Yoga Nidra- Chakra Meditation

Relax and unwind with this simple and effective guided yoga nidra track. We will start with a guided body scan, awareness rotation of the on the 7 main chakras chakra and then a visualization of and what they represent. Enjoy the feeling of being in a deeply relaxed state as you mentally work on activating and cleansing your chakras. Music by Inner Healing Music.

Follow along and enjoy the benefits- if the affirmations resonate, continue repeating on a daily basis. Love and light- Thank you!

Transcript

Hello,

And thank you for being here.

My name is Kate and I'm going to be guiding you during the yoga nidra today,

Focusing on the psychic centers or chakras.

I invite you to lie down on a blanket facing upwards.

Loosen all your clothes so that you can feel perfectly comfortable.

If necessary,

Place a blanket over you to keep warm.

Ensure that your feet and legs are a little bit apart.

Place the arms beside your body,

Palms facing up.

Adjust yourself so that you feel perfectly comfortable.

Tell yourself firmly now that you will not move your body throughout the practice.

Make a determined vow not to sleep.

Close your eyes and look at the space in front.

Focus on the space in between your two eyes.

Imagine that the space surrounds your whole body.

Imagine that your body is immersed in that space.

Simultaneously be aware of your body.

It feels very light,

As light as a leaf falling from a tree.

Imagine that your body is slowly sinking in the space that you see in front of your closed eyes like a falling leaf.

Your body is sinking,

Sinking,

Sinking.

Slowly your body sinks into the depths.

Be aware of this feeling.

Focus on this feeling.

Now become aware of your breathing,

Starting at the navel center,

At your belly button center.

As you breathe in,

Count one.

As you breathe out,

Count two.

As you breathe in,

Imagine that you are pulling in air through the navel.

As you breathe out,

Imagine that you are pushing air out from the navel.

It is a rhythmical process.

You should be aware of the up and down movement of the breath and the mental counting.

Now I invite you to count up to 20 mentally to yourself.

Continue to feel the inhale through your nose and exhale through your nose.

Imagine you are pulling air in through the navel on the inhale and pushing air out through the navel on the exhale.

Slowly and mindfully through your nose.

Now become aware of the area of your chest.

With inhalation,

Imagine that your breath is being drawn downward and into the center of your chest.

With exhalation,

Imagine that your chest is being pushed upwards and outward from your chest center.

Be aware both of the flow of breath and the mental counting.

Inhale one,

Exhale two.

All the way up until 20.

If you lose count again,

Start from one.

Do not worry.

Now become aware of the breathing process at the nose.

As you breathe in,

Feel the breath being drawn through the nostrils.

One.

As you breathe out,

Feel the breath moving out of the nostrils.

Two.

Be aware of counting and the breath simultaneously.

Continue counting by yourself up to 20.

Mindfully inhaling through the nose and exhaling slowly and deeply through the nose.

Now it is time to choose your sankalpa or your resolve.

Your sankalpa should be a short sentence.

Say it with feeling from the heart,

Not the lips.

Something you wish to embody or energy you'd like to carry during the practice and thereafter.

Repeat your sankalpa at least three times over.

Now begin to try to visualize your own body.

Imagine that you are viewing it from the outside.

Feel that your perception is outside and your body is an object of study.

You may find visualization difficult,

But do not worry.

Only try your best.

If you wish,

You can imagine that there is a large mirror suspended above your body and that your body is reflected in it.

Focus on that image now.

Look at your own reflection.

See your whole body,

Feet,

Knees,

Thighs,

Your abdomen,

Your chest,

Both arms,

Hands,

Nose,

Eyes,

Eyebrow center.

Your whole face and your whole body.

See your whole body reflected in the mirror.

Rotate your awareness through these different parts of your body.

Visualize them now.

Now you have to develop awareness of the location of the principal chakras.

You have to discover the psychic centers in your body.

We will start with the bottom and progress upwards.

First there is the Muladhara or the root chakra.

Situated for men in the perineum between the anus and genitals and for women at the cervix.

Try to feel the sensation at the Muladhara.

The second chakra is Swadhisthana or the sacral chakra.

It is located at the base of the spine in the coccyx.

Be aware of the sensations at that point.

The third chakra is Manipura or solar plexus.

It is located in the spine at the same level as the navel center.

Feel that point now.

Now become aware of the Anahata chakra or the heart chakra.

Located in the spine directly behind the center of the chest.

Feel that point.

Now the Vishuddhi chakra or the fifth chakra.

Also known as the throat chakra.

It is situated in the spine directly behind the Adam's apple in the throat.

Feel the sensations arising at that point.

The sixth chakra is the Ajna or the third eye chakra.

It is located at the very top of the spine in the region of the pineal gland.

Fix your awareness on that area.

Lastly,

Be aware of the Sahasrara chakra,

The seventh chakra.

Located at the crown of the head.

Also known as the crown chakra.

Feel that point.

Now we will repeat this process but in the reverse order.

Starting with the crown chakra at the top of the head.

Sahasrara,

Ajna,

Vishuddhi,

Anahata,

Manipura,

Swadhisthana and Muladhara.

