Namaste.
This is Amanda.
Welcome to this Yoga Nidra for your Root Chakra,
Or Muladhara.
This first chakra,
Located at the base of your spine,
Is associated with the earth element.
It harnesses feelings of abundance,
Safety and security,
And a sense of being grounded,
Of being anchored in your body,
And connected to Mother Earth,
Even in the most turbulent of times.
Focusing on this chakra will help you overcome feelings of fear,
Instability,
Or insecurity,
As well as feelings of not having enough,
Or not being enough.
Use the next few minutes to get yourself completely settled and cozied in your Yoga Nidra nest.
Know that this is one of the most important parts of the entire practice,
For you are laying the foundation for how you'll feel over the next 30 or so minutes.
Use this time intentionally,
And ensure that every single part of your body feels comfortable,
Safe,
And ready for deep relaxation.
What can you do to become even 2% more comfortable?
As you prepare for this practice for your Root Chakra,
You might begin to silently repeat the mantra for Muladhara,
Muladhara,
Muladhara,
Muladhara,
Muladhara,
Muladhara,
Muladhara,
Muladhara,
Muladhara.
Continue on your own,
Muladhara,
Muladhara,
Muladhara,
Muladhara,
Muladhara,
Muladhara.
You can release the mantra now,
And place your awareness on your breath.
You might begin to slightly deepen your inhale,
And lengthen your exhale,
Each breath easing your mind and body into stillness,
Into a state of just being.
Letting go of all thoughts,
Worries,
To-do lists,
Allowing your body to fully let go,
Release,
And unwind.
Give yourself this gift of rest and deep relaxation.
Silently begin a count of each breath,
Down from 18,
On your next inhale,
18,
17,
16.
Continue at your own pace.
If you lose track of your count,
Simply start at 18 once again.
Release the count,
And bring your awareness to the crown of your head,
The space in between your eyebrows,
Right eyebrow,
Right ear,
Right temple.
Right cheekbone,
Left eyebrow,
Ear,
Temple,
Cheekbone,
The right and left nostrils together,
Tip of your tongue,
The root of your tongue,
Inside the right cheek,
Inside the left cheek,
Jaw,
Throat,
Right collarbone,
Right shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
Palm and back of the right hand,
Thumb and all four fingers,
First finger,
Second,
Third,
And little finger,
Left collarbone,
Left shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
Palm and back of the left hand,
Thumb and all four fingers,
First finger,
Second,
Third,
And little finger,
Heart center,
Navel center.
Bring your awareness now to the base of your neck,
Right shoulder blade,
Left shoulder blade,
The entire spine,
Vertebrae by vertebrae,
All the way down to your tailbone,
Right glute,
Back of your right knee,
Right heel,
Sole of your right foot,
All five toes,
The big toe,
Second,
Third,
Fourth,
And little toe,
Left glute,
Back of the left knee,
Heel,
Sole of the left foot,
All five toes,
The big toe,
Second,
Third,
Fourth,
And little toe.
Awareness now on the top of both feet,
Both ankles,
The tops of both knees,
Front and back of both hips,
Right and left,
The pubic bone and the entire pelvic bowl,
Right thigh,
Right knee,
Shin,
Ankle,
Top of your right foot,
Right big toe,
Second toe,
Third,
Fourth,
And little toe,
Left thigh,
Knee,
Shin,
Top of your left foot,
Left big toe,
Second toe,
Third,
Fourth,
And little toe,
The soles of both feet,
Both heels,
Calves,
Backs of both knees,
Backs of both thighs,
Right glute,
Left glute,
Your tailbone,
Your tailbone,
Visualize the color red at the base of your tailbone,
A deep red hue spreading down from your tailbone,
Filling your legs,
Both feet,
And all ten toes.
Might you also visualize roots coming down from the base of your tailbone and out the bottoms of both feet,
Moving down through all the layers of the earth,
Down,
Down,
Down,
All the way to the center of the earth,
Your roots connecting to the earth's core,
Roots extending themselves from your tailbone and the bottoms of both feet,
And like the roots of a tree,
Extending deep down into mother earth.
Feel your connection to the earth's core,
Feel your connection to the great mother earth,
For whom you are always connected to.
It's through this connection that you stand strong,
It's through this connection that you are grounded,
Centered,
Safe,
Secure,
No matter what is going on around you,
No matter how turbulent life may get,
This connection is always available to you,
As you are always one with mother earth,
Just as tree roots remain deeply connected to the earth beneath it,
So too can you feel yourself rooted beneath you.
Let the knowing that you are grounded,
Safe,
Secure,
And strong move throughout your entire being.
Let the knowing that you are more than enough live in your cells.
Let the knowing that whatever you need is always available.
Let that knowing permeate throughout you.
It is your birthright to feel at home in your body,
To feel safe,
To feel worthy,
To live with abundance.
Bring your attention to your breath.
Allow three deep breaths,
Each one deeper than the one before it.
Breathe in the awareness that has just spread throughout your entire body.
Breathe in the knowing that you are stable,
Safe,
Secure,
Worthy,
And breathe in the knowing that you live in great abundance.
Breathe it all in.
Silently repeat the mantra for Muladhara chakra.
Lam Lam Lam.
Continue on your own.
It's time to begin waking your body now.
You might start by allowing your attention to fall on the sounds in your environment other than my voice.
Visualize the room you're in and where you are in that room.
Allow gentle movements in your fingers and toes,
Wrists and ankles.
Perhaps nod your head slightly from one side to the next.
You might enjoy a full body stretch.
When you feel ready,
Slowly roll onto one side and lay there for a few moments,
Giving your mind and body time to completely come back.
It's important that you don't rush this process.
You've just given yourself a beautiful gift with this practice.
Let yourself linger in it for a little while.
Your body will let you know.
When it's ready to get up and move about,
Wait for its whisper,
Its nudge.
Don't rush it.
This has been Amanda and I thank you for practicing with me today.
There will be new Yoga Nidra recordings coming soon for each of the remaining six chakras.
Please subscribe and follow so you don't miss any of them.
If you could leave a comment letting me know where you're practicing from,
I'd be grateful as I'm always interested to know where you are in the world.
May you move through your day feeling at one with Mother Earth.
Namaste
