if you're turning the volume down on the thoughts,
And turning up the volume on the experience of being in your body.
Feeling cosy and snug.
And with each exhalation,
Softening,
Letting go.
Letting the breath flow freely.
Let's take a moment now to plant a sankalpa,
An intention,
Your heart's desire.
A personal affirmation of something that you would like to grow in your life.
Maybe it's something simple like I am grounded,
I am peaceful,
Or I am secure.
If there's anything else you'd like to say to the universe now,
Repeat your personal affirmation,
Your heart's desire,
Three times.
Say it with meaning as if it's true.
These intentions are now planted,
And they will start to grow from now on,
And become true in your life.
I'm going to move your awareness now through the different parts of the body.
Just listen,
And as I name each part of the body,
Feel it softening.
Let go of any tension,
And then move on to the next part as I name it.
We'll invite any even more softness and rest into the whole body.
Letting go of tension,
And perhaps observing the body part glowing in a warm red light.
Bringing the awareness now to the feet,
Right toes,
Left toes,
Both toes,
Right foot,
Left foot,
Both feet.
Right ankle,
Left ankle,
Both ankles,
Right shin,
Left shin,
Both shins,
Right knee,
Left knee,
Both knees.
Right thigh,
Left thigh,
Both thighs,
The space between the feet,
The space between the knees,
The pelvis,
The tailbone,
The pelvic floor,
Right hip,
Left hip,
Both hips,
The belly,
The lower back,
The heart,
And the whole of the chest,
The shoulder blades,
And the whole of the upper back,
The space between the right arm and the upper body,
The space between the left arm and the upper body,
Right hand,
Left hand,
Both hands,
Right wrist,
Left wrist,
Both wrists,
Right forearm,
Left forearm,
Both forearms,
Right elbow,
Left elbow,
Both elbows,
Right upper arm,
Left upper arm,
Both upper arms,
Right shoulder,
Left shoulder,
Both shoulders,
Throat,
Chin,
Jaw,
Tongue,
Floor of the mouth,
Roof of the mouth,
The lips,
Cheeks,
Tip of the nose,
Inner ears,
Nose,
Eyes,
Right eyebrow,
Left eyebrow,
Right temple,
Left temple,
Forehead,
The whole face,
The top of the head,
The sides of the head,
The back of the head,
The whole head,
The whole of the front of the body,
Glowing in warm red light,
The whole of the back of the body,
Glowing in warm red light,
The right side of the body,
The left side of the body,
The head,
The torso,
The arms,
The legs,
The whole body,
Glowing in warm red light,
The whole body softening,
The whole body resting.
Notice now which parts of the body are touching the surface beneath you.
How does it feel when you breathe?
Do you feel any movements in those parts of the body that touch the surface beneath you?
They might be very subtle and small or maybe you don't feel anything at all and that's also a valid sensation.
Feel the body supported,
Feel the body resting,
Being held.
With each inhalation,
Imagining and feeling lightness.
With each inhalation,
Create space and with each exhalation,
Soften into that space.
As you inhale,
Maybe your belly expands and as you exhale,
The belly softens back down,
Embracing you like a gentle hug.
Inhaling,
Expanding.
Exhaling,
Embracing you.
Inhaling,
Expanding up.
Exhaling,
Grounding,
Centering back down.
Inhaling,
Expanding.
Exhaling,
Grounding.
Inhaling,
Expanding.
Take a long deep breath and as you exhale,
Move your awareness to the base of your spine and imagine a ruby red chakra glowing iridescently.
The warm red glow of the chakra calms you,
You feel serene and safe.
You feel grounded and unshakable,
Like a boulder cradled by the earth.
Visualise yourself standing at the base of a snow capped mountain.
The mountain rises high into the sky.
In front of you,
You see a large opening to a cave at the foot of the mountain.
Red flowers grow at the mouth of the cave,
Swaying gently in the breeze,
Reflecting the warm sunlight falling on them.
The rays of the sun streaking in,
Invite you to enter the cave.
Step forwards and go inside.
You notice the cave has smooth walls and a high ceiling.
There's a warm gentle breeze making you cosy and comfortable.
Walk further and gaze at your surroundings.
As you move forwards,
You see the path opening into a large,
Almost circular room,
With a big rectangular stone lying in the middle.
The gentle beam of light slipping in through a small crack in the ceiling bathes the stone in a warm glow.
You walk over to the stone and sit on it.
Sitting cross-legged comes effortlessly to you.
As you sit there,
You begin to feel part of the mountain.
You feel deeply anchored and rooted to the earth.
You feel safe.
You feel the earth supporting and nourishing your entire being.
Now see your root chakra spinning,
Gaining strength.
As it spins faster,
The ruby red light washes over you and enters every cell,
Every pore in your body.
Breathe deeply and feel the energy funnelling down to the base of your spine,
Filling you up.
Glowing in that red,
Beautiful light.
Now take a few deep breaths.
Rest in this awareness.
Now gently rise from the stone and walk out of the room,
Through the passageway to the outside of the cave.
Look back at the mountain and feel at one with it.
Recall now the sankalpa,
The intention that you set at the beginning of the practice,
As you did at the beginning.
Repeat your personal affirmation,
Your heart's desire three times.
Say it with meaning,
As if it's already true.
These intentions are now planted.
They will start to grow from now on and become true in your life.
Sense all that you are now aware of.
The sounds around you.
The sensations of your body.
The surface beneath you.
The room around you.
The body breathing.
Everything perfect,
Just as it should be.
Keeping your eyes closed.
Start now to deepen your breath.
Gently bringing a little bit of movement into the body.
Maybe wiggling the fingers and the toes or gently turning the head side to side.
Maybe taking a big stretch along or hugging the knees into the chest.
And when you're ready,
Bending your knees and rolling over onto one side.
As you rest on your side,
Gently starting to blink open the eyes,
Adjusting to the light.
The practice of yoga nidra is now over.
Stay where you are for as long as you need to.
Looking around and calming back into the room that you're in.
Taking as much time as you need before gently bringing yourself back to sit.
I hope you enjoyed this yoga nidra focused on the root chakra.
I'll see you very soon.
