Yoga Nidra: Chakra Visualization

Take a relaxing and deeply refreshing journey inward with this Yoga Nidra meditation exercise for the 7 chakras. I have always had a deep love and respect for Yoga Nidra and how this simple yet powerful practice can benefit any and all people who are open and receptive to the teachings.

Clear your schedule for a weekly reset with this chakra meditation. I appreciate any and all feedback and the support received here on Insight Timer.

Namaste.

Transcript

Prepare for Yoga Nidra.

Lie on the floor with your feet slightly apart.

The back of your hands and your elbows should be touching the floor.

Your head should be facing directly upward.

Relax your whole physical body.

Loosen the whole physical body.

Do not let any tightness remain in any part of your body.

Make each and every part of your physical body looser and looser.

When your whole physical body has become loose and relaxed,

Begin to relax mentally as well.

Make yourself as comfortable as possible so you don't have to move your physical body until I say Namaste at the end of the practice.

Take inventory of your whole physical body and make sure that it is loose and relaxed.

The fingers are loose and not stiff.

The toes are not moving.

They are still and relaxed.

The thighs and the feet are not shaking.

They are still and relaxed.

The head is facing upward and the whole body is now lying comfortably on the floor.

So still,

So quiet,

So immobile.

Maintain this tranquility and immobility until I ask you to move.

Become aware of your natural and normal breath,

The spontaneous,

Effortless breath.

Witness it coming in and going out without making any effort to breathe in or out.

Allow the breath and the awareness to go together.

From the throat to the navel,

The breath comes in.

And from the navel to the throat,

The breath goes out.

This breathing process goes on all the time,

But now you're doing it consciously.

The process of the natural breath causes the whole body to move.

In some places the movement is slow and in others it is fast.

In some places it is gross and in others it is mild.

Feel the stomach moving up and down.

Feel the throat depression as well.

Now become aware of your natural breath.

In the natural breathing process,

The breath comes from the navel to the throat and goes from the throat to the navel.

Keep watching each and every breath.

Do not let a single breath go in or come out without your noticing.

To keep the awareness more constant and continued,

You are welcome to use a mantra.

Either your personal mantra or a general mantra.

If you don't have a personal mantra,

You are welcome to use OM from the navel to the throat and from the throat to the navel.

Please keep awake.

Remain aware of what I am telling you and be conscious of what you are doing.

Do not become lost in any thoughts.

Do not allow yourself to slip into unconsciousness.

During the period of Yoga Nidra,

Sleep should be strictly avoided.

You will not sleep or move your physical body unless I ask you.

Now remember your intention.

Repeat your intention.

Repeat your intention.

Repeat your intention.

Repeat your intention.

I will quickly take you through the different parts of your physical body and you will visualize them and repeat their names mentally as I say them.

Starting from the right side.

Right hand thumb.

Second finger.

Third.

All right five fingers together.

Right palm.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Armpit.

Side.

Waist.

Buttock.

Hamstring.

Right big toe.

Second toe.

All five toes together.

Visualize all your right toes together.

Left side.

Go to the left part of your physical body.

Start with the thumb.

Second finger.

Third.

Fourth.

All five left fingers together.

Left palm.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Armpit.

Side.

Waist.

Hip.

Buttock.

Thigh.

Hamstring.

Heel.

Left big toe.

Second toe.

All five toes together.

Now make your consciousness ready to travel.

From left to right.

From the toes up to the top of your head.

Start from the right big toe.

Second toe.

Third.

All right five toes together.

Left big toe.

Second toe.

Third.

Fourth.

Fifth.

All five left toes together.

Right sole.

Left sole.

Both soles.

Right heel.

Left heel.

Both heels.

Right ankle.

Left ankle.

Both ankles.

Right calf.

Left calf.

Right thigh.

Left hamstring.

Both hamstrings.

Right buttock.

Left buttock.

Both buttocks.

Right hip.

Left hip.

Lower part of the abdomen.

Upper part of the abdomen.

The whole abdomen.

Navel.

Stomach.

Right side.

Left side.

Right chest.

Left chest.

Center of the chest.

The depression of the chest.

Whole chest.

Right shoulder.

Left shoulder.

Right armpit.

Left armpit.

Right arm.

Left arm.

Right elbow.

Left elbow.

Right forearm.

Left forearm.

Right wrist.

Left wrist.

Right palm.

Right palm.

Back of the hand.

Left palm.

Back of the hand.

Right thumb.

Second finger.

Third.

Fourth.

All five fingers together.

Left thumb.

Second finger.

Fourth.

All five fingers together.

Right thumb.

Right shoulder.

Left shoulder.

Right collarbone.

Left collarbone.

Center of the collarbones.

Depression of the neck.

Back of the neck.

Take your awareness to your chin.

Your lower lip.

Upper lip.

Both lips.

Right cheek.

Left cheek.

Both cheeks.

Right ear.

Left ear.

Both ears.

All the teeth.

Tongue.

Right nostril.

Left nostril.

