Yoga Nidra Chakras 50 Minutes

Relax and enjoy the benefits of a yoga nidra practice. This one will focus on the chakras towards the end of the session. We will cover each chakra's name and where it's located. If you are truly relaxed, you may feel some wonderful vibrations. Namaste.

Transcript

I'm getting ready for the practice of yoga nidra lying down fully covered at least the feet if necessary head should be resting on the mat close the eyes and lie in shavasana palms facing upwards feet a little apart any movement you want to make please do so now then you should not allow yourself to move physically for at least 45 minutes keep the eyes and the mouth closed stop all physical movement and lie completely motionless like a dead body in shavasana body is quiet but under your control you are still conscious although you are not allowing the body to move no physical movement no movement of the toes fingers head or legs no quivering of any part of the body no tightening of any muscles no stretching of the body now take your awareness inside and begin to investigate the whole physical body every joint and muscle should be completely relaxed relax the palms fingers feet toes ankles calf muscles knees thighs hamstrings buttocks back shoulders chest arms elbows hands head and neck relax the whole body investigate if there is any tension if there is tension loosen it if the muscles are tight release them now there should be no more physical movement during the period of yoga nidra you should not move the physical body no physical movement should take place under any circumstances no matter what sensations you may feel no matter what happens you should not move the physical body this is the first and most important condition for yoga nidra you are not supposed to sleep yoga nidra is the practice to make you more and more aware to raise the subtle inner awareness not the gross upper layer not the whole body remain quiet for some time and work with the subtle awareness now that your whole physical body is quiet and not moving try to experience all the subtle movements in the body the physical body is moving on its own without effort in spite of all control which parts are moving where is the movement are your feet moving are the toes fingers or thighs twitching is the head turned to one side is the chest or stomach moving the stomach is moving forward and back up and down you are not doing this it is just happening on its own and you are not going to stop it just watch how does all this movement take place have you discovered the reason for the movements of the navel the stomach the abdomen and the chest they seem to be expanding and contracting a little bit all the time the breath is flowing in and out and as a result the chest seems to be expanding and contracting just a little in the throat between the collarbones there also seems to be some movement the depression of the throat seems to be moving upward and downward with respiration the breath is flowing in and out through the nostrils the breath is the cause of all this inner movement even causing palpitations between the two eyebrows in spite of all your control movement is still occurring in the physical body this has been going on by itself all the 24 hours of the day from the moment you were born become aware of this movement the movement of the breath the inspiration and expiration through the nostrils this breath is causing movement in many parts of the body grossest movement occurs in the abdomen stomach heart chest throat and nostrils these are the grosser movements which I am bringing to your notice the whole body is vibrating each and every hair of the body and all the pranas are moving but ordinarily we are unaware of it the breath is going in and out through the nostrils particularly watch the process of the breath the movement seems to be from the navel up to the throat in and from the throat down to the navel out keep on watching just witness it this is Sakshi Bhabha the attitude of witnessing now let your consciousness rotate between the throat and navel the movement of the breath maybe through the nostrils but the consciousness must go from the navel to the throat and from the throat to the navel bring a resolve into your practice of yoga nidra something in your life that you would like to resolve a sankalpa it can be a material mental or spiritual resolve some people resolve to get rid of bad habits cure their sickness serve humanity in a certain way achieve some mysterious power a wise man makes a sankalpa to attain divine qualities or to achieve progress on the spiritual path choose one thing as your resolve for yoga nidra and repeat it three times now again continue with your breath awareness make sure you are not moving your physical body keep the sleep away and avoid becoming unconscious do not become lost in thought remain conscious and aware of what I am saying follow consciously know that you are following what I am saying now I will guide you through the different parts of your physical body one by one I will take your consciousness to each and every part of your physical body at the same time you will visualize each part and repeat its name mentally you are not going to make any physical movement you are only going to move the consciousness visualize that particular part which I will name and say the name mentally go along with me at the same speed I will move from one part to another and you will follow along with your awareness get ready to move your consciousness do not move your body now visualize the right hand thumb and say mentally right hand thumb second finger third finger fourth finger fifth finger visualize all five fingers together palm of the hand back of the hand wrist forearm I am guiding you along the right side I will tell you when to change to the left one visualize the right elbow upper arm shoulder armpit right chest side waist hip buttock thigh hamstring knee calf muscle ankle heel sole top of the foot right big toe second toe third toe fourth toe fifth toe all five toes together now take your consciousness to the left side just as we were visualizing the parts of the right side now we will visualize those parts on the left side start with the left hand thumb second finger third finger fourth finger fifth finger all five fingers