Yoga Nidra: Chakra Alignment Journey

This yoga nidra practice will guide you through the chakra system. This will bring you more peace, calm, and divine alignment. You will feel refreshed, rejuvenated and balanced. If there are any imbalances, this yoga nidra will make sure all the energy in your body is aligned again.

Transcript

Welcome to this Yoga Nidra where I will guide you through the chakras.

Yoga Nidra is perceived as the sleep of the yogi.

You will enter states of deep relaxation,

Moving through the different layers of the mind.

Before we start,

Gently lie the body down.

You can either practice on your bed or on a yoga mat.

Make sure that there is a pillow under your knees to support the lower back.

As the body cools down during the process,

It might be nice to cover yourself with a blanket and maybe using an eye pillow as well to dive deep into your inner being.

You can take the pose of Savasana,

Legs,

Feet are hip width apart and the feet can drop to the side and your arms are resting next to the body with some space for the armpits.

Maybe placing a pillow under your head to support your neck or maybe a blanket.

Making sure you are lying down comfortably so the body can fully relax,

Slow down and dive deep.

On your next inhalation,

See if you can completely fill up,

Filling up the lower belly,

The ribs,

The side ribs,

Under the collar bones and then exhale with a sigh.

And doing that two more times for yourself.

Breathing completely in,

Expanding the belly,

The chest and then exhale with a sigh.

During this practice,

I will give you the opportunity to state a Sankalpa.

A Sankalpa is an intention,

A wish,

A desire,

Something you want to manifest in your life or something you want to invite in your life.

You are planting a seed within your soul.

So we are repeating this Sankalpa in your yoga nidra practice and it helps you to get in touch with who you truly are and what your desires are in terms of growth,

Insights.

A Sankalpa works through in your subconscious mind.

It's a very powerful place and also the place where manifestation happens.

Make your Sankalpa positive,

Sentence in the present tense,

Feeling as it is already there,

Already happening.

So feel and listen to what might arise for you when I ask you to state your Sankalpa.

My advice is to work with a Sankalpa for six months and see what unfolds in your life.

So get comfortable and follow the sound of my voice.

The practice of yoga nidra begins now.

So begin to notice your surroundings,

Arriving in the space you're in,

Arriving in the room,

On your mat.

Notice which body parts are in touch with the earth,

The floor,

Allowing the body to be heavy,

To melt down,

Nothing to do,

Nowhere to go and nothing to achieve.

Let me begin to notice any sounds you're hearing around you.

Maybe you hear people talking,

Birds chirping,

Traffic,

Any sounds you can hear.

Also noticing that any sound arises from silence and dissolves back into silence again.

No sound is eternal.

It's all coming and going.

And then notice the temperature on your skin.

Is it warm?

Is it cold?

Just noticing the room temperature.

Becoming aware of the skin and the temperature.

So now we will start with a rotation of consciousness,

Where I will name a body part and you follow my voice to that body part.

We're going to make contact with the Anamayakosha,

Your whole physical body.

Start to bring your attention to your toes,

All of the ten toes,

Soles of the feet,

Top of the feet,

The heels.

Notice how the heels are gently pressing into the floor.

Notice your ankles.

Bring your attention to your lower leg from ankle to the knees.

Bring the calf muscle,

The shin bone,

The whole lower leg.

And then notice your knees.

Back of the knees,

Kneecap.

And then your upper leg from the knees all the way to the hip joint.

Your upper leg.

Notice your buttocks and the weight of your buttocks on the mat.

Notice your pelvic area,

Your hips.

Noticing the muscles and all the tissues there.

And soften.

Soften the hips.

And bring attention to your torso,

Front and back.

At the back side of the torso,

Notice your lower back and how it is gently off the floor.

Begin to notice your middle back,

Upper back.

And then the whole spine from tailbone to neck.

The whole spine from tailbone to neck.

Bring attention to your front torso,

Abdominal area,

The stomach,

The chest.

And now bring attention to your neck.

Notice how the neck is maybe gently pressed into a pillow,

Connecting the body and the head.

