Yoga Nidra For Deep Grounded Rest

Ground your energy and soothe your nervous system with this deeply restorative Yoga Nidra. Through gentle guidance and visualization, you’ll connect with the nurturing rhythms of the Earth and sink into a state of peace, comfort, and inner stillness. This practice invites you to rest deeply, release tension, and return to a grounded sense of wholeness. Accompanied by peaceful background music from Dennis Hollström.

Transcript

Hello,

And welcome to this yoga nidra practice for deep,

Grounded rest.

My name is Sarah,

And I'll be guiding you on an inward journey that's designed to soothe your nervous system and bring you into a state of deep relaxation.

The beauty of yoga nidra is that it's completely effortless.

This simple yet powerful form of meditation is really about allowing,

Allowing your experience to be just as it is,

Without trying to control or resist anything,

All while trusting the inherent wisdom of your body,

Mind,

And spirit to give you exactly what you need through this practice.

So take some time to settle into a reclined position,

Laying flat on your back.

And if laying on your back doesn't work for you,

You might find an alternative posture like laying on your side or sitting upright.

Feel free to support your body with props so that you can be completely comfortable and at ease.

You may like to have some support behind your knees to relieve pressure from your lower back,

A pillow behind your head,

A blanket to cover your body,

And perhaps something to block the light from your eyes.

Take all the time you need to adjust your body so that you can relax into stillness.

Notice if there's anything you can do to get even 1% more comfortable.

When you're ready,

Let your body come to rest and be still.

Let your forehead soften.

Relax your jaw.

Relax your eyes.

Feel yourself starting to let go of the grip of tension as you allow the Earth's gravitational pull to gently draw your body back and down.

Feel your whole body softening,

Releasing,

And surrendering into the comforting embrace of Mother Earth,

As if you were an infant wrapped in a warm blanket and cradled in loving arms,

Safely held,

Protected,

And nurtured.

Take a deep breath in,

And a long breath out.

With your next deep breath,

Seal your lips and let out a gentle hum.

Deep full breath in,

Slow gentle hum through the nose.

Go ahead and take three more breaths like this at your own pace.

Notice the soothing effects of the humming vibration on your body and mind.

Notice the quiet stillness that fills the atmosphere around you.

Notice the weight of your body resting on the Earth.

Your breath moving in and out of your body.

The gentle touch of air on your skin.

Notice your ears listening,

Listening to sound waves flowing in and out of the ears.

Did you sense the subtle current of energy at your heart space?

The gentle pulsation of your heartbeat?

You might imagine your awareness drawing into the center of your heart now,

As if your heart was lovingly calling you home.

Calling you home to your heart.

From this sacred space,

Begin to welcome the voice of your inner wisdom by inviting your sankalpa,

Your heart's wish to arise.

If you're not currently working with a sankalpa,

You might use the words,

I am grounded and centered in my true self.

Inwardly stating your sankalpa three times with sincerity.

Now,

Following the guidance of my voice,

Allow your attention to move through your body,

Shifting from one point to the next.

As if you were planting a seed of your conscious awareness in each region of your body.

Beginning with the mind's eye center in the middle of the forehead.

Planting a seed of awareness at the mind's eye center.

Rotating to the top of the head,

The back of the head,

The right ear,

Deep inside of the right ear,

The left ear,

Deep inside of the left ear.

Notice both ears listening.

Both ears awake and aware.

Both eyes resting deeply in their sockets.

The space behind the eyes.

The space around the eyes.

Sense the tongue resting in the mouth.

The roof of the mouth.

Inside the right cheek.

Inside the left cheek.

The whole lower jaw.

Base of the throat.

The right shoulder.

Right elbow.

Wrist.

Thumb.

First finger.

Second finger.

Third finger.

Little finger.

Wrist.

Elbow.

Shoulder.

Base of the throat.

The left shoulder.

Left elbow.

Wrist.

Thumb.

Base of the throat.

Left shoulder.

Thumb.

First finger.

Second finger.

Third finger.

Little finger.

Wrist.

Elbow.

Shoulder.

