Chakra Yoga Nidra

Chakra Yoga Nidra invites you to connect and strengthen your relaxation response so that you can support the health and functioning of your nervous system and endocrine system. Come to a comfortable lying down position and allow your feel-good hormones space to grow so that your body can find its new homeostasis, enriching not only your inner relationship with the self, but with the world around you.

Transcript

For yoga nidra this week,

We're going to focus upon the visualization of the chakra system.

Allow yourself this opportunity to come and lie on the floor.

Consider how you feel,

How warm you feel and perhaps bring a blanket over you to feel more comfortable.

Bring your feet slightly apart.

The backs of your hands and your elbows touching the floor.

Your head centered,

Your eyes gently closed yet facing the ceiling.

Invite each and every part of your physical body to become looser and looser.

When your whole body becomes connected into that sense of letting go,

Begin to relax mentally as well.

Become aware of your natural and normal breath.

The spontaneous effortless breath.

Witness it coming in.

And witness it 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.

Of course,

This breathing process goes on all of the time.

But here and now you are doing it consciously.

The process of the natural breath causes the body to move and shake.

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

In some is gross and in some mild.

Begin to draw your awareness and feel into your stomach.

Moving up.

And moving down.

Connect and feel into your throat and chest.

The rising up.

The rising down.

The natural breathing process.

Keep watching each and every breath.

Anytime your mind wanders,

Draw it back to the awareness of your breath.

Nurture the awareness.

Nurture it being constant and continued.

From this place in your body,

Create an intention for your yoga nidra today.

The setting of the seat.

Your sankalpa.

Allow your intention to be of simple and present tense.

And repeat your sankalpa three times.

Bringing it into the cells of your body.

Allow the resonance of your sankalpa to be experienced through your whole being.

Washing through your whole body.

And now allow your sankalpa to go.

Begin to connect to rotation of consciousness.

I will quickly take you through different parts of your physical body.

You will visualize them and repeat their names.

Internally,

As I say them.

Begin from the right side of your body.

Right hand thumb.

Second finger.

Third.

Fourth.

Fifth finger.

All five fingers together.

Right palm.

Back of hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Armpit.

Side.

Waist.

Hip.

Buttock.

Thigh.

Hamstring.

Knee.

Calf.

Ankle.

Heel.

Soul.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

All five toes together.

Visualize the whole right side of your body.

Go to the left side of your physical body.

Left thumb.

Second finger.

Third.

Fourth.

Fifth finger.

All five fingers together.

Left palm.

Back of hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Armpit.

Side.

Hip.

Buttock.

Thigh.

Hamstring.

Knee.

Calf.

Ankle.

Heel.

Soul.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

All five toes together.

Visualize the whole left side of your body.

Start from the right big toe.

Consciousness ready to travel alternately from right to left.

From the toes up to the top of your head.

Start from the right big toe.

Second toe.

Third.

Fourth.

Fifth.

All five left toes together.

Right soul.

Left soul.

Both souls together.

Right heel.

Left heel.

Both heels together.

Right ankle.

Left ankle.

Right ankle.

Right ankle.

Left ankle.

Both ankles together.

Right calf.

Left calf.

Both calves together.

Right knee.

Left knee.

Both knees together.

Right thigh.

Left thigh.

Both thighs together.

Right knee.

Right hamstring.

Left hamstring.

Both hamstrings together.

Right buttock.

Left buttock.

Both buttocks together.

Right hip.

Left hip.

Both hips together.

Right hip.

Waist.

Lower part of the abdomen.

Upper part of the abdomen.

The whole abdomen together.

The navel.

The stomach.

The right side.

The left side.

The right chest.

The center of the chest.

The whole chest together.

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.

Back of the hand.

Left palm.

Back of the hand.

Right thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

All five fingers.

All five fingers together.

Left thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

All five fingers together.

Right shoulder.

Left shoulder.

Right collarbone.

Left collarbone.

Center of the collarbone.

Back of the neck.

Front of the neck.

Whole neck.

Together.

Chin.

Lower lip.

Upper lip.

Both lips together.

Right cheek.

Left cheek.

Both cheeks together.

Right ear.

Left ear.

Both ears together.

All the teeth.

Tongue.

Right nostril.

Left nostril.

Tip of the nose.

Root of the nose.

The whole of the nose.

Right eyelid.

Left eyelid.

Right eye.

Left eye.

Right eyebrow.

Left eyebrow.

Both eyebrows together.

Right temple.

Left temple.

