Hello my friend.
Are you feeling indecisive?
A lack of creativity.
Emotionally numb.
Are you full of ideas and dreams but often get stuck in overthinking?
Are you feeling too emotionally drained or creatively blocked to bring your dreams to life?
Essentially,
Are you a blocked creator or a stagnant dreamer?
Then you are in the right place.
There are no mistakes.
You are drawn to this meditation for a reason.
This meditation will assist you in honoring emotional waves.
While anchoring in inner clarity and intuition.
Welcome to this healing space.
Your time to dive deep within and explore.
Noticing what is happening below the surface.
And becoming aware what is the current condition of your inner landscape.
Chakras often heal and balance in complementary polar pairs.
That bridge the physical grounding with spiritual awareness.
Working with these mirror combinations helps stabilize excess energy in one center.
By activating its opposite counterpart along the spine.
Today is the second in this chakra pairs series.
We will be exploring the sacral and third eye chakras.
Connecting your emotional flow and your intuitive mind.
Healing both of these chakras creates a bridge between physical feelings and higher wisdom.
If you would like to increase the energy of this meditation.
Please feel free to grab some moonstone,
Carnelian,
Or orange calcite for your sacral chakra.
And lapis lazuli or sodalite for your third eye chakra.
These are not necessary but may be a nice enhancement to this meditation.
Before we begin,
Please take some time to settle into your space.
Coming fully present.
Acknowledging that you are here now.
You can keep your eyes open with a soft downward gaze.
Or gently close them if that feels more comfortable for you.
Please know I am here simply as your guide.
Feel free to change any of my words at any time.
And always feel free to follow your inner guidance.
This is your practice,
And you are in control of your practice.
You don't have to do anything I tell you to do.
I will simply give you the framework.
And you may fill it in any way that works for you.
Now together.
Let's invite the outside world to fade into the background.
Noticing that you can still hear life happening around you.
But you are choosing to allow the volume to be turned down on everything outside of you.
Giving yourself the gift of your total awareness.
Total awareness within.
As we begin to hear the sound of the breath.
Moving in and out of the body with ease.
Sometimes everyday life.
May make us feel disconnected from our emotions.
Or even overwhelmed by them.
In this practice,
We will view our emotions.
As waves passing through an ocean.
We will ride the waves of emotions.
With curiosity instead of judgment.
Waves come and go with the tides.
The highs help us to see the beauty all around.
The lows show us contrast.
That teaches us to appreciate the highs.
And there is purpose for both.
As long as we don't allow ourselves to get stuck in either extreme.
Bring your awareness to feeling the parts of your body that are making physical contact with the surface beneath you.
Allow yourself to feel supported and held.
Notice the weight of your body.
Feel how the support beneath you takes your weight completely.
There's no need for you to do any work to hold yourself up.
Now is the time to set our intention,
Our sankalpa.
We could set an intention of I release all blockages.
Or any short positive intention.
That feels right for you in this moment.
Once you have decided what your Sankalpa will be.
Repeat it three times silently with feeling.
Inviting that intention into your reality.
Yoga Nidra works from the outside in.
To affect changes from the inside out.
This produces a deep relaxation.
And physical release from tension,
Stress.
And negative ways of thinking,
Feeling,
And reacting.
Now begin sensing your body.
With the understanding.
That whatever you experience is perfect just as it is.
And we will move quickly from one part to the next.
Simply feeling.
Sensing each part without judgment.
Without movement.
Simply repeat the part of your body I mention silently within.
As you shine the spotlight of your attention there.
Beginning with our right hand.
Remain in stillness as we simply notice the right hand.
Right hand thumb Second finger.
Third finger.
Fourth finger.
And fifth finger.
Palm of the right hand.
Back of the right hand growing heavy Feel the entire right hand alive with sensation.
Notice your wrist.
Lower arm.
Elbow Send your upper arm.
And right shoulder.
And the entire right arm heavy and relaxed.
Feel the right shoulder blade.
Armpit.
Feel the right ribs.
Feel the right waist.
The right side of the belly and low back.
Hip.
Right buttocks.
Right upper leg.
Me.
Lower leg.
Ankle.
Heal.
Top of the right foot.
Soul.
All right,
Big Joe.
Second toe.
Third.
Forward.
And fifth toe.
Allow the entire right side of the body to feel relaxed.
And at ease.
Now sense the left hand.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Bag of the left hand growing heavy.
Feel the entire left hand alive with sensation.
Rest.
Lower arm.
Elbow.
Sense the left upper arm and shoulder.
Feel the entire left arm heavy and relaxed.
Left shoulder blade.
Armpit.
Left ribs.
Feel the waist.
Give up thinking.
And welcome all sensations.
In the left buttock.
Left upper leg.
Me.
Lower leg.
Ankle.
