Grounding Forest Bath Yoga Nidra

In this 30-Minute Yoga Nidra, I will guide you through a relaxation and visualization for the element of earth (prithvi), the muladhara (root/base chakra), and vata dosha elevation (wind/air element elevation). A gentle forest visualization with forest bath sounds will calm, ground and balance vata, sooth anxiety, nourish the anna maya kosha (physical body) and invigorate muladhara chakra.

I hope you enjoy the practice, please let me know in the comments! I love learning more about you :)

Transcript

Namaste.

Welcome to this short yoga ninder practice.

You can lay on your bed or on a yoga mat on the earth.

Wherever you can get the body completely comfortable.

Making sure that you're in a quiet space.

Begin to adjust your body.

Making sure that you can get completely settled in.

Feeling supported by the earth.

Begin to welcome your ears.

Noticing the ears listening.

Experiencing sound.

Begin to notice the space around you.

Perhaps the walls of the room.

The touch of air on your skin.

The earth beneath your body.

The weight of your clothes or blankets.

Awareness migrating throughout the body.

Noticing any tension that might be present that you could release from the body now.

Draining tension from the whole body.

Perhaps there's a tightness in the jaw.

Or the eyes and temples.

Micro muscles behind the eyes.

Relaxing the shoulders down.

Shoulder blades resting down.

Sweating like water into the ground.

Noticing all of the different sounds.

Sounds coming from inside of your space or outside of your space.

Sounds on this recording.

And as your ears open to the experience of sound.

Welcoming your body just as it is.

Offering the same love and attention that you would offer a beloved child or a dear friend.

Someone whom you love unconditionally.

Welcoming and sensing your own body with that same expression that you would offer this one that's so dear to you.

Allowing your body to be received with this loving and kind attention.

This deeply healing presence.

Welcoming your body to land in this moment.

Just as it is.

No need to be different.

And might you begin to feel the life force emanating through the body.

A sense of the warmth of the body.

A tingling vibrational energy that flows throughout the whole body now.

And you're just resting back into a sense of being.

Resting back into a sense of spacious awareness.

The medicine of presence itself.

Relaxing back into a sense of this already happening beingness that resides within the body.

Within the consciousness of the body.

Already happening.

And as you rest into the support of the earth.

Welcoming also a sense of well being.

Sensing your innate wholeness.

This already happening sense of well being deep within you.

As you sense your entire physical body.

The Anumayakosha laying here.

Resting into the support.

Begin to sense what it is that your body needs.

Your physical body.

And really tuning into the wisdom of your body.

The mind might already have a concept of what it thinks it knows the body needs.

But could you begin to feel into the body itself?

You might even scan through asking different parts of the body what is needed here.

How could the body make use of this time of this space?

Letting the innate wisdom of the body shine through.

It's emanating throughout the entire body.

And just sensing into that.

And from that body wisdom is there a Sankalpa that arises?

A resolve?

An intention for this practice?

What's needed here?

Repeating the Sankalpa or just feeling the Sankalpa for the next few breaths.

Allowing the intention or the feeling of the Sankalpa to be everywhere.

The whole body.

Scanning through the body now.

For the next few moments.

Begin to invite your body to connect to the element of earth.

The earth element.

Sensing or imagining your body now.

Like the trunk of a magnificent tree.

Resting on the floor of the woods.

Deep within the forest.

This mighty tree.

Sinking into the earth.

Sensing the wood limbs all around you.

And your whole body is sinking deep into the fragrant earth.

All around your whole body now.

Sensing the moss and the aromas of moss,

Fungi and leaves.

The aromas present here in the woodlands.

The fragrance of bark,

Of distant flowers and streams.

Noticing in those earthy tones.

If you can sense what season it is here in the woods.

The aromas of the season.

Whether it's autumn,

Winter,

Spring or summer.

Could you pick up on the different layers of fragrance here in the woods.

And beginning to welcome the sounds.

Ears listening to the sounds of the forest.

Soothing the entire central nervous system.

With a symphony of birds and wildlife all around you.

And sensing the ground beneath the body.

The rolling landscape.

This rolling landscape of trees and rocks and the intricate root system beneath the body.

There's a whole matrix of roots and soil.

Microorganisms and fungi.

The intelligence of life thriving all around and within the body.

Beneath the body.

The wildlife and the trees all around are shooting up towards Surya,

The sun above you.

Sensing the breeze and the beautiful simplicity of light moving through the branches and leaves within the forest.

And this earthy energy is bathing the entire body.

This healing and grounding energy.

The whole body simmering in the beautiful qualities.

The dense qualities of earth.

Sensing inside the mouth.

The roof of the mouth.

The back of the teeth.

The tip of the tongue.

Inside the right cheek.

Inside the left cheek.

The base of the tongue.

The back of the throat.

Inside the nostrils.

The right eye.

Cheekbone.

Temple.

Eyebrow.

The mind's eye center.

The entire scalp.

Full of radiant sensation.

The whole body is filled with radiant sensation.

Awareness migrating through the whole scalp and hair.

The crown of the head.

The back of the skull.

The right ear listening.

The inner ear.

The left inner ear.

The left ear listening.

Receiving sound.

The throat center.

The small of the throat.

The center of the chest.

The right shoulder.

Upper arm.

Elbow.

Forearm.

Wrist.

Palm.

Back of the hand.

Thumb.

First finger.

Second.

Third.

Twinkie finger.

All five fingertips.

The center of the chest.

The left shoulder.

Upper arm.

Elbow.

Forearm.

Wrist.

Palm.

Back of the hand.

Thumb.

