Yoga Nidra For Grounding | NSDR For Vata Season

Welcome to this yoga nidra to balanace Vata season. Vata is the dosa of air or space and during the early Fall and Winter in the Northern Hemisphere, you might experience the qualities of Vata as you step outside - cold, dry, rigid, windy, and rough. This practice is designed to help you find balance by connecting to the earth element to feel grounded, connected, centred, and at-home within oneself and here on the earth. Yoga nidra is completely effortless; simply relax back and just listen.

Transcript

Namaste,

Welcome.

My name is Kristen and thank you so much for choosing to be here,

Choosing to take this time for yourself,

For you deserve it.

I really hope you enjoy this gift of relaxation.

This is a Yoga Nidra practice to help you find balance in the colder months of fall and winter,

What's known as Vata season.

Vata is the dosha ruled by air and space.

In early fall,

This energy gains momentum and as you step outside,

You might notice the qualities of Vata season.

Cold,

Dry,

Light,

Mobile or rough,

And you might even start to sense these qualities within.

This practice is designed to help you balance the energies of Vata by invoking the nurturing qualities of the earth element to help you feel grounded and nourished this season.

You might welcome this practice like a healing balm or a soothing warm bath for the whole nervous system.

For it's time to slow down,

Relax,

Pause and rest deeply now.

I invite you to take a few moments to find a comfortable place where you can rest.

You might settle down onto your yoga mat,

The couch,

Or if you are using this practice to assist you in falling asleep,

You might crawl right into bed.

Reaching for pillows,

Blankets,

An eye pillow.

Ensure that you are comfortable,

Supported and warm.

Adjusting the hips,

The ankles,

Shoulders,

Head and neck.

Making any final adjustments here so that you could become even just a little bit more comfortable.

Carefully tending to your little yoga nidra nest so that you can rest deeply now.

You might enjoy placing an extra pillow on top of the low belly for an added grounding effect.

Allow the eyelids to become heavy.

The eyes warm,

Relaxing back and down.

Surrendering into the healing darkness or little hints of light beyond the eyelids.

A simple gesture of slowing down and turning inward.

Welcoming in the medicine of deep rest.

Begin to relax the jaw.

The teeth might part.

Soften the tongue.

Tip of the tongue resting on the roof of the mouth.

Letting go of any expression left on the face.

Allow the head and neck to rest down onto your pillow.

No need to carry it any longer.

Take a nice deep breath in through the nose and a long relaxed exhale through the mouth.

Allow the whole body to become heavy,

Resting down onto the earth.

Notice the support of the earth beneath the back of the body.

Its density.

A sense of this support.

Feeling connected,

Grounded.

As if you were being held or cradled by the earth.

Like Mother Earth has her hand at your back,

Knowing that now it is safe to let go.

Welcome in a sense of surrendering into her embrace.

Breathing in a sense of wakeful awareness,

Presence.

Exhaling,

Releasing down into the support beneath you now.

The body naturally conforming to the landscape of props and pillows beneath you now.

Inhaling a sense of presence and awareness that you are settling in for the practice of yoga nidra.

Deep regenerative rest.

Exhaling,

Whole body resting.

Deeply now.

The whole body absorbing the therapeutic benefits of the earth element.

The whole body heavy and dense.

All around you,

Notice a sense of the quietude that's present.

The quiet spaces around the physical body.

The atmosphere of it.

The quietness of it.

The quiet spaces around the physical body.

The atmosphere of air around the physical body.

The gentle touch of air against the face.

Places of coolness or warmth.

The weight of clothes or blankets.

Wrapped in a cocoon of warmth,

Presence and deep relaxation.

Bring awareness to the ears.

Deep within the ear canals.

And notice the ears listening intimately.

The ears welcoming all of the different layers of sounds.

Sounds coming from outside of your space.

Sounds present within the space of your ears.

Sounds present within the space around you.

Sounds of this recording.

The sound of your own breath.

Could you even sense or notice the sound of your own heartbeat?

Just as the trees and plants return to dormancy.

Drawing their energy inward.

Drawing their energy inward.

Turn your awareness and energy inward towards the heart space.

Drawing all of your attention and energy down into the body.

For where the awareness goes,

The energy flows.

Extending loving attention now to the heart space.

Begin to welcome in your sankalpa a heartfelt vow.

Intention or positive affirmative statement for you and your life.

Perhaps something resonates with you deeply in this moment of deep listening to the heart.

Something that you need in this moment.

Or perhaps you use the phrase,

I am rooted and grounded.

No matter the force or direction of the winds of change or challenge.

I am rooted and grounded.

No matter the force or direction of the winds of change or challenge.

Calling it in three times alongside three breaths.

Affirming it as if the truth of your sankalpa were establishing deep roots into the presence of this moment.

