Root Chakra Yoga Nidra | 40 Minute NSDR

This 40 minute yoga nidra practice invites you to connect to Muladhara or Root Chakra through imagery and visualization. The first chakra of the 7 chakra system, connect deeply to the Earth element and the therapeutic nourishing qualities of Mother Earth to heal and rejuvenate you. Reconnect to a sense of Self and the Earth to cultivate a feeling of groundedness, wholeness, connection, and a deep sense of belonging. Emerge feeling rested, restored, and at peace within.

Transcript

Namaste.

Welcome.

This is Kristin and this is a yoga nidra practice to connect to and to balance Mooladhara chakra,

The root chakra,

An effortless guided meditation to explore the first chakra along the seven chakra system,

Responsible for your sense of groundedness,

Safety and security along this earthy journey we call life.

You can think of Mooladhara energy like the deep strong roots of an ancient cedar grandmother tree.

A solid foundation embedded in firm soil will give you the stability you need to create and live a joyful and peaceful life.

I invite you now to take a few moments to build your little yoga nidra nest.

You might dim the lights,

Reach for pillows,

A blanket,

An eye pillow,

And settle into your most comfortable supine position.

You might nestle into Shavasana or even a supported side-lying position.

Ensure that the body is warm,

Comfortable,

Supported.

You might consider if there was one thing that you could do to get even just a little bit more comfortable,

What might you do?

It's important to take as much time as you need.

I guarantee you that it's worth it.

With a comfortable landscape of support beneath the body,

It creates a sensation of being held by the earth.

When one feels held,

Safe,

Secure,

And at ease,

It allows the body to relax more deeply,

A practice so conducive on this journey towards the state of yoga nidra.

Begin to close down the windows of the eyes.

Allow the eyelids to become heavy.

Relax the jaw and soften the tongue.

Even surrender the bottom lip.

Take a deep breath in and exhale to release the entire weight of your body to the earth,

Back of the body naturally conforming to the geography of the landscape of props beneath the body,

Whole body resting.

Root chakra grounds you to whatever makes you feel stable and secure in this life.

Food,

Water,

Shelter,

Safety,

And emotional needs such as letting go.

When you are supported and when your needs are met,

One can feel more grounded and safe.

It is safe to let go.

You are safe here in your little yoga nidra cocoon,

Sensing the support of the earth beneath your body,

The texture and warmth of your clothes,

Blankets,

Feeling completely held here in this little sanctuary you've created for yourself.

Begin to welcome in the company of your own breath.

Notice the sensation of each individual breath in the nostrils.

We'll begin to introduce the physiological sigh.

Taking two sips of air in through the nose and one long exhale through the mouth.

As you exhale,

Let go of any lingering tension,

Stagnant energy within the body as if your body could sink deeper down into the ground with each breath.

On your next inhale,

Find two sips in,

Exhale,

Letting go.

Again,

Two sips in,

One breath out,

One more.

Sinking deep down into the support beneath you here.

Relax back into the natural flow of your breath now,

Perhaps a little bit more at ease.

Notice all of the contact points where your body greets the earth,

All of the places where you feel held,

Supported,

Nurtured,

Like Mother Earth has got her hand at your back.

At each point,

Imagine the body softening,

Becoming one with the earth,

Letting go,

Letting go,

Letting go.

Welcome in a sense of groundedness throughout the entire body.

What does it feel like to be grounded,

To be connected to the physical body,

The earth beneath you,

The landscape all around you,

Even the sky above you?

What is the somatic sensation of it?

With a deep sense of connectedness felt within,

Begin to welcome in your sankalpa an intention or a heartfelt desire for you and your life.

You might have an intention that you are working with already,

Or you might use,

I am safe,

Grounded,

Supported,

And at home within myself,

Calling it in,

Affirming it three times alongside three breaths.

Carry with you this sense of calm groundedness as we begin a rotation of consciousness throughout the body,

Gently drawing your awareness from point to point,

Slowly,

Intentionally,

Allowing it to saturate.

You might welcome in the earthy quality of root chakra at each point,

A sense of home,

Connectedness,

And nourishment.

Open yourself up to the wisdom of Mula Dara Chakra.

I invite you now to bring all of your awareness to concentrate on the right hand thumb,

First finger,

Second,

Third,

Little finger,

Palm of the right hand and back of the hand.