Base of the throat.

Middle of the chest.

Anchoring all of your awareness in the middle of the chest.

Navel center.

Pubic bone.

Right hip.

Right knee.

Ankle.

Big toe.

Second.

Toe.

Third toe.

Fourth toe.

Little toe.

Ankle.

Knee.

Hip.

Pubic bone.

Over to the left hip.

Left knee.

Ankle.

Big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Ankle.

Knee.

Hip.

Pubic bone.

Tailbone.

Sacrum.

The whole length of the spine.

Become aware of the entire length of the spine.

The back of the neck.

Back of the head.

Top of the head.

The whole back of the body from the top of the head to the bottoms of the feet.

The whole front of the body from the bottoms of the feet to the top of the head.

The whole body resting deeply.

On the earth.

Calm and relaxed.

Notice the sensation of your breath.

Moving in and out of your body.

Feel your whole body breathing.

Naturally.

Effortlessly.

Feel the automatic ebb and flow of the breath.

The whole body gently expanding on the inhale and releasing on the exhale.

Feeling and sensing the rhythm of the breath.

Relaxing.

Easy,

Relaxed breath.

Flowing in.

Flowing out.

Now could you imagine the breath moving in through the bottoms of your feet as you inhale and traveling up to the crown of the head.

And on the exhale the breath releases from the crown of the head to the bottoms of the feet.

Just imagining the breath moving in through the feet,

Flowing up to the top of the head,

And moving out from the top of the head to the bottoms of the feet.

The breath cascading up and down like ocean waves washing over your whole body.

Inhaling from feet to head.

Exhaling from head to feet.

Waves of breath rolling in.

Rolling out.

Breathing into the feet up to the top of the head.

Breathing out of the head down to the feet.

Releasing this now.

And inviting awareness to settle into the right side of the body.

Imagine you could draw a line down the middle of your body,

And focus your attention on the right side while the left side fades away.

Notice the hum and buzz of the cells in the right side of the body.

The tiny lively sensations changing in every moment.

Radiant life force energy surging through the right side body.

Floating attention to the left side of the body now,

While the right side dissolves.

Sensing the aliveness of the left side of the body.

Subtle pulsations and vibrations.

The left side body buzzing with vitality.

A whole world of tiny vibrations reverberating through the left side body.

Welcoming both sides of the body now,

Left and right.

Both sides of the body together as one.

The whole body unified.

Each and every cell pulsing in harmony.

The whole entire body alive and vibrant.

One unified field of consciousness,

Beaming with life force.

Beaming with life force.

Could you sense a current of energy flowing through your body,

From the back of the head and neck,

Down into the spine,

To the legs and feet,

And from the bottoms of the feet,

Could you imagine strong tree roots growing down into the earth.

Powerful energetic roots plunging down through the layers of the earth,

Spreading out in all directions,

Connecting into the vast underground network of life,

And reaching all the way down to the core of the earth,

To Mother Earth's luminous heart.

As you plug into the calming,

Nurturing vibrations of the planet,

You might get a sense that Mother Earth is welcoming you.

Welcoming you to abide in her beautiful refuge of love and support.

Welcoming you home to your connection with nature,

And perhaps the sense of inner peace that it brings you.

And as you're resting here in the comfort of her gentle,

Grounding embrace,

You might imagine that you could recharge your battery and replenish your energy with the abundant vitality that the earth has to offer you.

Could you see and sense your roots drawing up nourishing prana,

Life force from deep within the earth?

A shimmering river of rich life force energy flowing up through your roots,

Into the soles of your feet,

And into your whole body.

Stabilizing and revitalizing each and every cell of your being with the medicinal frequencies of Mother Nature.

You might imagine that the earth's heartbeat,

The pulse of the natural world,

And your heartbeat are synchronizing in rhythm.

Mother Earth's heart at the core of the planet,

And your heart at the core of your body,

Fully connected and beating together as one.

Imagine warm,

Undulating waves of energy entraining every cell in your body to pulse in harmony with the natural melodies of the earth.

Merging your heartbeat with Mother Earth's heartbeat.

