Root Chakra Yoga Nidra For Stability And Security

This is a highly effective deep relaxation technique. The entire practice is done lying down and is similar to guided meditation. Yoga Nidra activates the parasympathetic nervous system (the part of your nervous system that controls rest and digestion) allowing the practitioner to enter a state of ultimate relaxation. You'll access a realm of consciousness that exists between waking and sleeping, combining an alert awareness of the mind with total relaxation of the body. It is a practice where science and spirit meet—working together to relieve the tension and stress. Yoga Nidra also helps release mental blockages known in Sanskrit as samskaras. This session will emphasize bringing balance to the root chakra's core issues of safety, stability and security.

Transcript

Hello,

My name is Naya Petrinos and today I will guide you in a yoga nidra for the root chakra focusing on safety,

Security and stability.

If you have a cell phone,

Make sure it's turned off.

Prepare for the practice of yoga nidra by lying on your back in shavasana.

If shavasana is not comfortable,

You can place a pillow or a folded blanket under your head or under your back or a blanket or pillow or bolsters under your knees.

Please lie on your side if you're pregnant.

If lying down is not comfortable,

Please sit on a chair or on the floor with your back against the wall.

You might want to have an extra blanket nearby or put a blanket on top of you because the body temperature tends to drop in yoga nidra.

Also if any part of your body is sensitive,

Place a blanket underneath it.

Try to get as comfortable as possible.

It's very difficult to have an effective meditation if you're not comfortable.

Lying in a comfortable position,

Take a deep breath in.

On the exhalation,

Empty the mind of all other thoughts.

Visualize yourself rooted to the ground.

Take another deep breath in and on the exhalation,

Think,

I am rooted.

Do this at least two more times on your own.

Take another deep breath in and pull it down through your body to the very base of the spine,

The tailbone,

The coccyx.

This is the seat of the first chakra,

Sometimes called root chakra and in Sanskrit called Mooladhara.

Say to yourself mentally,

I am safe,

Stable and secure.

Inhale safety and exhale stability.

Inhale stability and exhale security.

Inhale security and exhale safety.

And one more time,

Inhale safety.

Exhale security.

Inhale security.

Inhale stability.

And inhale stability.

And exhale safety.

Relax all the muscles in the toes,

Feet and legs.

Relax all the muscles in the toes,

Feet and legs.

Notice all the points the body connects to the earth.

Feel supported across the entire body.

Feel the feet supported.

Feel the calf supported.

Feel the knee supported.

Feel the thigh supported.

Feel the buttock supported.

Feel the lower back supported.

Feel the whole body supported.

Feel the energy at the tailbone,

The base of the spine.

Focusing at the base of the spine,

Imagine that with each breath in,

The energy collects and builds there.

Continue to relax and sense the feelings in the coccyx,

Perineum,

Anus and deep inside the pelvic cavity,

The foundation of the body.

Sense the root center.

Breathe as if the earth's energy is coming directly into you from below.

Allow the energy to build like a growing magnetic horse.

Feel the weight of the attachment to the earth.

Feel the gravitational pull on the body.

Feel gravity pulling the body towards dense earth.

Feel the density of the bones,

The core and support structure of the body.

Become aware of survival drives such as fear and hunger.

Become aware of animal instincts and reactive behavior within the self.

Become aware of the primitive self.

Become like an infant.

Over loving to eat and sleep.

Fully accept that the self as a creature of habits and needs is rooted in the earth.

Continue to breathe in and out through the lowest nerve plexus.

Allow the body to begin to feel that it is in a safe place.

Feel secure and comfortable.

Let go of the protection.

Relax.

As the breath pulls the earth's energies,

Picture a four-pedaled red lotus at the base of the spine.

Inside the lotus is a yellow square and inside that square is a red downward pointing triangle.

And inside the triangle is a coiled serpent.

The serpent is sleeping.

Bring awareness to the lotus,

The square and the triangle to wake up the serpent.

Wake up the serpent and let the Kundalini energy rise.

As the Kundalini energy rises,

Feel the connection to all that is around.

Feel the life force expand as it absorbs safety,

Security and stability from the core of the earth.

Allow this feeling to grow.

Gather the energy at the root chakra,

The tailbone.

Realize that safety,

Security and stability in life allow for forward movement.

Find confidence and connection to the true self.

