Yoga Nidra For The Root Chakra
by Lisa Walker
This is a Yoga Nidra practice designed to connect with the root chakra, providing a sense of ground, self-awareness, and connection. This practice takes one through the stages of relaxation to result in the state of Nidra. A state that contains awareness without attachment to results, mind, or body. Simply aware of being, with no direct sense of doing. Yoga Nidra is restorative, relaxing, and healing for the body, mind, and spirit.
Transcript
Welcome to your practice of Yoganidra.
Make sure that you're in a comfortable seat or maybe you're lying down.
If you're choosing to do this practice before you go to bed,
Make sure that you are comfortable and warm,
Arms extending out to the side.
Create some space between your heels,
Allowing the feet to just drape out to the left and the right.
You can also do this practice seated in a chair or on a sofa,
Making sure your feet are on the floor.
If you are choosing to lie down,
Once again,
Make sure that you feel supported and you cover yourself with a blanket as we tend to get a little cool as we rest in stillness.
Make any final adjustments to find ease in your seat and this practice of Yoganidra begins now.
Begin to feel your body.
Notice the weight of your body,
The weight of your bones,
The feel of the atmosphere on your skin.
Noticing all of your senses,
Your sense of sight with eyes closed,
Still able to discern the lightness or darkness of the room,
Your sense of smell,
Feeling the air passing through your nostrils,
Noticing any sense or smells that might travel along with the breath,
Noticing your sense of taste,
Dryness or moisture in your mouth,
Your sense of hearing,
Noticing the sounds inside of your room and the sounds outside of your space,
Allowing all of your senses to be recognized and then dropping each sense away one by one until all that remains is your auditory sense,
Allowing yourself to be aware of the sounds in your room,
The sounds of my voice and maybe even a gentle sound of music if you've chosen to add that to your practice.
Begin to feel down into your left leg.
Tense all the muscles in your left leg as you lift your heel off of the floor.
Hold your breath for a moment.
As you exhale out your mouth,
Release,
Feeling your left leg heavy as a weight,
Releasing back to the floor or your cushion,
Your bed.
Now feel your right leg.
Tense all the muscles in the right leg,
Lifting your right heel off of the floor or the bed.
And as you exhale,
Release fully out the mouth and drop your right leg.
Feel the weight.
Give a little shake of the right and the left leg.
And then feel the weight of your left arm,
Lifting your hand,
Your arm off of the floor,
Away from the chair and tensing all the muscles as you inhale,
Pause.
Exhale,
Release fully your left arm back to its original position,
Feeling the weight of all the bones,
The muscles,
Ligaments.
Feel the weight of your right arm lifting off of the floor away from your body.
Begin to tense all the muscles of the right arm.
Pause as you inhale deeply and exhale out your mouth,
Release,
Let your right arm fall back to its original position.
A gentle shake of the arms from side to side,
Releasing any remaining tension.
Gently roll your head from side to side,
Lifting and lowering your head off of the floor or tilting your chin in towards your chest and gently looking up towards the sky.
Begin to curl up your nose and purse your lips,
Quenching your eyes.
Inhale deeply,
Hold this tightness,
This tension,
And exhale out your mouth,
Let it all go,
Release.
Take a moment here to set an intention for your practice,
Stating your desire for this practice in a short positive statement as if it has already come true.
Maybe simply,
I am healthy,
I am loved,
Or I am.
State this intention quietly to yourself three times.
Now bring your awareness to your third eye center,
Space between your eyebrows,
Feel that space soften,
Relax.
Aware of the base of your throat,
Relax.
Your right shoulder,
Relax.
Right elbow,
Right wrist,
The tip of your right thumb,
Relax.
First finger,
Second finger,
Third finger,
And fourth.
Relax all five fingers on your right hand,
Right wrist,
Right elbow,
Right shoulder,
Relax.
Base of your throat,
Left shoulder,
Relax.
Left elbow,
Left wrist,
Tip of your left thumb,
Relax.
First finger,
Second finger,
Third finger,
And fourth.
Relax all five fingers on your left hand,
Left wrist,
Left elbow,
Left shoulder,
Relax.
Base of your throat,
Center of your chest,
Right chest,
Relax.
Center of your chest,
Left chest,
Relax.
Center of your chest,
Top of your sacrum,
Reproductive center,
Relax.
Right hip,
Right knee,
Right ankle,
Tip of your right big toe,
Relax.
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Relax all five toes on your right foot,
Right ankle,
Right knee,
Right hip,
Relax.
