Nada Nidra Chakra Flow

The visualization focus in this version of NadaNidra is highlighting the chakra centers for a deeper effect and metaphysical connection, thus making it a slightly more advanced practice than previous NadaNidras, with a quicker body rotation process also.

The Term Nada Nidra has been adopted and created by Shivam Rath through training in Satyananda Yoga which is the original exponent of the Yoga Nidra meditation. The use of sound in this track is minimised with drone and shakuhatchi flute.

Transcript

In the practice of yoga nidra,

The body sleeps but the mind remains awake and aware.

The intention that the body will sleep but the mind will remain awake following the instructions.

Within the practice of yoga nidra,

The term sankalpa will be used.

A sankalpa is a short positive statement,

Affirmation or resolve,

A dream or positive desire that we wish to see fulfilled in our lives and throughout the practice this will be repeated a few times.

Use this time to ensure the balance and symmetry of the chosen position.

Check the arms,

Legs,

Hands and feet traditionally in the pose of shavasana,

The palms facing upwards besides the body with the fingers naturally allowed to curl.

Check the alignment of the head,

Neck and spine.

You may like to slightly tilt your head from left and right and allow it to naturally come back to the centre of alignment.

Feel the axis of symmetry from the midline of the body,

From head to toes and then allow the body to completely relax in its position.

Feel the weight of the body disappearing against the floor and taking three deep inhalations and exhalations.

Feel this gap between floor and body disappear further and further.

Keep your awareness on the natural breath moving through the body.

Feel the breath as it enters and leaves,

Narrowing your perception to hear the breath.

Begin to hear sounds within the body,

Taking your awareness further out to the sounds around the body.

Keeping the awareness moving from sound to sound,

Do not pause to identify or recognize any particular sound,

Simply acknowledge one sound and then move on to another.

In this way the mind acts like a radar,

Tracking sounds and then moving on.

Take your awareness out to the furthest,

Distant sounds,

Before returning to the closest sounds and back to the sound of the breath moving through the body.

Connecting to the breath,

Moving through abdomen and chest and place your awareness within the heart space,

Calling forth the Sankalpa and repeating it three times with faith and conviction that it will come to be.

Calling your Sankalpa or dwelling on a possible Sankalpa for yourself in this time.

Allow the Sankalpa to recede back into the subconscious unconscious mind,

Where like a seed it has been watered,

Nurtured and planted.

Bring your awareness to the right hand thumb in preparation for body rotation.

Feel into the right hand thumb,

Visualize or repeat the instructions that follow.

Right hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Awareness to the five fingers together,

Palm of the hand,

Back of the hand,

Right wrist,

Forearm,

Elbow,

Upper arm,

Right shoulder,

Armpit,

Right side of the waist,

Hip,

Thigh,

Kneecap,

Shin,

Ankle,

Top of right foot,

Bottom of right foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Feeling into the five toes together.

Shifting awareness to the left side of the body,

Left hand thumb,

Awareness into the left hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Awareness into the palm of the hand,

Back of the hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Left shoulder,

Armpit,

Left side of the waist,

Hip,

Thigh,

Kneecap,

Shin,

Calf,

Left ankle,

Top of left foot,

Bottom of left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Awareness into the five toes of the left foot together.

Shifting awareness to the backs of the body,

Right heel,

Left heel,

Back of right kneecap,

Back of left kneecap,

Right buttock,

Left buttock,

Tailbone,

Lower back,

Middle back,

Upper back,

Awareness into the back of the neck and whole spinal column from tailbone to the back of the neck,

Back of the head,

Crown of the head,

The hair,

Forehead,

Right temple,

Left temple,

Right eyebrow,

Left eyebrow,

Eyebrow center,

Awareness into the eyebrow center,

Right eye,

Left eye,

Right nostril,

Left nostril,

Feel the air moving through both nostrils together,

Upper lip,

Lower lip,

Awareness into the teeth,

Tongue,

Saliva,

Chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Whole chest,

Abdomen,

Navel,

Groin,

And now bring your awareness into whole body parts,

The whole right leg,

Whole left leg,

Whole right arm,

Whole left arm,

Awareness into the right leg and left arm together,

Awareness into the left leg and right arm together,

Front of the body,

Back of the body,

Neck and head,

Flooding your awareness from the head down to the toes,

Whole body awareness,

Whole body awareness,

The body as one unit.

And keep your awareness on the natural flow of breath moving through the body without changing or controlling the breath anyway,

Simply keep your awareness following its natural movement.

If the mind wanders away,

Simply bring it back,

Riding the waves of the breath.

The mind is connected to the breath,

Following the breath in and out.

It is simply to keep mind connected to the breath.

If the mind wanders,

Simply bring it back to the natural breath.

Consciously release the mind from the breath,

Preparing for opposite sensations,

Feel or imagine that the body is heavy,

The body has become heavy,

Impossible to lift if you want it.

