Hello my friend,
Are you feeling anxious,
Spaced out,
Or coping with some major life changes?
Then you are in the right place.
There are no mistakes.
You were drawn to this meditation for a reason.
Welcome to this healing space.
Your time to dive deep within and explore what is happening below the surface.
Becoming aware what is the current condition of your inner landscape.
Chakras often heal and balance in complementary polar pairs.
That bridge 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 we will be exploring the root and crown chakras.
Connecting your deepest early stability with your highest spiritual consciousness.
Connecting source and safety.
So that you can experience a feeling of grounding and belonging.
If you would like to up the energy of this meditation.
Please feel free to grab some red jasper or black tourmaline for your root chakra.
And clear quartz or amethyst for your crown chakra.
These are not necessary but could be a nice addition to your meditation.
Before we begin,
Please take some time to look around you.
And simply notice the space around you.
If your eyes are already closed,
That's okay.
Feel free to simply sense the space around you if you like.
Turning to look over your right shoulder How far behind you can you see or imagine?
Slowly make your way back through center.
And then look over your left shoulder.
What do you see or sense behind you on that side?
And then make your way back to center again acknowledging that you are here in this room right now you Feel free to keep your eyes open with a soft downward gaze.
Or gently close them if that feels more comfortable for you.
Please know I am simply here as your guide.
You can change any of my words at any time.
And always follow your inner guidance.
This is your practice.
You are in control of your practice.
You don't have to do anything I tell you to do.
I will simply give you a framework.
And you can fill it in any way that works for you.
Now let's invite the outside world to fade into the background.
Notice 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.
Total awareness within.
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.
Don't notice the weight of your body.
There's no need for you to do any work to hold yourself up.
You deserve this break.
You deserve to pause your day.
To rest and recharge.
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.
Or 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.
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.
Right buttock right upper leg me.
Lower legs.
Ankle.
HEAL top of the right foot soul.
Right,
Big Joe?
Second toe.
Third.
4.
.
.
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.
5th finger palm of the hand.
Back 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.
Left ribs.
Waste.
And left shoulder blade.
Armpit.
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.
3rd.
.
.
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 sensations.
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.
Chin.
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 vibrations.
Whole back of the body supported.
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 lighter.
And a little bit larger.
Feel free to take up even more space.
As you expand the boundaries of your body.
Larger and lighter.
Gently now guide your attention to the base of your spine.
In the area of your root chakra.
Visualize a soft,
Warm red light here.
If it's not easy for you to imagine or see,
That's okay.
Simply feel warm red light emanating from the base of your spine.
It doesn't need to be bright or intense.
A gentle ember is enough.
This is your center of stability.
Grounding.
Survival.
Take some time here to simply observe any sensations you uncover.
Total awareness.
Simply notice anything that comes up for you as you explore the base of the spine.
Do you feel movement?
Or do you feel stuck?
What is the temperature in this area?
Is there heat?
Or cold.
Or a comfortable warm sensation.
No judgment,
Simply observe with curiosity.
There's no right answer here.
The root chakra allows us to feel a sense of belonging.
I invite you to let go of the notion of separateness.
And welcome the feeling of connection and support.
So together,
Let's imagine we are standing tall.
Like a beautiful,
Strong,
And majestic tree.
Any tree that makes you feel strong and stable.
It could be a tall palm tree that bends easily with the storms of life.
Or it can be a tall stately oak tree,
Strong and steady.
As you inhale,
Imagine this red light sending roots down through your floor.
Down through the foundation of your building.
Deep into the steady unmoving earth below.
Taking our time and really see or feel all of your roots growing from your feet deep into the earth.
Remember a tree with strong roots can withstand the storms of life.
Allow yourself to feel anchored and secure.
Tethered gently to the present moment where all is well.
And each time the mind wanders off into thinking.
As it is designed to do.
Make no judgment of the thought.
Simply notice that you are thinking.
And lovingly guide your awareness back to the rise and fall of your breath.
Steady,
Easy breaths.
As you allow the breath to fall in.
And out with as little effort possible.
Keep that image of the tree in your mind's eye.
While you shift your awareness back to the base of the spine.
Your root chakra.
And now begin to explore what have you been holding onto here.
Do you feel stuck?
Begin to use the breath as a cleansing tool.
Inhaling gather anything you discover here that no longer serves you.
Exhaling,
Send all of your past worries and troubles down through your roots into the earth.
Give Mother Earth all of your anxiety and fear.
Breathe out past sadness and guilt.