Top of your sacrum,
Reproductive center,
Relax.
Left hip,
Left knee,
Left ankle,
Tip of your left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth.
Relax all five toes on your left foot,
Left ankle,
Left knee,
Left hip,
Relax.
Top of your sacrum,
Center of your chest,
Base of your throat,
Third eye center,
Relax.
Feel your hips and pelvis rooted and connected to the floor or your seat.
Feel your right hip bone,
Center of your sacrum,
Tailbone,
Tip of your tailbone,
Center of your sacrum,
Left hip bone.
Feel the right thigh bone heavy and secure in the right hip socket.
Notice the pelvic bowl cradling reproductive organs.
Feel the left thigh bone heavy,
Secure in its place in the left hip socket.
The pelvic bowl grounded,
Open and receptive to the energy that lies at the base of the tailbone,
That which we call the root chakra.
Notice the top of your sacrum,
Lower abdomen,
The navel center,
Relax.
Upper abdomen,
Center of the chest,
Base of the throat.
And once again settling at the space between your eyebrows,
The third eye center.
Notice your body heavy and relaxed.
Feel your breath.
Notice the air coolly passing through your nostrils,
Down your throat.
Notice your chest and rib cage expand.
As you exhale,
Notice your chest and rib cage contract.
The air is now warm,
Passing across the top of your lip.
Aware and awake of your breath and your body,
Happy and relaxed.
Notice this natural effortless breath.
Feel the ease of it,
The wonder of it,
The simplicity.
Begin to count your breaths,
Counting from 27 to 1.
27 inhale,
Chest and rib cage expand.
27 exhale,
Chest and rib cage contract.
26 inhale,
Chest and rib cage expand.
26 exhale,
Chest and rib cage contract.
And so on.
Continue counting in this way.
Continue counting until you hear my voice again.
If you lose your way,
Drift off or simply forget where you are.
Simply begin again from 27.
Continue counting your breaths.
27,
28,
29,
30,
32,
33,
34,
35,
36,
37,
38,
39,
40,
41,
42,
43,
44,
45,
46,
47,
48,
48,
Now release the counting of these breaths.
Continue returning to your effortless breath.
Awake and aware of yourself,
Your body,
The fact that you are practicing yoga nidra.
Using your breath,
Begin to count once again,
Counting from 27 to 1 as before,
But counting in the manner that I instruct.
27 inhale,
27 exhale,
26 inhale,
26 exhale.
Continue counting,
Reminding yourself that if you lose your way or get lost,
Just simply begin again from 27.
Once again counting until you hear my voice again.
27 inhale,
28 exhale,
29 inhale,
30 exhale,
30 exhale.
29 inhale,
30 exhale,
30 exhale,
30 exhale.
30 inhale,
30 exhale,
30 exhale.
I release the counting of these breaths.
Begin to notice a sensation of cold creeping into your body as if you were laying on a block of ice with few clothes on,
Feeling the coolness of the ice beneath you beginning to seep into your pores,
Into the bones.
You feel this cold causing you to shiver.
Begin to feel the sensation of cold.
You now notice that the perk of ice has changed to a hot rock.
As the steam rises off of the rock,
You feel the heat beneath you warming your body,
Gently warming you back up,
But then noticing that the heat is getting intense.
You begin to feel this heat penetrating your pores and into the bones,
Warming you from the inside out as you continue to get hotter and hotter and hotter you notice you begin to sweat.
Feel this heat now.
Now feel your body heavy,
Heavy on the floor,
Heavy in your seat as if every limb,
Every space in your body was just filled with sand.
You feel the weight,
You feel the solidness of your body,
You feel a sensation of sinking deeper and deeper down into your cushion,
Your bed.
You feel your body heavy,
Heavy.
Then releasing this sensation of heaviness,
Feel your body buoyant as if all the sand were draining out of your body,
Releasing the chains from which you're bound,
Feeling the body lifting gently off of the seat or bed.
Notice each limb getting lighter and lighter,
Floating just a bit off of the pore that you're on,
The seat that you're in.
Feel your body buoyant.
Draw your attention back to your third eye center.
Rest in this space for a few moments.
Begin to focus on the space slightly in front of your forehead.
Imagine there's a screen,
A miniature drive-in movie as if you were witnessing the trailer of your life,
Noticing any images,
Words,
Sensations or sounds that arise in this space.
Simply watching,
Unconcerned with any content or meaning of what it is that you are seeing.
Simply feel peaceful,
Curious to anything that arises here.
