Welcome to this midweek yoga nidra practice.
I'm Monika and I'm so glad you've joined me today.
I will guide you through a practice that focuses on restoring balance to all of your chakras,
Bringing calm,
Clarity and peace.
We will work with our breath,
Body and energy to help you reset and reconnect with your inner calm,
Allowing you to let go of the stresses of the week and allow yourself to deeply relax as we journey inward together.
Please find a comfortable position lying on your back.
Take your time to settle your body comfortably.
Place your legs slightly apart,
Arms resting by your side,
Palms facing up,
Fingers relaxed.
Feel how your body is supported by the surface beneath you and gently close your eyes and begin to feel your entire body.
Notice the heaviness of your body.
The points where you are touching the surface,
The contact of your clothes,
The surface beneath you and the air on your skin.
Feel your breath flow in and out softly.
Feel the space within as your breath flows,
Creating more room for relaxation and peace.
Breathe gently,
Steadily,
Without effort.
Allow your breath to become a little deeper,
Feel your abdomen rising and falling and allow your body to release even more.
Imagine that every breath calms your body,
Leading you into stillness.
Imagine that every breath calms your body,
Preparing you for a journey inward.
Today we dedicate our practice to bringing balance and alignment to all of your chakras.
The session will help you reset,
Restore your energy and reconnect with your inner peace.
And as we move through each chakra,
We will open up spaces for clarity,
Expression and wisdom,
Allowing energy to flow freely and harmonize your entire being.
Now let's set our sankalpa,
Your intention for today's yoga nidra.
Your sankalpa could be,
I allow myself to pause,
Reset and realign with my inner peace.
If you prefer,
Feel free to choose your own sankalpa.
Formulate it in the present tense positively as though it is already true.
And when you repeat your sankalpa,
Let it sink into your heart as a seed.
Feel that it is already your truth living within you.
Repeat your sankalpa now.
Feel that it is already your truth living within your heart.
I allow myself to pause,
Reset and realign with my inner peace.
I allow myself to pause,
Reset and realign with my inner peace.
I allow myself to pause,
Reset and realign with my inner peace.
Now bring your awareness to your breath.
Feel the coolness of the air entering through your nostrils,
Underwarmed as it leaves.
Feel the coolness of the air entering through your nostrils,
Underwarmed as it leaves.
Follow your breath without influencing it.
Feel your breath flowing in and out softly.
Feel the air nourishing every cell of your body as it flows in and out.
Imagine your breath flowing through your entire body,
Nourishing and gently awakening each cell.
We now begin a journey through the body.
Stay awake and follow my voice.
Now feel your left leg and feel the energy flowing through each limb,
Harmonizing your body.
Feel your left foot,
Sole of the foot,
Toes,
Ankle,
Lower leg,
Knee,
Thigh and your hips.
Now feel your Ajna chakra,
The center of your forehead.
Feel and relax your third eye.
Let the energy flow.
Now feel your right leg,
Feel your right foot,
Sole of the foot,
Toes,
Ankle,
Lower leg,
Knee,
Thigh and your hip.
Now feel your Ajna chakra,
The center of your forehead.
Feel and relax your third eye.
Allow the energy to flow.
Now feel your left arm and feel the energy flowing through each limb,
Harmonizing your body.
Feel your left hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder and your armpit.
Now feel your Ajna chakra,
The center of your forehead.
Relax and allow the energy to flow.
Now feel your right arm,
Feel your right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder and your armpit.
Now feel your Ajna chakra in the center of your forehead.
Allow the energy to flow freely.
Now feel your entire body,
Feel your whole body relax.
Now feel your body's energetic center line.
Start at the base of your spine,
Your Muladhara chakra.
Feel this point and connect with its energy.
Move higher,
Feel the space about three fingers below your navel,
Your Svadhisthana chakra.
Connect.
Continue up to your navel and feel your Manipura chakra gently connecting with the energy of your Manipura chakra.
Feel your heart space,
Your Anahata chakra.
Connect.
Feel your throat,
Your Vishuddha chakra.
Connect.
Feel the center of your forehead,
Your Ajna chakra.
Connect.
And feel the top of your head,
Your Sahasrara chakra.
Connect.
Allow the energy to flow freely.
Feel the energy gently moving through your center,
Gently balancing the center of your head.
Allow the energy to flow freely.
Feel the center of your head,
Your Anahata chakra.
Feel the center of your forehead,
Your Anahata chakra.
Allow the energy to flow freely.
Feel the center of your forehead,
Your Anahata chakra.
Allow the energy to flow freely.
Feel the center of your forehead,
Your Anahata chakra.
Allow the energy to flow freely.
Feel the center of your forehead,
Your Anahata chakra.
Allow the energy to flow freely.
Feel the center of your forehead,
Your Anahata chakra.
Allow the energy to flow freely.
Feel the center of your forehead,
Your Anahata chakra.
Allow the energy to flow freely.
Feel the center of your forehead,
Your Anahata chakra.
Allow the energy to flow freely.
Feel the center of your forehead,
Your Anahata chakra.
Allow the energy to flow freely.
Visualize bright yellow light at your solar plexus.
Feel your Anahata chakra.
Visualize a soft green light in your heart.
