Fortified: Yoga Nidra For Balancing The Muladhara Chakra

This is a relaxing and nourishing NSDR yoga nidra practice focused on creating balance within the root chakra, using the sankalpa, "I am grounded, safe, and supported."

The purpose of yoga nidra is to weave awareness through the conscious, subconscious, and unconscious mind to reinforce patterns that exist or create new ones through neuroplasticity while obtaining a deeper understanding of the self. The chakras are seven main energetic channels aligning the spine in the subtle body. Balancing the chakras allows space for prana, or energy, to flow within the body, promoting overall health and well-being in all aspects.

Transcript

Let's start by getting comfortable.

Lay yourself down on your mat or bed.

Cover your body with a blanket and support your head with a pillow.

Sometimes it's nice to use an eye pillow to cover your eyes or socks to keep your feet warm.

Take some time to make yourself cozy.

Allow your body to get the wiggles out.

Once you feel comfortable,

Let your palms face upwards and lay on the sides of your body.

Or you can place one hand on your heart and the other on your belly.

Make sure you are not touching anything or anyone else.

Let your eyes close or relax and begin to soften the muscles around your eyes.

Allow the softness to transfer to the space in between your eyebrows.

Release the personality from your face.

Release it again.

Clench your jaw,

Maybe allowing your lips to separate naturally.

Let your breath continue to move naturally.

Observe the sounds around you,

Specifically outside of the space you're in.

Allow your mind to travel from one sound to the other without any form of attachment.

Just witnessing what you hear.

Then hone your attention to the sounds you hear within the space you're in.

Continue to float from sound to sound as the observer.

Now refine your awareness to the sounds within yourself.

Listen to the sound of your heart beating.

The sound of your breath entering and exiting your lungs.

Allow your awareness to move even further inward to the less obvious sounds of your body.

From the center of your being,

Allow your sankalpa or intention to come forward.

Repeat to yourself,

I am grounded,

Safe,

And supported.

Let your consciousness sit with this and continue to repeat it with your mind.

Feel the vibration of every word.

Allow it to illuminate your entire being,

Growing in intensity with each repetition.

Allow every cell to feel your sankalpa glow within you.

Feel the aliveness of your entire body.

Imagine your body as a warm,

White light.

Glowing and luminous.

And then bring all the energy of the warm,

White light into the awareness of your right hand.

You might continue to feel warmth.

You might feel pulsing.

Or tingling.

Magnetism.

Or radiance.

You may not feel anything at all.

And that's okay too.

Without altering the shape of your right hand,

Just notice what you feel there.

Allow the warm,

White light to focus on your right thumb.

Notice the sensations you feel.

Let it travel to your second finger.

Third finger.

Fourth finger.

And fifth finger.

Feel all five fingers glow on your right hand.

Feel the spark of all five fingertips.

And from your fingertips,

Allow the white light to drop into the palm of your right hand.

Moving to the back of your hand.

Drifting to your wrist.

Forearm.

Elbow.

Upper arm.

Right shoulder.

Armpit.

Wandering to your right side ribcage.

Right side waist.

Feel the white light in your right hip.

Thigh.

Knee.

Shin.

Ankle.

Allow the white light to carry through the heel of your right foot.

Sole of your right foot.

Top of your right foot.

Lighting up your big toe.

Second toe.

Third toe.

Fourth toe.

And fifth toe.

Feel the illumination of all five toes on your right foot.

And from the tips of your toes,

Allow the white light to travel all the way up the right side body.

Feel the warmth of the white light on your entire right side.

Now transfer this radiance of warm white light to the left side of your body.

Allowing the light to hone in on your left hand.

Notice what sensations you feel here.

Do you feel physical sensations of pulsing?

Or heat?

Do you feel a spark?

Brilliance?

What sensations,

If any,

Are you aware of in your left hand?

Allow the white light to concentrate on your left thumb.

Moving to your second finger.

Third finger.

Fourth finger.

Fifth finger.

Feel the white light glimmer on all five fingers on your left hand.

Allow the white light to ignite your fingertips.

And from your fingertips,

Descend the warm white light into the palm of your left hand.

Flowing to the back of your left hand.

Moving to your wrist.

Forearm.

Elbow.

Upper arm.

Left shoulder.

Armpit.

Wandering to your left ribcage.

Left side waist.

Allow the warm white light to descend through your left tip.

Thigh.

Knee.

Shin.

Ankle.

Traveling to the heel of your left foot.

Sole of your left foot.

Top of your left foot.

Lighting up your big toe.

Second toe.

Third toe.

Fourth toe.

And fifth toe.

Feel the illumination of all five toes on your left foot.

And from the tips of your toes,

Allow the warm white light to radiate all the way up the left side body.

Feel the entire left side of your body glow.

Now,

Let the white light shine into the back body.

Feel your back body grounded.

And allow the warm white light to descend to your feet.

Specifically the soles of both feet.

Rising to both heels.

