Yoga Nidra With The Chakras

This 42 minute Yoga Nidra is deeply relaxing and healing as it takes you on a guided journey through the main energy centers along the spine. Relax the body, connect to the breath, and then awaken to the healing energy that lies within.

Transcript

Once you're comfortable and ready to begin the practice,

Begin by taking a long,

Slow,

Smooth,

Deep breath in through the nose,

All the way down to your belly,

And open your mouth wide to release the breath with a sigh.

Do this two or three more times slowly and with awareness.

Open your ears wide to sound.

Begin to receive the sounds that happen to come to you.

There's no need to retrieve sounds.

Just keep your awareness on whatever sounds you happen to notice.

Now let the whole body become receptive to sound.

Invite the whole body to receive sound from all directions.

The body becomes more and more receptive,

Wide open to sound.

And now shift your emphasis from the sounds to hearing.

This still involves sounds,

But your attention is on the receptive experience of hearing,

Moment to moment.

If you notice your mind has wandered off,

Just gently bring it back to hearing.

Now let's return to your breath and begin to breathe some deep breaths in and out through your nostrils.

Let the flow of your breath be slow and smooth,

And feel your belly rise up and drop down in a gentle rhythm.

Fill the belly with more breath than usual,

But still it is easy and gentle.

Now begin to count your breaths backwards,

Starting at six and counting back to zero.

Each time you exhale,

Count another number backwards.

With each exhalation,

Set yourself free of any goal or agenda for the practice,

Even the goal of being relaxed.

Just let yourself be as you are.

When you get back to zero,

You may return to a natural breath.

We start the practice with the intention to remain awake and aware.

However,

Do not strain toward this end.

Every time you hear my voice,

Follow the instructions as best you can without the slightest bit of forcing.

It's normal to drift in and out of conscious awareness during the practice.

You will receive the most benefit when you allow the practice to take its course without forcing yourself to feel or be a certain way.

Now let's visit your inner resource.

That is,

Use your senses and imagination to create a scenario or image in which you feel utterly and completely safe and comfortable.

This place in your imagination could be from a real experience,

Past or present,

Or it could be completely imaginary.

So let all your senses and your imagination create this experience so that your inner resource is vital and you can feel it in your body.

Safe,

Comfortable,

And at ease.

Remember that you can return to this inner resource,

This inner sanctuary,

Anytime you want to or need to during the practice.

Now allow your sankalpa,

A heartfelt desire or yearning to bubble up.

Ask yourself,

At this moment,

What is my heart's deepest longing?

Spend a few moments letting your senses and imagination feel into that which you long for as if it were already the case.

See it,

Taste it,

Feel it,

And touch it as if it were already so right now.

And notice how the process is already underway for this longing to become completely fulfilled in your life.

Notice how the seeds of this deep longing's fruition are already growing within you.

Now let the sound of my voice guide you as we move awareness through the physical body.

Bring attention into your mouth.

Notice all the structures of the mouth,

The floor of the mouth,

The ceiling,

The inside walls left and right.

Feel the teeth,

The gums,

Sense the back of the throat,

And be aware of all of the sensation in the tongue.

The tongue floating free and filled with radiant sensation.

The entire mouth and tongue alive with sensation.

Sense any tension in the jaw.

Be spontaneously drawn to any sensations of tension throughout the mouth and the jaw.

We're not trying to relax,

We're simply perceiving sensation.

Relaxation comes spontaneously when we deeply meet and welcome each sensation just as it is.

Come back now to the flow of sensation inside the mouth and follow your awareness into the inner ears.

Feel the inner ears and then bring awareness towards the outer architecture of each ear.

Sense both ears,

Feel each ear left and right,

Inside and outside,

Pure sensation.

And sense the eyes,

Spheres of sensation that radiate.

Sense the temples inside the forehead,

Inside the back of the head,

Inside the crown of the head.

And feeling the eyes again,

Sensation radiating inwardly and outwardly.

And feeling your way into the space in front of the body.

Awareness of the space in front of the body.

Back into the eyes and feel your way back behind the eyes.

Feeling your way in the brain,

Sensing the brain and into the back of the head and the curve of the back of the neck,

Sensing into the space behind the body.

See if you can give up visualizing with your eyes and just sense your way,

Feeling the back of the head and the neck and into the shoulders,

Feel the shoulders and find your way down into each arm.

The left shoulder,

The left arm,

The left hand,

The left palm and fingers.

The right shoulder,

The right arm,

The right hand,

The right palm and fingers.

Feel all of the sensation as it flows in the arms.

And let your attention be spontaneously drawn by all the sensations arising in the arms and hands.

Bring your awareness into your throat,

Sensation flowing from the throat into the upper torso,

Inside the front of the chest,

Under the arms,

In the upper back.

All of the upper breathing space as sensation.