Release all negativity.
Breathing out the feeling of powerlessness.
Letting go of stagnation here.
Sending everything you no longer need to carry deep into the earth.
Allow Mother Earth to take your anger and frustration.
Give her your burdens.
The ones you've been carrying for years.
Allow her to transform them.
Let her lighten your load.
Feel that you begin to grow empty,
Empty,
Empty.
As you surrender everything that no longer serves you.
Feeling light and empty,
Buoyant and free.
Now feel the healing energy that Mother Earth begins to send back up through your roots.
Welcome that healing white light into your body.
Imagine it spreading to each and every dark corner of your being.
Every cell illuminated within.
Filling up so much that it begins to radiate out of your pores and all around.
Continue to grow lighter and brighter.
And see how far can you get your light to shine.
Completely letting go of the boundaries of your body.
Shine your light far and wide.
Gently now bring your awareness back into the physical body.
Feel the weight of your body resting here,
Completely supported.
Welcome movement and freedom back into the base of the spine.
In the root chakra.
Imagine a ruby-red pinwheel of energy,
Growing and strengthening with each inhalation.
Encouraging ourselves to feel safe,
So we can begin to trust again.
Reawakening the sense of belonging.
We are not separate and alone.
We are all one.
Connected to all.
The first chakra is balanced and healthy,
Moving freely.
We know that love,
Support,
And care are there when we need it.
We see and experience the kindness in strangers.
And we allow goodness to flow towards us.
Breathe in new beginnings.
I am grounded.
I am safe.
I am supported by the Universe.
I am grounded.
I am safe.
I am supported by the Universe.
I am grounded.
I am safe.
I am fully supported by the universe.
Begin to feel a tingling sensation at the tips of your roots,
You may see this as golden light.
Or feel it as sensation.
However you experience it is fine.
Once more allow the healing energy of the earth to move up through your roots and into your body.
And then slowly invite your attention to travel up through the center of your body with that golden light.
All the way up to the very top of your head,
Your crown chakra.
Your center of divine connection.
Moving closer to a sense of love.
Peace.
And a connection to all.
Feel as if your body is the channel between heaven and earth.
Grounding and source.
Your body connecting earthly survival and physical safety with the high spiritual consciousness of spiritual enlightenment Visualize a soft,
Spacious white or violet light just above your head.
This light represents your inherent belonging to the universe,
Just as you are.
Without needing to prove anything at all.
You are connected.
A piece of the whole.
Valuable and loved.
Allow the energy to spiral around this center.
Imagine how light clears and unlocks this chakra too.
Picture in your mind's eye a gorgeous white lotus at the crown of your head.
And invited to blossom open.
So that you might know yourself and the truth more fully.
Take a moment to check in with the breath.
Let the breath simply find its natural rhythm.
As you allow the body to melt away from the mind.
When we pair these two centers together.
The root grounds your physical body in safety and ease.
So your crown can comfortably process higher spiritual energy.
Without feeling lightheaded or unanchored.
So together,
Let's breathe between these two points.
As you breathe in.
Feel yourself drawing steady,
Grounding stability up from the earth into your root.
And receiving celestial light downward on the exhale.
Earth feeding your crown.
Cosmic energy feeding your root.
Ride the wave of the breath between those two points.
With total awareness.
Really feel the breath moving through the center of your body.
We have created a clear channel for the breath to move through you.
Feel the breath as if it can enter through the base of your spine.
Inhale up the center of the body to the crown of the head,
And exhale back down to your root chakra.
Effortlessly riding the wave of the breath up and down your body.
The seventh chakra's purpose is pure awareness.
Unity with the divine.
Connected to cosmic energy?
Continue to ride the wave of the breath up and down the body.
But now imagine that your breath comes from beyond your feet universal breath.
Moves through the body all the way up to the top of the head and beyond.
Feeling our connection to all.
Letting go of the illusion of separation.
As universal breath moves through us.
Inhaling up and out,
Exhaling down and out.
Feeling as if we are simply a channel for universal breath to move through.
Effortless,
Easy breath.
Feel this circuit of energy flowing through your body.
Notice how the root chakra balances the crown.
No longer overthinking.
Just grounded connection.
Then notice how the crown balances the root.
No longer fixating on material survival.
Fully recognizing your higher purpose.
Observed by connecting upper and lower energies,
We experience a profound stability in our spiritual practice.
Thank you so much for joining me today to balance your root and crown chakra.
I wish you well,
My friend.
