Yoga Nidra | Grounded And Calm

This Yoga Nidra is an invitation to land fully in your body, to settle into the deep support of the earth beneath you, and to rest in a place of stability and presence. You’ll be led to bring awareness to different parts of the body, allowing a sense of connection and grounding to take root. The mind softens, the body unwinds, and a deep sense of stillness emerges.

Perfect for those who feel scattered, ungrounded, or simply wish to reconnect with their physical body and the steady, unwavering presence of the earth.

Transcript

Welcome to this practice of deep rest.

The yoga nidra that we'll be doing is really focused all around lending awareness into the body more deeply.

So let's start by just coming into a comfortable space,

Laying the body down if you haven't done so already.

And make sure that you come into a position where you can really allow the body to rest.

So that might mean that you want to use quite some props,

Maybe some pillows.

It's always nice to have a blanket on top of you as the weight of the blanket really helps us to sink into that relaxation a little more.

So bringing the body into that nicely comfortable space.

And as you allow your eyes to gently close,

Starting to let the whole body rest back into this space of relaxation.

Feeling how you can let your feet and your legs become heavy and relaxed.

Allowing the hips to sink a little further into the ground beneath you.

The whole torso to soften just as you allow your arms to become even a little heavier.

And feeling where the back of the head meets the surface beneath you.

And also letting that just sink down a little further down.

Feeling the contact with the ground below you.

Feeling a sense of safety enter into the body.

As you feel how you're being held by the ground beneath.

Now as we allow the body to lend into this safe space,

Let's take a full deep breath in through the nose.

And then a slow relaxed breath out through the mouth.

As you allow your body to sink a little deeper into the earth.

And we'll do that twice more.

So let's take a full breath in through the nose.

As you allow your lungs to completely fill up.

Feeling that expansion.

And then slowly,

Softly breathing out through the mouth.

Relaxing the body just a little further.

Allowing it to sink down.

Once more,

Let's take a full breath in through the nose.

Pretty noticing that rising sensation in the body.

And then as you exhale slowly out,

Feeling how the body becomes heavier.

With every little bit of breath that leaves your body.

And let the breath come back to its natural soft pace.

Not controlling the breath in any way.

Just allowing it to flow as it is.

And as you lay here,

Completely aware of the density,

The weight of the body resting down.

Within this space of relaxation.

Allowing even your mind to rest back all the way towards the back of your head.

Releasing the need to stay active and analytical.

Just allowing the mind to rest.

Moving into a state of just softly sensing,

Feeling,

Just being.

Rather than actively analyzing what's happening.

Now we'll be moving around our awareness throughout the body.

And just very simply allow your awareness to rest in the place of the body I'll mention.

Starting by bringing the full awareness into the palms of both hands.

Fully aware of the sensations within the palms of your hands.

Now flow awareness fully into the right thumb.

The right index finger.

Middle finger.

Ring finger.

And little finger.

Spaces in between the fingers.

And the tips of all five fingers.

Palm of the right hand.

Back of the hand.

Wrist.

Forearm.

Right elbow.

Upper arm.

Shoulder.

Armpit.

Right side of the torso.

Hip.

Thigh.

Knee.

Back of the knee.

Lower leg.

Heel.

Sole of the foot.

Top of the foot.

All five toes of the right foot.

Tips of the toes.

Now feel the whole right hemisphere of the body at once.

Whole right side of the body.

Fully in your awareness.

Now feel the left thumb.

Index finger.

Middle finger.

Ring finger.

And little finger.

Spaces in between the fingers.

Tips of the fingers.

Palm of the hand.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Left shoulder.

Armpit.

Left side of the torso.

The hip.

Thigh.

Back of the knee.

Lower leg.

Ankle.

Heel.

Sole of the foot.

Top of the foot.

All five toes of the left foot.

Tips of the toes.

And the whole left side of the body.

Whole left side of the body.

Now feel into the navel.

The heart center.

The middle of the throat.

The chin.

Lower lip.

Upper lip.

The inside of the mouth.

Inside of the left cheek.

Inside of the right cheek.

The upper teeth.

And the lower teeth.

The whole tongue inside your mouth.

Both lips at the same time.

The tip of the nose.

The right nostril.

Left nostril.

The right eye.

Left eye.

Right eyebrow.

And left eyebrow.

The spot in between your eyebrows.

The whole forehead.

Crown of the head.

Back of the head.

The forehead.

The whole skull at once.

Back of the neck.

The shoulder blades.

Space in between the shoulder blades.

The middle of the back.

The lower back and the sacrum.

Back of the hips.

Back of both thighs.

Back of both legs at once.

Right arm.

Left leg.

Left arm.

Right leg.

Left leg.

Now notice the whole body at once.

Feeling the whole body resting in your awareness.

Whole body filled with your awareness.

But even the outer layer wrapped within your awareness.

Dissolving your presence into every cell of the body.

Holding it here within your presence.

Feeling the healing properties of holding the body within awareness like this.

Open to anything arising within the body.

Welcoming all sensations as equally important messengers.

Now notice the density of the body.

Notice those places where the back of the body touches the ground underneath you.

And allowing the body to sink down even further into those spaces.

Letting it sink into the protective space of the earth.

