25 Minute Yoga Nidra For Grounding | Bird Sounds

Relax back into this short 25-minute yoga nidra or non-sleep deep rest experience with forest sounds for grounding to calm the central nervous system. Designed to be soothing and spacious, allow the sounds of the forest to cleanse away your worries, what no longer serves you, and to bring you into a deep state of relaxation where you can rest deeply. Guidance through a body scan to let go of tension and bring peace, calm, and clarity to the mind. Emerge rested, relaxed, calm, and grounded.

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.

Exhaling 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.

And let the breath soothe you from the inside out,

Like the forests,

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 sankalpa,

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.

Staying 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,

Alivened to sensations,

Awareness moving awareness up into the knees,

Backs of the knees,

Upper legs front and back,

Closing both legs right and left,

Both legs heavy,

Dense,

Relaxing into the density of bones,

Muscles,

Tissues in both legs,

Sensing the glutes,

Pelvis,

And both hips,

Low back,

Sacrum,

Navel center,

Rising,

Falling,

Diaphragm,

Mid-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 center of the chest,

The pit of the throat,

Lower jaw,

Teeth and thumbs,

Tip of the tongue,

Root of the tongue,

Flow of air in the nostrils,

Cheekbones,

Temples,

Eyebrows,

The right eye,

And the left eye,

Both eyes relaxing back,

Center of the forehead,

Crown of the head,

Back of the head,

Awareness resting in the space between the center 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 fibers of muscles,

Tissues,

Vital organs,

Relax into an effortless sense of pure being in the physical body,

Begin to notice the breath in the nostrils,

The right nostril,

The left,

Notice the volume of air in the lungs,

Inflating,

Deflating,

The natural flow of breath,

Let your attention rest at the base of the spine,

Home to Mula Dara,

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,

Spiraling prana around the Mula Dara 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,

Exhale to crown,

Breath flowing 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 Senkopa.

Perhaps you use,

I am calm,

Grounded,

And that 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.

And begin to notice the sense of the earth.

To notice the sense of the earth beneath you.

And 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 the peace that always lives within.

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,

Maybe take a nice big long stretch.

There's no rush.

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

Inhale 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 in 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,

For 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

Oh dear Kristyn, I loved so much the analogy of absorbing sensation like the trees absorb nutrients from the earth. I could feel it so well! 💜

Yoga nidra good stuff 👍

So deeply relaxing, I feel energized for the rest of my day. Thank you!

Loved the bird song in this Kristyn and it was another amazing nidra. I'm listening to this 90 minutes before my YTT practice teach. Feeling calm and ready to go now, thank you💜💛

Very grounding. I LOVED the cutting inhale to root exhale to crown! This follows how the diaphragm moves and seems so much more natural to me than the other way around that is usually cued In yoga. Thank you it was a wonderful way to wake up and I’ce been using this practice as a soothing way to feel grounded before I get out of bed and get started for the day. I’m originally from Quebec Canada, currently living in Utah. Looking forward to listening to more of your meditations.

Wonderful!

Hello Kristyn! I'm in Module 9 of Ally's Transformational Sleep YN Teacher Training. Today is my birthday and this is the YN track that I chose to listen to before starting my day. It was so beautiful and soothing. Thank you so much!!! 🙏💚

Thank you Kristyn,
I am finishing Module two now, I finished theblessons quite quickly, but was not yet finished practicing. This is a warm heartfelt goodbeye of the annamaya Kosha. A home away from home, beautiful. I'm going to write that down somewhere. There is a deepness, warmth and love within this layer, and for this layer, that I had not expected. At the start of Module 2 I set the intention to love the body and listen to her as she knows what she needs. It is a beautiful journey that I can hopefully take with me moving into the next Module.
Thank you, This guidance was calming, peaceful and grounding.
Namasté 🙏

9/17/24 Fell asleep. Don’t remember.

💐💕💐

Absolutely wonderful.
The birds were so soothing; as was your voice & your gentle spirit. Deep gratitude 🙏🏽
I am healing from a broken leg & also moving. This meditation will be one of my go to’s for rest. ♥️

That was so so restful .. Thankyou.. like the sounds of the birds too 🧡🐦🥀