Yoga Nidra For Root Chakra
Drift off into a state of lucid dreaming where you'll active and balance the root chakra by remembering your connection to and support from the divine. This practice will restore the body both mentally and physically, and will help to cultivate inner peace.
Transcript
Namaste.
Welcome to this guided yoga nidra practice.
For this journey,
Find a comfortable place to lie down.
You may choose to use an eye mask and it's recommended to use a blanket as this is a cooling practice.
Take a few moments to settle in.
As you begin to settle in,
Tune in to the natural rhythm of the breath and without altering it,
Just noticing the texture of the breath.
Noticing the quality of the breath now.
As you take a full belly breath in,
Feel the body expand against the surface beneath you.
And as you exhale,
Feel the body sink even deeper.
Begin to notice the weight of your body against Mother Earth.
Feel the heels pressing into the earth now.
Notice the weight of your calves,
The weight of the buttock.
Feel the mid-back.
Notice the weight of the shoulders sinking into Mother Earth.
Feel the weight of the back of the arms and the hands.
Noticing the heaviness of the back of the head,
The body relaxing even deeper with each exhale breath.
Begin to draw your awareness to the spaces between body and earth.
Notice the tiny pockets of air between the spaces such as the Achilles,
Back of the knee,
Low back,
And back of the neck.
Feel the space between body and earth.
Now allow for your awareness to shift to the nose.
Feel the gentle flow of oxygen in through each nostril.
Notice any smells you can recognize.
Become aware now of the mouth.
Feel the lips slightly part as you release any tension in the jaw.
Become aware of the taste in your mouth.
Notice the placement of the tongue and allow for the tongue to fall heavy and wide towards the back of the palate.
Awareness shifting now to the eyes.
Release any tension in the brows.
Feel the eyelids heavy upon the eyes.
Notice the eyes growing heavier within their sockets.
Become aware of what you see.
Perhaps darkness,
Maybe spots of light or color.
Simply notice.
Now become aware of the ears.
Notice any sounds you hear far,
Far away from you.
Jumping from sound to sound without judgment.
Become aware of the sounds you hear closer to you.
Again,
Jumping from sound to sound and coming home to the sound of your own breath.
As you stay present with the sound of my voice.
Take a moment now to set an intention,
Your Sankalpa for this practice.
You're welcome to use the mantra,
I am divinely supported and protected.
I am divinely supported and protected.
Mentally repeat the Sankalpa three times in your mind's eye.
Now draw the awareness to the left hand.
Feel the left hand,
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Left hand pinky finger,
Palm of the left hand,
Back of the hand.
Awareness to the left wrist,
Forearm,
Elbow,
Eye of the elbow.
Awareness to the upper arm,
The left shoulder,
Armpit,
Left side of the torso.
Awareness to the left hip,
Thigh,
Knee,
Back of the left knee,
Shin,
Calf.
Now become aware of the left ankle,
Heel of the left foot,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
The whole left foot.
Feel the whole left foot.
Now become aware of the right hand.
Feel the right hand,
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Right hand pinky finger,
Palm of the right hand,
Back of the hand.
Awareness to the right wrist,
Forearm,
Elbow,
Eye of the elbow,
Upper arm.
Awareness to the right shoulder,
Armpit,
Right side of the torso,
The right hip,
Thigh,
Knee,
Back of the right knee,
Shin,
Calf.
Now become aware of the right ankle,
Heel of the right foot,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe,
The whole right foot.
Feel the whole right foot.
Now become aware of the back body.
Feel the whole back body,
Left buttock,
Right buttock,
Low back,
Mid back,
Upper back,
Left shoulder blade,
Right shoulder blade,
Back of the neck,
Back of the head.
Awareness to the crown of the head.
Feel the crown of the head,
Forehead,
Left eyebrow,
Right eyebrow.
Notice the space between the brows.
Feel the space between the brows.
Left eye,
Right eye,
Left temple,
Right temple,
Left cheek,
Right cheek,
Left nostril,
Right nostril.
Awareness to the tip of the nose.
Feel the tip of the nose,
Upper lip,
Top lip,
Lower lip.
Awareness to the chin,
Throat,
Left side of the collarbone,
Right side of the collarbone,
Left side of the chest,
Right side of the chest,
Upper belly,
Lower belly,
Both hips,
Both thighs,
Both knees,
Both shins,
Both ankles,
Both feet,
The whole body together.
Feel the whole body together.
Awareness shifting to the breath.
Feel the subtle rise and fall of the chest with each exhale.
Begin to slow the breath.