Just notice your neck.

Bring your attention to your head and the weight of your head on the blanket or cushion.

Noticing the back of the head,

Top of the head,

The crown and the forehead.

Noticing all the lines there.

Noticing your eyebrows,

Your eyeballs and how they are resting in the eye sockets.

Maybe noticing the weight of your eyelid on your eyes.

And then bring attention to your ears.

Notice if some hairs are touching your ears.

Just notice.

Your cheeks,

Your jaw,

Softening,

All the muscles there.

Moving up to your nose,

The tip of the nose and the nostrils.

Your upper lip,

Your teeth and noticing the tongue lying in the mouth.

Lower lip,

Chin and then notice your neck.

Moving down to the shoulders.

Noticing how the shoulder blades are resting on the mat.

And how the lungs and the heart are resting on the shoulder blades.

Your shoulder joint,

Your upper arm from shoulder to elbow.

Noticing your elbow,

Lower arm from elbow to the wrist.

Noticing your wrist,

Your palms,

Hands front and back and all of your ten fingers.

All of your ten fingers.

Just noticing the body parts.

You see how they start relaxing,

Softening.

Noticing the whole body.

The whole body.

Now you are fully connected to Anamayakosha,

Your physical body.

Now we are going to go a bit deeper.

Moving into the Pranamayakosha,

The energy body.

Focusing your attention under the skin.

At your lower arm from elbow to your fingers.

Noticing that there is an energy flowing,

Rushing towards your fingertips.

Maybe you notice a tingly feeling or a warm sensation.

Just notice under your skin from elbow to fingers.

Just notice any sensations there.

Now keeping your attention to your fingers and the tingly sensation.

Begin to notice your breath at your nostrils or upper lip.

Focusing on the breath.

Inhalation,

Exhalation and so on and so on.

Begin to notice when you inhale,

The air is slightly colder than when you exhale.

Maybe notice that when you exhale the air is slightly warmer.

Just noticing the breath at the nostrils.

Now keeping the attention to your breath and notice your fingertips as you breathe.

Seeing what happens to the tingly feeling.

Just notice.

The body is relaxed,

Soft and heavy and completely connected to your energy body.

We will go deeper into this relaxation.

I will count from 1 to 7 and with each number you will sink deeper and deeper,

More relaxed and your consciousness will rise.

I will start the count now.

1,

2,

3,

4,

5,

6,

7,

8,

9,

10.

You are now completely relaxed.

Now you can state your Senkelpa,

The positive affirmation.

For example,

I am love,

I am worthy,

I am divine,

I am healthy.

See what pops up into your mind and repeat your Senkelpa three times with a sensation in the body as if it's already there.

Now we will go on a chakra journey.

In this journey we will visualize the color of the chakra and then we will chant the mantra of the chakra three times.

So now bring your attention to your spine,

From tailbone to your neck,

The whole spine,

From tailbone to the neck.

Try to visualize there is a white light flowing through your spine.

With the inhale it goes from the tailbone up and with the exhale it comes down from the top of the spine to the tailbone.

Visualize that for some moments.

A white light flowing through your spine.

And then start to bring your attention to your first chakra,

Your root chakra.

It is located at your perineum,

At the base of the spine.

It's connected with grounding and safety.

And the color of the root chakra is red.

So you look at your root chakra,

Maybe it's brown,

Deep red.

Just visualize any earthy color spreading at the base of the spine.

When it's spreading you chant the mantra Om Lam Namaha.

So chant the mantra internally three times.

And slowly go up to your second chakra,

Which is three fingers below your navel,

Svaristana.

It's connected with pleasure and creativity and blocked by guilt.

So visualize an orange color spreading at the second chakra,

Three fingers below the navel.

The mantra for this chakra is Om Vam Namaha.

Chant it internally three times while the color orange is spreading.

Now we're moving up to your third chakra,

Manipura.

It is located three fingers above the navel.

And the color of the chakra is yellow.

Connected with your willpower and self confidence.

And it's blocked by shame.

