Muladhara (Root) Chakra Yoga Nidra

Please enjoy this guided meditation with binaural beats, focused on the root chakra. This chakra represents grounding, stability, security, and survival. The root chakra calls us to pay closer attention to our basic needs; food, water, shelter, safety, close relationships. This guided meditation will take you into deep relaxation, focusing on releasing fear and anxiety, and building a felt sense of sense of safety and support. You will feel calm and grounded upon completion.

Transcript

Hi,

Catherine here from Yoga Narasaka.

Welcome to today's practice.

We will be practicing Yoga Nidra or Yogic Sleep.

This type of yoga does not require any movement.

All you need to do is lie down in a comfortable position and listen to my voice.

You will be in a reclined position for the entirety of the practice,

So make sure that you have somewhere to lie down either on your yoga mat or a bed or couch.

You may want to pause the audio for a moment to find a pillow,

Blanket or sleep mask to ensure that you're totally comfortable.

You may choose to lie on your back in savasana or on your side in the fetal position.

I will guide you into deep relaxation using a variety of techniques including breath work,

A body scan and visualization.

You may not remember all that is said during the practice as we reach deeper states of relaxation,

But your subconscious will receive the information.

Remember that there is no wrong way to do Yoga Nidra.

Trust that you will get what you need out of the practice.

Settling in now the practice of Yoga Nidra,

Is there anything you can do to ensure that the body is even 5% more comfortable?

Perhaps placing an extra pillow beneath the head,

Neck,

Low back or knees.

Pulling a soft blanket over the body for warmth.

You might place a sleep mask over the eyes or you might let them flutter closed.

Letting the low back sink into the support of the earth.

Finding comfort,

Aiming to settle into stillness.

Making any final movements you need,

But knowing that you may move at any time during your practice if you need.

In Yoga Nidra we practice sankalpa.

A sankalpa is similar to an affirmation or intention.

It is a heart's desire expressed as if it has already been realized in the present.

This is a mantra we place within our heart to call on throughout the practice of Yoga Nidra.

The theme of our practice today is the Muladhara or root chakra.

The mantra of the Muladhara chakra is I am.

This is an affirmation to ourselves that we are here,

We are present,

We are grounded and we are safe.

Repeat this to yourself three times.

Inhale,

I am and exhale.

Inhale,

I am and exhale.

Inhale,

I am and exhale.

Let's continue our practice by focusing our attention on the physical body.

Take a moment to let your mind focus on any sensations that might be present in the body.

If you sense any discomfort,

Feel free to make any movements you need to feel totally relaxed.

Begin by feeling the earth beneath you.

You may literally be lying on the earth or you may be lying on a surface that is connected to the earth.

Either way,

Take notice of the energy that you find here.

Heavy,

Dense,

Supportive,

Secure.

Feel all of the points of the body that are connected directly to this energy source.

The back of the head,

Shoulder blades,

Each vertebrae of the spine.

From the neck to the tailbone,

The backs of the arms,

The backs of the legs,

The heels of the feet.

Imagine that grounding energy as a soft red glow emanating from where the body touches the earth.

Take a deep breath in,

Imagining the light growing brighter on the inhale and let a long sigh out,

Imagining the light dimming on the exhale.

Inhale brighter,

Exhale softer.

Inhale brighter,

Exhale softer.

Bring your attention to where the tailbone connects with the earth.

Drawing energy up,

The soft red light begins to fill the pelvic bowl from the tailbone up to the pubic bone and out to both of the hips,

Glowing softly with the breath,

Stable,

Supportive energy.

Sense the backs of the legs against the earth,

Again drawing grounding energy up from the backs of the legs to the tops of the thighs and the shins and all the way down to the soles of the feet.

The whole lower body feeling strong,

Connected,

Secure.

Take a moment to allow your attention to come back to the tailbone.

Imagine the soft red glow lighting up each vertebrae from the tailbone up towards the neck,

One vertebrae at a time all the way up the spine,

Grounded against the support of the earth,

Drawing energy up towards the belly,

The chest,

And the collarbones until the whole torso is filled with soft glowing light.

Sense the rounded bone at the base of the neck,

The back of the head resting on the earth.

Bring that safe,

Secure energy up through the head and neck,

Replacing any tension with relaxation.

Relaxing the tongue away from the teeth as the soft red glow of grounding energy fills the head,

Loosening the jaw,

The space between the eyebrows.

Feel the whole body bathed in healing,

Grounding light.

You are safe.

You are secure.

You are grounded.

Bringing your attention to the breath now,

Witnessing its natural rhythm,

The gentle movement of air in and out of the nostrils,

Noticing that you have been breathing this whole time without even having to think about it,

Feeling the body now breathing itself.

The seed sound of the Muladhara chakra is the sound lam.

Let's chant the sound three times,

Either out loud or in your mind,

Imagining the sound coming from the energy center of the tailbone area and resonating throughout the whole body.

Take a deep breath in.

Lam.

Lam.

Lam.

Lam.

Lam.

Letting the breath return back to its natural rhythm,

Focusing on the sensation of the belly and chest rising and falling with each inhale and exhale,

Focusing on the sensation of the belly and chest rising and falling with each inhale and exhale.

Can you imagine the feeling of safety?

How does that feel in your body?

Warm on the skin,

Perhaps.

A sensation of comfort in the stomach,

Not too empty nor too full,

Muscles relaxed.