Within the true self,

Find the syncopa.

A syncopa is a short positive statement in the present or future tense.

It's an affirmation,

A resolve,

An intention.

If you do not have a syncopa that you're working with for your yoga nidya practice,

For today simply say mentally,

I am safe,

Stable and secure.

Using this statement for your syncopa,

Repeat it three times mentally with full awareness and confidence that it will come true.

Moving on to the rotation of consciousness through the body.

Imagine the body as dark,

Fertile soil where a beautiful garden will be planted.

When a body part is named,

Imagine placing a seed on the body part and letting it absorb into the body to root and grow.

Beginning as always on the right side of the body with the right hand thumb.

So bring the seeds gently and place them on the right hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Side of the right rib cage,

Right waist,

Right hip,

Lower leg,

Kneecap,

Lower leg,

Ankle,

Heel,

Sole of the foot,

Instep,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Stay awake and aware and bring your seeds to the left side of the body and gently place them on the left hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left waist,

Left hip,

Upper leg,

Kneecap,

Lower leg,

Ankle,

Heel,

Instep,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Stay awake and aware and bring the seeds to the top of the head,

The forehead,

The right temple,

The left temple,

The right ear,

The left ear,

The right cheek,

The left cheek,

The forehead,

The right eyebrow,

The left eyebrow,

The eyebrow center,

The right eyelid,

The left eyelid,

The bridge of the nose,

The tip of the nose,

Upper lip,

The lower lip,

The chin,

The throat,

Right collarbone,

The left collarbone,

The hollow between the collarbones,

The right chest,

The left chest,

The heart center,

The upper abdomen,

The navel,

The lower abdomen,

The pelvis.

Now bring a root to the base of the spine and bring a root to the lower back,

The middle back,

The upper back,

And imagine roots from the right shoulder blade,

The left shoulder blade,

The back of the neck,

The back of the head,

The top of the head.

Now gently water the whole right arm and gently water the whole left arm.

Gently water the whole right leg and gently water the whole left leg.

Gently water the whole front of the body and visualize the roots growing deeper and deeper on the back of the body.

Now bring sunlight and warmth to the arms and legs together and bring sunlight and warmth to the front and back of the body together.

And visualize the whole body together growing a beautiful garden with vegetables,

Fruits,

Healing herbs,

Flowers,

And even trees.

The whole body together as a beautiful garden.

The whole body together as a beautiful garden.

The whole body together as a beautiful garden.

Come back to the breath.

Come back to natural breathing and contract the muscles that are between the anus and the genitals to stimulate the root chakra.

Squeeze them,

Squeeze and release them,

Squeeze and release them.

And now on each inhalation,

Contract these muscles inward and on each exhalation,

Relax.

And repeat this several times on your own.

Again,

The instructions are on each inhalation,

Contract these muscles between the anus and the genitals and on each exhalation,

Relax the muscles.

Focus on the base of the spine and imagine that with each breath,

Energy collects and builds at the tailbone.

Continue to relax and sense the feelings in the coccyx,

The perineum,

And the anus deep inside your pelvis.

Feel the foundation of the body.

Sense the root center.

Breathe as if the earth's energy is coming directly into you from below.

Allow the energy to build like a growing magnetic force.

Now let go of the contraction practice and inhale into the spinal column and visualize the breath flowing deep down into the base of the spine.

Imagine the breath flowing deep down into the base of the spine.

Imagine that the tailbone is lit up and radiates all hues of the color red and orange.

Imagine the tailbone is lit up and radiates all types of hues of the colors red and orange.

This red-orange light is spreading out from the tailbone.

See it fill the lower part of the abdomen and buttocks and hips.

This beautiful red-orange light,

Visualize it healing all those parts of the body,

This lower root chakra part of the body.

Healing the genitals,

The bladder,

The colon,

The uterus,

The prostate.

With the next exhalation,

Visualize this healing light removing all toxins and waste from these areas.

Now again bring attention to the perineum,

The flat space between the anus and the genital area.

Find the space and get settled into it.

Become aware of the mantra LAM.

Let the mantra LAM arise repeatedly in the mind.

Silently repeat the mantra LAM.

Mentally repeat the mantra LAM.

Allow it to repeat as it does natural.

Allow it to repeat at its own natural speed.

Perhaps it comes five to ten times and wants to pause.

Maybe it wants to come continuously.

