Yoga Nidra: Grounding In Times Of Change

This Yoga Nidra practice supports grounding, steadiness, and nervous system regulation during times of change, uncertainty, or transition. Change is a natural part of life, yet it can sometimes feel unsettling or destabilising. In this guided rest, you are invited to gently explore the shifting nature of breath, sensations, thoughts, and emotions, noticing how experience is already continually moving from moment to moment.

Through deep relaxation and guided awareness, you are supported to recognise that while everything in experience is changing, there is also a quiet steadiness within you that can observe it all. This practice offers a space to slow down, restore balance, and reconnect with a sense of inner grounding — one breath, one moment at a time.

Transcript

Hello and welcome. My name is Gemma. And this Yoganesha practice is designed to support you in finding a sense of grounding. During times of change. Or whenever the idea of change feels unsettling. The Greek philosopher Heraclitus. Suggested that we never step into the same river twice. Because both we and the river. Are always changing. It's a reminder that change isn't separate from life. It is a part of life. Everything is continually moving. Growing. And evolving. This is true not only in the world around us. But also within us. The breath. Is constantly changing. Sensations shift. Thoughts come and go. Your nervous system experiences change moment by moment. So rather than trying to resist change. This practice invites you to discover a sense of steadiness within it. With this in mind, Take some time now to settle into a comfortable position. Lying on your back if that feels available to you. Perhaps placing a cushion beneath your knees to soften the lower back. And covering the eyes if that is comfortable. Allow yourself to become as still as you comfortably can. And if at any point during the practice Your body lets you know it needs to move. You're welcome to do so. And notice that even a change in position. Can be made slowly. And with steadiness. Notice how the breath feels in this moment. If it feels comfortable, You might allow the inhale to deepen slightly through the nose. And the exhale to lengthen softly through the mouth. As you inhale, Notice the body naturally expanding. And as you exhale, Notice the experience of softening. And releasing. Returning to your natural breath now. Notice the shape of the body, Where it lies. In contact with the surface beneath you. Each breath. Inviting you to release a little more. Through the face. Chest. Patty. And legs. You may wish to bring in a sand cowpea. A heartfelt intention for your practice. Like a guiding star. You may have your own. Or you might like to use one of these. I meet change with steadiness. Or perhaps. . . I allow life to unfold. One moment at a time. Choose whichever sankalpa resonates most deeply today. Repeating it three times now. Or simply rest. With a sense of openness. To whatever this practice may offer. Moving gentle awareness through the body now. Starting at the centre of the forehead. Space between the eyebrows. The eyes. Nose. Cheeks. Wow. Chin. Tchoo! Throat. Collar bones. Right shoulder. How about. . . Rest. Hand. And fingers. Move awareness to the left shoulder. Elbow. Breath. Hand. And fingers. Centre of the chest. Belly. Powerless. Right hip Me. And cool. Foot. And toes. Move awareness to the left hip. Me. And cool. Foot. And toes. Expand awareness. From the toes. To the top of the head. The whole body. Simultaneously. Oh, Buddy. The whole body. Bring awareness to the breath now. The gentle. Rise and fall. Of the natural breath. Moving. To its own rhythm. The breath, Offering a quiet sense of steadiness. Always there. Moment by moment. And yet within that steadiness. There is change. Each inhale. Flowing naturally. Into the exhale. Each exhale. Flowing. Into the next inhale. No two breaths the same. Each one. Its own unique experience. Perhaps become aware of the subtle sound. Of the breath. The soft whisper of air moving in. I'm moving out. Quite the gentle rhythm. The tide. And notice the sensations of breath. The body. Softly expanding. And gently releasing. And never moving waves. Passing through the body. Resting here this quiet dance. Steadiness. And change. And as you rest here you might gently bring to mind the image. Or felt sense. Of the river. Flowing downstream. Currents. And ripples. Passing by. Perhaps leaves. Drifting on the surface. Like the movement of the mind. Thoughts arising. And passing. And you might notice the sound of the river. As it flows over stones and pebbles. The soft movement of water. Always changing. From one moment to the next. Much like the breath. Each moment. Unique. Resting here with a gentle shifting of the breath. Thoughts coming and going. Sensations. Rising and falling. And beneath it all. Simply being here. Presence. Wah. While everything continues. To shift and change. Moment. By moment in to bring your awareness back to the breath. Once again. It's sound. And sensation in the body. You may wish to take a couple of deeper breaths here. And through the nose. And out through the mouth. It's beginning to sense. The room around you. And perhaps bringing small movements back into the body. Gently reawakening. Returning to the here and now in your own time. And when you are ready you may open your eyes. And allow yourself a few moments to adjust. And as you move back into the rest of your day, Life may continue to change. Just as it always has. And perhaps just know that there is a steadiness. Within you. That you can return to. One breath. One moment at a time. Thank you for practicing with me today. Again, My name is Gemma. And I wish you well.