Deep Earth Anchoring And Weighted Rest

Surrender to the pull of gravity in this intensive grounding practice. This session focuses on the sensation of "heaviness" to calm an overactive nervous system and anchor your awareness deep into the bedrock of the earth. Through a systematic body scan and visualization of roots, you will release the "flight" response and melt into a state of profound, unshakable stability. Ideal for those feeling scattered, anxious, or physically uncentered.

Transcript

Lying down on your back.

If needed,

Use a bolster under your knees or a weighted blanket for deep pressure.

Feel the back of your heels,

Your calves and your shoulder blades sinking into the floor.

Imagine the ground rising up to meet you,

Taking the weight of your entire body.

Notice sounds outside of the room.

Then inside of the room.

Let these sounds become pure neutral vibrations without needing to label them.

Move your attention swiftly through these points without moving the body parts.

This aids in blocking out sensory noise.

Face soften the jaw,

The tongue and the muscles behind the eyes.

Right thumb,

Fingers,

Palm,

Wrist,

Elbow,

Shoulder.

Feel the whole right arm,

Heavy and radiant.

Left thumb,

Palm,

Wrist,

All of the fingers,

Elbow,

Shoulder.

Feel the whole left arm,

Heavy and warm.

Right hip,

Knee,

Ankle and toes.

Left hip,

Knee,

Ankle and imagine your body is made of lead.

The sensation is so heavy,

You are leaving an imprint on the floor.

Taking a few moments here relaxing into the heaviness.

Sense the lightness feeling like a feather.

So light that you're weightless and floating just above the surface.

Observing can you rest in between the two?

Not heavy,

Not light,

Just still.

Visualize a series of images,

A vibrant sunset,

A tall mountain,

A calm ocean,

A glowing candle.

Moving through once more a vibrant sunset,

A tall mountain,

A calm placid ocean,

A glowing candle.

Start to become aware of your natural breath.

Feel the abdomen rise and fall.

Mentally count your breaths backwards from 27 down to one.

If you lose count,

Simply start again at 27.

Inhale 27.

Exhale 27.

Inhale 26.

Exhale 26.

Inhale 25.

Exhale 25.

So on and so forth for the next couple minutes.

Inhale 24.

Exhale 24.

Inhale 23.

Exhale 23.

Inhale 22.

Exhale 22.

Inhale 21.

Exhale 21.

Inhale 20.

Exhale 20.

Continuing on with the numbers for a few moments of silence.

Starting to gently wiggle fingers and toes.

Rolling on to your right side.

If you're still counting your breaths,

That's completely okay.

Releasing,

Counting your breaths.

Starting to take five nice deep breaths.

Pushing belly out like a balloon and taking belly button back towards the spine.

Sense the temperature of the air on your skin.

And finally come into a nice,

Comfortable seated posture.

Yoga Nidra is now complete.