So let the color yellow spread now in your third chakra area,

Right above the navel.

The mantra for this chakra is Om Ram Namaha.

Chant it internally three times.

And then allow yourself to go a little bit more up towards the heart,

The Anahata chakra.

It represents unconditional love and is mostly blocked by grief.

The color of the heart chakra is green.

Spread the warmth of love and the color green around your heart space.

The mantra for this chakra is Om Yam Namaha.

Repeat the mantra Om Yam Namaha three times now.

And then we move higher up to the throat chakra.

It is located in the middle of the throat and it is related to expression and blocked by lies.

The color of this chakra is sky blue.

Allow the color blue to spread into the throat.

And the mantra for this chakra is Om Ham Namaha.

Repeat it again internally three times.

Moving further up to the head and to the space in between the eyebrows,

The Ajna chakra.

It's all about wisdom and blocked by illusion,

Ignorance.

The color of this chakra is violet.

So allow the color violet to spread in the space between the eyebrows.

The mantra for this chakra is Om.

Repeat Om three times internally.

Moving all the way up to your seventh chakra on top of your head.

It's located at the crown of the head which is connected with the universe,

Cosmic energy.

It's blocked by ego attachments.

The color of this chakra is purple.

So visualize the color purple spreading at the crown of the head.

The mantra is Om.

So chant it three times eternally.

So now we have gone through all of the chakras and chanted the Bhija mantras.

Now we are going to align all of the chakras.

So visualize from the crown of the head a white light entering.

A pure white light entering.

It's connecting with each chakra,

With each color.

With your inhale it enters at the top of the head.

And with your exhale it moves out at your first chakra,

Your Muladhara chakra.

Then again when you inhale the white light comes from the first chakra all the way up the spine to the crown of the head.

Exhale it goes out on the top of the head.

So inhale the bright white light on the top of the head,

Traveling down the spine.

And exhale it at your first chakra,

The root chakra.

And then again inhale it at your root chakra.

And exhale it from the crown of your head.

Aligning all the chakras.

Continue with this for one minute.

And I will talk to you again.

Now allow the white light to spread into your whole body.

From your toes to your fingers to your head.

Relaxing you.

Refreshing you.

Healing you.

Calming you down.

Recharging you.

Filling you with all that you need.

The white light will travel in your whole body.

Filling it up.

And I will give you two minutes to be in this space.

And I will talk to you again.

So now you can repeat your sankalpa three times.

Tapping into the vibration.

As if it already manifests.

Now you can rest in this space.

And I will talk to your unconscious,

Subconscious and super conscious mind.

If you like you can listen to my voice.

If not that's fine too as healing has already happened.

Beloved unconscious,

Subconscious and super conscious mind.

Whatever healing has happened in this session,

Let it integrate now.

In the body,

In the mind,

In the heart,

Energy bodies,

The chakras and into your soul.

Whatever is helping you to grow and whatever is not needed now,

Let it be forgotten.

Whatever is helping you to grow,

Evolve and empower.

Trust.

Let it always be there.

Let it always guide you towards love.

Now I will count from seven to one.

When you hear the word one you will feel relaxed,

Refreshed and full of energy.

Feeling balanced.

Seven.

Take two deep breaths.

Six.

Feeling the oxygen running into your body.

Feel that it's alive and vibrating.

Five.

Feel your fingers and your toes.

Four.

Stretching your arms overhead,

Stretching the whole body.

Three.

Remember where you are.

Two.

Gently blink open your eyes.

And welcome back.

The practice of Yoga Nidra is now complete.

Reviews

A great yoga nidra. This is a little longer than my usual. But it was perfect to calm me and put me back to sleep in the middle of the night

Really good

Excellent!

Thank you

Sublime

Pleasantly surprised! Usually I prefers music background. But such a lovely voice and great guidance did not need it. Refreshing!

A complete and yet compact nidra and chakra experience. Deeply healing

Absolutely wonderful!

Lotte, thank you so very, very much for this fantastic Nidra meditation. I love how you brought in our chakras. I very much appreciate this.