45-Minute Yoga Nidra For Inner Strength

Namaste and welcome.

Thank you so much for choosing to be here.

My name is Kristen Rose and I'm so honoured to be your guide today.

Welcome to your yoga nidra practice.

This guided meditative experience is really designed to help you connect to the pranic body or the energy body,

The root chakra known as muladhara,

To really help instill the medicinal qualities of the earth element,

Such as a sense of connection to the earth and to self,

A deep restoring sense of groundedness,

Calm and relaxation,

So that you can establish deep,

Deep roots within your practice to be able to harness the medicinal qualities of the earth,

To really instill a sense of peace and calm throughout the whole body.

Please take your time now to find a comfortable place on the earth where you can rest so,

So deeply.

It is important to ensure that the physical body feels completely supported,

Held,

Relaxed and at ease,

To ensure that the body can completely let go of tension and to relax into a more meditative state of awareness,

To allow the state of yoga nidra to perhaps arise.

You might bring in a pillow in behind the head as you come to lay down on the back of the body,

Perhaps bringing a pillow in behind the knees,

Draping a blanket over the body for warmth.

You might even find comfort in tucking yourself in,

Like a little cocoon.

You may reach for an eye pillow or covering to help block out any light.

Taking as much time as you need,

There's no rush,

Ensuring to make any final little movements,

Moans or groans,

Any final little adjustments,

So that you could become completely comfortable resting on the earth,

Allowing the eyelids to become heavy,

Allow the head and neck to become heavy,

The arms,

The legs to becoming so heavy,

Settling back and down and into complete stillness.

For now,

Your yoga nidra practice begins.

Simply allow your awareness to follow the guidance of my voice.

I invite you to take a gentle breath in through the nose and out through the mouth,

The whole body becoming heavier and heavier.

Again,

Breathing in through the nose and out through the mouth,

Sinking deeper and deeper down.

One more,

Breathing in and out through the mouth,

Letting go completely now,

As the natural rhythm of your breath returns.

Welcome in each exhale as an opportunity for you to let go of any lingering tension throughout the body and throughout the mind,

As if each exhale the body could sink one inch deeper down into the ground below,

Each breath sinking deeper and deeper as you are cradled in the arms of Mother Earth,

Sinking down into this little cocoon of deep,

Deep rest,

Allowing the bones of the body to become heavy,

Allowing the muscles and the tissues to become heavy,

All of your cells resting back and down.

The essence of your being coming to find stillness,

Coming home to rest on the earth.

Begin to feel the earth beneath the back of your body,

Sensing all of the little contact points where your body meets the ground.

Could you soften into these contact points,

As if the body could dissolve,

As if from these contact points you could establish little energetic tap roots that extend from the back of the body down and down and into the ground,

Establishing this deep connection between body and the earth below.

Each exhale the body sinking,

Each exhale your roots growing deeper,

Rediscovering this connection to Mother Earth.

Allow yourself now to absorb the medicinal qualities of the earth beneath your body as you come to rest so,

So deeply.

The whole body resting,

Heavy and dense,

Like a fallen tree on the forest floor,

Resting deeply.

And it is now time to call in a sankalpa,

A heartfelt resolve.

You may wish to bring in just a single word or a phrase that is unique to you,

Or you may use the phrase,

I am calm,

Grounded,

Stable and at peace within my body.

I am calm,

Grounded,

Stable and at peace within my body.

Mentally repeat your sankalpa three times.

Welcome it in as a feeling tone.

The whole body resting in stillness,

Cradled by the earth,

At home in your little yoga nidra cocoon,

Welcoming in a sense of groundedness as you sink deeper and deeper into the stillness that abides here now.

Allowing the essence of your sankalpa to become true throughout the whole body and this experience that is alive for you here and now.

Welcoming in these qualities of calm,

Peace,

Groundedness and connection as we begin a rotation of awareness throughout the body.

Welcoming in the medicinal qualities of the earth element to each region of the body as it is named.

Allowing the light of your awareness to instill deep,

Deep rest as you sink deeper and deeper down and into the earth.

The whole body remains still as awareness is free to move throughout the body.

Bringing all of your awareness now to rest at the base of the spine.

Sensing and feeling the flat bone at the base of the spine,

The sacrum.

From the base of the spine,

Begin to trace your awareness up the vertebra of the spine to the mid back.

From the mid back,

Awareness ascends up the spine to the upper back,

To the atlas,

The bone at the top of the spine.

Sensing and feeling the whole spinal column,

Resting and supported by the earth.

From the top of the spine to the back of the head.

The back of the head resting heavy.

To the crown of the head.

Center of the forehead.

The point between the brows.

