In today’s fast-paced world, it’s not uncommon to feel scattered, anxious, or disconnected. One of the simplest yet most profound remedies is to come home to the body — to ground into the present moment and rediscover the steady support that’s always been within you.
This month’s first Yoga Nidra practice, Grounding and Safety: Coming Home to the Body, is an invitation to soften, settle, and rest deeply. Through guided awareness, you’ll move gently inward, letting go of tension and reconnecting with your body as a safe and nourishing place to be.
Preparing for Your Practice
Before you begin, take a few minutes to set up your space. Yoga Nidra is traditionally practiced lying down in Savasana (corpse pose), but comfort is key.
- Find a quiet space where you won’t be interrupted.
- Lie down on your back with your legs extended and arms resting by your sides, palms facing up.
- Place a pillow or bolster under your knees to release any tension in your lower back.
- Support your head and neck if needed with a folded blanket.
- Cover yourself with a light blanket to stay warm as the body cools during deep rest.
- If you’d like, dim the lights or use an eye pillow to reduce sensory distractions.
Taking the time to set up with care signals to your body and mind that this is a safe container for rest and renewal.
What You’ll Explore
We’ll begin with a gentle body scan, moving awareness slowly through muscles, organs, and breath. As you shift from thinking to sensing, the nervous system starts to downshift, creating an inner environment of steadiness and calm. This mindful presence in the body fosters a sense of safety that allows stress to dissolve and clarity to emerge.
This practice is especially supportive during times when you feel untethered or overwhelmed. By returning to your body with compassion and presence, you’ll:
- Release physical and mental tension
- Reconnect to the body as a place of comfort and belonging
- Cultivate inner stillness and clarity
After the Practice
When the meditation comes to a close, resist the urge to jump up right away. Give yourself a few moments to slowly transition back:
- Deepen your breath gently.
- Wiggle your fingers and toes.
- Roll onto your side and rest there for a few breaths, cradled by the ground.
- When you feel ready, press yourself up to a comfortable seated position with ease.
Allow this sense of grounding and safety to move with you into the rest of your day.
Yoga Nidra is more than relaxation — it’s a way of remembering that you are held, steady, and at home within yourself. I hope this practice helps you find the still point beneath the surface, no matter what life is bringing your way.
You can listen to Grounding and Safety: Coming Home to the Body now on Insight Timer