Yoga Nidra For Grounding

A restorative Yoga Nidra practice to help restore and replenish your physical body through deep relaxation and rest. Through the power of visualisation I will guide you to connect with your energetic roots to bring a sense of grounding. Enjoy whenever you need to refresh your energy or when you feel unsettled, apprehensive or overwhelmed. This practice was created to support the nervous system both during times of stress, but also as regular maintenance.

Transcript

Welcome dear heart,

Welcome to this yoga knee to practice.

I invite you to settle,

To soften,

To melt into the surface beneath you and give yourself the permission to let go of any roles,

Requirements or expectations that you or others may have of you.

Lay your sweet body down in a comfortable and supported position and take rest.

This time is for you,

A special moment in time for you to top yourself up and cocoon yourself in a loving,

Restful,

Deeply grounding energy.

On this ground,

In this space,

With your heart,

With your body,

With your soul.

I invite you to let yourself be fully here for just this time.

Let your mind,

Your body,

Your energy,

Sigh out the residue of tension,

Of holding,

Of emotions that need to be expressed.

Sigh it out beautiful one.

Sigh out the things that do not serve you anymore.

And now start to call back your energy.

Start to invite any parts of you that have been given away or that have been taken from you to come back and start piecing back your beautiful wholeness.

Imagine for a moment that you are a magnet to your own energy,

To the things that nourish and nurture you,

The things that make you feel alive and awake and aware.

All of these things are being drawn back to you now.

Piece by piece you are regaining your whole true magical sense of self.

How does it feel to know that you have the ability to call this back at any time?

Now settle and soothe yourself beautiful one.

See any scattered parts of your energy beginning to sink back into your energy field,

Into your body.

This grounded,

Secure and rooted energy helps you deepen your sense of connection to the surface beneath you.

Feel your body being held.

What parts of you are the reminders that you are held securely here?

The back of your head,

The shoulders,

The hips,

The heels.

Feel them now.

Feel these parts of your physical body plugging into the earth beneath you.

Now bring your attention to your heart space,

To your chest,

The part of you that holds love,

Healing and insight into the things that swap joy and connection.

Breathe your awareness into this part of the body and invite any wishes or desires to bubble up in the form of a sankalpa,

A positive I am statement.

This can be a phrase or sentence and embodies the desire of your heart right now.

I am calm.

I am peace.

I am love.

I am grounded.

Whatever it is that speaks to you the most,

Allow the words to bubble up now and if nothing arises let yourself simply be in this space knowing that in time your heart will whisper.

Now when these desires have alchemized into a positive I am statement,

State them silently to yourself three times now,

Each time allowing the words to sink into your soul a little deeper.

Now with a sense of trust know that this seed has been planted and the practice of yoga nidra will support you in bringing this heart's prayer forward.

There is no act of doing necessary.

A simple allowing is all that is needed.

We now begin our journey through the many layers of our being beginning with the physical body.

While the body rests here restoring and replenishing guide your mind to the places in the body that I mentioned.

There's no act of doing necessary.

Simply bring your attention into each part as I guide you.

Bringing your attention to begin with into the right hand thumb,

The first finger,

Second finger,

Third finger,

Little finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Side of the chest,

Side of the waist,

Hip,

Thigh,

Knee,

Ankle,

Top of the foot,

Sole of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe and little toe.

Now bring all of your attention into the left hand thumb,

First finger,

Second finger,

Third finger,

Little finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Side of the chest,

Side of the waist,

Hip,

Thigh,

Knee,

Ankle,

Top of the foot,

Sole of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe and little toe.

Now bring your awareness to the soles of both feet together,

The back of both heels,

The back of both calves,

The back of both knees,

Both buttocks,

The lower back,

Middle back,

Upper back,

The entire spine and the tailbone all the way to the back of the neck,

Back of the head,

Crown of the head,

Centre of the forehead,

Left temple,

Right temple,

Left eyebrow,

Right eyebrow,

Centre of the eyebrows,

Left cheekbone,

Right cheekbone,

Left nostril,

Right nostril,

Top lip,

Bottom lip,

Inside the mouth,

Roof of the mouth,

Base of the mouth,

Inside the left cheek,

Inside the right cheek,

Top row of teeth,

Bottom row of teeth,

Tongue,

Tip of the chin,

Centre of the throat,

Both collarbones together,

Both sides of the chest,

Navel,

Lower belly,

Both hip bones,

Fronts of both thighs,

Both knees,

Both shins,

The tops of both feet.

