Yoga Nidra For Feeling Safe And Grounded

This gentle Yoga Nidra meditation invites you to rest deeply while reconnecting with your body and the Earth beneath you. Through breath awareness and moments of stillness, you’ll be gently guided toward a sense of inner stability and safety within yourself while receiving nourishment and support from the Earth. May this practice offer you a moment of peace, a sense of grounding, and a gentle reminder that you can reconnect with yourself and the Earth at any time. This meditation was inspired by my training in Divine Sleep Yoga Nidra with Jennifer Reis.

Transcript

Hello and welcome. Make yourself comfortable. Lying down or seated. For this grounding meditation, You may find it more helpful to be seated. But of course, Please choose whatever works best for you. And feel free to move or to adjust anything at any time during this meditation. Slowly and with awareness. Feel free to close your eyes if that's comfortable. Become aware of your breath. And notice your body resting. Begin to feel your breath. Your natural breath. Aware of breath in your chest. The easy rise and fall of breath in your chest. Settle into your body. Feel the earth underneath you, Holding and supporting you in your practice today. Take a deep breath in. And as you exhale, Release your breath with a sigh. And again, Deep breath in. And exhale. And now softly inhale. And exhale. Allow your body to become heavy. Feel your body sinking down. Letting go. Feel your breath flowing through your body. Feel your natural breath and its flow. Notice any thoughts that are present for you right now. And allow them to settle. Become aware of any feelings or emotions noticing them with gentle acceptance and kindness. Sense into your essence. Pure, Clear, And free. Notice yourself as the kind observer who greets all that arises with compassion. Notice a sense of joy. Bliss or contentment. Allow this to grow and fill your body. Gently filling your whole being. Feel the level of ease within your body. Notice the level of ease. And now, Allow the ease to double as you exhale your breath. Every exhale an opportunity to deepen the ease within you. Now take a moment to go inward, Deep inside, And notice, What is my heart's deepest wish Allow the answer to come from your heart. From your heart's wish. Create a positive statement. In the present tense. Something like I am safe. Centered and nourished by the Earth. You can use this statement if you like, Or create your own, And state it three times, Silently to yourself as the truth. I am safe, Centered, And nourished by the Earth. Now, Allow your awareness to move through your body. Begin by sensing your face. Notice your jaw. Sense your nose. Feel your breath passing through the nostrils. Notice your ears. Aware of your ears hearing. Feel your eyes. Centers of the eyes. Become aware of your forehead. The crown of the head. The whole head. Your throat. Neck, Shoulders. Arms and legs. Hands, Palms of the hands. All of the fingers. Feel your hands, Vibrant with energy. Bring your awareness into the chest. The heart space. Your heart center. Down into the stomach. The Naval Center. Notice the shoulder blades. Between shoulder blades. Become aware of your whole back. Feel the hips. Your thighs and calves. Knees Lower legs. Ankles. Tops of the feet. Soles of the feet. Feel all of the toes. And now feel both feet. Both legs. Your torso, Front and back. Hands and arms. Neck and head. Feel the whole body now. Notice the entire global feeling of the body. Bring your awareness back to the breath. Your natural breath as it flows through you. Feel the in-breath. Note the out-breath. As you exhale. Become aware of a wave of breath and energy. Passing downward through your body. Allow your out-breath to flow from the crown of your head down to the feet. Feel your breath flowing downward with each exhale. As you inhale. A fresh wave of breath and energy begins to flow upwards through your body. From your feet. To the crown of your head. Feel your breath flowing up and through your body with each in-breath. As you exhale. Notice the downward wave flowing gently through your body. Inhale and feel the fresh wave moving upward. Continue to notice your breath flowing in this way. Finding your own gentle rhythm. Staying interested in your breath. Feel your breath flowing easily through your body. No need to force or change your breath. Imagine yourself now in a place that feels soothing. Peaceful and calm. This could be somewhere that you know, Or an imaginary place. It could be outside in nature, Such as at the beach or in the woods. Or it could be indoors. Imagine a place that is soothing to you. Feel yourself in this place. Begin to see all the surroundings. All things peaceful and calming for you. See yourself here in your soothing, Peaceful place. Noticing your surroundings. Resting deeper and deeper in your soothing, Peaceful place. Knowing you are safe here. Bring your awareness to your root center. At the base of your spine and pelvic floor. Imagine a soft light. Slowly and gently. Filling and illuminating your root center. Soft light, Glowing and vibrant. Now imagine the soft light extending down. Down into the floor. Down into the earth. Into the dirt and topsoil. Imagine the soft light extending deep down into the soil. Deep into the earth. Connecting gently with the earth here. With every inhale. Feel the soft light. Glowing brighter. And bringing up warm, Soothing energy. Through the base of your spine. Through your root center. And then filling your whole body. Soothing, Peaceful energy. With every exhale. Allow the soft light to carry any tension, Stress, Or worry down through your root center and down into the ground. Into the earth. Stress and tension gently leaving your body with every exhale. Breathing in, Feel the warm, Soothing energy from the Earth and the Sun. Calming and comforting you. Breathing out. Feel any residual tension or worry. Leaving your body. And sinking down into the ground. The Earth welcoming. Receiving and transforming any tightness or stress. Continue noticing your breath in this way with gentle attention. Continue noticing this gentle exchange of energy. No need to force your breath. And resting or simply returning to your peaceful place whenever you want or need to. Recall your heart's wish and your positive statement now. Repeating it silently to yourself three times. I am safe. Centered, And nourished by the Earth. Or feel free to repeat your own intentions. And if your positive statement has changed in any way, That's okay. Allow any colors, Images. Symbols or landscapes to arise with your statement should that happen. I am safe, Centered, And nourished by the Earth. And now, Begin to gently deepen your breath. Releasing your heart's intention. Trusting that it will continue to unfold within you. Gently releasing the soft light and your connection to the earth with warmth and gratitude. And releasing your soothing peaceful place. Knowing that you can return here at any time. Come back to the body. Back to the room you're in. Breath flowing through you with ease and peace. Begin to wiggle your fingers. Notice your toes and begin to wiggle your toes. Lengthen your spine or feel free to gently stretch. Take another full breath in and out. And as you exhale, Take a moment to simply notice how you feel. Take your time. When you're ready, Allow your eyes to open. Thank you for meditating with me.