Grounding Yoga Nidra For Deep Rest

Welcome to your grounding deep rest practice today. Yoga Nidra is a completely effortless, guided relaxation practice that takes you on a journey through deep rest and full body and mind relaxation to rest in a space of conscious sleep. This practice invites you to return to the steadiness of the Earth beneath you as a gentle journey into rest, clarity, and reconnection. Through guided breath, body awareness, and effortless relaxation, you’ll be supported in releasing tension, calming the nervous system, and settling into the quiet stability within.

Supported by gentle music, this session is perfect for anyone feeling ungrounded, fatigued, overwhelmed, or disconnected. A beautiful reset for the body, mind, and Spirit.

Transcript

Namaste.

A warm and heartfelt welcome.

My name is Kristen Rose and this is a guided relaxation practice.

Yoga Nidra or the sleep of the yogi.

This effortless practice simply invites you to settle down and into stillness.

To rest deeply and return home to yourself.

There is nothing to do.

Nothing to fix.

Nothing to become.

Only the quiet remembering of what has always been.

Your innate peace.

Your wholeness.

Your belonging.

Take some time to come down and onto the earth.

To find a comfortable,

Relaxed and reclined position.

To rest deeply.

Yoga Nidra is traditionally practiced in a supine pose known as Shavasana.

Lying on the back of the body with the arms and the legs extended onto the earth or even the couch.

You may reach for pillows or blankets to support the natural curvatures of the body.

You may wrap the body in a warm blanket or reach for a covering for the eyes.

Take all the time that you need to ensure that you feel relaxed and completely at ease.

Close the eyes and notice what you might do to become even just 1% more comfortable here.

We will begin with a gentle practice of tension and relaxation.

If it feels comfortable and safe for your body,

You may explore physically tensing the regions of the body as they are named.

Or you might just imagine or mentally tense the regions of the body.

Take a deep slow breath in through the nose and begin to curl the toes,

Tense the feet,

Lower legs,

Knees,

Upper legs,

Hips,

The lower extremities of the body.

Tense,

Tense,

Tense.

Exhale and relax,

Releasing the breath,

Releasing tension from the lower region of the body.

With every exhale,

Continue to release tension.

And now bring awareness into the hands.

Breathe in deeply,

Holding the breath at the top of the inhale.

Clench the fists,

Squeeze the lower arms,

Upper arms,

Shoulders,

Chest,

Squeeze,

Tense and release the breath and any tension in the upper region of the body.

Hold,

Curl the toes,

Clench every muscle in the legs,

In the torso,

Hands,

Arms,

Head,

Face,

Squeeze every muscle.

Letting go of the breath,

Consciously releasing tension.

With every exhale,

Release a little bit more.

Releasing tension,

Creating space for relaxation,

As if muscles could soften down and away from the bones.

Relax into the regions of space between the bones.

Allow the bones to become heavy.

With every exhale,

Grounding into the earth,

Into deeper stillness.

The whole body resting,

Held by the earth.

Begin to sense and feel the contact points where you feel held,

Supported.

Imagine the depth,

The density,

The vastness of the landscape,

Stretching out in all directions from beneath the body.

Notice the atmosphere of air all around you.

The gentle touch of air on the skin of your face.

The quiet abyss,

The darkness behind closed eyes.

Relax the eyes,

The muscle of the tongue.

Release the lower jaw.

Notice any tastes inside of the mouth.

Any fragrance inside of the nostrils.

The gentle touch of air on the septum of the nose.

Notice the ears.

Intimately listening to sounds.

The quiet spaces between and behind the sounds.

The whole body resting.

Allow the senses,

The sense organs,

To rest.

As you turn awareness inward,

Grounding and anchoring your awareness in the space of the heart.

Begin to bring forth a sankalpa.

A heartfelt intention for your practice.

I am grounded,

Calm and at peace within myself.

Or I rest deeply in the quiet strength of my being.

Mentally,

Internally,

Repeat your intention now.

With heart,

With devotion.

As if you could believe it to be true.

To be here and now.

I am grounded,

Calm and at peace within myself.

Or I rest deeply in the quiet strength of my being.

As the body remains still.

And the wisdom of your sankalpa hydrates down and into every cell of your being.

We will begin to rotate awareness throughout the body.

As awareness flows into each point.

Imagine as if you could breathe into each region of the body.

And every exhale instills a sense of heaviness and deep restorative rest.

Inviting awareness now to rest at the crown of the head.

Imagine as if you could breathe in and out of the crown of the head.

Every exhale releasing tension,

Heaviness like the activity of gravity.

Deep medicinal rest.

Sinks into the crown of the head.

Center of the forehead.

Breath flows in and out.

Exhale into deeper rest.

Into the center of the forehead.

Into the space behind the forehead.

To the center of the throat.

Exhale into deeper rest.

To the right shoulder.

From the base of the fingers.

To the tips of the fingers.

Rest into the volume of the fingers.

From fingertips to the right side of the chest.

Exhale into deeper rest.

To the right side of the waist.

The hip,

Front and back.

The heel.

The whole right foot.

All five toes.

From the base of the toes.

To the tips of the toes.

Rest deeply.

