29 Minute Grounding Yoga Nidra | Earth Element

Relax into this grounding Yoga Nidra guided by Kristyn Rose to connect to the Earth element. Explore a therapeutic body scan as awareness brings deep rest and relaxation throughout. Emerge feeling rested, connected, at ease and calm through the body and mind.

Transcript

Namaste.

This is Kristin and welcome to this non-sleep deep rest,

Or NSDR,

Experience,

Sometimes better known as yoga nidra,

Or conscious sleep.

This is a powerful yet effortless meditation technique to help facilitate the deepest forms of relaxation,

Where one can restore the body,

Mind,

And spirit.

You may think of this practice like a soothing balm for the whole central nervous system.

Using techniques to facilitate an accelerated initiation of the deepest brainwave states that we naturally find when we go to bed at night.

Except here,

We can get there in just a couple of minutes.

Imagine leaning into nourishing deep rest in just a couple of minutes.

A practice that can be done anytime and anywhere.

All you need to do is listen.

I welcome you now to relax back into the somatosensory experience of anamaya kosha,

The physical body.

This practice is designed to induce a deep sense of grounding,

To calm and nourish all the layers of the self.

By detaching and letting go of the thinking mind,

You will become completely absorbed in sensing and feeling,

Bearing witness to all of the tender parts of yourself that require a little bit more loving attention.

Give yourself enough time now to find a comfortable position for you to rest on the earth.

Ensure that the body feels completely comfortable and supported.

You might reach for an eye pillow,

A blanket.

Begin to notice the gentle touch of air against your skin,

Places of coolness,

Warmth.

Notice the breath of air in the nostrils.

Take a deep breath in through the nose and out through the nose.

You might begin to bring a count to the inhale,

Maybe three or four,

And then see if you can increase the count,

Lengthen into the exhale,

Maybe to a count of five or six.

Exhaling for two,

Three,

Four.

Exhale two,

Three,

Four,

Five.

Breathing to your own capacity,

To your own count,

But focus on lengthening into the exhale.

And you might even begin to explore a gentle kumbhaka,

A retention,

A pause,

A quiet,

A pause at the tip of the inhale if it feels natural and curious.

Pay attention to slowing down the breath out,

Deepening into relaxation with each breath.

And letting go of the count,

Settle into the natural flow of your breath now.

Let the breath soothe you from the inside out,

Like the forest,

The lungs of the earth.

Dissolve into a harmonious rhythm.

In and out.

In and out.

Welcome in the humble sense of the room around you,

Where you are in the room,

The earth beneath your body,

A sense of the support of the earth beneath your body.

Notice all of the little contact points where your body meets the earth.

Notice all of your attention on the back of the body.

With each exhale now,

Imagine the body softening into all of these little contact points,

As if the body were melting,

Softening down into the earth below,

Like water seeping deep down into the soil,

Going back to where it came from,

Coming back home.

You might imagine a layer of soil beneath the body.

Deeper down,

A layer of clay.

Deeper still,

Beyond that,

The bedrock.

And deeper still,

Sinking and softening,

Melting all the way down to the earth's core.

Can you sense your body being gently drawn here,

Held?

Now,

Begin to bring your awareness back up through the bedrock,

The clay,

The soil,

Welcoming in a sense of groundedness,

Support,

Peace and calm.

As your body rests here on the earth,

Begin to call in your intention.

Perhaps you're working with a sand-culpa,

Or perhaps you resonate with the following example,

I am calm,

Grounded and at peace,

And I trust that the universe supports me.

I am calm,

Grounded and at peace,

And I trust that the universe supports me.

Bringing in your intention,

Mentally whisper it three times alongside three breaths,

Affirming it as if it existed here and now.

Sharing with you now a deep sense of peace and calm as we begin a rotation of consciousness throughout the physical body.

Pay special attention to the ears,

Focus on the act of listening intimately as your awareness moves throughout the internal landscape of the body,

Awakening to the subtle sensations of vital energies that exist within while the body rests in stillness.

Let all of your awareness come to rest on the soles of the feet,

The tops of the feet,

Awareness filling all ten toes,

And the spaces between the toes,

The tips of the toes,

Heels,

Ankles,

Awareness filling both feet now simultaneously.

