Yoga Nidra To Connect To The Chakras.
This practice will help you tune into the subtle messages of your mind and body, empowering you to live more authentically and with greater confidence by connecting you to the ancient wisdom stored in the Chakras. Let this session serve as an anchor, supporting you in embodying the calm and clarity that has emerged throughout the audio. This practice is from the book Yoga Nidra by Swami Satyananda Sarawati.
Transcript
Please get ready for yoga nidra.
Lie down in shavasana,
Your body stretched out,
Feet apart,
Palms of the hand turned upwards with your eyes closed.
Make all of the adjustments you need to now so you are as comfortable as possible.
There must be no movement,
Conscious or unconscious.
You are about to practice yoga nidra,
Psychic sleep.
You only have to maintain awareness of hearing and feeling.
The body sleeps,
But the mind remains awake.
You must remain alert so you do not sleep.
Say to yourself mentally,
I will not sleep,
I will remain awake.
Take a deep breath and as you breathe in,
Feel coolness and calmness spreading throughout the body.
As you breathe out,
Feel your cares and worries flowing out of you,
Dropping away.
Become aware of your body and relax yourself completely.
Make yourself calm and steady.
Feel the legs relaxed,
The trunk,
The head,
The arms and hands.
Develop the awareness of your physical body,
From the top of your head to the tips of your toes.
In your mind,
Say Aum.
Complete awareness of the whole body.
Say to yourself Aum.
Relax your whole body mentally.
Relax yourself mentally.
Relax yourself by becoming aware of the breath.
Breathing normally,
Noticing your breath as it moves in through your nose and out.
No forcing.
Just feeling your breath,
Navel to throat.
With this awareness,
Slowly feel yourself becoming more and more relaxed.
The practice of Yoganidra begins now.
Now it is time to make your resolve.
Be consistent and do not change it.
The resolve will come true if your soil is perfect.
Repeat your resolve with feeling and awareness three times.
A resolve is like an affirmation,
Something that you want to become true,
An I am statement.
In Sanskrit it is called the Sankalpa.
State your Sankalpa three times now.
I will now state different parts of the body.
Use your consciousness to move around the body.
As it changes,
It moves into prana,
The vital energy.
Do not concentrate on any part,
But allow your mind to jump freely from one body part to the next.
Right hand thumb.
Second finger.
Third.
Fourth.
Fifth.
Palm.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Hip.
Right thigh.
Knee cap.
Calf.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Right toes.
One.
Two.
Three.
Four.
Five.
Left hand thumb.
Second finger.
Third.
Fourth.
Fifth.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Waist.
Hip.
Left thigh.
Knee cap.
Calf muscle.
Ankle.
Heel.
Sole of the foot.
Top of the foot.
Left toes.
One.
Two.
Three.
Four.
Five.
Go to the right toes.
And start from the bottom.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth.
Top of the foot.
Sole.
Heel.
Ankle.
Calf muscle.
Knee cap.
Thigh.
Hip.
Waist.
Armpit.
Shoulder.
Upper arm.
Elbow.
Lower arm.
Wrist.
Back of the hand.
Palm of the hand.
Right thumb.
Second finger.
Third.
Fourth.
Fifth.
Go to the back of the body.
Start at the back of the head.
Where it touches the floor.
Back of the head.
Right shoulder blade.
Left shoulder blade.
Whole spine.
Right hip.
Left hip.
Right buttocks.
Left buttocks.
Back of the right thigh.
Back of the left thigh.
Back of the right knee.
Back of the left knee.
Right calf muscle.
Left calf muscle.
Right ankle.
Left ankle.
Right heel.
Left heel.
Right ankle.
Left ankle.
Right calf muscle.
Left calf muscle.
Back of the right knee.
Back of the left knee.
Back of the left thigh.
Back of the right thigh.
Right buttocks.
Left buttocks.
Right hip.
Left hip.
Whole spine.
Right shoulder blade.
Left shoulder blade.
Back of the head.
Whole spine.
Go from the front of the body.
Go to the top of the head.
Top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right nostril.
Left nostril.
Right cheek.
Left cheek.
Upper lip.
Lower lip.
Chin.
Jaw.
Throat.
Right collarbone.
Left collarbone.
Right chest.
Left chest.
Middle of the chest.
Navel.
Upper abdomen.
Lower abdomen.
Right groin.
Left groin.
Right thigh.
Left thigh.
Right knee.
Left knee.
Right toes.
Left toes.
Right toes.
Left toes.
Right knee.
Left knee.
Right thigh.
Left thigh.
Right groin.
Left groin.
Lower abdomen.
Upper abdomen.
Navel.
