Grounding & Regenerating Yoga Nidra

This 20-minute grounding yoga Nidra is a guided meditation for deep regenerating and healing rest. Yoga Nidra is a guided meditation that is a great relaxation technique and so much more. This Yoga Nidra is healing for Muladhara chakra & Vata dosha by lowering Vata, calming Vata, using the earth element, and forest visualization to balance Muladhara, the root chakra, and calm the nervous system. I hope to hear from you if you practice this meditation with me! Let me know how you feel :) Namaste

Transcript

Namaste.

Take the next few moments to get your body completely comfortable,

Laying on the earth or in your bed.

Notice if you could get your body 5% more comfortable,

Adjusting the head and the neck,

Wiggling out the shoulders,

Adjusting the hips and the legs,

Resting the arms and hands in a comfortable position.

You might place your hands face down on the belly for a more grounding effect.

Begin to welcome the weight of your body,

Sensing the weight of your heels,

The weight of your pelvis,

The whole torso,

Feeling the weight of your skull and your head.

Begin to let the ice soften,

Relaxing back and down,

Softening the temples and the forehead,

Sensing the jaw,

Releasing the jaw and relaxing the tongue,

Feeling the air around the nostrils,

The whole ocean of air,

Taking a deep breath in and exhaling to let your body go even heavier.

Letting go,

Deep breath in,

Exhaling,

Sinking deeper and deeper,

Inhaling,

Releasing,

Emptying out,

Letting go.

You're welcoming now your sankalpa,

Your heart's desire,

Repeating and whispering mentally three times in the present tense,

Such as,

I am resting deeply now.

Begin to feel your whole body resting,

Sinking into the support.

Feel your body breathing,

Allowing your attention to rest in the already happening rhythm.

The breath is softening back into its natural ebb and flow.

You're just relaxing into the simplicity of being breathed,

Sensing the warmth of your body here.

Begin to imagine your body like the trunk of a giant tree,

All in on the forest floor.

With each exhalation,

This mighty tree is sinking deeper into the fragrant soil of the forest,

All of your tissues becoming heavy,

Still,

Deeper and deeper relaxed.

You're welcoming the aromas of the forest to be here,

The symphony of birds,

The breeze and the trees,

Welcoming a sense of trees and plants all around you as you're being bathed in the sounds and aromas of the woodlands.

Allowing your whole body to open to the experience of sound,

So you're sensing the ears listening in the entire body globally,

The entire body,

The nerves being soothed by the gentle sounds of the forest,

Sensing beneath your body the rolling landscape of the forest,

Rocks,

Roots,

Earth beneath your body,

The immensity of the earth stretching out in all directions,

Solid,

Supportive,

The curving immensity of the earth.

