Yoga Nidra | Deeply Grounding Rest

Find grounding into the present moment by this moment of deep rest and relaxation. Let yourself be guided on this Nidra journey, connecting you to the safe embrace of the protective energy of the earth.

Transcript

Welcome to this grounding yoga nidra practice.

Let's start by making ourselves completely comfortable for this nidra journey.

So come to lay down in a position where you can really just let the body relax as much as possible.

Finding that ultimate level of comfort by really taking the time to adjust your legs and your arms in such a way that you can find a sense of relief.

Making sure that there is enough space between the chin and your chest for the breath to move easily through the throat.

And if you haven't done so,

Gently allow your eyes to close,

Allowing the whole to become heavy.

Feeling the points of contact of the back of the body and the surface beneath you,

Allowing any muscular tension to just melt away.

Release down into the earth as you feel that very subtle and comfortable pull of gravity onto the body.

Allow the whole body to simply weigh down.

No need to hold the body up here.

There's no need for any doing.

Feel the protection of the earth holding you here.

Allow yourself to simply lean back into that protection.

Let's take three soft sighs out.

Start by inhaling fully through the nose and a sigh out through the mouth as you relax the body a little further.

Then again,

A deep inhale through the nose and a sigh out as you feel muscles releasing a little further.

Once more,

Full inhale through nose and a releasing sigh out,

Releasing fully into the earth and letting breath return back to normal.

As you still feel those beautiful waves of your breath,

Still feeling that subtle rise every time you inhale and relaxing a little further as you exhale.

Still feeling that quality of a release every time you exhale.

A release of the body further into this present moment as you allow legs and hips to be heavy,

Belly soft,

Back of the upper body relaxed as it melts down into the ground.

Just like the arms and hands melt into the earth.

Face soft and relaxed,

Melting away any clenching of your jaws as your eyelids are soft,

Temples and forehead softening.

Even your ears relaxed.

Now in the softness of your body,

We'll rotate our loving awareness around.

Start by bringing awareness in the right thumb,

Index finger,

Middle finger,

Ring finger,

Middle finger,

Little finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Right shoulder,

Armpits,

Waist,

Hip,

Thigh,

Back of the knee,

Lower leg,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

All toes of the right foot,

Whole right side of the body,

Left thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of the hand,

Index finger,

Middle finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Left shoulder,

Armpits,

Waist,

Hip,

Thigh,

Knee,

Back of the knee,

Lower leg,

Ankle,

Heel,

Elbow,

Sole of the foot,

Top of the foot,

All toes of the left foot,

Whole left side of the body at once.

Now feel the whole body at once.

Now feel the throat,

The lips,

The nose,

Right cheek,

Left cheek,

Space in between the eyebrows,

Whole forehead,

The right ear and the left ear,

Inside of both ears at the same time.

Now feel the whole face at once,

Crown of the head,

The back of the head,

Back of the neck,

In between the shoulder blades,

Middle of the back,

The lower back and the buttocks,

Back of the right leg,

Back of the left leg,

Front of the right leg,

Front of the left leg,

Right arm,

Left arm,

Hard space,

Whole trunk,

Right arm,

Right arm,

Left arm,

Right leg,

Left leg,

Whole body at once.

Just holding it within this beautiful embrace of your attention.

Then notice the softness of your breath again,

The gentle rising and falling of every inhale,

Every exhale,

Into your next 10 exhalations and notice that with every count you will feel yourself dropping into deeper states of consciousness,

Letting every exhalation be a portal into deeper layers of relaxation.

So start to take your inhale for the first breath,

10,

8,

7,

6,

5,

4,

3,

2,

Feeling body and mind deeply relaxed,

Drifting into a deeper state of consciousness.

Start to feel into the weight of the body,

As you notice the body becoming heavier and heavier,

Feeling the solidness of the body,

Heavy like a rock,

As if the body is sinking down through layers of mud,

Becoming heavier on every exhalation,

Becoming heavier and sinking down deeper and deeper.