Feel the whole right hand,

The wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Collarbone,

The right side of the chest,

The right side ribs,

Sensing the volume of breath in the right side lung,

The waist,

The right hip,

Upper leg,

Knee,

And back of the knee,

Lower leg,

Ankle,

Heel,

Sole of the right foot,

And top of the foot,

The right big toe,

Second toe,

Third,

Fourth,

Baby toe,

Sensing the whole right foot,

The whole right leg,

The volume and the density of the whole right leg,

The right side of the torso,

The right arm,

Allowing your awareness to fill the volume of the right side of the body,

Feeling rested,

Stable,

At home in the right side of the body,

Drawing awareness over to the left hand thumb,

First finger,

Second,

Third,

Little finger,

Palm of the left hand and back of the hand,

Feel the whole left hand,

The wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Collarbone,

Left side of the chest,

Left side of the ribcage,

And sensing the volume of breath in the left side lung,

The waist,

The left hip,

Upper leg,

Femur,

Knee,

And back of the knee,

Lower leg,

Ankle,

Heel,

Sole of the left foot,

And top of the foot,

Big toe,

Second toe,

Third,

Fourth,

Baby toe,

Feel the whole left foot,

The whole left leg,

The volume and density of the whole left leg,

Left side of the torso,

The left arm,

Awareness filling the whole left side of the body now,

Heavy,

Present,

Connected to the sensations that exist in the whole left side of the body,

Allowing your awareness to rest at the soles of the feet,

The space beneath the soles of the feet,

Sensing the heels grounded,

Backs of the legs,

Nerves like the roots of a tree running up the backs of the legs,

Connected at the base of the spine,

Sensing the low back,

Sacrum,

Mid back,

Upper back,

Shoulder blades,

Cervical spine in the neck,

The atlas,

Top of the spine,

The base of the skull,

Back of the head,

Crown of the head,

Center of the forehead,

The temples,

Cheekbones,

Eyebrows,

Sensing the eyes resting back and down beyond heavy eyelids,

Relaxing behind the eyes,

The eyes becoming heavy,

The tip of the nose,

And the flow of air in the right nostril and the left nostril,

Sensing each individual breath in both nostrils,

The tip of the tongue,

The root of the tongue,

The roof of the mouth,

And the floor of the mouth,

Feel the teeth and gums,

The space between the lips,

The tip of the tongue,

The whole lower jaw,

Notice the ears,

The outer folds of the ears,

Earlobes,

Sensing deep within the ear canals,

Notice both ears not only hearing but listening,

Drawing awareness to the back of the throat,

Sensing the flow of breath in the back of the throat,

The base of the throat,

Center of the chest,

Heart center,

Solar plexus,

Navel center,

The low belly,

Base of the spine,

Grounding into the base of the spine,

The whole spinal column resting on the earth,

Still and quiet,

Yet alive with prana,

Life force energy,

The whole skeletal frame of the body,

The bones heavy,

Solid,

And dense,

The muscles,

Tissues,

Connective tissues and fibers,

Vital organs,

Support systems within,

The volume of the physical body,

Sensing even the boundary of the body and the surface of the skin,

Sensing the whole body resting deeply,

Could you even soften into both hemispheres of the brain,

As if the brain were a tensed up muscle,

Relaxing,

Feeling into both hemispheres of the brain,

Connecting to a sense of self here within the physical body,

Connecting to universal energy,

Instilling a sense of peace,

Calm,

Wholeness within,

A sense of home.

Notice the body being breathed,

How the natural rhythm of breath changes the shape of the body,

How the body moves with each breath,

And begin to imagine the breath like a flowing stream of awareness,

Moving in through the soles of the feet and out through the crown of the head,

Breathing in breath energy flowing in through the soles of the feet,

Up the legs,

The spine,

Spinal column,

And out the crown of the head,

Inhaling calm,

Steady,

Grounded,

Chronic energy through the feet,

And exhaling out the crown of the head.

Begin to walk into welcome the inhale to the base of the spine,

The home of Mooladhara Chakra.

Inhale breath,

Prana to the base of the spine,

Instilling qualities of the earth element,

And exhale through the crown of the head.

You might imagine a glowing orb of deep earthy red light at the base of the spine.