And within that protective space,

Noticing the effortless and soft flow of your breath once more.

And stepping away from the urge to control it.

But just allowing it to flow as is.

While feeling into that,

Moving awareness into the crown of your head.

And only on your next natural in-breath,

You guide awareness from the crown of your head into the center of your heart.

And then only as you naturally exhale,

Awareness moves from the center of your heart down through the body.

Down through both legs.

And all the way out through the soles of your feet.

Then as you inhale,

You feel awareness moving from the crown of the head into the heart again.

And as you exhale,

From the heart out through the soles of your feet.

And you keep breathing like this.

Every time you inhale,

You breathe in through the crown towards the heart.

Letting it rest there for a moment.

And your exhale guides the breath all the way down through the body,

Out through the soles of your feet.

Continuing that beautiful flow.

Moving the breath and awareness through that sacred central channel of the body.

Crown to heart.

Heart out through the feet.

Feel how each cycle of breath energizes the body with the light of your awareness.

Feeling that beautiful current of awareness,

Of energy,

Flow through the body.

Lighting it up from the inside out.

Breath moving as energizing waves through the body.

Now feeling into the entirety of the body again.

Feeling the safety within your body.

That security of the body resting down deeply.

As a sense of deep relaxation flows through every fiber of your being.

Resting back into that space of deep rest.

Allowing the body to sink into that just a little further.

As you feel a beautiful golden light all the way in the tailbone.

So at the base of the spine.

Beautiful golden light.

Just resting there all the way at that point where the spine begins.

Feeling that sense of stability here.

In the base of the spine.

As we move that golden light just a little upwards.

Just below the navel.

Letting it rest there.

In this space where the womb is located for some of us.

Just allowing that golden light to rest there.

As it warms us up from the inside out.

And then allowing that light to travel even a little higher just above the navel.

About three fingers above the navel.

Where the solar plexus is located.

Just allowing it to rest there.

That warm golden light.

And then letting it travel even higher into the heart center.

Letting it rest there.

Just feeling that golden light.

That subtle energy in the center of the heart.

Allowing it to rise even further up all the way into the center of the throat.

Allowing it to rest and feel the space of the throat.

That beautiful warming light.

Now the light travels up towards the middle of the head.

As we let it rest there for a moment.

That golden warming pulsing energy.

And lastly we move it up as we let that golden light rest in the crown of our head.

Feeling the subtlety of the golden light as it now dissolves into the space around the body.

Letting that light really just wrap the body all around.

Covering the whole body with this golden light.

Whole body resting in the soft embrace of this beautiful light.

Now sense the supportive properties of the earth beneath the body again.

Feeling its stability that really allows this full release and relaxation of your body.

Feeling its loving and grounding embrace.

Holding the body in this deep state of rest.

Feel where the heels touch that stable earth.

Where your legs and hips are held by the stability,

The security of the ground.

Sensing where parts of your back and your shoulders rest on the earth's strong foundation.

And feeling where the back of the head and the arms are sinking into the loving embrace of the earth.

And feel how all those points where the body meets the underlying surface start to merge into the healing properties of the earth.

How all these points starting to become one with the solid foundation of the earth's embrace.

Dissolving and merging into the ground below.

As you start to embody the grounding properties in every cell of the body.

Whole body merging.

Becoming one with that security of the earth.

Breathing as the earth.

Feel that soft grounding breath wash through you.

So deeply relaxed.

Completely grounded into what is.

The body as the entry point for a level of connection that you have never experienced before.

Deeply in touch with the grounded energy that fills the whole body.

That embraces the body.

Resting in this groundedness.

Soaking up all its healing properties.

Completely present in this state of deep relaxation.

Feeling the safety within yourself.

Feeling the deep connection to that which is beyond the body.

To that which is aware of the body earth.

Present with that awareness.

Rooted in presence.

Fully open to life.

Just resting back for a few moments in the space that opens up through this full groundedness of the body.

Start to become aware of the breath again.

Allowing the breath to deepen a couple of rounds.

Letting that be a very subtle signal to the body,

To the mind.

To slowly start coming back into a waking state of being.

Let's not rush out of the state we're in right now.

So try to really just say for how you're feeling right now.

Try to linger in this state.

As you begin to very consciously,

Very mindfully bring just some very small movements back in.

Starting just the fingers and the toes.

Doing it really as mindfully as you can.

Completely aware.

Slowly starting to make those movements a little bigger.

Maybe circling the hands and the ankles.

And then with the eyes still closed,

Maybe turning the head a couple of times.

So bringing the left cheek down towards the left side and then the right cheek down.

And very slowly come to lay onto either side of your body.

Coming either to the left or the right side where we rest just a few more moments.

Taking just a couple of breaths here.

I wish you a beautiful rest of your day.

And if you have any questions about this practice,

Please let me know.

Thank you.

Reviews

Very nice! Thank you

Very nice

Excellent💐

Thank you 🙏

I love your meditations. They are so deeply restful and beautiful. Thank you so much ❤️🙏

Soothingly beautiful. So grateful.💜🙏

This was so beautiful! Many, many thanks. I will return to this guidance again and again.

Very relaxing, thank you! The amount of reverb/echo on your voice made the guidance soft and a bit hard to follow I thought