Forehead.

Third eye.

Hairline.

Crown of the head.

The whole face.

The whole head together.

The right shoulder blade.

The left shoulder blade.

The center of the shoulder blades.

Upper back.

Center of the back.

Lower back.

Right side of the back.

Left side of the back.

The whole of the back.

The whole spinal cord.

Right from muladhara at the base of the spine.

All the way to ajna at the third eye.

The whole of the spine.

Visualize the whole of the spine.

Extend beyond the bony vertebra.

Go deeper to the delicate interior spinal cord.

Visualize the whole spinal column like a rod.

Awareness of the whole spinal column.

Visualize each of the chains.

Each of the vertebra.

Each of the rings of living bone.

Feel every part from muladhara up to ajna.

Visualize just your spine lying on the floor.

Only the spine and not any other part of the body.

Feel as if you are standing nearby and watching it.

At the very bottom of your 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 jus 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 pearls.

As you shake the leaves,

The water comes together and then disperses and fragments.

The lotus flower at 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.

Then at the base of the spine in swadhisthana,

See the vermilion lotus with six petals,

Six orange 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 do in muladhara.

And all the water disperses into many pearlite drops.

As you begin to travel up to behind the navel,

Visualise a ten petalled yellow lotus.

See the leaves underneath sparkling with pearlite drops of dew.

Behind the heart at anahata chakra,

See a twelve petal green lotus flower.

It has many leaves underneath,

Covered with many tiny drops of dew.

Visualise it.

As you come to vishuddhi,

Behind the throat is a sixteen petal blue lotus with many leaves under it and dew drops shining on like pearls.

At anahata behind the eyebrow centre,

See a two petalled violet lotus with two leaves beneath it,

Covered with dew drops like pearls.

And as you rise up beyond Ajna to sahasra,

So many petals at sahasra and the water droplets are gleaming corals all around the bottom of them.

Opening up into the crown of your head,

Connecting upwardly towards sahasra.

Endless petals.

Endless white petals.

Draw back to Ajna,

To the violet across the forehead.

Drop down once again into vishuddhi,

Into the depth of the blue into your throat.

Drop down into anahata and the vibrant spring green across the whole of your chest.

And drop down into manapura to your navel,

To the sunshine yellow,

Opening up all the way across your navel.

And again to swadhisthana to the vermilion orange,

Bathing across your pelvis into your sacrum.

And then to the grounding strength of muladhara to the deep red,

Bathing at the tailbone,

Down through into the legs.

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

Once again as you rise up through the chakras,

From the red,

The orange,

The yellow,

The green,

The blue,

The violet,

The white.

And from the white to the violet to the blue to the green to the yellow to the orange and to the red.

Connect into the feeling,

The vibration of each of the chakra centers.

Visualize these colors not only becoming bigger but brighter too,

Brighter and brighter and more iridescent from the dew underneath each of the petals.

Bathe in the hydration of the dew and the richness and the variety of the vibration of color.

Be with the energy.

And then come back to anahata.

Come back to the resonance of your sankalpa.

Connect to your sankalpa like a familiar dear friend.

And repeat your sankalpa three times.

And now moving back to your physical body.

Back to your body,

Your whole body lying on the floor.

Connection of your arms and legs resting on the floor.

Awareness of your back and your head connected to the floor.

Connection to every single cell of your being.

Connect to how your body feels,

The physical,

The mental,

The emotional,

The spiritual levels.

Connect to the feelings your yoga nidra has cultivated within you.

Be with the experience.

Be fully with the experience.

Awareness of your whole body.

Awareness of your whole being.

Become aware once again of your surroundings and your environment.

Become aware of yourself being connected to the room.

Become aware of the narration of this yoga nidra.

Become aware that you are practicing yoga nidra.

Become aware of the whole environment.

The whole environment.

Allow your body to gently start to move into the environment.

Small movements through fingers and toes.

Begin to stretch and awaken your whole body.

And choosing to either curl over onto your side to rest.

Or to gently come to a seated,

Meditated position.

Connect to your inhale breath deeply.

And while exhaling,

Allow the vibration of OM to vibrate through your whole being.

Inhale deeply.

And once again,

The mantra OM as you exhale.

And one further time,

Perhaps internalizing or externalizing the mantra OM.

And give yourself thanks for taking this time for your practice today.

And moving on with the rest of your day.

Namaste.

Reviews

Anthea, thank you so very much for your magnificent meditation. Beautiful, peaceful and very calming. With much gratitude.