Chakra Yoga Nidra

Yoga Nidra live recording with reference to the Chakras in the body and visualisation/suggestions of heavy/light opposites. A relaxing and restoring, grounded session. An invitation to rest and honour our inner wisdom. Please note: there are chimes at the end to bring you back.

Transcript

So wherever you are in the world,

You are welcome.

Know that as we do this practice of yoga nidra,

It is a practice of awareness,

And that you welcome yourself just as you are.

So however you turn up today,

You welcome yourself just as you are.

Welcome yourself just as you are.

Become aware of where you're lying down or where the body is being placed at the moment,

Like the form that your body is taking,

And the contact that the body is making with maybe the floor or your bed,

If you're using this as a practice to do at nighttime.

So notice the form or the shape that the body takes,

The weight of the body being supported by the floor,

By or by the bed,

Or by the earth.

Notice this form of the body takes.

And perhaps with a little bit of awareness down at the heels.

Can you notice the weight of the heels where you rest.

And then as you move up through the legs behind the knees,

Perhaps notice the weight behind the knees,

Or the knees being supported or the weight of the legs,

Or you rest the back of the pelvis or the back of the hips.

And then up along the back,

The lower back,

The middle back and the upper back,

The form that the back takes now where you rest.

It may be more even in some places,

Maybe a little bit uneven and other places,

It could be heavier in some places,

Lighter in other places.

So we're observing what's happening,

Rather than judging or criticizing or wondering how or observing the form that the body is taking,

Where we rest.

And then the back of the head,

Can you sense,

Feel or imagine a point at the back of the head.

Notice where the head rests.

And then the weight of the whole body from the head all the way down to the heels,

The whole body.

This form that the whole body takes.

On this place on this land of the earth.

And with that same awareness,

Come to notice the breath,

Begin to watch your inhale and your exhale.

And the breath we use here is an everyday breath.

So there's no effort,

There may be a little sense that as soon as you start thinking about the breath that you kind of want to control it a little bit.

But allow that effortless effort to come into the breath.

Can you notice that expansion on your inhale as you breathe in,

Wherever that movement is,

Whether it's the chest,

Or the abdomen or both.

Can you notice as you breathe in,

Maybe that space that likeness that expansion that happens.

And then as you breathe out,

That perhaps letting go that moving down that little bit of grounding.

The whole body invited now to soften a little bit more.

With this breath,

Expansion on the inhale and softening on the exhale.

Expansion as you breathe in,

Soften or soften as you breathe out.

If you would like to remind yourself I am practicing yoga nidra I am practicing yoga nidra yoga nidra is the form of awareness.

And with that awareness in mind,

Know that whenever you hear a little bit of silence in this practice,

That I have everything hooked up.

Even though you may hear silence,

Know that I am still here.

And with this form of awareness still with us,

Bring to mind your San Calpa,

Or your positive sentence,

Your affirmation,

A positive intention or resolve.

It could be something that you say to yourself in the present tense,

It may even be a positive word or image.

But whatever your San Calpa is,

Repeat it mentally three times.

And as you repeat us,

Begin to sense,

Feel or imagine in the whole body how that is as if it is true.

As if it was happening or is happening now.

Sense feel or imagine how that is in the whole body.

I am practicing yoga nidra.

I am practicing yoga nidra.

Yoga nidra is the form of awareness.

And with this awareness,

We begin to take a little journey around the body.

And we allow our awareness to stop at each part of the body as it is named,

And let everything all your centered focus rest on each part as it is named.

Beginning with the right hand thumb.

So all the focus on the attention on the right hand thumb,

And with that same awareness,

Move it to the index finger,

And then the middle finger.

And then the fourth finger on the little finger.

Centered awareness and focus into all the fingers on the right hand,

And then the back of the hand,

The palm of the hand,

The wrist,

The elbow,

The shoulder,

The right armpit,

Right side of the waist,

Right hip,

Right thigh,

Right knee,

Ankle,

Top of the foot,

Sole of the foot in step of the foot,

The right big toe,

Second toe,

Third toe,

Fourth toe,

The little toe,

All the toes on the right foot.