Now focus your attention on the entire front of the body and the entire back of the body,

The entire right side of the body and the entire left side of the body.

Focus your attention on the whole body,

The whole body,

The whole body.

Now remind yourself now that you are practising yoga nidra and your body is deeply resting while your mind stays awake.

We now journey to the energetic body through awareness of the breath.

Come to observe your breath,

The path it takes,

The journey that dances through the physical body and with a curious mind simply watch and witness each part of your internal world that the breath touches.

Notice the sensations that it brings,

Perhaps on the nostrils,

The rising of the ribcage,

The movement in the belly.

Which part of you do you feel the breath most strongly?

And rest your awareness here,

Observing the subtle fluctuations.

Perhaps it's the rise and fall of the physical body,

The sensation of expansion and contraction,

An opening and a softening.

Stay with this sensation and notice the breath just for a few moments.

Now anchor and ground yourself into the physical sensation of the breath by using the words silently,

I am breathing in,

I am breathing out.

Saying these words to yourself silently on every inhale and exhale,

I am breathing in,

I am breathing out,

I am breathing in,

I am breathing out.

Now keep going in your own pace,

Connecting to the beautiful energetic rhythm within your own breath and keep anchoring to this place.

If the mind wanders off then compassionately guide it back as many times as you need.

OneAAAA transformers beauty into beauty you I am breathing in.

I am breathing out.

Stay with this for one more breath cycle.

And then let go of the awareness on the breath and journey with me another layer deeper into the mind layer.

A chance to experience opposite sensations in a fully relaxed body,

Giving us this opportunity to explore the many many different human experiences in a grounded,

Rested and soft body.

Begin by connecting to the sensation of heaviness in the body as though the body is made of lead filled with rock and earth.

This sense of weighted down within the body.

The sense of plugging into the earth beneath you.

The whole body feels heavy and rooted and sinks deeper and deeper into the surface you're resting on.

The whole body feels heavy.

Now let go of heaviness and connect with the opposite sensation of lightness.

Lightness.

The whole body feels expansive as light as a feather.

Like air,

Like the breath and this effortless sense of floating.

Lightness.

The whole body is filled with a sense of lightness.

The whole body feels light.

Now let go of this sensation and come to the sensation of feeling cold.

This chilly,

Freezing,

Cool sense of cold reaching through the whole body.

Cold to the bone,

An icy cold.

The whole body feels cold.

The whole body feels cold.

And now come to the opposite sensation of lightness.

Come to the opposite sensation of warmth.

This glow,

This radiance,

A sensation of heat moving through the entire body.

As though the body is being kissed by sunlight.

A warmth that circulates through every cell in your body.

The whole body feels warm.

The whole body feels warm.

And now let go of the sensation of warmth and come to the sensation that arises when you feel worry within your body.

When you feel anxious or fearful and uncertain.

What does your body tell you when you feel in this space?

Feel the sensations that connect you with worry.

Feel worry in your body.

Now let go of the feeling of worry and connect in with the sensations that ground you into a sense of trust.

When you feel fully trusting of your path and your journey.

The calm,

Peaceful sense of trust when you are in flow.

The whole body is connected with sensations that feel full of trust.

You feel trusting throughout your whole body.

Now let go of this sensation and come to a place of balance.

Remind yourself that you are practicing yoga nidra and your body is resting while the mind stays awake.

Let's go a little deeper still into the intuitive body,

The wisdom layer.

Tapping into your magical,

Insightful and instinctive inner knowing.

Now turn your attention towards the space between your eyebrows,

The mind's eye.

And take a moment to notice how this part of your body feels.

Does it feel open and expansive?

Or does it feel tight and constricted?

Mentally imagine that you are clearing away any debris or cloudiness by connecting with the idea that you are wiping it clean.

Creating a beautiful blank canvas,

An open space for your inner knowing to convey messages to you.

Allow and receive your wisdom to come forward.

Allow and receive without criticism or a need to perfect.

Let your mind be taken on a journey using the words I mentioned as prompts and trust the first image.

This is a chance to cultivate a sense of trust and awareness with your intuition.

So let the image arise and then let it go as we move on to the next.

A snow capped mountain.

Pine cones on the forest floor.

A crescent moon.

The strong boughs of an oak tree.

Bare feet in the soil.

An expansive blue sky.

A little wooden rocking horse.

A bright red front door.

The waves lapping on a shore.

A wild meadow.

The hands of a loved one.

A treasured object.

Fallen leaves crunching underfoot.

