Hello and welcome.
My name is Lauren and this is a yoga nidra for grounding and connecting with your root chakra,
The Muladhara chakra.
It is my hope and intention that this practice leaves you feeling grounded and secure and connected and calm within your nervous system.
Begin to make your way into your most comfortable yoga nidra position,
Whatever this might look like for you.
And start to support the body as you need,
Really tending to any spaces in your body that need extra support.
Maybe noticing if you could support the head and the joints like the wrists and ankles and under the legs a little bit more.
And let this be an invitation as you move into this settled position of comfort to make sure that you're offering yourself the most secure grounded position that you can,
Knowing that you can give yourself a connection to feeling grounded by supporting your body even more.
So maybe after you've settled in,
You ask yourself where am I still accepting discomfort and how can I make adjustments to let that go?
If it feels good to you,
Close down the eyes or take a soft gaze.
We'll be taking some deep breaths in and out,
Activating the diaphragm,
Filling the belly with each inhale and letting it go with each exhale.
Let's start with three deep belly breaths,
Breathing in through the nose and sighing out the mouth audibly.
Two more times,
Breathing in through the nose,
Sighing out,
Letting it go,
Sighing everything out.
One more time,
Big belly breath in through the nose.
Become aware of your body.
Sense into the space that it's taking up on the surface below you.
And then begin to sense into the space below you and the space below that.
And continue to sense into the deeper layers until you are at a place where you're always supported by what's below you.
And begin to invite stillness to the whole body.
Feeling calmness start to wash over you and relaxation being invited into the body with each breath you take.
Watching that as each breath you take,
You start to feel micro releases throughout the body.
Scattered and unpredictable relaxations that happen as you breathe.
Begin to allow each inhale to relax the body.
And each exhale be an opportunity for you to let go of what is no longer needed here.
Imagining that the exhale is a pull to the earth that supports you.
A magnetic grounding that is always available to you.
Continuing to feel those micro shifts in the body,
Letting go one by one,
Surrendering to the earth below you.
Welcome in your sankalpa for the practice.
Mentally repeating three times your sankalpa,
Or might you borrow,
I know and trust that I deserve to be supported and grounded unconditionally.
Moving into the rotation of consciousness.
As I repeat parts of the body,
I'd like to invite you to mentally repeat the mantra,
LAM.
LAM.
This mantra is the sound of the muladhara chakra.
And so as I go from one body part to the next,
And you mentally scan,
Repeat the word LAM at each body part if that feels good to you.
Beginning at the top of the head,
Bring your awareness to the crown of the head.
Mentally repeating LAM.
Third eye center.
LAM.
Tip of the nose.
Right nostril.
Left nostril.
The space between the upper lip and the nose.
The entire mouth.
Tip of the tongue.
Root of the tongue.
Hollow pit of the throat.
Center of the chest.
Both shoulders.
Upper arms.
Elbows.
Lower arms.
Both wrists.
Palms of the hands.
Back of the hands.
Tip of the thumbs.
First finger.
Second.
Third.
Little finger.
Feeling both arms out once.
Center of the chest.
Navel center.
Both hips.
Center of the thighs.
Both knees.
Shins.
Ankles.
Top of the feet.
Bottom of the feet.
Tip of the big toes.
Second.
Third.
Fourth.
Fifth toe.
Feel both legs at one time.
Feel the entire front of the body at once.
Experiencing the entire front of the body.
Releasing that and beginning to experience the entire back of the body.
The whole back body at once.
Letting that go and then begin to sense into the entire right side of the body and the left side of the brain.
Right side of the body.
Left side of the brain.
Letting that go and feeling into the left side of the body and the right side of the brain.
Experiencing the left side of the body and the right hemisphere of the brain.
Letting that go and begin to feel the entire body at once.
Feel the entire body as one vibration of the mantra LUM.
LUM.
LUM.
Feeling the whole body.
LUM.
Letting that go and settling in on your breath.
Watching your natural breath without changing or shaping the way you're breathing.
Feeling the whole breath being received by the body spontaneously.
Could you begin to imagine that the breath is a rose-colored light and with each inhale the light rises from the pelvic center to the heart center and with each exhale the rose-colored light moves back down from the heart center to the pelvic center.
Inhale rose-colored light moves from the pelvic center to the heart center.
Exhale rose-colored light moves back down.
Inhale rose-colored light moves up.
Exhale rose-colored moves down.
Letting go of the breath and letting your awareness rest behind the forehead.
Resting here in silence,
Becoming a witness to your experience.
Welcoming back your sankalpa.
Mentally repeating three times,
I know and trust that I deserve to be supported and grounded unconditionally.
Taking a deep breath in through the nose.
Filling the lungs and exhale letting it go.
One more time.
Filling the body with breath.
Waking up gently and exhale letting it go.
And then choosing to wake the body however feels best for you.
Maybe taking small movements or rolling over onto your side.
Taking as much time as you need as your practice of yoga nidra is now complete.
Thank you for joining me for this practice of yoga nidra.
My name is Lauren and I'm honored to have you here at Studio R with me today.
Namaste.
