Grounding Yoga Nidra For Muladhara Chakra

Namaste.

This is Ali.

Welcome to your yoga nidra practice today.

Could you start by getting your body completely comfortable,

Laying on the earth,

In your yoga nidra nest.

And as you settle,

Notice if there's anything you could do to get your body even more comfortable.

Taking a moment now to adjust your body,

Taking care to adjust the hips and the legs,

The pelvis,

The pelvis,

Checking in with the spine,

The shoulder blades,

The low back,

The arms,

The head and the neck.

Feeling your body settling down into this grounding experience,

Which will be like a medicine for the muladhara chakra,

The root chakra.

And with this in mind,

You might imagine gravity like a gentle cocoon or a weighted blanket,

Securely grounding your physical body with each exhalation.

Could you take a deep breath in,

Taking two sips,

And then exhaling through an open mouth.

Taking two big sips in through the nose,

Exhaling slowly.

Last time like that.

Exhaling,

Letting all of the tension begin to drain from your physical body.

Each exhale,

Feel your tissues letting go,

Letting go.

Softening even more.

Effortless now in the breath,

And your tissues continually melting into the support beneath your body,

Allowing your body to feel cocooned now,

Cradled and held by the support of the ground,

Softening the jaw and the tongue,

The skin,

The eyes,

The whole face letting go.

Notice the sensations inside of your nose,

And notice the sounds,

The sounds of the Costa Rican jungle in this recording,

Sounds in your environment,

Welcoming each sound one by one.

Know that as you rest deeply and listen,

There's nothing that you need to do,

Just allowing each of the layers of the self to rest so deeply now.

And allow your attention to drop down into your heart space,

Feel the presence of your heart and begin to welcome your Sankalpa here now.

If you're not working with a particular Sankalpa or intention,

You might choose today,

I feel safe,

Supported and held,

Or I am strong,

Steady and centered.

Repeating your Sankalpa three times now,

Mentally whispering.

And now letting that go.

And as you rotate attention around the physical body,

Could you imagine a sense of nourishment and vitality flowing into each region of your body?

Letting your attention draw deep down into your toes,

Sensing all 10 toes simultaneously,

Then sensing up into the soles of the feet,

Feeling both foot soles and the tops of the feet,

From the feet towards the ankles,

Sensing both ankles simultaneously,

Into the shins and the calves,

And then awareness migrating up into the knees,

The thighs,

Front and back,

And deep inside the innermost core center of the thighs.

Could you sense the pelvic bowl and the hip joints?

The sacrum,

The low back,

As well as the whole belly,

Vital organs within the belly,

Within the torso,

Sensing the shoulder blades resting on the earth,

And the entire back of the body,

Sensing the whole chest,

From the ribs towards the lungs,

Sensing the volume of the lungs and how they move with each breath.

The shoulder joints,

The upper arms,

Both elbows and the forearms,

Sensing both wrists and then the palms of the hands,

And the backs of the hands,

And all ten fingers,

All the way into the fingertips,

Sensing perhaps the space around the fingertips,

And then letting attention flow from the fingertips up into the hands,

Wrists,

Forearms,

Elbows,

Upper arms,

Shoulders,

Towards the collarbones and the base of the throat,

Sensing the throat center and the back of the neck,

And a sense of the whole jaw and the whole head and the entire scalp,

And the whole face softening,

Releasing tension,

And letting go of any expression that might be left in the face,

The entire body from the tips of the toes all the way to the crown of the head,

And as you sense your whole body,

Could you feel your body breathing,

And just welcoming the natural rhythm of your breath,

Natural rhythm of your breath,

And as you breathe in,

Could you imagine breathing in through the crown of the head,

All the way down to the base of the spine,

Nourishing the root chakra with breath and energy,

Inhaling from crown to base,

Exhaling to imagine that nurturing energy radiating from the base of the spine,

Out in all directions,

Bringing vital energy to the whole body,

Inhaling from crown of the head to base of the spine,

Exhaling vital energy radiating outward,

Just imagining.

There's no wrong way to do this.

You might imagine the pure,

Clean,

Revitalizing air of the forest spreading through your whole body,

Breathing in that vital energy of the rainforest,

Full of powerful life force energy,

Breathing it in through the crown of the head to the base,

Exhaling to let that powerful energy radiate outward,

Spreading through every cell in your body,

Oxygen rich and nourishing air,

The trees breathing all around you,

Each inhale drawing that into your body,

Just imagining drawing in all of this beautiful vital energy,

Allowing your body to bask in this energy and savor it.

Releasing that and could you imagine now your whole body becoming heavy,

Whole body succumbing to the magnetic pull of the earth's core.

You might imagine your body like the trunk of a massive tree,

Fallen on the rainforest floor,

And with each exhale your body sinking deeper into the fragrant soil,

Grounding,

Embracing the soft earth beneath you,

And all around you,

As you breathe in,

And out,

Exhaling,

Sinking deeper,

And exhale,

Body softening into the support beneath you,

Relaxing into the rainforest floor.

Imagine being surrounded by the aromas of the forest,

Moss,

Bark,

The fresh and vital air,

Perhaps the fragrance of rain or the fresh water of a running river,

And welcoming in all of the medicinal qualities of the wild forest around you.

And as you imagine these fragrances of the forest,

You allow these earthy aromas to really bring the medicine of the earth to your physical body,

And welcoming the experience of sound,

Listening to all of the different sound frequencies of the rainforest,

Soothing to the whole nervous system,

Allowing all of the sounds to wash through your whole body,

As if your whole body was listening,

Sounds of the forest washing through,

Sensing the fragrant earth beneath your body,

And could you imagine sensing the rolling landscape in all directions around your physical body,

A sense of the intricate matrix of roots and rocks beneath you,

The soil teeming with microorganisms and plant life,

Fungi,

And the mass of trees shooting up from their strong root system towards the sky above,

And all around you,

Teeming with wildlife that calls this jungle home,

Birds,

Insects,

Mammals,

Magnificent wildlife all around,

And welcoming this whole play of sound and imagery as you rest deeply as the fallen tree,

Sinking deeply into the earth,

Your whole body resting,

Resting as awareness itself,

And resting back into this sense of spacious awareness that's already happening,

Repeating your sankalpa three times now,

Mentally whispering,

And begin to welcome back a sense of the environment around you,

And the undercurrent of your breath,

And could you take a deep breath in through the nose,

And out through the mouth,

And taking a couple more breaths just like this,

In through the nose,

Out through the mouth,

Deepest breath yet,

In through the nose,

And out through the mouth,

And starting to reawaken the body,

Moving fingers and toes,

Taking as much time as you need to reopen the eyes,

You can really tune in to how much space and time you need to slowly and mindfully re-emerge,

And once again,

My name is Allie,

And I thank you so much for practicing yoga nidra here with me today,

I hope that you enjoyed the sounds of the Costa Rican rainforest,

And the techniques to help bring some grounding and earth medicine to the body,

To the root chakra,

And may you be happy,

May you be healthy,

May you be peaceful,

And may you be free.

Namaste.