Take three breaths here as awareness rests at the point between the brows.

Each breath welcoming in the medicine of the earth element.

From the center of the forehead to the right eye.

Softening all of the muscles and tissues behind the eye.

The eyebrow.

Temple.

Cheekbone.

To the left eye.

Softening all of the muscles and spaces behind the eye.

The eyebrow.

Temple.

Cheekbone.

Both eyes resting back and down.

To the tip of the nose.

The flow of breath in the nostrils.

The upper lip.

Lower lip.

Space between the lips.

Tip of the tongue.

To the root of the tongue.

Feel the teeth and the gums.

The tip of the chin.

The whole lower jaw.

Right side of the jaw.

To the right ear.

The outer ear and earlobe.

To the inner ear.

Notice the right ear listening.

Intimately welcoming sounds.

To the tip of the chin.

Left side of the jaw.

To the left ear.

Sensing the shape of the outer ear.

The earlobe.

And deep within the cave of the ear.

Notice the left ear listening.

Both ears open and receptive.

Welcoming sounds.

Following the guidance of my voice.

Bring awareness to rest in the space between the ears.

To the center of the throat.

Welcome three breaths now as awareness rests in the center of the throat.

Each exhale the body becomes heavier.

So dense.

Like the earth beneath the body.

From the center of the throat to the center of the chest.

Sternum.

Behind the sternum.

The heart center.

To the right side of the chest.

Shoulder.

Elbow.

Wrist.

Palm and back of the hand.

Thumb.

First finger.

Second.

Third.

Little finger.

Sensing the volume of all five fingers.

Resting.

Grounded.

Heavy and dense.

Into the fingers.

The hand.

The whole arm.

Back to the right side of the chest.

To the right side of the waist.

Knee.

Ankle.

Heel.

Sole and top of the foot.

Big toe.

Second toe.

Third.

Fourth.

Baby toe.

Sensing and feeling the volume of the toes.

The weight of the foot.

Sensing deeply into the leg.

The whole right leg.

Right side of the trunk.

And arm.

Allowing awareness to rest in the whole right side of the body.

Softening.

Releasing.

Resting back and down and into the earth.

Embody the qualities of the earth element that live within you in the whole right side body.

Give time for awareness to come back to the center of the chest.

Over to the left side of the chest.

Shoulder.

Elbow.

Wrist.

Palm and back of the hand.

Thumb.

First finger.

Second.

Third.

Little finger.

Feel all five fingers.

And the whole left arm.

Resting deeply.

Heavy.

Dense.

Sinking.

Back to the left side of the chest.

To the left side of the waist.

Knee.

Ankle.

Heel.

Sole and top of the foot.

Big toe.

Second toe.

Third.

Fourth.

Baby toe.

Feel all five toes.

Resting.

The volume of the foot.

And leg.

Sensing the left side of the torso.

And arm.

Awareness comes to rest in the whole left side of the body.

Within the boundary of the body.

The whole left side body.

So heavy.

Sinking down.

Under the activity of gravity.

The whole left side of the body coming to rest.

Give time to welcome your awareness back down to the soles of the feet.

Sensing the outer edges of the soles of the feet.

To the center of the soles of the feet.

From the soles of the feet to the ankles.

To the heels.

Grounded.

Backs of the knees.

Glutes.

Tip of the tailbone.

To the low back and sacrum.

Awareness tracing up the vertebrae of the spine to the mid back.

Upper back.

Shoulder blades.

Backs of the arms.

Backs of the hands.

Back of the head.

Crown of the head.

Center of the forehead.

The medicine of the earth element comes to nourish the space of the heart.

Awareness resting in the deep cave of the heart for 3 breaths.

The whole body resting so deeply now.

From the soles of the feet to the crown of the head.

Feel the essence,

The aliveness,

The vibration of the physical body.

Deeply resting in stillness.

The whole body.

Solid.

Resting heavy on the earth.

As the body rests,

Begin to notice the already present rhythm of breath flowing in and out of the body.

No need to alter the breath.

Simply welcoming awareness to rest on the natural flow of the breath in the body.

Notice the body breathing.

Notice the involuntary movements of the body.

As the body rests in stillness.

And yet the breath flows in and out of the body.

Sensing the gentle rise and fall of the navel with each breath.

The expansion and contraction of the lungs.

Breath flows in.

And breath flows back out.

Completely effortless in the breath.

Like the winds that blow over the mountain peaks.

Flowing and adapting.

Moving seamlessly over the landscape of the mountains.

As the breath flows in and out of your inner landscape,

Invite awareness to once again come to rest in the soles of the feet.

As the body breathes in,

Imagine breath like wind.

