Yoga Nidra for Grounding

Yoga Nidra is a guided meditation that helps to release physical, mental, and emotional tension. This Yoga Nidra track is designed to support you when you are feeling anxious and stressed by guiding you to feel more centered, calm, and grounded. It is backed by binaural beats that promote deep relaxation in your brain.

Transcript

Welcome to Yoga Nidra for Grounding,

A guided meditation that will ease any tension and restore deep calm to your mind,

Body,

And spirit.

Begin by lying down on a mat or on a bed.

Take the time to make yourself comfortable.

Set your head with a pillow and cover yourself with a blanket.

Covering the body calms the nervous system and signals to the body that it is time to deeply relax.

As you settle into your space,

Allow your arms to be by your sides,

Palms face up.

Let the legs and feet roll open.

Press your elbows down to open across the chest and lengthen the rib cage and the lower back.

Gently rock your hips from side to side.

Gently rock your head,

Finding that center point of balance.

Scan the body and notice if there are any places that need an adjustment.

Notice if there are any places that you are holding onto tension and gently ask these parts of your body to release.

Bring your awareness now to every place where your body makes contact with the surface beneath you.

Feel the support of the bed or the mat that you are lying upon.

Feel the weight of the blanket covering you.

Notice the feeling of your clothing on your skin.

Feel your entire body supported.

Become aware of the floor supporting the surface you are laying upon.

See if you can feel even the concrete foundation of the building supporting the floor,

Supporting your mat or bed,

Supporting your body.

Become aware of the dirt of the earth underneath the building.

Let your awareness expand to the layers of gravel and rocks beneath the dirt,

Beneath the concrete,

Beneath the floor,

Beneath your bed,

Beneath your body.

Become aware of all of the layers of the earth all the way to her molten core that are holding you,

Supporting you in this moment.

Let your awareness come now to your breath.

Feel as you inhale your chest rises and opens and as you exhale it gently settles.

Bring your attention to the center of your chest right in the middle of your breastbone.

Visualize there a point of light,

Golden or white light.

As you inhale see,

Feel or just imagine that light expanding through the chest.

As you exhale the light comes back home to center.

Each inhale the light grows and spreads out.

Each exhale it contracts back to the center point.

Like the waves of the ocean,

Let this light and your breath wash out and in,

Cleansing your whole heart center.

Drop your awareness now deep into the heart center like a stone dropping down through water.

As you reach the depth of your heart,

Discover there your soul's deepest desire.

From this place create your intention for this practice.

This is called the sankalpa,

The seed of intention that we plant deep into consciousness in order to manifest the healing that we need.

Let this be a short phrase in the present tense using positive language.

Repeat your intention now three times in the mind.

Remind yourself also of your intention to remain awake and aware during yoga nidra.

If you lose track of my voice just come back whenever you remember.

Know that if you drift off you will still absorb all of the benefits of this practice.

The more you practice this technique the easier it will be for you to remain awake and aware and to receive exactly the healing you need.

Bring your awareness now to your third eye,

The space in between the eyebrows and a little above.

Imagine or even feel now the drip,

Drip,

Drip of warm oil on your third eye center.

This is a warm and healing sacred oil.

Let this liquid anoint you and with each drop feel yourself moving deeper and deeper into relaxation.

Allow the warmth of that oil to now spread across your entire forehead,

Smoothing out any tension there.

Feel the oil begin to drip down over the crown of the head,

Moving down the right side of the head,

The left side of the head and covering the entire back of the head.

Feel your whole scalp warmed and relaxed by this healing oil.

Let the oil drip down the back of your neck and spread over the shoulders,

Melting down the backs of the upper arms,

Into the elbows,

Down the backs of the forearms and into the wrists.

Feel the oil move over the backs of the hands,

Covering now each thumb,

Pointer fingers,

Middle fingers,

Ring fingers,

Pinky fingers.

Feel that warmth spread into the palms of each hand.

Let that warmth spread into the palm of each hand,

Spreading now up the fronts of the forearms,

Into the inner elbows.

Let that warm oil move up the fronts of the upper arms,

Spreading over the shoulders.

Allow it to drip down your back over the right shoulder blade and the left shoulder blade.

Feel it move down your spine,

Spreading out over the mid back,

The low back and the sacrum.

Let it move down the right side of the glutes and the left.

Feel this warm healing oil drip down the backs of your thighs,

Slowly moving into the backs of the knees.

Let it spread down each calf,

Moving down into the heels of the feet.

Feel the bottoms of the feet coated in this warmth.

Bring your awareness back to your third eye.

Feel that drip,

Drip,

Drip as you are anointed with this sacred oil.

Let it flow down over the right eyebrow and the left eyebrow,

Moving into the right eye and the left eye.

Feel it spread down your nose,

Dripping down the right side of the face,

The left side of the face,

Coating the right ear and the left ear.

Let it spread now over the lips and feeling the inside of the mouth relax.

Feel this oil move down your chin,

The right side of the jaw,

The left side of the jaw.

Let it drip down your chin,

Covering your throat,

Spreading down over the right side of the chest,

The left side of the chest,

Moving right into the center of the chest.

Feel it spread down the solar plexus,

The navel and the low belly.

Feel this warmth and healing move down into the right hip and the left hip.

Feel it spread over the fronts of your thighs,

Moving down into the knee joints.

Let it drip down your shins,

Moving into the ankles.

Feel this warmth spread over the fronts of the feet,

Wrapping around each big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Feel your whole body warm and relaxed.

Let your awareness come back to your breath,

Becoming aware only of breathing.

Notice where the breath is most apparent to you,

Perhaps in the belly or the chest or the nostrils.

Bring your awareness on your breath.

