According to Ayurveda,
Aligned along the spine,
Starting at the base and moving up to the crown of the head,
Are seven energy centers known as the chakras.
As our chakras spin,
They have an influence over different parts of our body,
With each one being associated to a specific organ or gland.
But at an even deeper level,
Our chakras have an influence over us mentally,
Emotionally,
And spiritually.
This yoga nidra meditation will introduce and guide you through your chakra system,
Illuminating a path to connect with yourself more fully.
As you enter this space,
Surrender to it and allow yourself to release some tension that you may be holding on to.
Find a spacious and comfortable place to sit or lay down.
A sofa,
A yoga mat,
Or your bed.
Place your arms by your side with the palms facing up,
Making sure to allow plenty of space between your arms and the rest of your body.
Take your time to adjust your position so you are completely comfortable.
Take a deep breath in and exhale,
Letting it out with a sigh.
Take another deep breath in and exhale,
Letting your eyes gently close.
Sankapa.
Take a moment to set an intention for this meditation.
This is an affirmation based on your heart's longing.
For example,
I am safe.
I am joy.
I am loved.
I am worthy.
Let this be a simple phrase,
A positive seed that you are planting in your mind.
Set that intention now.
Say it three times.
If at any time during this meditation you notice that your thoughts start to wonder,
That's okay.
Just gently come back to your breath.
Focus your attention at the base of your spine,
Your pelvic floor.
This is the area of your root chakra.
This is the chakra of stability,
Feeling grounded,
Safe,
And secure.
Now visualize a red colored light from above you,
Swirling in to fill this space.
As you visualize this red light,
Take a slow deep breath into this area and gently exhale.
Take another slow deep breath in and exhale.
One more time,
Deep breath in and as you exhale,
Send your breath down your legs,
Your ankles,
And out through the bottom of your feet.
Next,
Focus your attention on your abdomen right below your belly button.
This is the area of your sacral plexus chakra.
This is the chakra of creativity,
Fluidity,
And feeling connected.
Now visualize an orange colored light from above you,
Swirling in to fill this space.
As you visualize this orange light,
Take a slow deep breath into this area and gently exhale.
Take another slow deep breath in and exhale.
Deep breath in and as you exhale,
Send your breath all the way down your lower body,
Your legs,
Your ankles,
And out through the bottom of your feet.
Focus your attention on the area just above your belly button.
This is the area of your solar plexus chakra.
This is the chakra of joy,
Self-confidence,
Self-worth,
And self-acceptance.
Now visualize a yellow colored light from above you,
Swirling in to fill this space.
As you visualize this yellow light,
Take a slow deep breath into this area and gently exhale.
Take another slow deep breath in and exhale.
One more time,
Deep breath in and as you exhale,
Send your breath all the way down your lower body,
Your legs,
Your ankles,
And out through the bottom of your feet.
Now focus your attention on your chest,
Your heart.
This is the area of your heart chakra.
This is the chakra of love,
Compassion,
And acceptance.
Now visualize a green colored light from above you,
Swirling in to fill this space.
As you visualize this green light,
Take a slow deep breath into this area and gently exhale.
Take another slow deep breath in and exhale.
One more time,
Deep breath in and as you exhale,
Send your breath all the way down your body,
Your legs,
Your ankles,
And out through the bottom of your feet.
Focus your attention on your throat.
This is the area of your throat chakra.
This is the chakra of self-expression,
Communication,
And speaking your personal truth.
Now visualize a sky blue colored light from above you,
Swirling in to fill this space.
As you visualize this blue light,
Take a slow deep breath into this area and gently exhale.
Take another slow deep breath in and exhale.
One more time,
Deep breath in and as you exhale,
Send your breath all the way down your body,
Your legs,
Your ankles,
And out through the bottom of your feet.
Now focus your attention on your forehead,
The space between your eyebrows.
This is the area of your third eye chakra.
This is the chakra of intuition,
Our connection to wisdom,
And trusting our path.
Now visualize an indigo blue colored light from above you,
Swirling in to fill this space.
As you visualize this indigo blue light,
Take a slow deep breath into this area and gently exhale.
Take another slow deep breath in and exhale.
One more time,
Deep in and as you exhale,
Send your breath all the way down your body,
Your legs,
Your ankles,
And out through the bottom of your feet.
Focus your attention at the top of your head.
This is the area of your crown chakra.
This is the chakra of spiritual connection,
Faith,
And a greater sense of purpose.
Now visualize a purple colored light from above you,
Swirling in to fill this space.
As you visualize this purple light,
Take a slow deep breath into this area and gently exhale.
Take another slow deep breath in and exhale.
One more time,
Deep breath in and as you exhale,
Send your breath all the way down the entire length of your body,
Your legs,
Your ankles,
And out through the bottom of your feet.
Breathe naturally here.
Slowly start to wiggle your toes and fingers.
Gently shake out your hands and feet for a few seconds.
If you're lying down,
Push yourself up to a seated position.
Open your eyes and notice how you feel.
Then take a moment to acknowledge yourself for doing this practice today and notice if it carries into the rest of your day.
Namaste.