together palm of the hand back of the hand wrist forearm elbow upper arm shoulder armpit left chest side waist hip buttock thigh hamstring knee calf muscle ankle heel sole of the foot top of the foot left big toe second toe third toe fourth toe fifth toe all five toes together now I will take you from your toes up to the crown of the head be prepared make your consciousness ready to move from the toes up to the head right big toe second toe third toe fourth toe fifth toe all the five toes together left big toe second toe third toe fourth toe fifth toe all five toes together visualize all the left toes together now move your consciousness right and left as I say the parts alternately right soul left soul both souls together right heel left heel both heels together right ankle left ankle both ankles together right calf muscle left calf muscle both calf muscles together right knee left knee both knees together right thigh left thigh both thighs together right hamstring left hamstring both hamstrings together right buttock left buttock both buttocks together right hip left hip both hips together waist lower abdomen upper abdomen whole of the abdomen right side of the chest left side of the chest whole chest right collarbone left collarbone center of the collarbones throat right shoulder left shoulder right arm left arm right elbow left elbow right hand left hand right thumb second finger third finger fourth finger fifth finger all five fingers together palm of the hand back of the hand left hand thumb second finger third finger fourth finger fifth finger all five fingers together palm of the hand back of the hand shoulders upper back middle back lower back right side of the back left side of the back hold the spine back of the neck front of the neck the whole neck chin lower lip upper lip both lips together teeth tongue right cheek left cheek both cheeks right nostril left nostril both nostrils tip of the nose hole of the nose right eyelid left eyelid right eyeball left eyeball both eyeballs together right eyebrow left eyebrow center right temple left temple forehead back of the head crown of the head whole face whole head now we will take the body in parts whole right arm whole left arm whole right leg whole left leg whole front whole back whole right side of the body whole left side of the body whole body together whole body together whole body together see the whole physical form lying on the floor as though you are standing outside the body become aware of the touching points between the floor and your physical body become aware of the parts of your whole physical body absorbing energy from the floor be aware of the front part of your body deriving prana from the air feel the vibrations of prana moving through your body as a result of this practice the physical body has become completely quiet be aware of me instructing you in the practice and of you following along mentally experience tranquility peace and quiet become aware of the whole environment and your whole body whole body whole body whole body please do not sleep this is the secret of yoga nidra in the practice of yoga nidra you are neither sleeping nor awake but somewhere in between the consciousness is functioning with a little bit of awareness try not to become unconscious listen to the instructions carefully now visualize the whole body lying on the floor completely relaxed and tranquil feel the body becoming very hot try to experience the sensation of heat throughout the body recall the feeling of being very very hot whether due to summer sun a heater or warm clothing try to create the sensation of heat now try to experience the sensation of heat exactly as you have in the past if you have never felt extreme heat then try to feel it now next reverse the feeling try to feel cold shivering cold as if you are standing outside in an icy wind wearing only thin clothing how chilled you would feel try to feel that coldness through conscious effort because there is no cold wind here there are no external influences affecting the body to make you feel cold create this sensation of cold with your consciousness try to experience this cold now try to experience heaviness in the physical body the body is becoming heavier and heavier it has become so heavy that you are unable to move any part you are unable to raise even an eyelid you are not even able to wiggle the toes or fingers the body has become so heavy now experience the sensation of lightness throughout the body not heaviness but lightness feel the body becoming lighter and lighter and lighter as if it is completely weightless the body is so light as light as a piece of cotton try to experience the lightness of your physical body so now we will go on to chakra awareness in this light physical body visualize the chakras mooladhahara swadhistahana manipura anahata vishuddhi anna and sahasrara sahasrara is located at the crown of the head it is associated with the pituitary body so anna the guru chakra is behind the eyebrow center it is associated with the pineal body at the top of the spinal cord next is vishuddhi located within the spinal cord behind the throat where you feel palpitations below is anahata behind the heart manipura behind the navel swadhistahana at the third disc of the sacrum mooladhahara at the base of the spinal cord within the perineum these centers are junctions for branches of the nervous system they are symbolic and are always represented by different colored lotus flowers try to remember the location of each chakra as it is named mooladhahara at the bottom of the spinal cord swadhistahana in the third disc of the sacrum manipura behind the navel in the spinal cord anahata behind the heart vishuddhi behind the throat anah at the top of the spinal cord and sahasrara at the crown of the head this light body you are experiencing is able to see the subtle body within and the places where the chakras are situated now get ready to end the practice again remember your sankalpa and repeat it mentally without opening the eyes allow the body to begin moving slowly a gentle wiggle of the toes of the fingers a rocking of the head the wrists the ankles perhaps placing the palms on the eyes just for a moment and when you're ready take all the time you need to make adjustments and reawaken yoga nidra is now complete