With each breath,

The radius of this orb begins to expand,

Titrating out into the whole body.

The natural element of root chakra is the earth.

With each breath,

Dig in,

Feel firmly rooted in your body and in your life,

Feeling a sense of grounding within your body,

But also within the world around you.

As you breathe,

You might mentally whisper the word lam,

The seed sound for root chakra.

Inhaling,

Lam,

Exhaling,

Letting that go.

Rest back.

Feel the weight and density of your body resting here,

A sense of the activity of gravity,

Like a warm weighted blanket,

Or the gentle magnetic pull of the earth's core.

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

At each point,

Begin to imagine roots sprouting down into the fertile soil below,

And you are the trunk of a wise and ancient cedar tree.

With each breath,

Sensing the roots weaving their way down through the layers of the earth,

Establishing a strong rooted connection,

As if the earth were drawing you in to her warm embrace.

As they continue to grow,

Imagine the fibers weaving into the intricate matrix of roots and life beneath the surface.

Your roots interconnecting with the matrix of life beneath the surface of the planet,

Across the landscape,

As far as the eye can see,

Becoming one with the land,

Mother earth,

And the whole universe.

For you are an integral part of the whole.

Sensing the earth all around you and within you,

Welcoming a sense of home in you and all around you.

A deep sense of belonging,

Grounded here at home in your little nest of pure authentic being.

For grandmother earth reminds us that we are whole,

That everything we need is within us,

That we belong here,

And that we are all connected with a deep sense of belonging,

Resting here as pure spacious awareness.

I have created the surface as my Core.

You you you Begin to welcome back in your san kalpa Planting it like a seed in the garden of the subconscious mind I am safe,

Grounded,

Supported,

And at home within myself I am safe,

Grounded,

Supported,

And at home within myself Gathering a sense of the planetary energy all around you in this moment the vastness of it and slowly begin to reel your awareness back down into the physical body back to the breath sensing the earth beneath your body the room around you and where you are in the room take a deep nourishing breath in and a deeper breath out basking here in the afterglow of your practice in the peaceful state of groundedness and relaxation you may have cultivated here today resting here in the wisdom of muladhara chakra resting here as long as you need knowing that this is a place that you can always come back home to your home away from home when you feel ready begin to gently wiggle the fingers and toes you might nod your head side to side take as much time as you need there's no rush absorbing all of the nourishing benefits that the earth has to offer and all of the earthy qualities felt within you here and now as if you just took a beautiful walk through the most lush forest you might enjoy a gentle stretch or a big yawn slowly emerging from a deep state of wakeful sleep the regenerative state of yoga nidra i'd like to thank you so much for joining me today if you are one of our students in the transformational sleep yoga nidra teacher training here at the school of living yoga i would love to hear from you in the comments you might like this video let me know what you liked and what you'd like to see more of and if you're interested in learning more about our online yoga nidra training i will leave a link below and at the end of this video and in the comments we have live trainings in canada and costa rica and online trainings with amazing people from around the world who come together and it's really a beautiful experience please know that you can subscribe hit that bell and get notified when new content comes out on my channel each and every week i would love to hear from you and please let me know if there's something that you feel like you need i would love to create specific specialized content just for you yoga nidra has been such a lifeline and a transformative practice for me in my life that i'm just so happy to share it with you here today thank you from the bottom of my heart because without you i would not be where i am i wish you all a beautiful rest of your day namaste

Reviews

Thank you Kristyn!
Beautiful sweet nurturing grounding quietening practice. Very enjoyable and beneficial!
Blessings to all!

This was great! I’ve been working on my root chakra lately and this recording is supportive. I’m going to be retuning to this. Safe. Grounded. Supposed. Home. Thank you 🙏

Lovely 🙏

I got such an amazing nap, it felt as though I had slept a full 8 hours. As a night shift worker I can't remember the last time I slept and awoke this deeply rested. Thank you🧡

Deliver me to a restful.rsleep..💤💤

Pivotal for me in the midst of an anxious time. Thank you.

Wonderful, thank you so much! Love this focus on grounding and your explanation of the root chakra at the beginning ❤️🙏

So grounding and supportive. Thank you so much🙏❤️

Thank you so much for all the wonderful yoga nidras! This one was especially helpful!