That same awareness now moves up to the left side onto the left hand thumb,

Index finger,

Middle finger,

Ring finger or fourth finger and little finger,

All the fingers in the left hand,

Back of the hand,

Palm of the hand,

The wrist,

Elbow,

Shoulder,

Left armpit,

Left side of the chest,

Left side of the waist,

The hip,

Thigh,

Knee,

Ankle,

Top of the foot,

Sole of the foot,

In step of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All the toes on the left foot,

The whole of the left leg,

The whole of the right leg,

Both legs together,

The whole of the left arm,

The whole of the right arm,

Both arms together,

Awareness then down to both heels on the feet,

The backs of the knees,

Back of the hips,

The back,

Right shoulder blade,

Left shoulder blade,

Back of the head,

Top of the head,

Forehead,

Left temple,

Right temple,

Left eyebrow,

Right eyebrow,

Left cheekbone,

Right cheekbone,

Tip of the nose,

Top lip,

Bottom lip,

Space in between the collarbones,

The centre of the chest,

The abdomen,

Behind the pubic bones or the bottom of the spine and at the bottom of the spine bringing to mind the colour red and as you imagine this earth colour red,

It moving down through the legs and the feet,

Connecting with this deep rich red earth colour in our root chakra.

Bring the awareness then to below the belly button,

Below the navel,

Begin to visualise or sense or feel water,

Flow,

The colour orange and drawing a healing power of water into this area.

You may also like to visualise six orange petals and perhaps a crescent moon and this crescent moon reflects in the water.

Let the awareness then move above the belly button,

Above the navel to the solar plexus,

Colour yellow,

Connecting with this positive solar energy,

The sun,

The spirit behind and beyond the sun.

Sense feel or imagine this bright yellow flame burning away any blockages.

Moving the awareness up then to the centre of the chest,

The anahata,

The heart centre,

Our place of love,

Compassion and kindness and the element and freedom of air.

Sense feel or imagine that you can fly like a bird as if you were looking down on the green earth.

Bring the awareness then up to the throat area and see a glow,

A glow of the healing colour of blue or turquoise.

Bringing the awareness then up between the eyebrows,

The awareness moving ever more inward and upward.

Perhaps the colour silver in this area,

Shining silver disc.

And the awareness moving up to the crown of the head,

The crown chakra.

Sense feel or imagine a lotus flower with many,

Many,

Many petals.

Note how many petals you can see and allow yourself to be drawn into its centre.

From here the whole body resting,

The whole body resting,

The whole body resting.

As you breathe out the next time,

Sense feel or imagine from the crown chakra that you move the awareness down through to the eyebrow centre,

To the throat,

To the heart centre,

To the solar plexus,

To the place below the navel,

The place at the bottom of the spine or behind the pubic bones,

So that you bring the breath all the way down from the crown chakra all the way down to the root,

All the way down through the legs,

Down to the feet,

To the tips of the toes.

And perhaps as you breathe in,

Breathing in from the tips of the toes,

The tips of the fingers all the way up through the body,

Up to the crown of the head.

And as you exhale,

This breath moving down through the whole body to the tips of the fingers,

Down through the torso,

Down through the legs,

All the way down to the feet.

Working with this breath for a few more rounds of your breath,

Of your own breath.

Inhale bringing you up to the crown of the head and the exhale bringing you all the way down to the feet,

All the way down,

Down,

Down to the feet.

And as you breathe out the next time,

Out and down,

All the way down to the feet,

You could if you like,

Imagine roots,

Strong roots like a big old oak tree,

Strong roots coming out of your feet,

Going all the way down into the centre of the earth,

Down to the centre of the earth.

And with that become aware of the weight of the body where you lie.

Notice how this is this heaviness and this security and solid stability of the earth underneath you.

Can you become aware of this?

How is this in the whole body,

This weight,

This heaviness,

The earth underneath you holding up the security of that earth.

And then turn the focus and begin to welcome in the sensations or even imagine what these sensations might be of lightness.

So perhaps to the front body,

This lightness and this expansion and airiness and freedom to the front body,

That openness and then turn the focus again to the back body to the weight,

The heaviness,

The grounded earthiness.

Then turn the attention to the front body to that lightness and airiness,

Floating air.

And then see how it is to bring the attention back to that heavy feeling that heavy sensation,

And then go from heavy to light.

And then back to heavy,

Over to light.

And now how would it be to hold both of those at the same time in your awareness,

Both the heavy grounded earthy at the same time as lightness,

Spaciousness,

Expansion at the same time?

How would that be?

And then we let go of that practice.

We begin to welcome in a little bit of silence.

And in this silence,

There is a fullness.

There is an invitation for more deep rest.

There is an invitation for any inner wisdom or guidance to arise.

I'll mind the time.

Purple eyes.

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Reviews

I liked this a lot. Got verrry relaxed and was nearly drifting off to sleep when I was startled by chimes and instructions for waking up. I managed to drift and rest a while more anyway and now it’s nearly time to get up. 12/15/23

Perfection for a shorter practice Sending all my thanks and gratitude Brenda.