A waterfall.

A deep red crystal embedded in the earth.

A deep red crystal embedded in the earth.

A deep red crystal embedded in the earth.

Now stay with this image of a deep red crystal and see it nestled into the dark soil of the earth.

Take a moment and study its surface.

Look at the shape,

The size.

What is it that you see?

At the top of this crystal is a cord.

A connection.

A root.

You start to follow this root with your gaze and watch it trace a path upwards.

It spirals and turns and you can see it take a journey through the many different layers of the earth until it reaches a little crack of light.

Peeking through the surface of the earth,

This root emerges from the ground and connects directly into your own tailbone,

The base of your spine,

As you lay here grounded onto the earth.

This is your own personal root of connection to the ground.

This is your own direct cord to the deep red crystal that grounds you here on this planet.

Take a moment to feel this connection begin to flow into your body.

How does it feel to be securely attached to this crystal that is firmly rooted into the earth?

Now bring your attention back to your own tailbone,

To the base of your spine.

You can now see that this root is creating a strong stream of energy all the way from this beautiful deep red crystal up into your spine to the crown of your head.

It then moves down the front of your body all the way to your toes and back up the legs to meet once more at the base of your spine.

This root is circulating a complete field of energy throughout your whole body to ground and hold you.

As you breathe in you can feel the energy from this red crystal rising up to the crown of your head,

Supplying you with nourishment as it moves.

And as you breathe out the energy moves through the rest of your body and returns to the earth.

Each breath anchors you as a reminder to you that you are okay.

You are okay lovely one.

You are okay.

Now each moment that you are here you are drawing up all the nutrients that you need.

Emotionally,

Physically,

Energetically.

All that you need is coming from the fertile soil beneath you,

Fueled by the beautiful red crystal.

What do you need?

What do you need?

What do you need?

Now take rest for a few moments.

Watch and embody this circuit of grounding energy flooding your entire being,

Filling you up,

Nourishing every cell.

Allow yourself this time and I will guide you back shortly.

.

.

.

Now imagine you can reach down into this earth through the soil,

Your hands digging deeper and deeper until you reach your hands around the red crystal.

You draw it up into your hands and gaze at it,

Seeing familiar words engraved upon it.

The words of your sankalpa,

The words that your heart whispered to you.

Silently say them to yourself three times now.

Now imagine you are placing this red crystal onto your heart space and see it melting into your chest,

Embedding itself with these powerful words into the part of you that connects you with your innate desires and wishes.

See it planted there securely,

Knowing it is now safely stored within you to access at any time.

Let it be your guide,

Your beacon,

Your anchor whenever you need it.

The practice of yoga nidra is now complete.

Stay resting here for a little longer as you start to gently reawaken the senses by connecting in with the sounds,

The tastes,

The sensations of your body resting on the ground.

Take a moment and start to let the breath stretch down into the fingertips and the toes and allow the breath to become a little deeper,

Maybe even allowing some sighs to come out from the mouth,

Some sounds,

Perhaps even a yawn.

And then connect in with any desires in your body to move,

To stretch,

To wiggle,

To gently reawaken yourself,

Coming back to the current moment,

Your surroundings,

Remembering where you are right now.

And as you start to reawaken,

When it feels good,

Gently roll to one side and pause there,

Listening to these words.

Take time sweet one,

My beautiful friend,

This journey does not need to come to an end.

Your heart is tender,

I know it so.

The emotions you feel,

They need to flow.

Uncertainty and fear I see,

The places that feel so tenderly.

When the world is such a confusing place and there doesn't appear to be enough space to hold yourself as well as others,

Or have the strength to be our own mothers,

It feels courageous to reach within.

Giving to ourself doesn't appear to fit in.

But remember this,

My darling one,

This life is supposed to be full of fun.

And if you're feeling heavy and drained,

It's up to us to make the change,

To show another how filling ourselves is fundamental to us thriving well.

And when we are rooted in overflowing,

The power in the seeds that we are sowing will expand and grow into a new way of being,

A journey of aliveness,

Old layers peeling,

Bringing us back to our vibrancy.

It starts with us,

I hope you'll see.

My love go gently but move with intent.

Your energy is so valuable,

Make sure it's well spent.

Take as long as you need and when you're ready,

Gently rise back up to a seated position and pause for a moment to connect with your heart and your body and your soul.

Thank you for sharing this practice with me.

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Reviews

Wonderful, thank you! 🙏❤️🌺

Slept wonderfully afterwards