Perhaps you might even find images in your mind or smells or tastes of a safe place or safe time in your life when you felt grounded,

Stable,

Secure.

When all of your needs were met and you felt safe,

Take a moment to scan through the body mentally,

Noticing what it feels like when you invite the sensations that safety and stability bring to you.

Now,

Imagine how the body might feel if your needs were not met.

You might feel cold or shaky.

You might feel a slight restriction in the throat or clenching in the gut.

Your breath might be a little strained.

There is a general sense of unease.

Know that any time that you feel this fear or anxiety,

You have the capability to slow down,

Turn inwards,

And sense where you need to bring your loving attention.

Can you draw upon that grounding earth energy,

That soft,

Red,

Comforting light,

And send it through the body,

Replacing any felt sense of unease or tension with comfort,

Safety,

And support,

Bringing warmth and softness to each and every part of the body,

From the head to the toes,

Filling the whole body with that felt sense of safety,

Stability,

And security,

Drawing grounding energy up from the earth,

Feeling totally relaxed,

Totally safe.

Let your mind be free of attention to the body and the breath,

And let your mind's eye wander as I guide you through some visualizations.

Take notice of the images that visit you from this dreamlike state of consciousness.

Imagine a lotus flower floating just above the body as if floating on water at the point where both of your legs meet.

It is a beautiful,

Deep shade of red,

Glowing brighter on the inhale and softer with the exhale.

As you focus on it,

It begins to open as you inhale,

Unfurling its petals as if opening to the sun.

As you exhale,

It begins to close as if signaled by the moon,

Opening and closing,

Glowing brighter and softer,

Undulating on invisible waves.

I will list some images now,

Let them float up to the surface and fade away.

The number four,

Four items,

Your subconscious may choose what these items are.

Four items,

Four walls,

A room,

A house,

A triangle,

A triangle,

A tree.

Imagine now that you're standing at the base of that beautiful tree.

You can imagine any type of tree you like,

Perhaps one that you've seen before or perhaps one that is showing itself to you in your mind's eye.

Notice the thickness of the bark,

The width of the trunk.

Imagine how many years this tree has spent drawing water and nutrients up from the earth to feed its branches.

Imagine all the tiny little capillaries and fibers that pass all this energy up,

Up and up to the highest point of the tree.

Notice the width of the crown of the tree,

How much space the canopy takes up shading the earth below,

Protecting any roots that may have popped out of the earth.

Consider that the root system is often two,

Three,

Four or more times the size of the canopy that you can see above you.

Imagine the roots deep beneath the soil extending in all directions,

Intertwining,

Intermingling with other plants and trees,

Intertwining,

Intermingling with other plants and trees.

Under the surface of the earth,

The temperature and moisture are relatively constant.

Although there may be a storm above the surface of the earth,

Down below things are generally always the same.

Consider that although the wind may blow the branches of the tree,

The roots will hold fast.

Our strength often lies in places we forget to look.

Know that you too have this network of strong roots within yourself that connect to the earth and those around you.

You have the capability to nourish yourself and to stand strong when you are attested in a storm.

Remember your sankalpa now.

I am.

I am.

I am.

Reaffirming to yourself that you are still here.

You are present on this earth and in this moment.

You are safe.

You are grounded.

You are stable.

You are strong.

You have everything you need within you already.

Bringing your attention back to the breath now.

Focusing on the sensation of breath in the nostrils.

Cool air in.

Warm air out.

The feeling of the breath as it touches the roof of the mouth and the back of the throat.

All the way down and into the lungs.

Expanding outwards.

Pressing the ribcage.

Expanding the spaces between the ribs.

And the sensation of the lungs compressing.

Sending air back up and out.

Inhaling for a count of four.

Exhaling for a count of four.

Inhaling for.

Exhaling for.

Inhaling.

Exhaling.

Exhaling.

Exhaling.

Coming back into the physical body.

Feeling warmth.

Perhaps under clothing or blankets.

Feeling coolness on exposed skin.

Perhaps on the cheeks or the ears.

Sensing any sounds in the room around you.

Smells.

Tastes.

Noticing the light behind the eyelids.

Perhaps fluttering them open.

Beginning to adjust to the light.

Wiggling the fingers and toes.

Taking a big stretch if it feels good.

Tensing all the muscles on the inhale.

And sighing on the exhale.

Releasing any tension.

Repeating this a few times.

Tensing.

And relaxing.

Tensing.

And relaxing.

Moving slowly and mindfully now.

Rolling over to one side.

Taking a moment here to rest and reawaken.

Moving with intention.

Pressing up to a seated position.

Concluding your practice of yoga nidra today.

Bringing hands to heart center.

Giving yourself a gentle bow.

Thank you for showing up for yourself and taking the time to practice with me.

The light in me sees and honors the light within you.

Reviews

Thank you Catherine!
Very enjoyable and beneficial.
Resonated with this beautiful sweet soothing practice.
Blessings to all!

Real 🙏

Thank you so deeply, experienced a wonderful deep safety that I have never been able to provide within my own body before.. what a wonderful guidance! Namastè, Iris

Such a beautiful nidra celebrating our root chakra. With so much thanks for your wonderful gift, Catherine.

Very nice practice

Namaste 🙏

I really like your style of nidra with the color and sensations. I’ll think of the tree often.

I love how you use color inthese chakra meditations. I hope you post your others. Thank you!