Calves.

The back of both knees.

Brightening the back of your thighs.

And the back of your pelvis.

Shining on your tailbone.

And sacrum.

Allow the white light to move gently up your spine.

Illuminating your lower back.

Middle back.

Upper back.

Traveling to both shoulder blades.

Let the warm white light glow in the back of your heart.

And then wander up the back of your neck.

The back of your head.

Let the warm white light glow through the crown of your head.

And melt down to your forehead.

Moving to the right eyebrow.

Left eyebrow.

Allow both eyebrows to light up.

And then let the white light descend to your right eyelid.

Left eyelid.

Right cheek.

Left cheek.

Right ear.

Left ear.

Right side of your nose.

And right nostril.

Left side of your nose.

And left nostril.

Softening to your upper lip.

Lower lip.

Chin.

Jaw.

Tongue.

The roof of your mouth.

Swallow and feel the warm white light on the inside of your throat.

Drifting to the right side of your neck.

Left side of your neck.

Right collarbone.

Left collarbone.

Right side of your chest.

Left side of your chest.

Allow the warm white light to shine through your heart center.

Continuing to ignite your right side ribcage and left side ribcage.

Allow the glimmer of warm white light in your belly.

Become aware of the rise and fall of breath in your belly.

Your life force.

We'll begin to count the breath backwards starting at the number 7.

Each inhale.

And exhale.

We'll constitute one cycle of breath.

And you'll count 7 cycles backwards.

From 7.

Down to 1.

Inhale.

Exhale.

7.

Inhale.

Exhale.

6.

And if you lose count or finish early,

Just go back and start over at 7.

Let go of count wherever you are and find a state of neutral.

Remember a time when you felt young.

Allow this memory to transform into a physical sensation in your body.

What do you notice?

How does your body respond to a feeling of youthfulness or freshness?

Where does the sensation form in your body?

Is your breath influenced?

Your energy?

Your heartbeat?

Witness and then let go.

Call on a feeling of being older.

Remember a time when you felt more mature.

Physically,

Mentally,

Emotionally or spiritually.

Where do you feel this in your body?

What sensations form through this feeling of being more developed,

Evolved,

Seasoned?

Do you feel it in your heart?

Your spine?

Your mind?

Observe yourself.

Allow your awareness to travel back to your third eye center and find neutrality.

Let the influence of both youthfulness and maturity dissolve.

Reset yourself so that you do not feel a pull in either direction.

From this place,

Imagine the smell of freshly cut grass,

The taste of radishes,

The feeling of sand between your toes,

A hammock between two trees in the middle of a field,

A square housing an inverted triangle,

Going to a farmer's market,

Your father's feet,

A newspaper written in crayon,

The sound of a horse walking along red rocks,

The sound of a horse walking along red rocks,

The sound of a horse walking along red rocks.

Imagine yourself riding on a horse walking along red rocks.

You hear the hooves make contact with the surface beneath you.

The smell of the red dirt fills your nostrils.

You look up and see a ringed planet in the sky,

The same color as the rocks surrounding you.

You notice seven pools of water ascending up a hill.

You stop for a moment and let your horse take a drink from the first pool before following the trail of water upwards.

When you reach the top,

You notice a glass structure just peeking out over the top of the rock hill.

And as you approach the structure,

It opens to reveal a wide staircase.

You dismount your horse,

Boldly approaching the staircase,

And start to walk down.

And as you continue to walk,

You notice the staircase widen even more and open up to an expansive underground fortress.

And at the bottom of the steps,

You meet a group of people,

Some that you recognize and some that you don't.

But intuitively,

You know these are your ancestors.

You notice one person in a long silk robe make their way through the crowd to meet you at the base of the staircase and hand you a cardstock note.

You open the note and see a familiar handwriting in silver metallic ink reading your sankalpa.

I am grounded,

Safe,

And supported.

Looking up from these words,

You see the expansive room full of people surrounding you.

They all gaze at you,

Nodding together with sincerity,

And then lead you back up the staircase to the entrance of the glass fortress.

Peeking out of the red rocks,

You feel your feet meet the rocks beneath you.

You see your horse waiting patiently for your return.

The smell of the red dirt fills your nostrils as you take a deep breath in and mount your horse.

Listening to the hooves hit the red rocks as you move forward on your journey.

As your horse continues to walk,

Start to invite a more spacious breath into your lungs and find more length with each inhale and each exhale.

And start to awaken your body by wiggling your fingers and toes,

Coming back into the space you're in.

Slowly and carefully roll yourself over to one side.

Let your body melt for one more breath.

Use your arms to guide yourself back up to a seated position,

Keeping your eyelids closed.

Draw your palms together to meet at your heart center.

Take one deep inhale and exhale.

Release your chin down.

Thank you for practicing with me.

Go in peace.

Reviews

Nice way to start my day. Gentle and centering. Thank you

Thank you, beauty! That was wonderful 🥰