Yoga Nidra For Grounding

A traditional style Bihar school yoga Nidra. During the visualisation we are not only experiencing images that creating a feeling of grounding but also exploring the sense of smell as it is the Tanmatra that awakens the earth element.

Transcript

Welcome.

Welcome to this practice of yoga nidra.

Find yourself a comfortable position,

Whether that be laying on your back in shavasana,

Or if you choose to sit up,

Or any other appropriate position.

Make the necessary final adjustments to your position so that you can be comfortable here for the duration of this practice.

And once you let the body settle,

Feel the support of the ground beneath.

A sense that you can let the body go,

Allowing the floor to take your full weight.

And so the ground,

In response,

Rises up to greet the body,

Giving the support it needs.

Allow your senses to open.

Noticing whatever sounds and vibrations may be going on right now in this present environment.

Hearing sounds that are far away in the distance.

And sounds that may be closer by,

Within this room,

Perhaps sounds within the body.

Welcome all sounds,

In whatever form that they take.

Knowing that everything that shows up is welcome,

And all of you is welcome here too.

And if you wish to make a personal resolve here,

Do so.

The personal resolve is a guiding point of energy that you decide to put out,

A guiding for yourself.

Perhaps it is to do with health,

Relationships,

Or a spiritual aspiration.

Perhaps it is your mission in this lifetime.

But it is the direction you're moving towards.

When you've decided what your sankalpa,

Your resolve is,

Create a sentence that is in the present tense,

Using positive language.

And then repeat it to yourself at least three times.

And each time,

Feeling the felt sense of it within your body.

Do so now.

With your personal heartfelt desire now made,

If you wish to now acknowledge your own inner resource.

An inner resource of being or wellbeing,

Perhaps wholeness,

Grounding,

Presence.

It is a manifestation,

An expression of your deepest essence,

Your natural essence that is a support throughout whatever situation.

Connect to an inner resource now.

It could have different words than what has been mentioned.

Words that connect you to this support of being or wellbeing within you.

And as we continue to move through the practice,

Know that you can connect to that at any time.

And as we move through the body rotation,

You can continue to nourish this sense of inner resource.

So if it's right to do now,

Bring your attention to the right hand thumb and move to the index finger,

Middle finger,

Ring finger and little finger.

All the fingers and thumb on the right hand,

The palm,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Right shoulder,

Armpit,

Side of the chest,

Waist,

Hip,

Right thigh,

Back of thigh,

Knee,

Back of knee,

Shin,

Calf muscle,

Ankle,

Top of the foot,

Sole,

Instep,

Right big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

Moving the attention over and up to the left hand thumb.

Index finger,

Middle finger,

Ring finger and little finger.

All the fingers and thumb on the left hand,

The palm,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Left shoulder,

Armpit,

Side of the chest,

Waist,

Hip,

Left thigh,

Back of thigh,

Knee,

Back of knee,

Shin,

Calf muscle,

Ankle,

Top of the foot,

Sole,

Instep,

Left big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

Sense the whole right side of the body,

The whole right side of the body and the whole left side of the body,

Whole left side of the body.

Now move down to the right heel,

Left heel and both heels,

Right buttock,

Left buttock,

Both buttocks,

The lower back,

Mid back,

Upper back,

Right shoulder blade,

Left shoulder blade,

Both shoulder blades,

The whole of the back,

The whole length of the spine,

Back of the neck,

Back of the head,

Top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

The eyebrow centre,

Right temple,

Left temple,

Right cheek,

Left cheek,

Right ear,

Left ear,

Nose,

Tip of the nose,

Top lip,

Bottom lip and both the lips,

Chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right side of the ribcage,

Left side of the ribcage,

The whole ribcage,

Centre of the ribcage,

The abdomen,

Navel,

Pubic bone,

Pelvic floor.

Feel the whole of the front side of the body,

Whole front side of the body,

The whole back side of the body,

Whole back side of the body.

Feel both legs,

Both legs,

Both arms,

Both arms,

The whole head,

The whole head,

The trunk of the body,

The whole body,

The whole body.

Be fully attentive to the whole body,

Whole body awareness,

Whole body awareness.

And if you wish to have the inner resource there still as your support,

Bring it in,

Feel it.

And then as you have that inner resource,

If you wish to move your attention now to the breath and bring attention to the breath,

Sense in the natural breath wherever or however you feel it,

The natural breath as it ebbs and flows,

Welcoming the in-breath,

Equally welcoming the breath releasing out on exhale,

Welcoming whatever flows through.

And then feeling your body,

Whole body,

Becoming lighter.

Create the sensation of a feeling of lightness throughout the body,

The whole body as light as a feather,

Light body.

And then let go of that feeling of lightness and experience the body as heavy.

Create the sensation of the whole body feeling heavy,

Heavy body,

Heavy body as if the body were made of stone.

Sense that heaviness and turning back to the feeling of lightness,

Light body and heaviness,

Sensing the heaviness of the body.

And if it feels right,

Then on your own,

Moving between the sense of lightness and the sense of heaviness,

Experience in one polarity and then the other,

Moving at your own pace and speed,

Experiencing one and then the other.

And the inner resource of being or well-being is there as a center,

As a stillness,

Allowing you to be the witness.

Witnessing as you now bring both experiences of heavy and lightness to be felt simultaneously.

Experience in heavy and lightness at the same time.

Not necessarily merging or fixing or finding the middle ground,

But holding those two experiences and what might that be like?

Feeling of lightness and of heaviness simultaneously.

And if you wish to move your attention now from this sensation and experience to the mind space,

The space behind the closed eyes and looking into this space as you visualize or create these experiences or images.

Visualize now the image of a huge mountain,

A huge mountain.

The smell of damp earth.

The smell of damp earth.

An elephant sitting.

An elephant sitting.

A flock of geese flying overhead.

A flock of geese flying overhead.

Egyptian pyramids.

Egyptian pyramids.

Walking through mud.

Walking through mud.

A meadow of wildflowers.

A meadow of wildflowers.

The smell of ripe strawberries.

A smell of ripe strawberries.

A yellow square.

A yellow square.

Staying with this image of a yellow square,

Allow the image to grow in size.

Growing in size so it's big enough to fit your whole body within.

Notice your body within this yellow square.

This yellow square is the representation of the Prithvi Tattva,

The earth element and its qualities of stability,

Solidity,

Strength.

And feel that those qualities are taken on by your body,

Enabling you to be steady and firm in your own convictions,

In your own beingness.

And you can always bring in the experience of the inner resource at any time.

Or even continuing to nourish that as your connection to grounding.

Let all the sensations and visualizations dissolve now.

Allowing space for the heartfelt desire,

The Sankalpa,

Your personal resolve to come back in.

With the same wording and experiencing its felt sense in the body,

You can repeat it to yourself.

Or being in this space for a possible arising of your own personal resolve to come in.

Sensing it from the heart.

And now with the Sankalpa made planted this seed of positivity in the fertile earth of the subconscious mind.

Bringing attention back to the body.

Knowing that this practice of Yoganidra is now coming to a conclusion.

Feel the contact between body and floor.

The weight of the body.

Sensing the breath moving within it.

And the option is there to start to deepen the breath.

Or make any movements that would feel beneficial for you at this time.

You can start to stretch the body,

Feeling that you are here now,

In your body at this present time.

And when you feel ready to do so,

Slowly roll into one side if you're laying down and sit yourself up.

This practice of Yoganidra is now complete.

Hari Om Tat Sat.

Hari Om Tat Sat.

Reviews

Love this for falling asleep. And it works on my children too 🙏🙏 x