Grounding awareness into all five toes.

Every exhale releasing tension.

From the whole right foot.

Heavy.

Leg.

Resting.

The right side of the torso and arm.

So relaxed.

Into the whole right side of the body.

Grounding into the earth beneath the body.

The whole right side of the body.

Drawing awareness back to the center of the throat.

To the left shoulder.

All five fingers.

Deep rest flows from the base of the fingers.

To the tips of the fingers.

The volume of the fingers.

Resting deeply.

Into the whole left hand.

From fingertips to the left side of the chest.

Softening.

Down into the left hip.

Front.

Back.

Resting.

From the base of the toes.

To the tips of the toes.

Letting go.

Rest.

Abides in the whole left leg.

Heavy and dense.

Left side of the torso.

And the whole left side of the body.

Sinking deeper into stillness.

Into balance.

Into rest.

The whole left side of the body.

Back hemisphere of the body.

To the heels.

Resting deeply.

From the crown down.

The whole front hemisphere of the body.

So relaxed.

To the tips of the toes.

The whole right side of the body.

The whole left side of the body.

The whole body.

The inner landscape of the body.

The volume of the body.

To the boundary of the body.

Resting.

So deeply.

From the core of your being.

From the inside out.

Awareness flows now.

To the natural rhythm of your breath.

Beginning to follow the pathway of the breath.

From the tip of the nose.

Where the breath enters and exits the body.

Up and into the nasal passages.

Sensing and feeling the breath in the back of the nose.

In the throat.

In the upper chest.

In the outer rib cage.

Each breath.

Flows down and into both lungs.

Expanding and contracting.

Into the belly.

Observing the gentle rise and fall of the navel.

To the low back and sacrum.

Begin to follow the flow of prana.

Vital energy.

By waves of the breath.

From the base of the spine.

Up to the crown of the head.

From the crown.

Back down to the base of the spine.

On the exhale.

Ascending.

And descending.

Through the central channel.

Imagine the whole body.

Like an ancient cedar tree.

Resting.

On the forest floor.

With every exhale.

Surrender.

To the natural force of gravity.

Sink deeper.

Consciously welcome in.

A sense of heaviness.

Throughout the whole body.

As if your fibers.

Could turn to wood.

A dense wood.

Every exhale.

Sinking deeper.

Into the soft earth.

Beneath your body.

And now.

With every inhale.

Imagine as if your being.

Could become like air.

So spacious and light.

As if the spirit of the tree.

Were released.

Floating.

Up into the sky.

The whole body.

Becoming so light.

And now.

Inviting in.

Both opposing sensations.

At the same time.

Within every breath.

Heaviness.

And lightness.

Simultaneously.

Resting in the quiet space.

Where both forces exist.

Where you can rest peacefully.

Equanimous.

Heavy and light.

Allowing yourself to be.

To rest.

So deeply.

This quiet inner landscape.

Like a deep.

Lush forest.

On the brink of winter.

A gentle hush.

Whispers through the trees.

As the energy.

Is drawn down.

Into deep roots.

Preparing.

For hibernation.

Allow yourself to rest now.

Grounded.

In presence.

Resting as pure.

Spacious awareness.

Resting as.

Pure awareness.

Like the air.

That birds.

Come to sing in.

You are awareness itself.

Observing.

Witnessing.

Awareness.

Resting in the space of the heart.

It is now time to recall your sankalpa.

And add peace.

Within myself.

I rest deeply.

In the quiet strength.

Of my being.

Repeat this mentally.

Sensing.

And feeling.

The body resting on the earth.

The earth beneath the body.

Mentally.

Tracing the whole boundary of the body.

Sensing.

Sensing the volume of space.

Taken up by the body.

And now.

The room.

Sounds.

Take a gentle breath in through the nose.

Exhale through the mouth.

Notice.

Noticing what it feels like.

To be grounded.

In your true nature.

That of peace.

Presence.

Relaxation.

Even joy.

When you feel ready.

Begin to slowly wiggle.

Fingers and toes.

Starting to reawaken.

The body.

You may wish to rest a little while longer.

Or you might feel ready to roll over.

Onto the left side of the body.

Gently.

Press yourself up.

Bring hands together.

Palm to palm at the heart.

As we offer gratitude.

Humble reverence.

To all of the ancient traditions we have borrowed these practices from.

To all of our teachers.

Thank you.

May you stay grounded.

In your true nature.

And see how long this feeling tone lasts.

My name is Kristen Rose.

And I wish you a beautiful and blessed rest of your day.

You may also wish to share this practice with someone whom you love.

Or someone who may benefit from a little bit more deep rest.

Thank you.

Reviews

Gentle beautiful Nidra & lovely voice & pace, brings me back home into inner peace when the outside world is too much

🙏

Very nice way to go to sleep. This meditation helped me calm my mind and ease my anxiety for a good slumber. I'm glad this meditation found me last night. Thank you very much. Have a wonderful day 🙏 ❤️ 🙂

So very lovely and peaceful 💕

I always enjoy Kristyn rose’s yoga nidra and this one was wonderful too

Beautiful practice, very relaxing guidance and a nice slow pace just how i like it.
Thank you Kristyn 😊 🙏