Focus in the middle torso,

The solar plexus,

The middle ribs and the middle back.

Feeling your way.

And down into the lower torso,

The belly,

The pelvis,

The lower back.

Letting everything be just as it is without intention to change anything.

Just meeting and welcoming pure sensation in the entire torso,

Front and back.

Noticing any sensation that the mind may label as comfort or discomfort and giving up the concepts of comfort or discomfort or any concepts and continue just to meet,

Greet and welcome sensation just as it is.

Sensation in the pelvis,

The sacrum,

Sensation in the left hip,

All the way into the left leg,

The left foot and toes.

Sensation in the right hip,

The entire right leg,

And the right foot and toes.

Both feet and legs simultaneously,

Pure sensation.

Feel both feet and both legs simultaneously.

And now allow all of the sensation throughout the entire body to become one harmonious sensation.

So the entire body is perceived simultaneously.

Front and back,

Right and left,

Inside and outside.

Every sensation melting one into the other.

The whole body,

The whole body sensing the whole body as a mass of sensation that radiates in all directions simultaneously,

Feeling the pulse of this radiant body.

Simultaneously feel the entire physical body,

Pure sensation,

Sensation everywhere.

Feeling the radiance that you are.

And notice how all of these sensations and whatever you are experiencing,

Thoughts,

Feelings,

Emotions,

Images,

How everything is constantly changing,

Coming and going.

Now notice the body breathing itself and join your awareness to the natural flow of the breath without changing the breath in any way.

Begin to feel the air flowing in and flowing out of the nostrils.

Notice the chest rising and falling.

The belly rising and releasing.

Feel the whole body breathing by itself.

And imagine a dividing line now down the center of the body running from the nose to the navel.

And bring your awareness over in the left nostril.

Feel how the breath is flowing in and out through the left nostril.

You are still breathing in and out through both nostrils,

But your awareness is in the left nostril.

Now open up your awareness to feel the entire left side of the body breathing.

Feel the breath traveling to every cell in the left side of the body.

Feel the left side of the body filling with breath on the inhalation and emptying of breath on the exhalation.

Perhaps you can feel the breath in the left arm.

In the left hand.

In the left eye.

In the left ear.

Spontaneously explore the entire left side of the body on the breath.

Now open up your awareness to the entire right side of the body as if that whole side of the body,

Every cell is breathing by itself.

The right side of the body filling with breath on the inhalation and emptying of breath on the exhalation.

Perhaps you can feel the breath in the right arm.

The right hand,

The right eye,

The right ear spontaneously explore the right side of the body on the breath.

And now go back and forth a few times,

Taking your awareness from right to left and from left to right.

An exhalation into one side and then an inhalation.

At the top of the inhale,

Shift your attention to the opposite side.

Go back and forth across this midline of the body.

Breathing out from one side of the body and breathing into it and onto the other side.

Alternate side of the body breathing.

Just shifting your awareness back and forth.

And when it feels right,

Allow the dividing line to dissolve and feel the entire body simultaneously breathing together.

The whole body breathing,

No parts.

The body is a global sphere of radiant sensation,

Breathing itself,

Exhaling,

Inhaling,

Radiating in all directions simultaneously.

And note now as you scan through the body,

Noticing all of the sensations that are arising.

Notice any feelings,

Any thoughts,

Any images or glimpses of daydreams.

Notice how everything in your awareness is constantly changing.

Feel yourself as an observer of all this that is constantly changing.

How the sensations are coming and going within your awareness.

How everything is coming and going within your awareness.

Now we will receive the healing of sound by focusing our awareness on each one of the seven major chakras or energy centers within the body.

We will locate each chakra in the body and I will chant the bija mantra or the healing sound associated with that chakra.

Then I'll ask you to chant the sound to yourself internally for a few moments and we will proceed this way through each of the seven energy centers.

As best you can simply make yourself available for this experience.

Beginning with the first energy center,

Mulandharat Chakra located at the base of the spine and including the legs and the feet.

Put your awareness in this area,

The first chakra and feel any sensations in the base of the spine,

The legs and the feet.

The healing sound or mantra associated with this chakra is LAM.

LAM LAM LAM LAM LAM LAM LAM LAM LAM.

Now internally chant the sound lam several times to yourself,

Receiving the vibration of the sound.

And now a few moments of silence.

Going to the second energy center,

Svaadhisthana chakra.

Place your awareness deep in your belly.

Just notice any feelings or sensations that might be arising in the lower belly.

The healing sound associated with the second chakra is vam,

V-a-m.

Now,

Internally,

Chant the sound vam several times,

Receiving its vibration.

And now a few moments of silence.

Can you welcome your experience exactly as it is at this moment?

Moving to the third chakra,

Manipura chakra.

Place your awareness behind the solar plexus and in front of the spine.

