Yoga Nidra To Harmonise Your Chakras

This yoga nidra practice pays particular attention to the energy centres, or chakras, by stimulating them to release situations of stagnation or blockage and to bring the flow of energy in the body back into balance.
The word 'chakra' literally means wheel or cycle. In the context of spiritual disciplines such as yoga, chakras are considered to be wheel-like energy centres that are not physically distinguishable, but belong to the spiritual subtle body and connect it to the material body. The main chakras are located along the spine.

Transcript

This Yoga Nidra practice focuses on the energy centers,

Or chakras,

And stimulates them to release situations of stagnation or blockage.

It rebalances the flow of energy in the body.

Lie down on your back,

Eyes closed,

Feet apart,

Palms facing up,

And make yourself comfortable by placing pillows under your head or legs,

And use a blanket to feel warm and secure.

Take a deep breath in,

And as you breathe out,

Observe how the thoughts and experiences of the day begin to dissipate.

In the practice of Yoga Nidra,

You will expand the feeling of relaxation,

An effortless relaxation.

Simply listen to my voice with attention and awareness,

And if you find thoughts and memories bubbling to the surface,

Let them go.

Listen to the sound of your breath,

Slow and rhythmic.

Keep breathing,

And as you breathe out,

Focus on letting go.

You can breathe in through your nostrils,

And as you breathe out,

Open your lips slightly,

And let go.

Bring your attention to your ears,

Allow different sounds to spontaneously come into your space,

Without analysis,

Just observe them.

Sounds coming from outside the room.

Sounds coming from inside the room.

Sounds coming from the body.

Now observe your skin as it is covered by your clothes or by your blanket,

And allow the texture of the fabrics to rest gently on your skin.

Relax your eyes,

Ears,

Skin,

And accept reality as it is.

Open your attention more and more inside,

Bringing light into your inner world,

Filling it completely with your attention from head to toe.

Observe the feeling of being within,

Traveling inside your body.

There is no right or wrong way to perceive,

Simply remain aware throughout the practice.

Now create an intention or sankalpa to connect with the deepest desires of the heart,

All the dreams and aspirations you wish to manifest in your life.

Choose one for this practice,

And create a simple phrase expressed in the present tense,

Or identify a quality you wish to develop,

And observe the emotions you feel when you say these words.

Repeat them as if what you wish for is already happening in your life.

An example could be I love and accept myself as I am,

Or I take care of myself and my health.

Hold the sentence that you have chosen in your mind and repeat it three times in silence,

With trust and awareness.

Allow it to enter your heart and spread it to every cell in your body.

Breathe it in.

Now continue to listen to my voice as I guide you through a body scan.

Simply visualize the part of the body I am naming without moving.

Just bring your awareness there.

Start by paying attention to the right hand,

Right thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Armpit,

Shoulder,

Right side of the chest,

Right side of the waist,

Right hip,

Thigh,

Knee,

Shin,

Ankle,

Sole of the foot,

Top of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

The whole right side of the body,

The whole right side.

Now shift your attention to your left hand,

Left thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Armpit,

Shoulder,

Left side of the chest,

Left side of the waist,

Left hip,

Thigh,

Knee,

Shin,

Ankle,

Sole of the foot,

Top of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

The whole left side of the body,

The whole left side.

Now explore the back of the body,

Right heel,

Right calf,

Back of the knee,

Back of the thigh,

Buttock,

Left heel,

Left calf,

Back of the knee,

Back of the thigh,

Buttock,

Sacrum,

Lower back,

Middle back,

Upper back,

Right shoulder blade,

Left shoulder blade,

Back of the neck,

The whole spinal column,

The whole spinal column,

Full attention from the coccyx up to the first vertebrae,

Back of the head,

Crown of the head,

Forehead,

Right eyebrow,

Left eyebrow,

The point between the two eyebrows,

Right eye,

Left eye,

The nose,

Ridge of the nose,

Tip of the nose,

Right nostril,

Left nostril,

Right cheek,

Left cheek,

Right ear,

Left ear,

Upper lip,

Lower lip,

The point where the lips meet,

The jaw,

Chin,

Throat,

Right side of the chest,

Left side of the chest,

Right side of the ribs,

Left side of the ribs,

Upper abdomen,

Navel,

Lower abdomen,

Pelvis,

Bring total attention to the pelvis,

Total awareness here,

Full attention to the whole right leg,

Whole left leg,

Both legs together,

Pelvis,

Legs and feet together,

Awareness of the whole right arm,

The whole left arm,

Both arms together,

Torso,

Arms and hands together,

Torso,

Neck and head,

The whole upper part of the body,

The whole lower part of the body,

The whole right side of the body,

The whole left side of the body,

The whole body,

Lie down.

