Hello and welcome to Yoga Nidra.
In this state known as conscious sleep,
You will go through all the brainwaves you would experience during sleep.
In this highly meditative state,
Your body and mind can rejuvenate and heal.
Start by laying down comfortably,
Either on the bed or on the floor.
Bring a blanket and a pillow to support you,
And when you have become completely comfortable,
Allow your eyes to gently close and take three big breaths in through the nose and out through the mouth,
Feeling how a wave of relaxation is washing over you.
Then,
Become aware of the earth supporting you and where your body is resting,
Back of the head,
Shoulders,
Elbows,
Back of the palms,
Buttocks,
Calves,
And heels.
Allow yourself to sink into these meeting points and surrender all tension.
Now,
Let us scan the front of the body,
Starting by releasing any tension around the eyebrows,
Feeling how the jaws are letting go,
Feeling how the chest is softening,
And observing how the belly is rising and falling,
And as you exhale,
Feel how the hips are gently melting,
And a warm wave of relaxation is spreading down your legs to the tip of your toes,
Becoming aware of the clothes touching your skin,
The temperature of the air,
And the subtle space where your body ends and the room begins.
From here,
We will count backwards from twelve to one,
Like this,
Inhale twelve,
Belly rises,
Exhale twelve,
Belly falls,
Inhale eleven,
Belly rises,
Exhale eleven,
Belly falls,
Inhale ten,
Belly rises,
Exhale ten,
Belly falls,
Inhale nine,
Belly rises,
Exhale nine,
Belly falls,
Continue this count,
If you lose the count,
Gently start over at twelve,
Now visualize yourself standing on a beach,
Behind you is a lush jungle,
And far in the distance a mighty mountain,
In front of you is the endless sea,
And as the waves are crashing up upon the shore,
You start walking along the beach,
You arrive at a place where a river flows down and meets the ocean,
Here you sit down and meditate,
As the sun peaks up over the horizon,
The ambient red light is filling your body as you have arrived at the first chakra known as Mooladhara,
This chakra is the most manifested and it deals with all of our possessions,
It's unbalanced by the fear of losing what we have,
Loved ones,
Our material gifts and at the root of this fear is the fear of loss of life,
Lay all of your fears out in front of you and place them into the river,
Now that the essence of you has never been born and can never die,
And with this new found knowledge you stand up and you walk along the river,
This river has many names,
But in common tongue it is known as Shushumna,
The river of prana,
The most sacred and holiest of all rivers known to man,
And as the sun has shifted from red to orange,
You sit down and meditate and allow the orange light to fill you up as you have reached the second chakra known as Svadhisthana,
This chakra deals with pleasure and is unbalanced by guilt,
Allow the guilt you carry to be placed into the river and forgive yourself,
And with a sense of relief you stand up and you continue your journey along the river as the sun reaches its zenith and it's bright and yellow,
You sit down and you meditate,
Allowing the yellow light to swirl within you as you have reached the third chakra on our journey,
This chakra is known as Manipura and it deals with willpower and is unbalanced by shame allow the shame that you carry to be placed into the river and know that this shame was never yours to carry with lightness filling your body and slowly you continue your journey along the riverside grows beautiful majestic trees and one of them catches your eye,
An old willow with a beautiful canopy of green leaves here you sit down underneath the canopy taking cover from the sun and the green ambient light fills you up as you have reached the fourth chakra known as Anahata this chakra deals with love and is unbalanced by grief lay the loved ones out in front of you that has moved on and transformed into the fourth do not mourn them but rejoice for them and know that they're not truly gone as you allow the heaviness of grief to be taken by the river you stand up light and strong as you continue your journey and along the riverbank you find a place where the water is clear and blue to cool down from the walk you take off all your clothes and you walk out into the cold clear blue stream allowing the crystal clear blueness to fill you up as you have reached the fifth chakra known as Vishuddhi this chakra deals with truth and is unbalanced by lies lies we tell others but most important lies we tell ourselves allow the truth and the clearness of the water to wash away all lies to wash away all lies then you emerge from the water and allow yourself to dry on the riverbank before you continue your journey now the sun is about to set and the colors of the sky have become indigo allowing this indigo to swirl within you within you as you have reached the sixth chakra known as Ajna this chakra deals with wisdom and is unbalanced by illusions illusions that we tell ourselves the feeling of separation as you meditate here feel the oneness with all things around you the air that you breathe the trees the stones and the rivers you have not come into this earth you have come out of this just as apples come out of an apple tree you are not a separate event you are part of one big happening carried by this wisdom you continue your journey and you reach the mountain from where the river emanates as the sun is setting you start your climb towards the summit and as you reach the top a bright full moon is reflecting on the snow filling you up with a white warm light as you sit down and meditate at the seventh chakra known as Sahasrara this chakra is the most subtle of them all it deals with your spirit and is unbalanced by your earthly attachments so as you meditate ponder upon all your attachments and let them flow down the river forgotten and released feel how the river flows freely and the prism of light is surrounding you as your chakras have been balanced and healed then gently bring your awareness back into the room what sounds can you hear?
What sensations can you feel?
What sounds can you hear?
What sensations can you feel?
Thanking yourself for the greatest gift of self-discovery knowing that you can always return to this journey may you walk forth from here in peace,
Love and abundance
