Grounded As An Oak Tree Yoga Nidra

This yoga nidra practice takes you through the 5 stages of relaxation, ending in a visualization grounding as a mighty oak tree. Embrace the energy of Mother Earth using your roots, trunk, and branches to build resilience, strength, and love inside-out.

This practice will help you embody a harmony of will, determination, support, and trust within. The music from Simon Almhem is 555hz, helping you to manifest positive change and miracles into your life.

Transcript

Hello,

Loved one.

Deb here from Heart-Centered You,

And it is with gratitude that I welcome you to your Yoganidra session today.

Let's start off with some nurturing reminders and assurances.

As you lie here in Savasana,

Know that just being here is enough.

This is your time to regroup,

To invest in yourself,

Your health,

Energy,

And well-being.

Always remember,

There's nothing that you need to be that you are not already.

So I welcome you home,

Home to your most relaxed,

Safe,

And peaceful self.

We will continue with some body awareness,

So please take a moment to get comfortable.

Close your eyes.

Really settle into your mat,

The floor,

Your chair,

Wherever you are,

And let your hands fall to the sides.

Feel held by the earth below you.

There is no wrong way to be whatever feels right for you.

Take a moment to pay attention to the space around you.

Listen to the sounds in the room.

Feel the temperature of the air as it passes along your face.

Feel the warmth or the cooling air as it comes into your lungs.

Now pay attention to what's happening inside your body.

Are there any aches or pains that you notice?

Any tension?

Maybe any mental chatter?

Some worry?

The importance is not to fight it,

To just be aware of it.

To accept it.

And now,

As we take a nice cleansing breath in and out,

I invite you to think of your sankalpa,

Your intention for today's practice,

Maybe for your way of life,

A way that you want to feel that is in the present tense.

It could be as simple as I am rested.

It could also relate to your emotions,

Your feelings,

As long as you say it in the present tense as if it is already in place.

Now with another deep breath in,

We will move into some body awareness and give each part of your body some mental attention.

Perhaps a kiss,

A touch,

A drop of oil,

Whatever you need to visualize to give each part of the body a little nourishment.

See your forehead,

Both eyelids,

The bridge of the nose,

Upper lip,

Lower lip,

The chin,

The throat,

Collarbones,

The chest.

And moving to the right side of the body,

Touch the shoulder with your mind,

Your elbow,

The right wrist,

And each of the five fingers on your right hand,

Thumb,

Index finger,

Middle finger,

Ring finger,

Little finger.

And moving back up the wrist,

Elbow,

Shoulder,

Back across the chest to the left side now.

The left shoulder,

Elbow,

Wrist,

And each of the five fingers on the left hand,

Starting with the thumb,

Index finger,

Middle finger,

Ring finger,

Little finger.

And now make your way back up the left wrist,

Elbow,

Shoulder,

Collarbones,

Back to the chest.

And now into the belly,

Your right hip,

Down your right leg,

The right thigh,

Right knee,

Right calf,

To the shin,

Ankle,

Right heel,

Top of the right foot,

Sole of the right foot,

And each of the five toes in turn.

One,

Two,

Three,

Four,

Five.

And then make your way back up the leg,

All the way through to the left leg,

Paying attention to the left thigh,

Knee,

The left calf,

The left shin,

Ankle,

Heel of the left foot,

Top of the left foot,

Sole of the left foot,

And now each of the five toes in turn.

One,

Two,

Three,

Four,

Five.

And now that your body is relaxed,

Feel it truly grounded into the earth,

Protected and safe.

And focus now on your heart center,

Your life force,

Sending each inhale and exhale through your heart,

Infusing each beat with a fueling light.

Pay special attention to each breath in.

Feel your belly rising as you inhale,

And feel your belly falling as you exhale.

Feel it rise as you inhale and fall as you exhale,

Paying special attention to how your body moves with each breath,

How that breath infuses every single part of your body,

Traveling through your arms,

Your legs.

Every single part of you benefits from that one breath.

And at your own pace,

I want you to count that breath.

We're going to count down from 10 and bring it all the way down.

So we say 10 belly rising,

10 belly falling,

Nine belly rising,

Nine belly falling,

Eight belly rising,

Eight belly falling,

And so on,

On your own now.

So we say 10 belly rising,

10 belly falling,

Nine belly rising,

Nine belly falling,

Eight belly rising,

Nine belly rising,

Eight belly falling.

And as you finish those breaths,

You're going to enter into our visualization portion of the meditation.

Know that anything I tell you is simply an invitation rather than a command.

I am here as your advocate,

Creating a safe place to rest,

Surrender,

To grow and evolve.

And so I invite you.

I invite you to let everything go.

The focus of your body,

The focus of your breath.

And just be.

And let yourself see with your third eye between the two eyes at the brow line.

And imagine yourself in the center of a clearing deep,

Deep in the forest.

Looking down at your feet,

Feel the soil.

Feel the soil beneath you and plant each foot firmly in the forest floor.

See yourself dig in a few inches and breathe deeply as the soil collapses over your feet.

