Welcome.
Namaste.
My name is Kristi and I'm so glad to be with you and guide you through this practice.
This specific Yoga Nidra practice has been designed to support you in working with the Root Chakra.
The Root Chakra or also known as Muladhara translates to foundation or root system and is connected with the element of the earth.
With the world whirling around us so fast and a pressure to produce and be connected outward all the time.
This practice can help support an internal awareness to feel held,
Steady,
Stable and grounded.
I encourage you to lie down for this practice so that you can feel as spacious and supported in your body as possible.
The most important thing is that you feel comfortable and at ease.
Feet a little wider than hip width apart.
Arms along side the body.
Palms facing upward.
Warm,
Covered and perhaps eyes covered with an eye mask or towel.
As you release your attachment to the outside world,
Turn your awareness to the pulse inward.
The breath moving in and out.
Take a big inhale breath in.
As you exhale,
Feel yourself melt into this foundation.
Like a steady trunk of a tree rooting down underneath you.
As your energy grows,
Your branches expand the more you ground.
Each breath allows you to feel rooted.
As you feel gravity encouraging deeper rest and deeper relaxation.
Bring your awareness to the center of the chest.
Feel the sensation of energy at the heart center.
Allow this awareness to bring forth your sankalpa or intention for this practice.
Planting this heartfelt desire.
Like a little seedling in the fertile garden of the heart.
If you're working with a sankalpa,
You can bring that in now.
Or perhaps repeating,
I am grateful all my needs are met.
I am calm,
Grounded and supported by Mother Earth.
Silently repeating your sankalpa now.
Let your awareness be present in each area I now name.
Allow this presence to invoke the sensation of a root holding the budding growth of a flower.
The same energy that blooms a garden of flowers is the same energy flowing through you.
Beginning on the right side of the body,
Feel sensation in the right hand thumb,
Second finger,
Third finger,
Fourth finger,
Little finger.
Experience sensation inside the palm of the right hand.
The back of the hand.
Middle of the wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder joint.
Right side of the chest.
Heart center.
Sensation travels down the right side of the waist.
The right hip.
Thigh.
Knee.
Ankle.
Heel.
Top of the foot.
Sole of the foot.
Feel sensation in the right big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Experience a grounded yet pulsing sensation throughout the entire right side of the body.
The whole right side of the body grounded and pulsing with energy.
Take your time to float your awareness of sensations arising on the left side of the body.
Feel sensation in the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Little finger.
Experience sensation in the palm of the left hand.
The back of the hand.
Middle of the wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder joint.
The left side of the chest.
The heart center.
Sensation travels down the left side of the waist.
The left hip.
Thigh.
Knee.
Ankle.
Top of the foot.
Sole of the foot.
Feel sensation in the left big toe.
The second toe.
Third toe.
Fourth toe.
Little toe.
Experiencing a grounding yet pulsing sensation throughout the entire left side of the body.
The whole left side of the body grounded and pulsing with energy.
Now feel the whole left side and the whole right side simultaneously.
Feel both sides together as a whole field of sensation.
Now feel the right foot.
Feel the left foot.
The right leg.
The left leg.
The right hip.
The left hip.
The lower back.
Middle back.
Upper back.
Right arm.
The left arm.
Right shoulder blade.
The left shoulder blade.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
The eyes.
The right eye.
The left eye.
The mind's eye center between both eyes.
The right temple.
The left temple.
The right ear.
The left ear.
Experience sensation of energy between the ears.
A grounded yet pulsing energy between both ears.
The right nostril.
The left nostril.
The upper lip.
The lower lip.
Tip of the tongue.
Base of the tongue.
The right side of the jaw.
The left side of the jaw.
The center of the throat.
The heart center.
Solar plexus.
The navel center.
The root center.
Experience the whole body.
The whole right side.
The whole left side.
The front.
The back.
Experience a grounded yet pulsing sensation of rooted growth throughout the entire body at once.
Feel the gentle rise and fall with your breath.
Effortlessly breathing.
Let your mind rest on the movement of the breath.
Stay here with gentle awareness of the effortless rise and fall of the breath.
Begin to visualize a deep red light at the base of the spine.
The base of the spine expands with red light with each breath.
The red light begins to fill the body and around the body with healing light.
The body with healing light.
Steady and safe.
Feel rooted.
Allow yourself to bathe here in this grounding red light.
Effortlessly breathing.
Begin to feel completely heavy.
Your whole body feels heavy.
Heavy and releasing into the earth as you give into gravity.
Deep roots growing and grounding your entire back body into the earth.
Every exhale breath,
The deep roots carrying anything ready to be released.
Anything ready to be released.
Begin to feel rising,
Blooming flowers made from your roots.
Flowers rising through the front body.
An inner garden bed with deep steady roots.
Resting in a pure and vibrant inner garden bed.
You are made of flowers.
Rooted and blooming.
Allow these images to wash through the deepest part of the mind.
Bringing into the mind's eye center.
Visualize your feet in fresh,
Damp,
Organic soil.
Green moss,
Spring flowers,
Rolling mountains,
Unfurling ferns.
A vibrant,
Lush forest.
Deep roots of a tree.
Deep roots of a tree.
Deep roots of a tree.
Your roots are deep down into the earth.
Now let the leaves of your crown flourish and rise tall.
Held and supported by the earth as you release and completely let go.
Safe and steady.
Completely let yourself dissolve into vast,
Spacious awareness.
Now ever so gently,
Guiding your awareness back to the space at the center of the heart.
Feeling a gentle rise and fall of the breath.
Inviting in the sankalpa to really take root into the deepest parts of your being.
Repeating your sankalpa.
Repeating,
I am grateful,
All my needs are met,
And I am calm,
Grounded,
And supported by Mother Earth.
Just feel your whole body breathing.
Very soft,
Relaxed,
Rise and fall of the breath.
And let that awareness bring you back into the physical body.
Allowing the breath to deepen.
Connect with the energy of the earth to activate these feelings of harmony,
Rootedness,
Stability,
Strength,
Safety,
Comfort,
And feelings of groundedness.
Just let yourself bask in these feelings.
Feel the earth beneath your body.
Let the support allow you to continue to rest.
Give yourself permission to stay here as long as you need.
Or if you feel ready to reawaken,
Take gentle movements,
Stretches.
Perhaps touching your hands and feet on the earth to ground and seal your practice.
And may this practice be of service to create a sense of anchoring and stability in your life.
I'm incredibly grateful for being your guide on this journey.
Please stay connected and join me here again and for other practices.
Let me know how you're feeling and please stay connected.
From my peaceful heart to yours,
Namaste.
Shanti,
Shanti,
Shanti.
Peace,
Peace,
Peace.