If it pauses,

Allow it to return on its own time.

We're working with the mantra LAM.

Breathing and exhaling LAM.

Keep the attention at the perineum.

This is very important.

The attention at the perineum might be at a tiny space,

As small as a pinpoint,

Or it may be several inches across,

But keep the attention at the perineum.

Repeat the attention at the perineum,

Working with the mantra LAM.

Repeat the mantra LAM.

Work with the mantra at the speed that the mantra presents itself.

The mantra can sync up with the breath,

Or it cannot sync up with the breath.

Continue repeating the mantra LAM.

Let go of the mantra and let go of awareness of the tailbone.

And recollect an experience of danger,

A moment or a time when you are afraid or felt like you are in danger.

This can be any kind of danger that you have experienced in life.

Everyone has experienced,

At least for a moment,

Danger or being afraid.

Remember the danger.

Feel the danger.

Try to make the experience of danger as clear as possible.

Deepen the awareness and feel the danger intensely.

Feel the danger acutely.

Continue to concentrate on the experience of danger.

Now let go of danger and try to experience the feeling of safety and security.

Any moment where you felt safe or secure,

Recollect it.

Recall and remember the feeling of being safe and secure.

Recall that experience of safety and security and try to develop it.

Recollect this feeling and relive it.

Make it vivid.

Recall even the feeling of safety.

Now let go of safety and go back to danger or being afraid.

Remember the fear.

Remember the danger.

Now let go of danger and come back to safety.

Remember feeling safe.

Remember feeling secure.

Now attempt to feel danger and safety at the same time.

Feel both afraid and secure at the same time.

Now let go of danger and let go of safety and now remember a time when you felt unstable or out of balance.

This can be physical or emotional instability.

Remember the instability.

Remember being out of balance.

Remember the feeling of being off balance and unstable.

And deepen the awareness of being unstable or out of balance.

Make it vivid and see it clearly.

And now come to the opposite emotion of stability and peace.

And remember a time when you felt stable and peaceful and this could be physical or it could be a mental sensation.

Remember being stable and peaceful and remember that feeling and relive it and see it clearly.

And now come back to instability and being out of balance and feel that and remember that cultivate that.

And then come back to feeling stable and at peace and cultivate that feeling of stability and peacefulness.

And now simultaneously feel both unstable and stable both in balance and out of balance at the same time.

And remember to do that to the best of your ability.

And now let go of those feelings and let go of the opposite practice and bring awareness to the chitta kasha the mind space in front of the closed eyes.

And in the chitta kasha visualize a beautiful place in nature that you would like to go to or perhaps it's already somewhere you've been.

Really get present with this beautiful space.

See the colors,

The patterns,

Sense the temperature.

Are there any smells there?

Beautiful flowers?

Is there wind?

Simply visualize this beautiful place in nature and open to the energy of the place.

And now that you've found this beautiful place and you're rooted and grounded in it,

Feeling peaceful and in balance.

You were a time in your life that you were insecure.

Allow yourself to feel insecure.

And ask yourself in this safe place,

What is it that you're insecure about?

Is it making decisions?

Is it speaking in public?

Is it socializing?

Does your insecurity have to do with your career,

Your relationships?

Allow yourself to experience what you feel like when you're insecure.

And in this beautiful safe space in nature,

Call forth a guide,

A god,

A goddess,

A guardian angel,

A protector,

A friend.

And let the guide show you what you need to see and explain to you why you are insecure.

And then let the guide explain to you,

Show you what you need to let go of.

What memory do you need to let go of or memories so that you can let go of insecurity?

A memory may come forward of a former you,

A former you may come forward,

Or many former yous may come forward.

Whatever presents itself,

Allow yourself to fully understand the reasons why you have developed this insecurity or insecurities.

Now allow yourself to wrap your loving energy around the former you or yous.

Love and support the former yous.

Allow yourself to have compassion and gratitude.

Have compassion and love for the former yous and gratitude for learning the lesson of letting go.

Tell the former you or yous that you are ready to release this old feeling of insecurity.

Find the source of insecurity and tell the former you that you are ready to let go and tell the former you what you are ready to let go of.

Let go of the former you or former yous.

Let go,

Let go,

Let go.

Say to your guides,

Your guardian angel,

Your god,

Your goddess,

Your friend,

Your protector,

I no longer want to feel these feelings.