Be aware of any movements within your awareness of sensation or feeling,

Thought or image in this area of the body.

The sound associated with this third chakra is ram,

R-a-m.

Ram,

Ram,

Ram,

Ram,

Ram,

Ram,

Ram,

Ram.

Chan the sound rum to yourself several times receiving its vibration.

And a few moments of silence.

Now moving to the fourth chakra,

Anahata chakra.

Place your awareness in the heart center.

What is arising in the heart center for you?

The healing sound associated with the heart chakra is yam yam yam yam yam yam yam yam Yum,

Yum,

Yum,

Yum,

Yum.

Now internally chant the sound yum to yourself,

Awareness at the heart center,

Several times receiving its vibration.

And a few moments of silence.

See if you can let go of thinking.

There's nothing to figure out here.

Just drop into feeling,

Sensing,

And experiencing.

Moving on to the fifth energy center,

Vishuddha Chakra.

Place your awareness in your throat and neck.

Be aware of any sensations or feelings,

Thoughts or images arising in this area of the body,

The throat and neck.

The healing sound associated with the fifth chakra is hum,

H-a-m.

Hum,

Hum,

Hum,

Hum,

Hum.

Once again,

Internally chant the sound hum to yourself several times receiving its healing vibration.

And a few moments of silence.

The sixth and seventh chakras are both located in the head.

The sixth energy center,

Agnya chakra,

Is between the eyebrows.

And the seventh,

Sahasrara chakra,

Is located at the crown of the head.

Place your awareness into the head now,

Eyebrow center and crown of the head,

And notice anything that may be arising within your own awareness.

The healing sound for both these chakras is Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Now,

Internally chant the sound Aum to yourself several times,

Receiving its healing vibration.

And a few moments of silence.

And now we'll move down through the body,

Through each chakra,

Each energy center,

With only the healing sounds.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Aum.

Raa transformation with your Arc to Brussels.

Changseo Excelsiora.

Children who come to come to come to come to K hum yum yum yum yum yum rum rum rum rum rum vum vum vum vum lum lum lum Now be aware of all the sensations arising within the body.

Feel the vibrations.

The whole body radiant vibration.

Welcome your experience exactly the way it is.

Moment to moment.

Thoughts,

Feelings,

Images,

Sensations.

Feel constantly changing.

Relinquish this role of observer and let it become just simply observing.

Being observing.

Let go of the separation between the observer and the observed and just being observing.

Be aware of it all.

Feeling and experiencing the body as pure sensation.

Thoughts as sensation.

Emotions as sensation.

And feeling how sensation is constantly moving and changing.

Feel yourself as pure awareness.

Pure presence.

Pure being.

One changing being that contains all the changing contents of consciousness.

Notice if there is any striving to achieve anything.

Can you give up the striving and set yourself free?

Just being with what is right now.

Allowing yourself and everything to just be.

And experiencing your true nature,

Which responds perfectly to anything that occurs in life at each moment,

Revealing the action for you to take.

Now let's touch back into your heartfelt desire,

Your sankalpa.

Notice if your relationship with that which you long for has shifted or if it's still the same.

Feeling and using all the senses and the imagination to experience that which you yearn for as if it were already the case right here,

Right now.

Experiencing that which you long for as the ultimate truth about yourself and your life.

And we'll begin now to transition to a waking state.

The formal practice of yoga nidra will end in a few moments.

Begin to feel the physical body,

Its weight,

Its density.

And begin to tune in to your physical surroundings.

Notice the ground beneath you.

The sounds around you.

Feel the temperature of the air on your skin.

Remember where you are and where you are located in the space that you are in.

In a few more moments,

As you feel ready,

Start to take some deeper breaths.

Feel the breath moving throughout the whole body.

Imagine your breath extends out into your fingertips and down into your toes and it even circulates around the top of your head.

You may begin to wiggle fingers and wiggle toes just a little bit,

Transitioning toward the waking state.

You may circle wrists and ankles.

Stretch through arms and through legs.

You might even choose to slide your arms along the ground over your head to enjoy a full body stretch.

Take any small movements or stretches that would feel just right for you right here in this moment.

And then gradually,

You may bend your legs.

Your arm is a pillow as you roll to your right side and take a few breaths on your side,

Reorienting,

Bringing awareness back to your body,

To the integration of body,

Mind and heart in this moment right here,

Right now.

Thank you for taking the time to practice yoga nidra today.

Yoga nidra is a service of love you provide for yourself and all others.

It mentors us into the experience of our own true nature of oneness.

It shows us that when we serve ourselves we serve all others.

And when we serve others,

We serve ourselves.

This completes our practice of yoga nidra.

If you would like to remain lying down,

You're welcome to remain so.

If you prefer to sit back up,

Just roll far enough to your right and use both arms to support you as you make your way back up to sitting.

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