Right chest.
Left chest.
Middle of the chest.
Right collarbone.
Left collarbone.
Throat.
Jaw.
Chin.
Lower lip.
Upper lip.
Right cheek.
Left cheek.
Right nostril.
Left nostril.
Right ear.
Left ear.
Right cheek.
Left cheek.
Right nostril.
Left nostril.
Right ear.
Left ear.
Right eye.
Left eye.
Right eyelid.
Left eyelid.
Right eyebrow.
Left eyebrow.
Eyebrow center.
Forehead.
Top of head.
Now all of the major parts of the body.
The whole of the right leg.
The whole of the left leg.
Both legs together.
Whole of the right arm.
Whole of the left arm.
Both arms together.
Whole of the back.
Together.
Whole of the front.
Together.
Whole of the head.
Together.
The whole body.
Whole body.
Whole body.
Visualize the whole body.
Intensify your awareness.
The whole body.
The whole body.
The whole body.
Become aware of the meeting points between your body and the floor.
Feel the meeting points between the body and the floor.
Feel the floor holding you like a baby in its arms.
Now concentrate on your body as if you are seeing it from the outside.
Look on your body as an object.
See your head.
Your clothes.
Your whole body from top to bottom.
Lying in Shavasana.
On the floor.
See your body as an object.
A reflection.
A mirror.
You are looking at your own reflection in the mirror.
And you see yourself lying on the floor.
Your feet.
Your legs.
Abdomen.
Chest.
Arms.
Hands.
Clothing.
Your closed eyes.
Everything reflected in the mirror.
Awareness of your body as an object.
Make sure you are not sleeping.
Repeat to yourself,
I will not fall asleep.
I am practicing Yoga Nidra.
Lying on the floor.
Bring your attention now to your breath.
Become aware of the breath through the nostrils.
Notice the natural breath as it flows through both nostrils.
And as it meets at the top of the nose to form a triangle.
Become aware of the breath passing through both nostrils.
Think of your breath starting separately from a distance.
Drawing near.
And becoming unified at the eyebrow center.
Now concentrate on each breath.
And try to determine its temperature.
Move back and forth.
And compare the temperatures.
The left nostril is Ida.
Moon.
The right nostril is Pingala.
Sun.
Ida,
The left breath,
Is cooler.
Pingala,
The right breath,
Is warmer.
Continue your awareness of breathing.
But now imagine you are breathing through alternate nostrils.
In through one nostril.
And out through the other.
Up and down the sides of a triangle.
And back out again.
Maintain your awareness.
And start counting each breath with full attention.
Inhale left.
54.
Exhale right.
54.
Inhale right.
53.
Exhale left.
53.
Continue counting.
And stop when you get to zero.
If you make a mistake,
Or reach zero,
Start again from 54.
Let go of the practice.
And remain aware of the breath.
Inhaling evenly through both nostrils.
Total awareness.
Repeat silently to yourself,
I will not fall asleep.
I will not fall asleep.
I will not fall asleep.
Now awaken the experience of heaviness in the whole body.
Become aware of heaviness in each part of the body as it is named.
Toes.
Heels.
Ankles.
Calves.
Knees.
Thighs.
Buttocks.
Back.
Abdomen.
Chest.
Shoulders.
Arms.
Palms.
Head.
Eyelids.
The whole body.
Heavy.
The whole body.
Heavy.
The whole body.
Heavy.
The whole body.
Experience this feeling of heaviness in the whole body.
Manifest now the experience of lightness in the whole body.
Manifest the feeling of lightness from the top of the head.
The whole head.
Shoulders.
Palms.
Back.
Chest.
Abdomen.
Thighs.
Knees.
Calves.
Heels.
Soles of the feet.
Toes.
Manifest the experience of lightness in the whole body from top to toe.
The lightness of the body can be developed by feeling the meeting points between the body and the floor.
Point by point.
Or as a whole.
A whole surface of body,
Floor,
Meeting.
Concentrate on the area of meeting and gradually experience lightness.
Feel yourself floating up from the floor.
You are so light that you are floating to the ceiling.
Drifting back and forth.
Continue to experience until lightness is manifest.
Recollect the experience of pain.
Any kind of pain you have experienced in your life.
Head pain.
Stomach pain.
Any physical pain.
Or mental pain.
Everyone has experienced pain at some time in his or her life.
Remember that pain.
Feel the pain.
Try to make the experience of pain as clear as possible.
Deepen your awareness and feel that pain intensely.
Acutely.
Continue to concentrate on the experience of pain.
Try to experience the feeling of pleasure.
Any pleasure.
Concentrate and remember the feeling of pleasure.