Tip of the nose.

Root of the nose.

Whole nose.

Right eyelid.

Left eyelid.

Right eyebrow.

Left eyebrow.

Both eyebrows.

Eyebrow center.

Right temple.

Left temple.

Forehead.

Back of the head.

Crown of the head.

Whole face.

Take your awareness to the back of the body.

Right shoulder blade.

Left shoulder blade.

Center of the shoulder blades.

Upper back.

Center of the back.

Lower back.

Right side of the back.

Left side of the back.

Whole back.

Whole spinal cord.

Right from the muladhara up to ajna.

Visualize the whole spine.

Visualize the spine as a chain made out of rings of living bone lying straight on the floor.

Feel every part of it from muladhara up to ajna.

Visualize just your spine lying on the floor.

Only the spine.

Not any other part of the body.

Feel as you are standing nearby watching it.

At the very bottom of the spine see a stem emerging from the inside.

At the top of this stem a flower is forming.

And around the flower are several leaves.

Beautiful green round leaves with drops of dew glistening on them like pearls.

If you shake the leaves the pearls fragment into many small beads.

If you shake them again the small beads come together again to form big beads.

If you shake the leaves the water comes together and then disperses and fragments.

The lotus flower at the muladhara is dark red with four petals.

You are looking at it from the top because the root is underneath the spinal cord which is lying on the floor.

At the base of the spine in svadhisthana see a lotus with six petals.

The leaves also have drops of water on them just like those in muladhara.

You can shake them in the same way as you did in muladhara.

All the water disperses into many pearl-like drops.

The water never touches the petals of the lotus flower.

Though the lotus is rooted in the bottom of the pond and it rises up through the water yet its pearls are never wet.

The sages and yogis advise us always to be as detached from everything in the whole universe as the lotus leaf is from the water completely non-attached.

The lotus comes from the water it only survives due to the water yet it does not yet get wet.

The water cannot touch it.

In the same matter we all live in the world.

We eat and enjoy and suffer.

We practice yoga and do many things yet we should be detached from all of it.

Now at Manipur behind the navel visualize ten petaled lotus yellow in color.

See the leaves underneath sparkling with pearl-like drops of dew.

Behind the heart at Anahat Chakra see a twelve petaled blue lotus.

It also has many leaves underneath.

Covered with many fine drops of dew visualize it.

At Vishuddhi behind the throat is a sixteen petaled purple lotus with many leaves under it and dew drops shining on them like pearls.

At Ajna behind the eyebrow center see a two petaled gray lotus with two leaves beneath it covered with dew drops like pearls.

The radiant full moon is above them about three inches away.

Above Ajna Chakra at the top back of the head is Bindu.

There you will find the bright full moon.

And if you go further another three inches away you see the thousand petaled bright red lotus at Sahasra.

There are many pearls at Sahasra and the water droplets are like gleaming corals all around.

Visualize the gleaming corals all around the bottom of them.

Now go to the moon again.

It is so quiet,

And tranquil.

Then go to Ajna.

See the dew drops on the leaves in Ajna,

In Vishuddhi,

In Anahat,

In Manipur,

In Svarhisthana,

In Mooladhara.

As the moonlight strikes them the drops of water on the leaves shine like hundreds of jewels.

Some look simple like pearls and other look like coral depending on your angle of vision.

They are shining like diamonds like nuggets of gold and silver like many moons like stars.

And the flowers are only able to be seen due to the light reflected from those brightly shining jeweled drops.

Again,

Visualize Mooladhara with all the leaves and dew drops on them.

Then Svarhisthana,

Manipura,

Anahata,

Vishuddhi,

Ajna,

Bindu,

Sahasra.

In Sahasra,

See the thousand petals.

See the leaves with the droplets of water shining like jewels.

Feel the qualities of the different chakras and whatever sensations are emanating from them.

Sahasra,

Bindu,

Sahasra,

Ajna,

Vishuddhi,

Anahata,

Manipura,

Svarhisthana,

Mooladhara.

Now,

Place your whole physical body on a lotus flower.

Your whole physical body is lying relaxed on the lotus and the flower is merging into your physical body.

Remember your intention.

Repeat your intention.

Repeat your intention.

Repeat your intention.

Become aware of your physical body.

The gross,

Mortal body.

Become aware of its position lying in Savasana,

Practicing Yoga Nidra.

As a result of this relaxation,

The whole body on the physical,

Mental,

Emotional,

And spiritual levels has become so quiet,

Tranquil,

And peaceful.

So fresh,

Revived,

And energetic.

The whole body.

Become aware of the whole body.

Become aware of the whole environment.

Become aware of you and me together in this room.

Become aware that I am leading you in Yoga Nidra and that you are practicing it.

Become aware of the whole environment.

The whole environment.

The whole environment.

The whole environment.

Without jerking your body or opening your eyes,

Slowly begin to sit up.

Sitting in a comfortable,

Seated position with the head in the back Sitting nice and tall.

Inhale deeply.

Exhale completely.

Namaste.