Connecting the song of your heart with the song of the earth.

The tranquil cadence of Mother Nature's cycles,

Seasons,

And rhythms,

Soothing each one of your trillions of cells like a sweet lullaby.

Just imagining your whole body and being in perfect vibrational harmony with the earth and with all life on the planet.

One unified pulse connecting you to every blade of grass,

Every drop of water,

And every grain of sand.

Like the hypnotic beat of a drum,

This gentle pulsation connects you to the symphony of nature.

One wave of energy rippling from the center of the earth to the center of your heart,

Attuning you to your natural primordial state of being as a beloved child of this earth,

And grounding your body,

Mind,

And spirit in the nourishing sanctuary of this beautiful blue planet.

Deep blue oceans,

Vast green forests,

Towering snow-peaked mountains,

Might you rest back as awareness now,

Awareness as vast as the sky above the earth,

Surrendering into the awareness that's already here.

Resting back into the endless spaciousness of presence,

Silent,

Boundless,

And free.

Resting back into the endless spaciousness of presence,

Silent,

Boundless consciousness,

Existing as pure awareness in this infinite now moment.

Here in this space of relaxed conscious awareness,

Could you plant the seed of your sankalpa,

Your heart's wish,

I am grounded and centered in my true self.

Can you feel the energy of your sankalpa vibrating in every cell of your body?

Might you bring your awareness into your whole being,

And start to notice your ears listening,

Notice the air on your skin,

Notice your body breathing in and out,

Notice your breath,

Notice your body breathing in and out,

Can you sense the shape and density of your body,

And the points of your body that are touching the surface underneath you?

As you're starting to slowly awaken your body,

You might like to take a deep breath in,

And release through the mouth.

Again,

Deep breath in,

Releasing through the mouth,

And releasing through the mouth.

One more time,

Breathe in,

And out.

When you feel ready,

Start to invite some gentle movement into the body,

You might like to softly wiggle your fingers and toes,

Slowly move your head back and forth,

Or stretch your arms and legs,

Perhaps rolling over onto your side,

And taking a few more moments to integrate,

Sensing the ground beneath your body,

And remembering the special bond and connection you share with Mother Earth,

When it feels right for you,

Softly flutter your eyes open,

And give yourself a few moments to reorient to your space,

Remembering that there's no rush,

Thank you for practicing with me today,

May you walk this Earth knowing that you are forever loved,

Supported,

And held.

From my heart to yours,

Namaste.

Namaste.

Reviews

Fastest forty minutes, wonderful! Thank you 🙏 🤩 ✨

Your voice is magical. It really relaxed me. Beautiful yoga nidra session. Thank you!

Drift off to sleep every time to this meditation! Amazing

Very relaxing, I love your voice and the way you conduct to relax. The music is beautiful too

Divine guidance I loved this Nidra journey

Thank you for a gentle and loving practice. It is beautifully paced and your voice is very relaxing to listen to. Wonderful! 🙏

Just listened to this again after waking in the early hours and it relaxed me enough that I went back to sleep. I’m so grateful ! 🙏

This was blissful and a nervous system blessing, so much that I drifted off twice. Thank you. 🙏🏻

Rxcept for the humming exhale, which I didn’t do since my partner was asleep, this practice was very relaxing, providing me rest after waking too early.

Wow I absolutely loved this deeply healing practice. I will return often 🙏💕✨

I felt wonderful after this meditation. Beautiful voice, gentle and very calming just perfect. Thank you 🙏

This has fast become a favorite. The breathwork and grounding practice are so supportive!

Thank you so much 🙏💕 I have heart felt gratitude. That practice was beyond words

Thank you so much for this wonderful gift of yours to share within your own personal journey of life I appreciate it so much thank you 🙏

That was amazing and so relaxing!

So nurturing!!

Lovely Tha

I feel rejuvenated, grounded and centered.

Namasté 🙏

Wonderful guidance, thank you 😊

Fantastic!!! 🙏🏽 namaste

Just beautiful- I look forward to practicing with you again. Many blessings!💚🙏