It may be according to your sense of touch,
Smell,
Taste,
Hearing,
Or sight.
Any kind of mental pleasure.
Recall that pleasure and try to develop it into an intense,
Ecstatic experience.
Think now of an ocean.
Think of a dark,
Blue ocean and become aware of the waves.
The ocean lies within the inner space.
The Chikadasha and the rolling waves represent sleep.
The manifesting unconscious state of your mind.
Become aware of sleep and try to visualize the state of unconsciousness within you.
Like a wave.
Above is a beautiful blue sky and below is the vast ocean with infinite waves.
Infinite waves.
Infinite waves.
Now ask yourself,
What am I thinking?
Do not think,
But become aware of the spontaneous thought process.
Become a witness.
Do not suppress any thought.
Witness your thoughts and ask yourself again,
What am I thinking?
At the same time,
Maintain total awareness of any thought that is passing through the visible frame of your consciousness.
Now you are going to travel into your past.
Traveling from past to present.
Retracing your steps of your memory and consciousness backwards from this time.
This past is part of time and time is part of your mind.
Normally,
You walk forward in time.
This time,
Walk backwards.
By remembering your past,
You are going deeper into the recess of your consciousness.
Remember what happened from the present time to the time you got up this morning.
You have to go back in time,
Like you were watching a film,
Running it in reverse.
See it as a series of slides.
Remember back to the start of Yoganidra.
Then,
See the slide of what you were doing and half hour before that.
See important objects and feelings in that time.
Keep proceeding a half hour in stages back to when you woke up.
Stage by stage.
Slide by slide.
With full awareness,
Visualize and recall what you were doing,
Thinking,
And feeling.
When you have finished,
Bring your mind directly back to the present.
Silently,
In your mind,
Say,
I am not sleeping.
I am not sleeping.
I am awake and practicing Yoganidra.
Now,
I will name some objects.
Try to visualize them.
See them on levels of feeling,
Awareness,
And imagination as best you can.
Move as fast as I go,
Jumping from image to image in your mind.
Do not waste your time concentrating on any one image,
But keep moving.
Visualize the chakras in the physical body,
Starting from the bottom and progressing upwards.
First,
There is Muladhara chakra,
Situated at the base of the perineum.
Concentrate on Muladhara,
Psychic center.
Now,
Bring your attention to the second chakra,
Called Svadhisthana,
Located above the spinal cord.
Concentrate on Svadhisthana.
Now,
Move to the third chakra,
Manipura,
Behind the navel at the spinal cord.
Concentrate on Manipura,
Directly or indirectly,
Breathing back and forth in a straight line from the navel.
Now,
Move your attention to Anahata chakra,
The fourth chakra,
Situated in the spinal cord,
Directly behind the heart and sternum.
Breathing back and forth in a straight line from the heart to the spine.
Vishuddha is the fifth chakra,
Located in the neck.
Concentrate on Vishuddha.
The sixth chakra,
Ajna chakra,
Is situated behind the brain,
On top of the spine,
Right at the pineal gland.
Concentrate on Ajna directly,
Breathing back and forth in a straight line from the eyebrow center.
Bindu is the seventh chakra,
Located at the top of the head.
Concentrate on the crown of the head.
Now,
A second rotation,
This time faster.
As each chakra's name,
Repeat it mentally.
Muladhara Svadhisthana Manipura Anahata Vishuddha Ajna Bindu Sarasvata Once more.
Muladhara Svadhisthana Manipura Anahata Vishuddha Ajna Bindu Crown Become a witness of your awareness.
Not the body,
Not the senses,
Not the mind.
Nothing but the different awareness.
Become aware that you are observing yourself.
Look within and try to be aware of the one who is looking.
Go into Chikadasha,
The cave of Chikadasha.
Within that cave,
There is a flaming light.
Find that light.
Find the light and find a small golden egg in the center of the light.
A small golden egg.
Very bright with light all around.
Resolve,
Resolve,
Resolve.
Now remember your resolve and repeat it three times.
With maximum feeling and awareness.
Three times.
Now relax all efforts and bring your attention to the natural breath.
The natural breath flowing in and out of the nostrils.
Relax.
Begin to develop awareness of your body and visualize your body lying on the floor.
See the surrounding room.
Visualize the room around you.
Do not open your eyes.
Become aware that you are practicing Yoga Nidra.
Yoga Nidra.
Lie quietly and allow your attention to become externalized.
Then gently start moving your body and stretching yourself.
Please take your time.
There is no hurry.
When you are sure you are wide awake,
Breathe slowly and open your eyes.
The practice of Yoga Nidra is now complete.
Hari Om Tat Sat.
