Yoga Nidra: Grounding & Expanding

Find a comfortable place free from distractions and join me for this guided Yoga Nidra practice. This practice will bring you relaxation and allow you to connect deeply with your self through awareness. Together we will explore our root connection to grounding while simultaneously finding our heart connection to expansion.

Transcript

For this practice,

It is important for us to be as comfortable as possible.

So wherever you are,

Make your space comfortable.

You can do this practice lying down.

You could even do this practice seated.

Find a space lying down or in a chair where you can relax your body,

Where you can be comfortable,

Where you can be free from distractions.

In Yoga Nidra,

We are practicing awareness.

As we go through this practice,

Your only job is to listen to my voice and follow my voice.

Try to stay with my voice and try to follow the invitations I give to you.

But as you move through this practice,

Have no expectations.

Make no judgments.

In this practice,

We have to just allow,

Just be.

You will be guided into a place of relaxation.

You will be guided into a place of resting awareness.

So in your comfortable space,

See if you can sink even more into your place of comfort.

Allow the body to let go,

To release to the earth or into your chair.

Take time to close the eyes.

See if you can make your body even more comfortable.

Look around.

Is there tension anywhere?

Release that tension.

Let go.

Sink.

I invite you to become aware of the space around you.

Begin by tuning in to the sounds you hear.

Just notice the sounds around you.

No judgments,

Just awareness.

Notice what you feel on your skin.

The air touching you,

Maybe your clothes,

Maybe a blanket.

Notice what you smell.

Notice the taste you have in your mouth.

And I invite you with your mind's eye to see yourself.

See yourself comfortably relaxed into the floor or your bed or your chair.

And bring your awareness now to your breath.

Just find the breath in the body.

Just feel your breath moving in and out.

And I invite you to bring your awareness to your heart space.

Feel your heart space.

Notice if you can feel your heart beating.

Maybe you can even hear the beat of your heart.

And with your awareness in your heart space,

I invite you to make your sankapa.

Your sankapa is your intention for this practice.

It is your heart's desire at this moment.

With your awareness in your heart space,

What's coming up for you?

What do you desire?

Make that into a statement.

Make it into a present tense,

Positive statement.

Your heart is desiring peace.

Your sankapa could be,

I am peace or I am on the road to peace or the universe wants to give me peace.

And say your sankapa three times to yourself.

I am.

I am.

I am.

And take a breath into your heart space and let your sankapa rest there.

And I invite you to bring your awareness to your body.

Feel your body relaxing.

Bring your awareness to your toes.

Feel your toes,

The tops of your feet.

Just notice the sensations of the toes.

Become aware of your ankles and your calves and your shins.

Your knees,

Your thighs,

Your hips.

Bring your awareness to your groin.

And feel the sensations of your lower belly,

Of your buttocks,

Of your upper belly,

Of your lower back,

Of your ribcage and chest,

The back middle body.

Become aware of your upper chest and your shoulders,

The shoulder blades on the back of your body.

Bring your awareness to the tips of your shoulders.

Draw that awareness down your arms to your biceps,

Triceps,

Elbows,

Forearms,

Wrists.

Come to the palms of your hands.

And become aware of your fingers,

All ten fingers.

Feel the sensations of your fingers.

And bring your awareness back to your heart space.

Draw that awareness up your neck to your face.

Feel your chin,

Your cheeks,

Your lips.

Be aware of your nose,

Your eyeballs,

Your ears,

Your eyebrows,

Your forehead,

The top of your head and the back of your head.

Become aware of the sensations of your whole face and head.

Now feel the entire body,

Full of sensation,

Relaxing,

Releasing,

Letting go.

Come back to your heart space.

In your heart space,

Visualize a beautiful emerald green light.

See the emerald green light growing in your heart space.

Allow that light to grow.

Allow the green light to move beyond your heart space.

Allow the green light to come out into your chest.

Allow the green light to come down your arms.

Allow the green light to move down your belly,

Your hips.