Notice the body becoming lighter again,

Feel the light spaciousness of the body,

As if the whole body becomes hollow,

So light that it feels as if your limbs are lifting off of the surface beneath you,

Lifting off into space,

Drifting off like a light feather,

Dancing through the air,

Such lightness and spaciousness in the body,

Weightless,

As you feel the body lift into the air,

Then shift into that feeling of heaviness again,

As the body feels heavy,

Rock solid,

Sinking down through layers of comfortable,

Warm mud,

Beautiful heavy body,

Solid and heavy,

Sinking down.

Now notice that sense of lightness again,

A hollow weightless body,

A leaf being carried by the air,

Drifting off into the air,

The lightness of your body,

Weightless body.

Now bring into awareness the experience of heaviness and lightness at the same time,

What would it feel like if the body was heavy and light at the same time,

Holding both experiences in your awareness simultaneously,

Just feeling into the experience of this,

Feeling both heavy and light,

And gently letting go of that now,

Bringing awareness now all the way down into the center of the earth,

And from the center of the earth,

Feeling a deep red earth-like energy rising up through layers and layers of the earth,

All the way towards you,

That deep red energy rising up until it touches the soles of your feet and comes into your body,

Letting that red energy from the center of the earth come into the body,

Flow into you from the soles of your feet,

As that grounding beautiful energy starts to fill you up,

Flow into you,

Deeply connecting the body to that center point of the earth,

Feeling that grounding energy move into you,

Resting in the embrace of that grounding energy,

Feel how you're being held by the earth,

And to fully release into the trust of the earth,

Feeling the safety of landing here in this grounded energy,

In this protected embrace,

Feeling the mind awake,

The body resting deeply,

Held by the earth,

Feeling yourself one with the ground,

Nourished by the wisdom of the soil,

Feeling safe and secure within your beautiful body,

By trusting it deeply,

By allowing awareness to sink into the deepest mode of relaxation,

Feeling safe,

Feeling held,

Feeling secure,

Now start to feel your breath again,

As you allow it just gently to deepen a little,

Feeling the movement of your belly,

Your chest,

And allowing that soft deepening of breath to be a gentle first signal to body and mind,

That in a moment we'll be letting the mind come back to a wakeful state of consciousness,

Feeling into the body now,

As you notice whether there's any shifts you can feel as compared to how you felt during the beginning of this practice,

Letting that feeling just echo in the whole body,

Just ripple through you,

As you very slowly allow just some movement to come back in fingers and toes,

Very slowly waking up the body again,

Waking the mind up again,

Still resting in that safe embrace of the earth,

Taking a moment here to thank yourself for doing this practice,

Finding this moment to recharge your body and mind,

Finding this moment for deep rest,

You can gently allow your eyes to open again,

As we slowly close this practice,

Thank you.

Reviews

Loved it thank you 😊

I loved this. Thank you.

That was lovely but at times your voice was overshadowed by the music 🙏

A beautiful grounding yoga nidra- I find your practices very peaceful. Thank you 💙

Very refreshing

So deliciously restful. Thankyou!

Thank you for this calming and relaxing yoga nidra session. It was just what I needed to wind down and fall asleep gently.

Sinking into healing yoga nidra mud. Still vibrating. Bedankt!

Deeply soothing & restorative 😊🙏🏼💛🩵💛🩵💛🩵💛🩵💛🩵

Hartstikke bedankt🙏🏻🙏🏻🙏🏻Net wat ik nodig heb in de aftermath van orkaan Beryl: complete ontspanning en opstijgen in bliss…🙏🏻🌟🌟🌟🌟🙏🏻

Perfect, so relaxing and effective. Thank you 🙏🏼✨😄✨🕊️✨💗Definitely a keeper.

Soothing soft voice it is enjoyable nidra. Thank you!

Thank you so much you help me a lot I will continue checking always

I love this nurturing practice. Safe, protected, secure.
Good for nap time or morning.
12/18/23

Such a beautiful and relaxing, yoga ninja. This was absolutely perfect from my midday nap. 😴
Thank you 💖

Deeeeeeply relaxing