Begin to move attention throughout the whole body now,

The whole body,

Bringing awareness to the sensations inside the mouth,

The roof of the mouth,

The tip of the tongue,

The root of the tongue,

Inside the right cheek,

Inside the left cheek,

The teeth and gums,

The lips,

The tip of the nostrils,

Sensations inside the nose,

The right eye,

A globe of radiant sensation,

The right temple,

Eyelid,

Eyebrow,

Right cheekbone,

The left eye,

A globe of radiance and sensation,

Warmth,

The temple,

The eyelid,

The brow,

The cheekbone,

The bridge of the nose,

The center of the forehead,

The crown of the head,

The back of the skull,

The right ear receiving sound,

The earlobe,

The folds of the ear,

Deep within the inner ear,

The space between the ears,

The left inner ear,

The folds of the ear,

The earlobe,

The left ear listening,

Receiving sound,

Sensing both ears simultaneously,

Both ears receptive and open,

Both ears together,

Sensing down,

Awareness migrating into the throat,

Sensing the flow of air within the throat,

The smell of the neck,

The right shoulder,

The right elbow,

Wrist,

Palm of the hand,

Thumb,

First finger,

Second,

Third,

Pinky finger,

Wrist,

Elbow,

Shoulder,

Smell of the neck,

Left shoulder,

Left elbow,

Wrist,

Palm of the hand,

Thumb,

First finger,

Second,

Third,

Pinky finger,

Wrist,

Elbow,

Shoulder,

Smell of the neck,

Right side of the chest,

Left side of the chest,

Sternum,

Navel center,

Pubic bone,

Whole pelvic bowl,

Right hip,

Right knee,

Ankle,

Sole of the foot,

Big toe,

Second toe,

Third,

Fourth,

Pinky toe,

Sole of the foot,

Ankle,

Knee,

Hip,

Whole pelvic bowl,

Left side hip,

Knee,

Ankle,

Sole of the foot,

Big toe,

Second toe,

Third,

Fourth,

Pinky toe,

Sole of the foot,

Ankle,

Knee,

Hip,

The entire pelvic bowl,

Tailbone,

Sacrum,

Pelvic bowl,

And the whole length of the spine,

Pelvic bowl with the entire length of the spine,

And the cranium,

The skull,

The whole body,

The whole left hemisphere of the body,

The whole right hemisphere of the body,

The entire body listening globally,

The entire body resting back and down into the earth.

Taking a moment now to welcome your inner resource,

This inner sense of well-being arising from deep inside,

Allowing yourself to rest back into the already happening sense of presence and well-being,

Welcoming back your sankalpa,

Your heart's desire,

Repeating mentally three times,

Allowing yourself for the next few moments to relax and relax,

Allowing yourself for the next few moments to rest as awareness,

Welcoming the nourishing sounds,

The medicine of the forest,

And the element of earth.

The inner happiness comes through mother nature and the inner reason of happiness.

And taking another deep breath here in through the nose.

And out through the mouth.

In through the nose.

Letting it go.

One more deep breath in.

Exhaling.

Sensing your whole body here.

And begin to slowly awaken the body,

Nodding the head,

Side to side,

Wiggling fingers,

Wiggling toes.

Just taking a moment now to notice how you feel.

Letting yourself to bask in the sensations.

Noticing the effects of this practice on your body and mind.

You might welcome these effects to linger in your experience.

I hope that you feel refreshed,

Re-energized,

Regenerated.

Thank you so much for practicing with me today.

I'd love to hear from you,

How you feel,

And where you're from in the comment section.

I know that I have many yoga nintras and meditations here on the platform on Insight Timer,

So I hope that you meditate with me again soon.

Have a beautiful day.

Namaste.

Reviews

Probably my favorite grounding meditation I've found on insight timer so far. I feel so soothed and calm after this practice. I will be going back to it often. Thank you so much!

You haven't made a mediocre yoga nidra yet! Stupendous!I loved the forest sounds along with your sweet and gentle voice ty ally

After days in my head, my body was craving this. This was so perfect, soothing and allowed me to enter my body again safely. Thank you thank you thank you

I was able to get my tight muscles relaxed during this. Wonderful, thank you!

I think this might be my favourite of yours yet Ally! So beautiful and nourishing. Thank you x

I felt space to easily melt & let go of stored tension and tiredness. Thank you.

I love your yoga nidra tracks, they work wonders for me. Thank you! (sent from Switzerland)

Amazing. Feeling so rooted and centered. Many thanks and blessings!

This was phenomenal. I practice a lot of yoga nidra but this really hit the spot. Thank you 🙏🏻🙏🏻

Namaste Ally 🙏 module 3, this is an extra practice. I live in Canada but currently visiting my hometown in Australia. This was an early morning practice. I decided to sit up so I won't fall back to sleep. I feel deeply relax and enjoying some silence this morning ❤️

It’s amazing how rejuvenated you feel after this yoga nidra. I felt quite sluggish before. Thank you 🙏

That was the deepest relaxation that I have had in my life. Every part of my body was a cloud. Thank you for this experience ✨🙏🏻❤️

Thank you, I was feeling very restless but I feel more relaxed and grounded after this meditation 🙏🏼

Thank you for this session of quiet and peacefulness.

I always come back to the grounding yoga nidra. Sometimes I go into a deep sleep butbit is always calming.

Thank you, Ally. So helpful in helping the mind calm. 🙏🏼🧘‍♀️

Meditating with you from Southern Oregon 💫 once again absolutely loved this practice, along with the birdsong in the background and your soothing voice, I definitely always feel such deep rest with your meditations 🙏🏽 thank you Ally! Namasté

Beautiful grounding practice. Love the sounds of nature

Absolutely breathtaking voice and relaxing background music! So soothing for my soul to replenish and feel sustainably grounded, thank you for creating :)

I dwell in North Dakota. In the early morning, I reclined in a hammock, a gentle breeze swaying the trees as birds serenaded the dawn. It was an enchanting and beautiful moment. A heartfelt thanks. 🙏 🤲