The cool,

Soft kernels of earth settling around you.

Hooking you in to this bed of earth.

Visualize thick,

Porous roots growing down directly from your feet.

See them travel deep within the earth's surface,

Passing the rocks underneath and holding on to the earth with each extension.

Watch them grow.

Allow as many roots as you'd like.

Remembering that a tree's roots grow as deep as the tree is tall.

And you loved one are a mighty oak.

Reach far into the deepest layers of the earth's core.

How many roots do you see?

How deep do they run?

Allow your roots to bring life force from the earth into your body through your feet.

Let it flow through you,

Invigorating you,

Healing you.

Opening space for your own energy to ignite.

If you feel any tension,

Lingering resentment,

Anger at this time,

Allow it to pass through you and into your roots.

Surrender it to the earth's vast,

Untamable,

Nutrient-rich core.

And then feel it replace that energy with a warm,

Amber-colored light that's feeding your cells,

Infusing your muscles and bones,

Tendons,

Veins,

And breath with undeniable strength,

Resilience,

And love.

As your body radiates with this amber light,

Continue to breathe and slowly outstretch your arms,

Envision them forming the first two branches of your mighty oak.

Sending in your strength,

You see one branch after another,

Filling the spaces around you one by one,

Until you are fully,

Fully embraced by a canopy of bark,

Leaves,

And an array of animals that now have shelter and respite within your tree.

With roots as deep as you are tall,

You find and trust in your balance,

Centered and in harmony with your connection to earth and sky.

The mighty oak within you symbolizes the will and self-determination revealed with every challenge you face.

You breathe courage and endurance into every passing wind,

Rain,

Or storm.

Know that a branch may bend or break.

Your leaves will fall as the seasons pass,

But your core stays rooted,

Breathing from the earth's life force.

The strongest storm could change the view of what's around you,

But you,

Your core,

Remains.

From that life force,

You help nurture new growth around you.

You,

Your bark,

Your branches,

Your acorns,

You contribute to the forest,

Providing shade,

Food,

Bark,

And protection to its inhabitants.

And it is here,

In this heart space,

That you remember your sankalpa,

Your intention for today's practice.

Repeat it three times with intention and confidence.

You loved one,

Are a warrior of light.

You are made of energy vibrating at a frequency unlike anyone else,

Ever.

That makes you uniquely qualified to stand in your strengths,

To cultivate your own thoughts,

To nurture your roots and share your bravery,

Your passions,

Insights,

Curiosity,

And gifts with the forest,

With your community,

With your world.

Whenever any doubt,

Fear,

Insecurity,

Or uncertainty come your way,

Just plant your feet.

Envision your roots filling up with the Earth's life force,

Centering you in the self,

In your stability,

In your fortitude.

As long as you are in the Earth's atmosphere,

You can tap into her sustenance.

Breathe deeply now,

Imprint your tree within the walls of your mind and of your heart.

Memorize that mighty oak within.

Slowly,

Lovingly,

Let yourself drift back to the space you are in,

To the sounds around you,

To the temperature you feel.

As you come back to the present space,

Let your hands and feet make small circles.

Slowly roll your head back and forth,

Feeling a good stretch or massage.

Bring your knees in for a gentle hug,

Opening up your back and hips.

Bring your arms out to your sides or above your head and feel all that blood and oxygen flowing all the way through your body.

Just give yourself another minute to breathe comfortably and return to your day restored and nurtured.

I invite you to come to a seated position now.

As you sit,

Roll your shoulders back,

Revealing a nice,

Full,

Open chest.

With me now,

Reach up to collect the energy around you.

As you bring your arms back in,

Bring your hands into prayer position at your heart,

Holding all that collective energy.

Thank yourself for this time in the forest,

For this commitment to self.

May the mighty oak within give you the strength to endure and thrive.

Namaste,

Loved one.

Reviews

Very wonderful 💜💖🙏🏼🎊 thank you very much 💜🙏🏼

Simply lovely!! I loved the visualization of the mighty oak tree 🌳 . Thank you 😊

Very beautiful, thank you very much

Lovely and a different kind of nidra. I came out of this with a smile. Thank you and Blessings. 🌳🌻🕊

Thank you ♡

The gentle flow and kindness was inspiring.

Thank you 🙏

Very unique yoga nidra. I throughly enjoyed it.. thank you 🙏

Very calming . Thank you 🙏

Wonderful. Great pacing, empowering visual, calming voice. Really steady practice 💗

You have a calm soothing voice and the pacing was lovely. Thank you. 🙏

really enjoyed this. Especially the last 10 minutes, the visualization made me feel so grounded

Thank you, this was very restorative. Suitable music and relaxing voice!

Beautiful ! 🌳🤸‍♀️💕

Dear Teacher, thank you for the strength, thank you for the life.

Very beautiful and inspiring.... thank you for creating ☺️👏🏼👍🏻

Thank you🙏🏻🙏🏻🙏🏻I always have to be conscious of being grounded, so this yoga nidra was vey helpful 🙏🏻🙏🏻🙏🏻