Your sankalpa alive and thriving.

From a place of groundedness and deep rest,

Simply allow your awareness now to rotate throughout the entire body.

Letting go of all the distractions and distractions.

From a place of groundedness and deep rest,

Simply allow your awareness now to rotate throughout the physical body.

Drawing your awareness from point to point.

Directing the flow of energy,

Healing and deep regeneration.

As your awareness moves,

You might visualize a golden stream of warm healing nectar being poured into the body.

And seamlessly flowing from point to point.

Saturating each area of the physical body with the healing essence of your awareness.

Awareness and energy flowing to each region of the body as it is named.

Simply follow the guidance of my voice.

As awareness flows,

Welcome in the opposite qualities of vata.

Warmth,

Moisture,

Softness,

Smoothing out tension and a deep sense of heaviness or groundedness.

Welcome all of your awareness now to rest at the center of the forehead.

The clearing between the eyebrows.

The mind's eye center.

Imagine a healing golden stream of energy flowing into the mind's eye center.

Spreading across the forehead.

Down to the crown of the head.

The whole scalp and hair.

The back of the head.

Healing golden energy smoothing out the eyebrows.

The temples.

Cheekbones.

Healing nectar flowing over the eyelids.

Softening the eyelids.

Sensing the eyes warm and radiant.

The eyes relaxing towards the back of the head.

Warm energy softening all of the tiny muscles around and behind the eyes.

The bridge of the nose.

The tip of the nose.

The nasal flares.

The flow of air inside the nostrils.

The upper lip.

The lower lip.

The space between the lips.

The tip of the nose.

The tip of the nose.

The space between the lips.

The tip of the chin.

Softening the lower jaw.

Sensing the tip of the tongue.

Relaxing the muscle of the tongue.

The root of the tongue.

Inside the right cheek.

Inside the left cheek.

Feel the teeth and gums.

Awareness flowing into the right ear.

Golden energy filling all of the curves and edges of the outer ear.

And flowing into the inner ear.

Notice the right ear listening.

Awareness flowing over and into the left ear.

Healing energy flowing into all of the curves and edges of the outer ear.

And deep within the inner ear.

Notice the left ear listening.

Both ears open,

Awake and aware.

Listening deeply as the body rests in stillness.

And yet the ears wide open and receptive.

Golden awareness resting in the space between the ears.

The quiet space of the mind saturated with healing awareness in the muscle of the mind.

The center of the throat.

Pit of the throat.

Center of the chest.

Heart center.

The heart center.

Awareness like healing nectar.

Flowing and saturating this space around the heart center.

Flowing into the right side of the chest.

Shoulder.

Upper arm.

Elbow.

Forearm.

Wrist.

Palm and back of the hand.

The right hand thumb.

First finger.

Second.

Third.

Fourth.

Little finger.

The tips of the fingers.

Awareness resting in the whole right hand.

The whole right arm.

Awareness flowing from the heart center to the right shoulder.

Down to the fingertips.

A golden river of awareness.

Flowing down the right arm and out the fingertips.

Energy flowing down and saturating the whole right arm.

Back to the heart center.

The heart center.

Flowing over to the left side of the chest.

Shoulder.

Upper arm.

Elbow.

Forearm.

Wrist.

Palm and back of the hand.

The left hand thumb.

First finger.

Second.

Third.

Fourth.

Little finger.

The tips of the fingers.

Awareness resting in the whole left hand.

The whole left arm.

Energy flowing from the heart center to the left shoulder.

Down to the fingertips.

A golden stream of awareness.

Flowing down the left arm and out through the fingertips.

Awareness flowing down and saturating the whole left arm.

From the inside out.

Back to the heart center.

Awareness flowing down into the solar plexus.

Spiraling and flowing down to the navel center.

The navel center.

Softening the low belly.

Awareness filling the whole pelvic bowl.

The whole pelvic bowl filled with golden awareness.

The right hip.

The whole upper leg.

Knee.

Lower leg.

Ankle.

Heel.

Sole and top of the foot.

Big toe.

Second.

Third.

Fourth.

Baby toe.

The tips of the toes.

The whole right foot.

The whole right leg.

Awareness flowing from the navel center to the right hip.

Down the leg.

And out the tips of the toes.

Healing nectar of awareness flowing down the right leg.

Dissolving away tension,

Dryness or rigidity in the right leg.

Back to the navel center.

The left hip.

And the whole upper leg.

Knee.

Lower leg.

Ankle.

Heel.

Sole and top of the foot.

Big toe.

Second.

Third.

Fourth.

Baby toe.

The tips of the toes.

The whole left foot.

The whole left leg.

Filled with sensation.

Awareness flowing from the navel center to the left hip.