Allow the green light to move down your legs to your toes.

Allow the green light to move up from the heart,

Up your neck,

Your face.

Then allow the green light to move beyond your body,

Coming out the crown of your hand,

Out your fingertips,

Out the tips of your toes,

Expanding you out.

Allow the green light to expand you into the room.

Allow the green light to expand you beyond your space.

Allow the green light to expand you.

Feel the opening.

And gently bring the green light back in,

Into your space,

Into your body,

Into your heart.

Feel the green light in your heart.

And bring your awareness to the root of your body,

The core,

The root chakra.

Imagine the base of your body in your groin area,

A red light.

See a beautiful ruby red light,

The base of your body at your core.

Feel the red light rooting you to the earth.

Allow the red light to spread up your body,

Rooting your torso down to the earth as the red light moves up your chest.

Allow the red light to expand your arms,

Rooting them deeply to the earth.

Allow the red light to move down your legs,

Rooting them to the earth.

Allow the red light to move up your neck to your head,

Rooting you.

Allow the red light to pull you deeply into the earth.

Allow the red light to move beyond your body,

Sinking you down into the earth,

The red light moving down deeply.

Feel the rooting.

Gently bring the red light back into your body,

Back into your core,

Back into the root of your torso.

Bring your awareness back to your heart and the root of your body.

The same time,

See the green light of the heart.

See the red at the root of your body.

Allow both these lights,

Red and green,

To grow.

Allow the red to fill you with rooting,

Sinking sensations.

Allow the green to fill you with lifting,

Expanding sensations.

Allow the red and green to mix in the core of your body,

Feeling the lifting and the rooting together.

Allow this mix to grow into your body,

Red and green out your arms,

Arms rooting yet expanding,

Red and green down your legs,

Legs rooting yet expanding.

The red and green moving up your neck and your head,

Swirling.

The rooting of your head and the expanding.

Feel the body rooting deeply towards the earth yet expanding outwards,

Upwards at the same time.

Feel the rooting.

Feel the expanding.

Feel both these sensations in your body at the same time.

And bring the red green light back into your body,

Back into your torso,

Back into the core of your body.

Allow the swirl of light to separate,

Red moving down to your root,

Green up to your heart.

Rest there with the red and the green.

Rest there with the rooting and the expanding.

Rest there with the sensations.

Breathe into your heart and come back to your sankalpa,

Your heart's desire.

Say to yourself your heart's desire three times.

I am,

I am,

I am.

Feel your sankalpa resting in your heart space.

Feel your heart beating in your body.

Hear the beat of your heart.

And become aware of your breath.

Just feel the breath in your body.

And become aware of your body in your mind's eye.

See your body lying or sitting comfortably relaxed,

Released.

Become aware of the taste in your mouth,

The smell in your nose,

The touch you feel on your skin,

The sounds you hear around you.

As we end our yoga nidra practice,

We will move through the rest of the day,

The week ahead,

With the sense of grounding,

Stability,

Yet open to possibility.

Our yoga nidra will end with the sound of a bell in three,

Two,

One.

Your yoga nidra is over.

Gently begin to deepen your breath,

Slowly inhaling,

Exhaling.

Begin to wiggle your fingers,

Wiggle your toes,

Roll wrists,

Roll ankles,

Roll your head side to side.

Bring life into the body slowly.

And wherever you are,

Stretch your arms over your head,

If you can stretch your legs straight,

Stretch them too.

Stretch the whole body long and release.

You're laying down,

Roll to one side.

You're seated,

Just relax your hands on your belly or your thighs.

Take a pause.

And if you're on the ground,

Bring yourself up to a comfortable seat.

Everyone in your comfortable seat,

Bring your hands to your heart center.

Take a moment,

Feel your heart.

And gently bow your head to your heart.

And very gently allow your eyes to flutter open.

Lift your head and Namaste.

Have a beautiful day.

Reviews

Thank you

Thank you Veronica. A great yoga nidra to start the day.