Shifting to the opposite sensation,

The body is light,

The body is light,

Weightless.

Returning to the sensation,

The body is heavy,

Feel the body is heavy.

Shifting once more,

The body is light,

The body has become light.

Releasing this sensation,

Bring your awareness to the eyebrow center,

Chidakash or Brumadhya.

For the practice of visualization,

See or imagine a yellow square,

A yellow square surrounded by four orange petals like a flower.

Muladhara,

Muladhara.

Shifting this image to a dark blue circle surrounded by six brown petals.

Swadhisthana,

Swadhisthana.

An inverted orange triangle surrounded by ten petals.

Manipur,

Manipur.

Two triangles together,

One facing up,

One facing down,

Interlocked,

Surrounded by twelve petals.

Anahat,

Anahat.

A purple round circle with a smaller white circle in the middle.

Surrounded by sixteen petals.

Vishuddhi,

Vishuddhi.

An inverted grey triangle,

Only two petals on either side.

Adni,

Adni.

A large blue circle with a white crescent like a moon smiling beneath.

Bindu,

Bindu.

A small circle like dot,

Surrounded by countless rainbow petals.

Sahasra,

Sahasra.

Returning to the first image,

A yellow square surrounded by four orange petals.

Muladhara,

A dark blue circle surrounded by six brown petals.

Swadhisthana,

A red inverted triangle surrounded by ten yellow petals.

Manipur,

Manipur.

Two triangles,

One facing up,

The other facing down,

Interconnected,

Surrounded by twelve blue petals.

Anahat,

Anahat.

A large purple circle with a smaller white circle,

Surrounded by sixteen purple petals.

Vishuddhi,

An inverted triangle,

Grey,

Only two petals,

Also grey on either side.

Agni,

A blue circle with a white crescent moon smiling at its base.

Bindu,

A small dot like circle,

Surrounded by countless rainbow petals.

Sahasra.

Keep your awareness at the centre of this image,

To the dot like point.

From this point of focus,

Call forth your Sankalpa repeated at the beginning,

And again repeated up to three times with faith and conviction.

Allowing the Sankalpa to reside and recede back from the conscious mind,

With a knowing that it still remains active and it is still growing.

Each time we repeat this practice and water it with our conscious intent.

Returning the awareness to the natural breath,

Moving through the physical body.

Feel the breath in the body,

The sensation of the breath,

The sound of the breath.

Connecting to the sounds,

Further still surrounding the body,

Sweep your awareness to the sound of the environment.

This time using the sounds as indications of the location in which the body is in,

The time of day,

And recall that you have been practicing Yoganidra,

And the practice is coming to an end.

Begin to take larger inhalations and exhalations,

Using the breath to reconnect mind to the body.

⚡🌼 Feeling the breath,

Connect energy and life back into the physical body.

In preparation for movement in the hands,

The toes and gradually begin to expand the movement to the arms and legs.

Moving the body in a way that feels comfortable and right for you.

Gradually making your way to one side of the body before coming into a seated position facing this direction to conclude the class.

Keep your awareness internalized.

As we connect to the heart space,

In recognition and gratitude to the practice and for taking the time.

Inhale fully and exhale fully.

Bring the hands in front of the heart.

Adios,

Pizza.

Inhale fully and exhale fully.

Inhale fully and exhale fully.

Reviews

Great. The rotation of body parts was a bit too fast for me.

One of the best yoga nidras I have experienced 💜

... drew me deep down into my body and breath ... thank you ...

Shivam, a most beautiful nidra meditation touching in on our chakras. Thank you so very, very much and look forward to your others

Thank you for this relaxing visualization and yoga nights.

Wonderful. I love your meditations, I always feel like I’m in the room with you 🙏🏼 thank you 💖

Feel really connected to my physical being Thank you .

Beautiful!🦋 Felt like a small holiday, I came back from this refreshed and smiling🙏🏼

Update: just did it for the second time, still very beautiful, still no interruptions at all. I've read this before on Insight Timer but have never encountered this issue myself, maybe a random technical issue of the app itself?

That worked! Excellent Nidra, thank you 🙏🏽

Incredible 🥰🙏🏻

Such a beautiful practice. I will ret

Thanks Shivam for this beautiful meditation and wonderful soundtrack. I found a real stillness that came like a wave 🌊 at the end. Really enriching and soulful.
Also I enjoyed the written detail in your explanation of the practice, really helps to prepare for the practice.
Nathan 🙏🏼

The best yoga nidra..thank you

One of my favorite Yoga Nidra meditations so far! Really loved the music... found it very soothing and wasn’t sure it would be my thing (am healing from a brain injury and often sensitive to noise). The rotation of consciousness during this Nidra was the best part for me... feeling so good at the end of this practice ! Thanks :)