Let's do a second round.

Scan your body one more time.

Starting with Muladhara or the root chakra.

Swadhisthana,

Sacral chakra.

Manipura,

Solar plexus.

Anahata,

Heart chakra.

Vishuddhi chakra,

Throat chakra.

Ajna,

Third eye center.

And finally,

Sahasrara,

Crown chakra.

Visualize the seven chakras.

One more time from top to bottom.

Sahasrara,

Ajna,

Vishuddhi,

Anahata,

Manipura,

Swadhisthana and finally Muladhara.

Visualize each chakra.

Fix your attention at each point and try to feel a slight vibration at that point.

Like a tiny pulsation.

If you wish,

You can also mentally chant Aum as you locate each point.

Try to go through each of the seven chakras by yourself.

Starting with Muladhara,

Root chakra,

All the way to the crown chakra.

Do not worry if you forget one.

Just try your best.

Now you have to try to visualize the symbols associated with each chakra.

This may not be easy,

But try your best.

Let us begin the practice.

As each chakra is named,

Try to feel that point is being slightly pressed by someone's thumb.

And try to visualize the symbol.

You can also repeat the mantra associated with the chakra.

The psychic symbol for Muladhara is a red four-petaled lotus.

Inside there is a gray lingam around which is wrapped a snake three and a half times,

Head facing upwards.

Try to visualize this symbol to the best of your ability and associate it with the location in the body.

Repeat the mantra,

I am safe.

I am safe.

Next is Swadhisthana or sacral chakra.

It is symbolized by a six-petaled vermilion lotus within which is depicted a starry night above the sea.

There is a crescent moon.

Try to visualize this symbol.

Repeat the mantra,

I am creative.

I am creative.

Feel that the lotus is growing at that center.

Next is the third chakra,

The Manipura or solar plexus.

It is symbolized by a ten-petaled yellow lotus.

In the center there is a blazing sun.

Try to visualize this symbol.

Imagine that the lotus is actually growing from the Manipura chakra.

Repeat the mantra,

I am strong.

I am strong.

Next is the Anahata chakra or the heart chakra.

This chakra is represented by a 12-petaled blue lotus.

In the center of which there is a bright flame.

Try to visualize this symbol while feeling the exact area in the body,

In the center of the chest.

Repeat the mantra,

I am loved.

I am loved.

Next is the Vishuddhi chakra or the throat chakra.

This chakra is symbolized by a 16-petaled purple lotus.

In the middle there is a pure white drop of nectar.

Visualize this picture at the Vishuddhi chakra location.

Repeat the mantra,

I am expressive.

I am expressive.

Next is the Asana chakra or the third eye chakra.

This chakra is symbolized by a two-petaled silver lotus.

On one petal is a full moon and on the other a glowing sun.

In the center there is a black lingam and an Aum sign.

Try to create a mental image of this symbol.

Repeat the mantra,

I am connected.

I am connected.

Lastly is the Sahasrara chakra or the crown chakra.

This chakra is represented by an infinitely petaled lotus of all colors.

In the center is a white lingam.

Visualize this symbol at the crown of the head.

Repeat the mantra,

I am divine.

I am divine.

Continue to visualize the symbols associated with each chakra.

Now let's continue in the opposite order.

Now spend a few moments trying to visualize each center.

Feel the vibrational pulsation at each center.

Now fix your attention at the eyebrow center.

Feel your blood pulse at that point.

It is a rhythmical beat that goes on continuously.

Be aware of it.

Synchronize the mantra Aum with the pulse beat.

The sound of the mantra is mental.

The pulse and Aum vibrate like the ticking of a clock.

Be aware of this process at the eyebrow center.

Continue to focus on this point for a few more seconds.

Now imagine that the Aum and the pulse beat are expanding out in all directions.

Your forehead is the center from which Aum is emanating outwards in all directions.

Feel that your being and the whole universe is enveloped in Aum.

Everything is immersed in Aum.

Feel that your being is also expanding with the diffusion of Aum.

Imagine that the whole universe is enclosed in your own being.

Continue for a minute or so with this feeling.

Now ask yourself,

Who am I?

What is my real nature?

Ask yourself with sincerity.

You must really want to know the answer,

But don't believe anything without first-hand experience.

Reflect on these questions for a minute or so.

It is now time to repeat your sankalpa or resolve.

The same short sentence you said at the beginning of the practice.

Remember this now and repeat it three times over silently to yourself with intention,

With emphasis,

And with feeling.

Become aware of your breath and of your whole physical body.

Become aware of outer sense perceptions.

Feel that you are lying on the floor.

Feel the places of physical contact between your body and the floor.

Focus on outside sounds or any surrounding sounds.

Slowly begin to move your body,

Letting yourself know it's time to come out of the meditation.

Move your body slowly with intention,

However feels good for you right now.

Stretch your muscles,

Wiggle your fingers and toes.

Give yourself a big hug.

This is the end of Yoga Nidra.

Thank you so much for practicing with me.

I hope that you're feeling rested,

Rejuvenated and restored.

Try to repeat the mantras.

Hari Om Tat Sat