Now,

Feel how the breath has become subtle,

And find it at the base of the spine,

Notice its rhythm,

Its pulsation in this area,

As you inhale,

See the breath rising from the base of the spine to the crown of the head,

Flowing like a stream of water,

As you breathe out,

The breath comes down from the crown of the head to the base of the spine,

Inhale from the base of the spine to the top of the head,

Exhale from the top of the head to the base of the spine,

The breath is like a feather caressing each vertebrae,

Now feel the spine as very heavy,

As heavy as lead or as a huge rock,

The tailbone is heavy,

The sacrum is heavy,

Lower back,

Middle back,

Upper back are heavy,

Neck and back of the head are heavy,

The whole spine is heavy,

And let go,

Now instead imagine the whole spine as light,

As light as a feather or a balloon full of air,

The back of the head and neck are light,

Upper back,

Middle back,

Lower back are light,

The sacrum and coccyx are light,

The whole spine is as light as a feather,

As if you could lift it off the ground,

Let go,

And now begin to awaken the feeling of cold,

Bring the feeling of cold into your memory,

As if you are in a cold winter day,

Bring the attention to the breath in the left nostril,

And while you breathe in and out from here,

Perceive the cold spreading in the whole body,

From head to toe,

The body gets colder and colder,

Let it go,

Now focus on the heat in the body,

Perceive the manifestation of heat as if you were on a hot summer day,

Breathe in and out through the right nostril,

And perceive the sensation of heat entering the body right from the nostril,

The right one,

Spreading from the top of the head to the feet,

And then let go,

I will now guide you to visualize the different energy centers or chakras as if they were being gently caressed by a feather,

First center,

Associated with the earth element,

It is located at the base of the spine where the perineum is,

It is the center of rootedness,

Of the most instinctual parts of the human beings,

And it is associated with passion for life,

Stability,

Second center,

Associated with water element,

It is below the navel and associated with a sense of security,

Imagination,

Creativity,

Third center,

Its element is fire,

It is located at the level of the solar plexus,

And associated with willpower,

Self-esteem,

Prosperity and energy,

Fourth center,

The element is air,

Located behind the breastbone at the heart level,

Associated with joy,

Gratitude,

Compassion,

Love,

Trust,

Fifth center,

The element is sound,

It is located at the level of the throat,

And associated with freedom of expression,

Wisdom in words,

Speaking the truth,

Expressing love for life,

Sixth center,

The element is light,

It is located in the space of the third eye,

Between the two eyebrows,

And related to intuition,

Concentration,

And the ability to perceive reality with clarity,

Seventh center,

The element is ether,

It is associated with spirituality,

With the higher functions of the mind,

And located at the top of the head,

Associated with harmony,

Wholeness,

Connectedness,

Eighth center,

The only one outside the body,

It is located above the head,

And represents the connection with the cosmos,

With feeling worthy to receive,

And opens us to enlightenment,

Now bring your attention to each center again as you go back to the root,

Eighth center,

Above the head,

Seventh center,

Crown of the head,

Sixth center,

At third eye,

Fifth center,

At the throat,

Fourth center,

At the heart area,

Third center,

At solar plexus,

Second center,

Just below the navel,

First center,

At the perineum,

Now let's visualize the images and colors that correspond to the different chakras,

A red inverted triangle at the base of the spine,

A red inverted triangle at the base of the spine,

Orange ocean waves at sunset below the navel,

Orange ocean waves at sunset below the navel,

A bright yellow sunflower at the solar plexus,

A bright yellow sunflower at the solar plexus,

A green spring meadow at heart level,

A turquoise blue of the sea at throat level,

A turquoise blue of the sea at throat level,

An indigo light of the dawn at the third eye,

An indigo light of the dawn at the third eye,

An indigo light of the dawn at the third eye,

A deep purple light at the crown of the head,

A deep purple light at the crown of the head,

A crystal clear white light above the head,

A crystal clear white light above the head,

Now let's visualize one more time,

A crystal clear white light,

A deep purple light,

An indigo light of the dawn,

A turquoise blue of the sea,

A green spring meadow,

A bright yellow sunflower,

Orange ocean waves at sunset,

A red inverted triangle,

Slowly let go of the visualization and bring your attention back to the heart and find your sankalpa here,

The intention you expressed at the beginning of the practice,

Repeat it three times,

Feeling as if it is happening now,

Repeat it and feel the emotions connected with it,

Then bring your attention back to the breath and listen to the sounds in the room,

The sounds outside the room,

Search for the furthest sound you can pick up,

Then still with your eyes closed observe the room you are in,

The walls,

The ceiling,

The floor,

And remember the position of your body lying down,

Observe it,

Notice all the points where your body touches the floor,

Observe it from head to toe,

From head to toe,

And then take a few deeper breaths,

Your yoga nidra practice is now complete,

When you are ready you can begin to move and stretch your body,

Roll on one side and you can come to a seated position,

Bring your hands at the level of your heart,

Feel your heartbeats,

The warmth coming from here,

And may you feel a sense of peace,

Relief and gratitude for the rest of the day,

May you feel a sense of peace,

Relief and gratitude for the rest of the day,

Reviews

Thanks for this Yoga nidra, Simonetta! Nice to see you back on InsightTimer :)