Inhaling for 5,
4,
3,
2,
1.
Holding for 5,
4,
3,
2,
1.
Exhale for 5,
4,
3,
2,
1.
Hold 5,
4,
3,
2,
And 1.
Inhale.
Hold at the top.
Exhale.
Hold at the bottom.
Inhale for 5.
Hold at the top.
Exhale for 5.
Hold at the bottom.
Inhale for 5.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
And hold.
Inhale.
Hold at the top.
Exhale.
Release.
Hold at the bottom.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold at the top.
Exhale.
Release.
Hold at the bottom.
Continue for three more rounds of box breath at your own pace.
If you need to lengthen or shorten your inhales,
Exhales,
And holds,
You are welcome to do so.
Now release awareness of the breath.
Return to the natural rhythm.
No need to control the breath any longer.
Feel the natural rhythm.
Now begin to awaken a feeling of heaviness within the body.
Notice where heaviness first arrives within the body.
Notice if the sensation of heaviness has a shape.
Notice if the sensation has a color.
Feel the body heavy.
Now release heaviness and awaken a sensation of light within the body.
Draw awareness to the point of origin of lightness within the body.
Feel the body growing lighter with each inhale.
Feel light now.
Now release the sensation of light and recall a feeling of heaviness.
Feel the body heavy as a boulder.
Feel the bones heavy.
Feel the muscles heavy.
Feel the skin heavy.
Allow for the sensation of heaviness to spread throughout each and every limb and release.
Recall the sensation of light within the body.
Light as a feather drifting in the wind.
Feel light now.
Begin to alternate between heaviness and light on your own.
Feel heavy and then feel light alternating between heaviness and light now.
Now notice both sensations heaviness and light present simultaneously.
Feel both together and release.
Imagine as though you find yourself lying on a cool forest floor curled into the fetal position.
The forest floor is soft and has a coolness to it.
It's early in the morning and you can hear birds begin to chirp high up in the treetops singing songs to one another.
A joyous start to the day.
Sunlight begins to filter in through the leaves of the trees that surround you.
As the sunlight kisses your skin it begins to warm you.
It feels like that of a warm embrace of a loved one.
You slowly press yourself up and begin to take in the environment around you.
Surrounded by beautiful redwood trees stretching wide and tall.
You realize you're right in the center of this halo of redwoods and you feel deeply held in this moment.
As you gaze around at the trees an iridescent butterfly captures your attention.
Its rainbow wings vibrating floating in the wind.
Your vision is sharp and it's as though you can see every color,
Every detail of the wings.
You're truly captivated by its beauty.
You feel a deep sense of connection to this butterfly.
It's as though the butterfly has shown up as a spirit guide for you in this moment.
As the butterfly dances just a few inches off the forest floor you begin to tune in to your intuition and you ask the butterfly what messages do you have from you now.
As you listen to the butterfly you feel a sense of deep connection to all beings and to this beautiful planet.
You feel in your heart the support that is available to you every minute of every day.
As you lie back down on the forest floor it's as though you can feel the root network beneath you cradling you.
You feel at peace.
Invite in a deeper breath.
Feel the body expand against the surface beneath you.
Utilize the breath as your gentle guide home to this physical form.
Allow for the body to remain still as you invite subtle movement into the fingertips pressing the thumb into each one of the fingertips creating a closed circuit of energy within the body.
Coming back into stillness as you take a moment to reconnect with your son Copa from the beginning of this journey.
I am divinely supported and protected.
Mentally repeat your son Copa three times in your mind's eye inviting subtle movement now into the toes spreading the toes wide and alternating between pointing and flexing bring the arms above head interlace the fingers flip the palms away from you and take up as much space as you possibly can.
You're welcome to stay exactly as you are or make your way into the fetal position on your favorite side.
Wherever you are flip your palms face down upon the earth upon the earth sending love and gratitude to her now.
Thank you for holding and nourishing me each and every day Pachamama.
With your hands placed over your heart sending love to yourself for creating time and space for this practice.
As you're ready you can press yourself into a seated position bringing the palms together at the heart center feeling the beat of your own heart.
Thank you for joining me on this journey today.
The divine light in me honors and reflects the divine light in you.
Namaste.
4.6 (43)
Recent Reviews
Kay
December 17, 2024
Wonderful yoga nidra. Feel rested, grounded and connected. Lovely voice and guidance. 💗
Denise
December 22, 2023
Sheldan, I want to thank you for such a beautiful practice. Your words, voice and pacing are so comforting it put me into a deep sleep. All my appreciation.