I no longer want to feel these feelings.

I no longer want to be held prisoner by these feelings.

I no longer want to feel prisoner by these feelings.

Let the energy leave the body and feel the feelings of the body.

Let the energy leave the body and feel the feelings leaving the body.

Be willing to let go.

Allow the energy to leave the body.

Grab the loving energy around any former you or yous that come in feeling.

Grab the loving energy around any former you or yous.

Feel compassion,

Love,

And support for the former you or yous.

Sit in the beautiful place in nature and let any former yous sit with you.

Notice in front of you there's a beautiful energy forming and know this energy is the true soul.

Know this energy is the true soul.

Notice all the beautiful qualities you brought into this life.

Notice all the beautiful qualities you brought into this life.

Notice what you are like without human conditioning.

Notice what makes up the beautiful you and understand what gifts you bring into the world.

Feel how loving you are.

Allow the beautiful energy to flow into you and any former yous that have come forward.

Understand how amazing you are and the amazing qualities that make up you.

Feel self appreciation for the uniqueness of you.

Feel within your root chakra that you are stable,

Secure,

And safe.

Allow yourself a life where you are grounded and supported.

Feel this and take a deep breath in and on the exhale solidify the soul in the body.

And within the soul,

Hear the sankopa,

The short positive statement that you used in the beginning of the yoga ninja practice and say it three times with the exact same wording and confidence that it will come true.

Feel safe,

Supported,

And secure and bring the awareness back to the base of the spine and notice the serpent,

The Kundalini serpent has gone back to sleep there.

Remember the four-petaled lotus at the base of the spine and the yellow square and the red downward pointing triangle in the sky.

And become aware again of the primitive self.

Become aware of animal instincts and reactive behavior.

Become aware of survival drives such as hunger and fear.

Realize that you are safe and free from harm and the primitive self is secure and protected.

Feel connected to everyone and everything.

Experience yourself as part of everything that happens.

Let go of fear and pain.

Feel love and compassion.

Feel safe,

Stable,

And secure.

Say to yourself mentally,

I am safe,

Stable,

And secure.

Inhale safety.

Exhale stability.

Inhale stability.

Exhale security.

Inhale security.

Exhale safety.

Be aware of your pelvis,

Legs,

And feet.

Feel the density of the bones,

The core,

And the support structure of the body.

Feel the weight of the attachment to the earth.

Feel the gravitational pull on the body.

Feel gravity pulling you down towards dense earth.

Continue to relax.

Experience the feelings of the coccyx,

The perineum,

Anus,

And deep inside the pelvic cavity.

Feel the foundation of the body.

Again,

Bring awareness to the energy of the tailbone at the base of the spine and notice all the points where the body connects to the earth.

Feel supported across the entire body.

Feel the feet supported,

The calves supported,

The knees supported,

The thighs supported,

And the lower spine supported.

Come back to the breath,

Extend the breath from the head to the tailbone.

Extend the breath from the tailbone to the toes.

Inhale deeply.

Exhale fully.

Inhale and exhale deeply and fully.

Say to yourself mentally,

This practice of yoga nidra is now complete.

Keep the eyes closed but start to wiggle the toes and the fingertips.

Roll the ankles and the wrists one way and the other.

Take any stretch that the body is asking for.

Perhaps it's the great stretch of the arms over the head,

But be very mindful of your surroundings and what's near you when you do this stretch or whatever stretch your body is asking for.

And then roll over to the left side,

Fetal position.

Take some breaths there.

And then push yourself up to a comfortable seated position.

Put the hands at the heart center.

Bow the head in.

Om peace amin.

Namaste.

Reviews

An absolutely wonderful guided meditation with gorgeous visualizations and nice, calming background music.

Thank you so very much for an incredible experience. Beautiful nidra meditation and focusing on the root chakra brings it to a new level. Much appreciation and gratitude.

That absolutely beautiful
That was amazing

Felt so beautifully grounded and secure. Thank you. So much healing for me.

Nice to hear you on this platform! Hope you will post some more!

Well that was wonderful! So glad I tried it, really grounding. Thank you 🙏

Loved it! A fabulous departure from a traditional yoga nidra practice. Many varied threads woven together to create a most unique tapestry of practice! 🙏

Wonderful, strong meditation. Thank you.
Namaste. 🙇‍♀️