First finger.

Second.

Third.

Fourth.

All fingertips.

Back to the center of the chest.

The solar plexus.

The navel center.

The low belly.

The pubic bone.

The right hip.

The left hip.

The sacrum.

The tailbone.

Back to the right hip.

The thigh.

Knee.

Lower leg.

Ankle.

Heel.

Soul.

Top of the foot.

Big toe.

Second toe.

Third.

Fourth.

Finky toe.

All five toes.

The right foot.

Sensing the whole pelvic bowl.

The left hip.

The left hip.

The right hip.

The left heel.

The left heel.

The right heel.

The left heel.

Left heel.

Fourth.

Finky toe.

All 10 toes.

Both feet.

Both lower legs.

The sense of the The whole of both legs and the pelvic bowl together.

Legs,

Pelvic bowl,

Spine and whole torso.

A sense of the whole torso.

Front and back.

Legs,

Pelvis and torso with both arms and hands.

A sense of the whole body.

Chest,

Neck,

Face and head.

The whole body together is radiant sensation.

The whole body now.

Front and back.

Left hemisphere and right hemisphere.

Full of aliveness and sensation.

The surface of the body and deep inside the body now.

The whole body,

Your whole body resting on the earth.

Shimmering with a sensation of aliveness.

The warmth,

Density of the body feeling heavy,

Resting back into the support of the earth.

Feeling deep into the bones.

The bones of the body.

Sensing the density of the bones,

The heaviness,

The rigidity of the bone tissues.

As well as a sense of the living tissue that makes up these dense bones.

Foundational elements of your whole body now.

Sensing the bone marrow.

The porous center,

Innermost core center of the bones.

Sensing the skull,

The spine,

The ribs,

The pelvic bowl.

Bones of the arms and the hands.

Bones in the legs and the feet.

Feeling deeply the innermost core center of your being.

Just allowing your whole body and mind to bask in the medicine of this earthy energy.

Allowing sounds of nature to arise and dissolve.

Relaxing back into the simplicity of being breathed.

And as you breathe,

For the next few moments,

Welcoming back your sankalpa.

Perhaps it's a phrase that you're repeating silently inside of the mound.

Or it might be a feeling that you're feeling with the whole body.

A felt sense of your sankalpa.

Perhaps from that felt sense,

A single word arises.

Masking in the energy of your sankalpa.

Masking in the safety and support of this inner sanctuary you've created in the woods.

Sensing the whole body as one cohesive field of sensation.

And then in that observer mind's Begin to bring awareness to the ab.

And flow of your breath.

And then taking a deep breath in through the nose.

And out through the mouth.

And in through the nose.

Out through the mouth.

And more like that.

Taking a moment to feel the effects of this naturopractice.

I hope that you feel restored and grounded,

Peaceful,

Full of peace.

Thank you for practicing with me today.

I'd love to hear from you in the comments.

Let me know how you feel.

Know that I have many recordings on the platform and I'm uploading new ones all the time.

I hope to practice with you again soon.

Namaste.

Reviews

You have a gift and I feel fortunate to have experienced it with you this morning. So full of love and rich understandings. Thank you!🙏🏻

I completed this practice while laying in my hammock while on a camping trip. This was the most relaxing yoga nidra practice I have ever had. Thank you so much

This is a wonderful, totally relaxing meditation! I'm going through some uncomfortable issues with my medications and practices like this really make a huge difference in my recovery!! Thank you, and I am now following you!!

Namaste Ally 🙏 module 2. Thanks for a another beautiful practice. I love the bird song. I love sleeping in the forest. I want to buy a sound recorder to record the beautiful sounds of nature ❤️

This was simply wonderful. I could sense my whole body and the energy humming through it. I loved the sound of the birds, it was so grounding. Thank you 💗🙏🏿😌.

Love your voice and the spaces in between. Thank you so much!

Wonderful, as all your yoga nidra are, thank you 🙏🏽

One of my all time favourites 💕😌🪵🌲🍂 I love lying on the grass outside listening to it. Thank you so much Ally xx

Beautiful, I love the visualizations Ally, thank you! 💚

I really love this one! The way you channeled the healing energy of earth was spectacular. I feel grounded and refreshed.

This was beautiful and so soothing Ally! Thanks a lot. At one point I could feel a white light over my body and it felt very healing and compassionate. Practiced on September 22nd, 2023, 12pm. Namaste 🙏🏻🩷🌳

Just what I needed while settling into my acupuncture treatment after arriving late. The bird song and gentle visualization really helped. Thank you and blessings 🙏🏻💚

Lovely as always. One of my favourite teachers.🙏💕

That was sweet and loved the bird sounds. Gentle and relaxing. I'll gladly explore more of your practices. Thank you. ☮️💖🙏🖖🪷

Thank you for this relaxing immersion into nature. ❤️

Thanks for this wonderful relaxing and restorative meditation, Ally. 🙏🏽

Amazing session. So calming and descriptive. I loved it.

Quietly thriving this morning after soaking in your tranquil words. Namaste

Thank you 😊 deeply relaxing. I really love your nidra experiences ❤

Thank you, Ally🙏🏻🙏🏻🙏🏻Had seen this recommended in the yoga nidra circle, and it was a nidra I had not experienced yet. It was exactly what my body needed this morning after a 500 miles trip ( and I am not a driver). Will need to repeat a couple of times. Did not realize how abusive this drive had been to my body, somehow, I felt it while driving, and it had to be done, AND now I need to give my body extra rest to recuperate. Your nidra is doing exactly that.🙏🏻🙏🏻🙏🏻