Feel your Vishuddha chakra.
Visualize a bright blue light at your throat.
Feel your Ajna chakra.
Visualize a deep indigo light at your third eye.
Feel your Sahasrara chakra.
Visualize a violet white radiant light at the crown of your head.
Feel the light flow freely.
Feel the light flow freely,
Calmly and evenly.
Allow these colors to gently glow,
Filling your body with energy,
Bringing light and vitality to each chakra as they radiate throughout your entire being.
Now we will work with sound again.
Gently chant three times brahmari,
Honeybee humming sounds to harmonize the energies together with the sound of the singing bowl.
As you hum,
Let go of any tension and allow the sound to fill your body with calm and energy.
Take a deep inhale and hum out with brahmari.
One more deep relaxing inhale.
Feel the vibration in your whole body.
Now we travel through the chakras once more,
Each accompanied by its bija mantra.
Chant with me aloud or in your inner voice as you feel comfortable.
Feel your muladhara chakra at the base of your spine and chant with me the sound lam three times.
As you chant,
Feel the breath flowing with each sound amplifying the power of each mantra.
Deep inhale Now feel your svadhisthana chakra below your navel and chant with me vam three times.
Inhale Now feel your manipura chakra in your solar plexus and chant with me ram three times.
Deep inhale into your belly.
Now feel your anahata chakra in your heart space and chant with me yam three times.
Take a deep inhale.
Now feel visuddha chakra at your throat and chant with me ham three times.
Take a deep inhale.
Now feel your ajna chakra between your eyebrows and chant with me om three times.
Take a deep inhale.
Now feel your sahasrara chakra at the crown of your head feel silence or chant a soft om without sound Take a deep inhale.
Feel your whole body and gently guide your attention to your visuddha chakra at the center of your throat.
Feel the expansive blue glow and embrace the freedom of expression.
Let your awareness gently rest in your visuddha chakra allowing the space and freedom to expand even further.
As you breathe into your throat we will now chant the bhija mantra for visuddha ham to deepen the connection to your true voice and your inner wisdom.
I will now gently play the singing bowl again so you can feel your resonance and vibration allowing the sound to support your practice.
Take a deep relaxing breath in.
Feel your throat space opening free expansive glowing in light blue feel any blockages dissolve like clouds clearing from the sky and feel your chakra harmonizing.
Allow the sound and then gently fade away into stillness.
Rest for a moment in silence absorbing the sound of the singing bowl.
Simply feel and let yourself be carried nourished by the energy of the sound.
Slowly bring your attention back to your breath.
Feel the air flowing gently into your body and out again.
Let's harmonize all of our chakras once more.
Feel the energy of each chakra not only in your body but also your emotions opening the space for peace and balance.
Feel your Muladhara chakra at the base of your spine.
Visualize red light and feel safe stable and supported.
Feel your Svadhisthana chakra below your navel.
Visualize orange light and feel creative,
Free and full of vitality.
Feel your Manipura chakra in your solar plexus.
Visualize bright yellow light and feel your inner strength clarity and self-confidence.
Feel your Anahata chakra in your heart space.
Visualize green light and feel lovingly connected and open to compassion.
Feel your Vishuddha chakra at your throat.
Visualize bright blue light and feel free to express your truth clearly and lovingly.
Feel your Ajna chakra between your eyebrows.
Visualize deep indigo blue light and feel your inner clarity,
Intuition and wisdom.
Feel your Sahasrara chakra at the crown of your head.
Visualize violet white radiant light and feel connected to your highest self and the infinite vastness of the universe.
Imagine the gentle light flowing through all of these centers,
Everything in harmony,
Calm and connected.
Let's feel this with an OM together.
Inhale for OM.
Enjoy a moment of silence.
And slowly bring your attention back to your breath.
Feel the air as it enters cool and leaves a little warmer.
Allow your breath to flow freely through your entire body nourishing each cell.
Feel the freshness and clarity ready to return to the present moment and rise again.
Begin to make small movements in your fingers and toes.
Gently turn your head from side to side.
Take your time As you begin to move,
Feel the calmness within knowing that you can return to this peaceful state at any time.
Slowly roll onto your right side.
Notice how your body feels lying on your right side.
If you are practicing this yoga nidra to fall asleep,
You may now end your practice and drift into sleep.
If you're not yet ready to sleep,
Stay for a moment on your right side.
And then slowly roll onto your left side.
Take your time.
Feel your body on your left side.
Feel your breath.
Feel your connection.
Feel your calmness.
And then slowly gently find your way into a seated position.
Take your time.
To settle in for a short meditation.
Find a comfortable seated position.
Your eyes gently closed.
Your spine relaxed and upright.
Your shoulders soft.
Observe your breath as it flows in and out.
Simply noticing without influencing it.
Bring your attention to your hands.
Gently bring your hands in front of your heart.
And repeat your sankalpa three times internally.
I allow myself to pause,
Reset and realign with my inner peace.
I allow myself to pause,
Reset and realign with my inner peace.
I allow myself to pause,
Reset and realign with my inner peace.
Let it root deeply in your consciousness like a seed.
Blossoming as a new fruit in your life.
We end our practice together with one om and three shanti.
Take a deep inhale.
Shanti.