HEAL top of the left foot.
SOUL Left big toe.
Second toe.
Third 4.
And fifth toe.
Allow the entire left side of your body to feel relaxed and at ease.
Right shoulder.
Left shoulder.
Right shoulder blade.
Left shoulder blade.
Right buttock,
Left buttock.
The spine.
And the whole back together.
Warm and at ease.
Top of the head.
Forehead cool and at ease.
Right eyebrow left eyebrow Feel the eyebrow center.
Right eyelid.
Left eyelid.
Right eye,
Left eye.
Both eyes together as radiant sensation.
Right ear.
The left ear.
Right cheek,
Left cheek Feel your nose.
Tip of the nose.
Right nostril,
Left nostril.
Sensation on the upper lip.
Sensation on the lower lip.
Explore the space between the lips.
Chen.
JAW inside the throat at rest and at ease.
Right collarbone,
Left collarbone.
Right chest.
Left chest.
Middle of the chest.
Navel.
Abdomen.
Lower abdomen.
Whole right leg.
Whole left leg.
Both legs together,
Relaxed and at ease.
Whole right arm.
Whole left arm.
Both arms together.
As radiant vibration.
Whole back of the body supported.
The whole front of the body softening.
Whole head and face together.
Legs,
Arms together.
The whole body together.
The whole body together.
Sensation inside the body.
Sensation on the surface of the body.
The entire body relaxed and at ease.
Has radiant sensation.
We will begin by bringing our attention back to the breath.
Observe all of the muscles of respiration.
Simply watch the breath as it moves up and down the body.
You deserve to pause.
You deserve to rest and recharge.
You are allowed to occupy this space.
In fact,
Begin to imagine that with every inhale you grow a little wider.
And a little bit larger.
Feel free to take up even more space.
As you begin to expand the boundaries of your body.
Larger and lighter.
If the emotional waters feel too turbulent at any time.
You can always anchor your attention on the cool sensation.
Air entering and leaving your nostrils.
You do not have to dive deep into any memory or emotion.
You are simply observing the breath.
Now shift your awareness down to your lower abdomen.
A few inches below your navel.
This is your sacral chakra.
Your center of emotion.
Creativity.
And fluid movement.
Imagine a soft warm orange light glowing deep inside your pelvis.
With each inhalation.
Invite that orange light to expand slightly.
Warming your hips and lower back.
With every exhalation,
Let go of any rigid boundaries.
Let go of all stored tension.
And all old emotional way.
You no longer need to carry.
As you breathe into this space.
Observe without judgment any sensations you discover here.
Total awareness.
And just notice anything that comes up for you.
As you explore the space below the belly button.
Do you feel movement?
Or do you feel stuck?
Simply observe with curiosity.
There are questions we can explore to gauge the second chakra's openness.
Ask yourself.
Do I allow myself to feel my emotions without judgment?
Do I sacrifice my own dreams and goals to get someone else's approval?
The sacral chakra's purpose is movement.
Flow.
Creativity,
And reproduction.
This is where we birth our ideas and dreams into reality.
Where we connect to our own emotions and desires.
But when we hold on too tightly,
We block our own creative flow.
Affirm here.
My feelings are valid.
I feel safe to express them.
I'm allowed to feel my emotions without judgment.
This center is connected to the water element.
So let's imagine we are resting on a beach.
Beside a warm turquoise ocean.
Imagine the blue sky above.
And see puffy white clouds of thought passing by overhead.
And welcome the warmth of the sun on your face as you enjoy the beauty of the day.
Hear the waves of breath lapping at the beach.
The breath falls in and the breath falls out with as little effort possible.
Say quietly to yourself,
I awaken my sacral chakra.
I honor my creative energy.
And I honor my capacity for joy.
Allowing the water element to wash away all that no longer serves you.
Welcome the refreshing release of old stuck emotions.
Sending gratitude to the water for washing away old hurts.
Old stories.
Giving us a new perception.
The ability to create our life any way we want.
Affirming I have the right to feel good right now.
I release and let go of all pain associated with guilt.
I am moving on.
Slowly lift your attention away from your pelvis now.
Moving your awareness up through your solar plexus.
Passing through your heart and throat.
Until you rise up,
Discovering the space between your eyebrows.
Your third eye chakra.
The home of your intuition.
Your inner wisdom.
And clear vision.
This is our center of perception and command.
Imagine an indigo blue orb of energy here.
At first,
We will simply observe any sensations with total awareness.
Noticing anything that comes up for you.
As you explore the third eye area.
Do you feel movement?
Or do you feel stuck?
Sometimes for me it almost feels like a tingling sensation as I open this center.
Like a gentle itch no judgment,
Simply observe with curiosity.
The third eye center's purpose is intuition and insight.
When we focus our attention on the third eye.