Flowing in through the soles of the feet.

Up and into the heart space.

And as the body breathes out,

Allow the winds of breath to flow up and out through the crown of the head.

Imagine or visualize the breath flowing in through the soles of the feet,

Into the heart,

And out through the crown.

Flowing and sweeping through your internal landscape.

As the body rests in stillness,

Breath and life force energy moves from the soles of the feet to the crown of the head.

Letting that go.

Bring awareness now to rest in the trillions of tiny little cells that make up the physical body.

Within each one of these intricate cells,

Could you welcome in a sense of deep inner strength.

Welcome in a felt sense of strength throughout the whole body.

Within the boundary of the physical body.

Notice what inner strength feels like.

Feeling so strong into the bones,

Muscles and tissues.

Strength like the highest mountain.

The whole body so strong.

Releasing the experience of strength.

Replacing this experience now as you welcome in a sense of softness.

All of your cells becoming so soft and delicate.

Resting into the experience of softness throughout the whole body.

From the boundary of the body,

The surface of the skin,

Down and through the inner landscape of the body.

The whole body becoming soft.

So soft and relaxed.

Letting that go.

And now I invite you to welcome in both opposing sensations at the same time.

Strength and softness.

Welcome this experience throughout the whole body.

Become strong and soft at the same time.

Give yourself time for this experience of opposing sensations to become alive throughout the whole body.

Strong and soft at the same time.

Like a mountain.

Feeling a sense of this deep inner strength.

And yet there's a softness.

Like the winds that blow over and through the landscape of the mountain.

Strong and soft.

Like a mountain.

Resting into an experience of equanimity.

A grounded sense of peace within.

Bring awareness now to rest.

At the center of the forehead.

And dissolve into the quiet dark inner space behind the eyelids.

Infinite space behind the eyelids.

From this dark inner canvas,

Begin to imagine yourself standing at the top of a mountain.

The highest mountain.

Notice your bare feet touching the dense earth beneath your body.

Feel her immense depth.

Kilometers of stone and earth beneath the body.

From the soles of the feet,

Imagine as if your body could merge.

Could become the mountain.

The whole body becoming the highest mountain.

Allow your gaze to wander across the landscape around you.

And yet you remain strong.

Solid.

Rooted and grounded.

Like a mountain.

And yet your awareness is free to gaze upon the landscape that stretches out in all directions around you now.

Noticing the curves and the edges.

Forests of trees.

Rivers.

Waterfalls.

Colors.

The changing of the seasons.

The winds of change.

And yet no matter the changes or the experiences that arise all around you,

You remain strong.

Stable.

So supported.

A deep sense of safety.

In knowing that you are held.

A soft sense of strength.

Allowing yourself to rest here.

As strong and as soft as a mountain.

Witnessing the world around you.

From this place of inner peace and calm.

Welcoming yourself to rest now.

As pure,

Spacious awareness.

Awareness as vast as the sky.

And you are the sky.

Resting as your true nature.

It is now time to recall your sankalpa.

Calling it in three times.

You may have borrowed the phrase.

I am calm.

Grounded.

Connected.

Resting into the experience of your sankalpa.

Here and now.

Slowly begin to invite awareness back down and into the body.

Feel the weight of the body resting on the earth.

Notice what it feels like to be grounded.

Or what this word grounded means to you.

Begin to notice the breath in the body.

And start to deepen the breath by a few degrees.

Taking a gentle breath in through the nose when you feel ready.

Exhale through the mouth.

And then find two sips in through the nose.

And release through the mouth.

Again,

Two sips in.

And one breath out.

Let's do one more.

And release.

All the breath out.

You may feel called to rest here for a while longer.

Or perhaps you have created the ideal environment to drift off and into deep sleep.

If so,

You may wish to pause this video now.

Or remove your headphones.

As I will bring in some gentle guidance to integrate your experience and to bring yourself up and out of this state of wakeful sleep.

Thank you so much for choosing to be here.

You can begin to wiggle the fingers and the toes.

Just starting with little movements.

You can nod the head side to side.

Or even find a nice big stretch.

Maybe a gentle moan,

A groan or a yawn.

As if you were just waking up for the first time today.

Notice how good it feels to create time for yourself.

To rest.

And to get the deep rest that you need.

You can begin to bend the knees and roll over onto one side of the body.

Take a few deep breaths here.

To integrate your experience.

To notice how you feel.

And to be bathed in the essence of your Sankalpa.

There is no rush.

Take as much time as you need.

Again,

My name is Kristen Rose.

And I am just so grateful that you are here.

Taking this time for you.

I wish you all a beautiful rest of your day.

From my heart to yours.

Namaste.