Begin to count backwards 11 breaths down to one.

One inhale and one exhale count as one breath.

If you lose track,

Just start over at 11 when you remember.

Let your awareness come back to your breath.

Let go of the count wherever you feel like.

Let go of the count wherever you are.

Remind yourself,

I am awake and aware.

Bring your awareness now to your heels and feel your feet begin to grow heavy.

Feel your calves heavy.

Thighs heavy.

Hips heavy.

Feel your legs so heavy you couldn't move them if you tried.

Spread the sensation of heaviness through your body,

Feeling your torso heavy,

Arms heavy,

Head heavy.

Feel your body so heavy it's as if it's filled with sand.

Your body is so heavy it's creating an imprint in the earth.

Now feel your head grow light,

Arms light,

Chest and torso light,

Legs light.

Spread the feeling of lightness through your entire body.

Your body is so light it's as if it's filled with air.

Feel yourself so light you're floating off the surface beneath you.

You are so light you're like a feather gently drifting in the breeze.

Now heavy sinking towards the earth.

Now light rising up towards the sky.

Now heavy.

I'm going to move now through some fast moving visuals.

Just notice what arises across the screen of your mind.

There's no need to create any image or memory.

Just follow along with my voice.

Visualize now a mountain with snowy peaks.

A person sitting in meditation.

Sun setting over the ocean.

A flower bud opening to the sun.

Two people holding hands.

Full moon in the starry sky.

River flowing through rocks.

Two people embracing.

Calm still lake.

Pink lotus flower growing out of the mud.

White sandy beach footprints in the sand.

Hundred year old oak tree roots growing deep into the earth.

Bring your awareness now to your own root to the base of your spine.

Feel see or just imagine the base of your spine beginning to grow a root piercing the surface beneath you and moving down through the floorboards,

Down through the concrete foundation of the building.

Feel your root system begin to move deeper and deeper into the earth.

And as you send your root down it grows thicker.

It branches off and spreads out.

Let it move through all of the layers of the earth going deeper and further spreading wider.

You can imagine yourself lying on top of the globe and your root system is wrapped all around the earth and within her.

Send your root system deep down into the earth.

And as you reach the center tug on your root system three times anchoring it deeply grounding into the earth.

And as you tug that final time the tips of your roots reach the heart of mother earth.

Notice what the heart of the earth feels like as your roots wrap around embracing the heart of mother earth.

Feel her beating heart.

Notice the energy that emanates from the core of the earth.

Recognize the color of this healing energy.

With gratitude begin now to breathe up these nutrients from the center of mother earth.

Feeling seeing that color of healing from the earth move up your root system.

Each inhale you draw up nourishment and nutrients deep within the earth all the way up into your body.

Breathing up everything that you need.

Inhale draw the light of this healing energy up into the heart.

And as you exhale feel the light of mother earth spreading out through your heart center.

Inhale drawing up feelings of calm and peace.

Emotivity and support.

Exhale feel the light of this love spread through your whole heart center.

Remaining connected to mother earth again send your energy down your root system feeling it go deep into the center.

In order to keep this sense of grounding begin to pat wet dirt around your root system really anchoring it into the earth.

Even heavy dirt anchoring your roots in place.

Now placing rocks or boulders on top of this dirt ensuring that you are completely grounded.

As you feel secure and grounded becoming aware still of that connection to the nutrients of the earth.

Inhaling that energy up into the heart.

And as you exhale let it spread out all of the cells all of the pores of your body.

Feel yourself surrounded by a cocoon of healing supportive light.

Feel your body whole and healed.

No part is missing connected and supported by mother earth.

Gently begin to deepen your breath now.

Allow yourself to bring small movements back into the body.

Rub your thumb over each finger tip.

Wiggle your fingers and your toes.

Stretch your arms overhead reaching one side long and then the other.

Make whatever movements make whatever sounds feel good in this moment as you come back more fully into your body.

As I count up from one to five you will come back into the room feeling calm and relaxed.

Then letting your breath energize all the cells of your body.

To feeling that sense of groundedness through your whole system.

Three feeling connected to the light and spirit of nature.

For feeling refreshed and relaxed.

Five open your eyes come back into the room awake and aware calm and relaxed.

Reviews

Great

Beautiful 😍 Incredibly Powerful, Healing, Divinely Restorative 🌳✨️🪻 Thank you Katya 🙏🥰

Enjoyed the detailed and creative images of grounding. Helpful for settling some anxious energy before getting out of bed. Thank you!

Thankyou so much. Thats was sensational and exactly what I desired today 🙏🦋🌻

Woooowww and more wows! This practice is so grounding and comforting!

Lovely and peaceful—thank you so much for this beautiful meditation, Katya 🙏🏻💚

Wow! That was amazing

Wow!💫 Best yoga nidra for me so far🙏 Very relaxing! Thank you🙏💞

Thank you!!! Feeling reenergized ✨🙌

That was wonderful, so wonderful! Thank you teacher.

Perfect 💝 Just what l needed ahead of a long, busy day. Thank you 🙏

Lovely yoga nidra. Enjoyed the different way to scan through the body using the ointment, very relaxing. Thank you :)

This saved me ❤️

Very grounding, beautiful visualizations, I would have loved to repeat the sankalpa again at the end when connected to earths core. Thank you!

This is a special meditation. I was able to go very deep and achieve an intense feeling of grounded relaxation. Will definitely come back to this. Thank you.

Very nice grounding exercise. I used it to calm the irritations of the day and refocus my energy.

No words, this is just amazing. The Oil visualisation was the best! Will definitely do again!

Need ro revisit as I felt the track a few times
Namaste 🙏

Lovely nidra practice!

Beautiful visualizations. A keeper. Thank you.