Down the left leg.

And flowing out the tips of the toes.

Healing nectar of awareness flowing down the left leg.

Melting away tension.

Dryness or rigidity in the left leg.

Sensing both legs together.

Both arms.

The whole torso filling with awareness.

Healing golden energy.

Feel the whole body.

The whole body.

The whole body resting deeply now.

The healing essence of golden nectar.

Like the sweetness of honey.

Flowing throughout the body.

Healing any tension.

Dryness.

Tired or old wounds.

Throughout the whole body.

Awareness resting on the back side of the body.

The whole back of the body resting.

Grounded.

Softening down into the earth.

Relaxing into the whole back side of the body.

Inviting awareness to rest in the whole front side of the body.

The front side of the body resting under the weight of gravity.

Relaxing back and down into the support below.

The whole body heavy and dense.

Just resting.

Allowing the energy of fall and winter to bring you into deep slumber.

Cooler nights and darker days inviting you to turn inward.

To rest here in your little yoga nidra nest.

The whole body resting and breathing effortlessly.

The breath softly flowing in and flowing back out.

Seamless,

Gentle,

Rhythmic.

The ebb and flow of the natural breath.

The inhale bringing in fresh oxygen.

Energy.

The exhale emptying out what's no longer needed here.

Returning energy and awareness back into the body and down into the earth.

The exhale inviting you to rest deeply.

Blanketing the body with warmth and humidity.

Relaxing back into the soothing lullaby of the breath.

Notice where the breath enters and exits the body.

You might begin to visualize the breath like a golden light.

Flowing in through the nose,

Into the center of the brain.

And exhaling the breath down the physical body and out the soles of the feet.

The grounding energy of Upana.

Inhaling through the nose,

Into the center of the brain.

Exhaling down the body,

Out the feet.

And releasing energy back down into the earth where it can be recycled and let go.

Just imagine.

Like the forests turning inward into dormancy.

Draw energy into the body.

Back down into your root system.

The nervous system.

Following the breath.

Into the body.

And back down into the earth.

Breathing in to the muscle of the mind.

Softening the thinking mind.

Exhaling out the soles of the feet back into the earth.

Affirming your connection to Mother Earth by way of the breath and prana or life force energy.

Letting that go.

The whole body resting in a deep slumber.

Imagine yourself resting in a warm and cozy den.

In the hollow of an ancient cedar tree.

Resting here,

Peaceful and calm,

Deep in the forest.

Your own personal pocket of quietude.

Where nothing disturbs your peaceful slumber.

Protected from the cold wind,

The dampness,

The rain or snow.

Perfectly cocooned here in your warm and cozy den.

All around you in your den.

Beneath you,

Cushions of moss and soft earth.

Supporting you,

Nourishing the body.

The air around you,

Warm and humid,

Like that of your out-breath.

The walls of bark,

Dense and insulating.

The air filled with a dark,

Earthy,

Warm fragrance.

The essence of Mother Earth.

Resting here,

Nestled in,

Completely at ease.

Peaceful in your slumber,

Like the wild brown bear,

Preparing for deep hibernation.

Just imagine.

Listen to the gentle whistle of the wind.

And yet sheltered from her wintry touch.

Feel the earth beneath your body.

Know that it is time to let go.

To surrender into the deep rest that you long for.

As you rest,

The body slowing down,

The breath slowing down.

Each breath carries you deeper and deeper into slumber.

Feeling held and embraced by Mother Earth.

Protected from the storms.

Cozy and grounded.

Sheltered and safe.

Supported.

Absorbing all of the nurturing qualities of the earth element.

As you rest here,

At home in your cozy den.

Recharging.

Resting.

Deeply now.

As winter prevails.

Pure,

Grounded,

Spacious awareness.

The whole body resting.

Awareness as open and spacious as the winter sky.

Relaxing back into your witnessing,

Resting presence.

Deep rest and hibernation.

As the energy of the season slows down and the heart rate follows.

Listen to the song of the heart.

Welcome back in your Sankalpa.

I am rooted and grounded,

No matter the force or direction of the winds of change or challenge.

Allow it to be ever present in this moment,

And knowing that it is now always present within you.

For your intention establishes deep roots in the forest of the subconscious mind.

Calling it in.

Basking here in the feeling tones of deep,

Regenerative rest.

Allow awareness to settle on the back of the body.

Feeling the body grounded.

Resting here on the earth.

Sensing the warmth of the air around you.

The embrace of your blankets,

Pillows.

Sensing the already present rhythm of your breath.

Take a deep breath in.

And a deeper breath out.

On the next inhale take two sips of air in through the nose.

And one long relaxed breath out through the mouth.

Again,

Two sips in.

One breath out.

And one more.