We are able to break through our limiting thought patterns.
Our old way of thinking and believing.
We may be ready to give up the old perception of our story.
As we begin to cultivate greater wisdom.
And imagination.
We may be able to reframe our thought patterns to embrace our power.
Moving from that happened to me into that happened for me to learn and grow.
Visualize a deep,
Quiet,
Indigo light like the color of the night sky.
Just before midnight.
Glowing at this eyebrow center.
Each breath you take draws fresh clarity into your mind.
Clearing away mental chatter.
Overthinking.
And down.
As you rest your focus on this indigo light.
Lean into your inherent wisdom.
But we will not stay here on the surface of the third eye center.
Instead,
Together,
We will dive deeper.
And deeper.
Into the center of the mind.
Imagine we can draw a line.
From the space between our eyebrows.
Straight back into the center of our mind.
See this line as a brilliant white light.
Or you may feel this light as a warming sensation.
However you experience that energy is fine.
Experience the bright white line of energy from the third eye.
Back into the center of the mind.
Keep that line there.
See it or feel the warmth of that line.
Between the third eye and the center of your mind.
Then move your attention up to the crown of the head.
Draw a second bright white line down from the top of the head until it intersects with the first line.
Then allow your awareness to rest at the space where the two lines meet.
And see the beautiful indigo blue orb of energy.
There.
At the place where the two lines meet in the center of your mind.
Begin to breathe into the orb of healing blue light.
In the center of your mind.
Noticing that each inhalation fills up the orb.
Allowing it to grow larger and larger with each inhalation.
Feel it gently pushing all thoughts off to the side.
That light begins to melt away anxiety.
Melting away,
Depression.
Melting away judgmental thoughts of ourselves or others.
And letting go of all the thoughts that no longer serve us.
Inhaling grow this light to surround your entire head.
Now allow that indigo light to spread throughout the entire body.
Breathe out,
Allow this light to expand and occupy the space around your body.
This is the light of your inner wisdom.
Your intuition.
Fully connected to the universe and everything around you.
As your wisdom grows with that light.
Awaken trust in your intuition.
Purifying your perception.
Trusting in your ability to learn from experience.
And feeling open to all new ideas.
The whole body is filled with this beautiful blue light.
Continue to breathe in and out.
With this indigo light in and all around you for several breaths replacing all judgment with understanding and compassion.
Feeling love for yourself and all those around you.
Through this indigo light,
Feel your sense of intuition growing stronger.
Your ability to seek and find truth grows with the balancing of this energy center.
I clearly see and know myself based on wisdom and truth.
I invite peace,
Love.
Joy and life to flow through me.
Now imagine a vibrant line of energy.
Connecting both centers.
Visualize a golden thread stretching from the warm orange light in your lower belly.
Up to the deep indigo light in the center of your mind.
Observe what happens when these two energies begin to talk to one another.
Feel your emotions and your intuition merging fully.
As you breathe in,
Feel the energy rise from your sacral chakra up to your third eye.
Feel your emotions and your intuition merging fully.
As you breathe out,
Feel wisdom stream down from your third eye into your sacral chakra.
Wrapping your emotions in safe and loving awareness.
You are creating a perfect bridge within.
Let your emotions inform your intuition.
And your intuition protects your emotions.
The sacral center processes raw feelings and desires.
While the third eye translates those gut reactions into higher mental clarity and insight.
Balancing the emotional flow below helps clear the spiritual vision above.
You are both deeply feeling and profoundly wise.
Sensing your wholeness once more.
Gently let the visual colors fade now.
Knowing that the balance you created remains intact within your body.
Bring your attention back to your breath.
Feel the gentle rise and fall of your breath.
Like waves on the ocean.
And the breath falls in.
And the breath falls out.
In endless ebb and flow of the tides.
Now think back to the beginning of our practice.
And remember your Sankalpa.
Your intention for practicing.
Affirm your Sankalpa by silently repeating it three times.
The sankalpa that is practiced with feeling will never let you down.
Please continue to work with this Sankalpa until it comes true in your life.
The sankalpa at the beginning of the practice is like planting a seed.
The sankopa at the end of the practice is like watering and nurturing your seed.
Yoga Nidra is now complete.
Aum Shanti Shanti Shanti which simply means peace,
Peace,
Peace.
May we all know peace within.
May we all be surrounded by peace.
May we bring peace to all those we encounter.
Thank you so much for joining me in connecting your sacral and third eye chakras.
Please feel free to come back to this meditation.
Anytime you feel stuck in overthinking.
Anytime you feel creatively blocked.
Or emotionally numb.
Give yourself the gift of your total awareness.
So that you can feel more grounded,
Connected,
And supported.
Take a moment to acknowledge yourself.
For dedicating this time to your healing.
Rest well,
My friends.