Breathe and notice what begins to appear.
Night 4 Allow your awareness to begin to slowly shift focus from the screen in front of your forehead.
Begin to see your sense,
Your awareness.
Begin to travel from this space back into the midbrain.
From this,
Begin to notice your spine,
The base of your skull as it attaches to the top of your spine.
Your attention slowly begins to move down your spine.
As you descend,
You notice the gentle spiraling of energy centers along the way at your throat,
Heart,
The solar plexus,
The navel,
And the base of your spine.
Sense or imagine that these centers appear to be the shape of small hurricanes just gently turning.
And I center as the energy emits out from the center,
These gentle clockwise spinning of energy.
And settle your attention to the base of your spine,
The tip of your tailbone,
To this center of energy at the root chakra,
The center associated with survival.
It hosts our sense of security or heightened sense of fear,
Anxiety.
It is the space that grounds us.
It is the energy that creates a sense of connection,
A recognition when all of our basic needs are met.
Food,
Shelter,
Notice this energy center.
Does this energy light the color of deep crimson red?
Does it seem faint or does it seem strong?
Have you been feeling anxious,
Ungrounded?
Or have you felt calm,
Nurtured,
Connected?
Notice this red ball of light spinning gently in a clockwise direction.
As your attention settles into the space,
Notice,
Begin to focus your love and compassion to this space.
Sense the more attention you give to this chakra,
Your root,
The brighter,
The more condensed the light becomes.
It feels dense,
Heavy,
Nurturing.
Feel a slight pulsation as the light spins just a bit faster and begins to glow just a bit brighter with each moment you focus.
And as it glows brighter,
You begin to feel more relaxed,
Heavier,
Grounded.
In the middle of this light,
You notice a root,
A tiny root beginning to emerge from the center of this light.
The root is drawn to the energy of the earth beneath you.
Notice the root getting longer and longer,
Beginning to burrow through the floor,
Seeking,
Searching to find the earth beneath the building that you're in.
This red light moves with the root and as the root grows longer and burrows deeper,
You begin to sense the energy of the earth climbing back towards you.
Our earth's energy pulsates at the same vibration as our own.
As your root chakra and your body welcome this grounding,
Centering energy,
Feel your hips heavy.
A sense of safety,
Peace and security begins to move through you.
You feel connected,
Grounded and open to the feeling of place this brings with it.
Sense the glow of red light begin to expand through your body.
Notice it moving up towards your heart and down towards your feet.
The root chakra gently moving its energy up your spine,
Spreading into your hips,
Your abdomen,
Your chest,
Heart center and down each arm to the fingertips.
Notice your body and spirit being liberated as the energy moves upwards to your crown chakra.
Until red light moves through your throat into your skull,
Passes through the third eye center and connects with your crown chakra.
Notice your body filled with this crimson red light.
Feel the healing power of this energy,
The release of anxiety,
The sense of fear dissipating,
Moving away from reactivity to observation to action.
Rest in this light.
Now begin to sense the red light receding back down your body towards its home at the base of your spine.
As it descends,
Feel the energies condensing,
Becoming more dense and supportive until it settles into that gently spinning ball of deep red light at the tip of your tailbone.
Allow the sensation of safety,
Grounding and rootedness to fill you with a deep sense of peace,
A full connection back to earth.
Begin to sense the root that has burrowed into the earth gently retracting,
Making its way back,
Back to the tip of your tailbone.
As it ascends,
It gently recoils.
Once it is completely enveloped by the red ball of energy,
Take a deep breath in and a full breath out.
Release any resistance to change,
To worry,
To lack and sense that you are cleansed and open to activate your root energy at any time to allow you to see that all your basic needs are met,
That you are grounded and capable of moving forward knowing that whatever comes,
That all will turn to your breath,
Noticing your body lying on the floor once again.
Now is the time to restate your intention that you stated earlier,
Restating it three times in the same words and the same energy that you stated the first time.
As you state the word,
Notice and feel in your body how it will be when your intention comes to fruition.
State your intention once again now.
Bring your awareness back to your breath.
Feel the weight of your body on the floor or in the chair once again.
More and more aware of the sounds inside this room.
Begin to make some gentle movements in your time making your way back into the present moment or simply drifting off to sleep.
This practice of yoga nidra is complete.
4.8 (47)
Recent Reviews
Bibi
October 18, 2024
Calming practice with a soothing voice. High quality audio. Thanks for sharing!
Denise
April 3, 2021
Lisa, such a wonderful nidra practice. Thank you so very, very much.