Both feet awakened,

Aliven to sensations,

Energy,

Moving awareness up into the knees,

Backs of the knees,

Upper legs front and back,

Sensing both legs right and left,

Both legs heavy,

Dense,

Relaxing into the density of bones,

Muscles,

Tissues,

And both legs,

Sensing the glutes,

Pelvis,

And both hips,

Low back,

Sacrum,

Navel centre,

Rising,

Falling,

Diaphragm,

Side back,

Rib cage,

Expanding,

Contracting,

Upper back,

And the whole spinal column,

Each vertebra,

And the spaces between,

Shoulder blades,

Collar bones,

Both shoulders,

Armpits,

Elbows,

Forearms,

And wrists,

Palms of the hands,

Backs of the hands,

All ten fingers,

Spaces between the fingers,

The tips of the fingers,

Sensing both hands together,

Heavy and dense,

Both arms,

Awareness filling both legs and both arms,

Like the density of an ancient fallen tree,

All limbs heavy,

Resting,

Draw awareness to the centre of the chest,

The pit of the throat,

Lower jaw,

Teeth and gums,

Tip of the tongue,

Root of the tongue,

Feel of air in the nostrils,

Cheekbones,

Temples,

Eyebrows,

The right eye,

And the left eye,

Both eyes relaxing back,

Centre of the forehead,

Crown of the head,

Back of the head,

Awareness resting in the space between the centre of the forehead and back of the head,

Notice the ears,

Listening,

Welcoming sounds,

A symphony of sounds,

Noticing the sounds,

And noticing the pockets of silence,

Sounds arising out of the silence,

Whole body resting,

Heavy and dense,

Allow the bones to become heavy,

The fibres of muscles,

Tissues,

Vital organs,

Into an effortless sense of pure being in the physical body,

Begin to notice the breath in the nostrils,

The right nostril,

Left,

Notice the volume of air in the lungs,

Inflating,

The natural flow of breath,

Let your attention rest at the base of the spine,

Home to Mooladhara,

The root chakra,

Our connection to the earth element,

As you breathe in,

Imagine the breath flowing in through the nose,

All the way down to the base of the spine,

Spiralling prana around the Mooladhara chakra,

On the exhale,

Imagine the breath flowing up the length of the spine,

And out the crown of the head,

Breath filling all of your cells along the way,

With the grounding,

Nurturing essence of the earth element,

Inhale to root,

Exhale to crown,

Breath flowing effortlessly,

Effortlessly,

Up and down the length of the spine,

Like the roots of a tree,

Root chakra is the foundation of our body,

A home away from home,

Letting go of the visualization,

Let your body just rest here,

Resting here as your witnessing presence,

Your sky-like nature,

As if you were looking down,

Observing from above the essence of Anamaya Kosha,

The physical body.

Begin to welcome back in your sankalpa,

Perhaps you use,

I am calm,

Grounded,

And at peace,

And I trust that the universe supports me,

Calling it in three times,

Alongside three breaths,

Planting it like a seed in the garden of your awareness,

Of your subconscious mind.

Be accepting.

Sorry I bring you my Begin to notice a sense of the earth beneath you.

Take a moment to absorb in the essence of relaxation you may have embodied here today.

Absorb it from the ground up.

Like the trees absorb all of the elemental benefits the earth has to offer.

Know that this is a place you can always come back home to.

A home away from home.

A place where you can find peace that always lives within.

And in the words of Ramana Maharishi,

If one's mind has peace,

Then the whole world will appear peaceful.

If you have time,

You may wish to rest a little while longer.

When you're ready,

Begin to wiggle fingers and pose.

Really take a nice big long stretch.

There's no rush.

You might find a nice deep breath in through the nose.

Exhale through the mouth.

Thank you so much for practicing with me today.

Please leave a comment and let me know where you are from,

How you feel,

What you love the most.

I really love to connect with you all here and please stay tuned for more online yoga nidra offerings coming soon.

I am just so in love with this ancient practice and medicine and I'm just so excited to share it all with you here on my channel.

Please subscribe and you'll get notified each week when new content comes out.

This practice has truly been so profoundly transformational for me in my life.

I also encourage you to share this practice with someone you love,

Who you think might benefit deeply,

Or we could all use a little bit more deep rest.

With all of my heart,

Thank you,

For without you I would not be where I am.

Namaste.

Namaste.

Namaste.

Reviews

😌What a comforting & encouraging meditation!!💯 Wow

Wonderful🦋 Namaste✨💫🙏🏼😘

Fantastic 🧘🏻‍♂️🙏

Thank you 🙏 this was so wonderful 🥰

So relaxing. Thank you

Such a wonderful and sincere practice. Your depth of knowledge and authenticity beams through. Thank you for offering this so wholly and freely. 🙏✨

Yoga nidra has been such a game changer in my daily practice. Thank you for posting this! I’m going to be coming back to it

Beautiful. Look forward to coming back to this one!