Take a moment here to linger.

Witnessing all of the therapeutic benefits of your yoga nidra practice.

Letting it steep and set a tone deep into your tissues,

Your nervous system.

Like a soothing warm bath for the whole body.

Soaking up the essence of relaxation you may have cultivated here today.

Knowing that this warm and cozy den of awareness is always available to you.

Sometimes it just takes a little remembering.

If this is your first yoga nidra practice,

Just allow yourself to rest here and notice the lingering effects.

And if you have been practicing yoga nidra for a while,

You might observe any of the cumulative benefits of your consistent practice.

Knowing that the more you practice,

The more deeply you can relax and absorb all of the wonderful benefits this ancient technique has to offer you.

The medicine of deep rest.

You might feel called to rest here a little while longer,

For it can take some time for the body to return back to a waking state.

Take as much time as you need.

There's no rush.

When you are ready,

Begin to wiggle the fingers,

The toes.

You might brush the thumbs against the tips of the fingers.

Maybe nod the head side to side.

You might take the palms over the eyes.

A warm embrace.

Or take the tips of the fingers and gently tap around the eyes,

The forehead,

Temples,

Cheekbones.

Little awakening taps.

Then resting the left hand to the heart and the right hand on top of the left.

You might mentally whisper the words,

Thank you.

Thank you.

To yourself.

And to Mother Earth.

I'd like to thank you so much for practicing with me today.

I hope you feel more balanced,

Grounded,

Supported,

Peaceful and calm.

If you are enjoying this practice in the late fall or winter,

This is really a wonderful time of year to honor these moments of deep rest and to take care of yourself first.

Balancing the qualities of vata by instilling more grounded practices into your daily routine.

Perhaps you go for a walk in the forest or invite in more soothing,

Nurturing,

Warm practices into your life.

If you enjoyed this practice,

Please leave a like.

Let me know what you liked.

If this was your first yoga nidra practice,

Or if you've been practicing for a long time,

How you feel and how this practice has supported you in some way.

Maybe let me know where you are practicing from.

I really love to read all of the comments and see where you all are coming from and how you've all ended up here.

Please know that you can subscribe to get notified when I release new content each and every week.

And you might share this recording with a beloved.

Give the gift of relaxation.

And finally,

If you are one of our students in the Transformational Sleep Yoga Nidra teacher training here at the School of Living Yoga,

I'd really love to hear from you in the comments.

And if you are interested in learning more about our online yoga nidra teacher 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,

Who share in this practice.

And it's really such a beautiful experience.

Again,

My name is Kristen Rose and thank you so much for being here.

For without you,

I would not be where I am.

May you all be happy,

Healthy,

Peaceful,

Grounded and free.

Namaste.

Reviews

TMI maybe, but I did this practice under the influence of cannabis and it was incredible, a ride into outer space, and I feel so present afterward. Thank you! 😃

Your practices of yoga nidra constantly make me feel good during stressful times. Thank you

Absolutely amazing this is my top favorite yoga nidra I've done so far!

Wonderful thank you! Helped to soothe my Vata even though it's not Fall season now in the US. ❤️🌎🙏

Thank you 🙏

Gorgeous, thanks so much for creating this🙏 I am practicing from the Netherlands, recovering from a long-covid/burn-out mix and I think I have a vata constitution that's out of balance! Yoga nidra really nourishes me and helps me to get the rest that I need, and I like your practices are not too full with rotation of consciousness but also include lots of breaks/space/other relaxation prompts 🙏💚 And the background music is lovely!

A beautiful quietening meditation. Always a pleasure listening to Kristyn’s calming guidance. The more I follow her yoga Nidra practice the more I am made aware that there are more subtle, deeper layers of relaxation to be discovered in body and mind.

So so relaxing
So So soft and refreshing

Thank you for this beautiful and relaxing Nidra💛💫

Thank you for this . I have trouble sleeping due to stress related to my child being mentally challenged . It feels good to be embraced by another mother in this way and feel the negative energy being released true her . No challenge is bigger than a mother having to face the struggles of her young child . I feel more empowered by this . Thank you. 🙏🏻

Lovely practice, thank you💜🙏🏼

That was beautiful thankyou 🙏🏻xx

Great, thank you!

So peaceful. A really wonderful practice, thank you

Your choices of words, the slowness and the structure of the practice = a real fall Ayurvedic bliss 🫶🍂

Thank you from Western Canada.

Very nourishing and relaxing. Love the music. Very subtle.

Very relaxing and healing.

Ahhh….so deeply relaxing. This is one of the best yoga nidra I’ve listened to,thank you so much 😊🙏🏻

This practice made me really deeply relaxed. Was able to do it with the very little energy I have (me/cfs). A big thank you from the Netherlands