Yoga Nidra: Rest & Restore The Energy Centers

This is a basic & short Yoga Nidra practice bring a sense of rest and restoration to the chakras/energy centers in the body through breath, awareness and visualization. It is a great practice for beginners who are new to going into their body in such depth. Yoga Nidra has been shown to reduce stress, aid with sleep, increase creativity, improve cognitive function, improve the immune system and soothe the nervous system. Use this practice before bed, in the middle of the night, in the morning, before a nap or in place of a nap.

Music is soft voices & calming binaural drones created by Natalie.

Transcript

Hello and welcome.

My name is Natalie and this is a shorter basic yoga nidra practice.

Begin by finding a comfortable place for your body.

Support your head with a pillow.

Take any last movements that your body needs here to settle in.

The practice of yoga nidra has been proven to help with sleep.

It's also been shown to reduce stress,

Aid with anxiety and depression,

Enhance creativity and a great support for the nervous system and the immune system.

So with that in mind I invite you to choose a sankalpa for your practice today.

Sankalpa can also mean a heart's vow or a heart's intention.

Generally a simple phrase it might sound something like I am calm,

I am resting or I am soothing my nervous system.

Look a little deeper within yourself now and choose some words that resonate with you.

Say them again one more time to yourself,

Feeling them,

Embodying them.

Bring your attention now to the top of your head,

Ground center.

You might notice any sensation present or simply rest your awareness at the top of your head.

Let your awareness move down to the space between your eyebrows,

Third eye center.

Coming down to your throat center,

Allowing your attention to move to your chest,

Your heart center.

Sense both shoulders,

Elbows,

Wrists,

Tips of fingers.

Slowly move your attention back up through your arms,

Coming back to your heart center.

Shift your attention to the space between your ribs,

Solar plexus,

Down to your pelvic center,

Down to your tailbone,

Your root.

Sense both hips,

Knees,

Ankles,

Soles,

Tips of toes.

From the tips of your toes allow your awareness to spread up through your body,

Touching every part with your awareness.

Moving through every part,

Eventually settling back up at the top of your head.

Sense the top of your head and the natural rhythm of your breath,

Soft and calm.

Notice as you take each breath,

The inhale a little cooler,

The exhale a little warmer.

Each inhale a cooling energy moving through you.

Warmth with each breath out,

Allow your attention to come back up to the top of your head,

Crown center.

Visualize the color violet,

Third eye center.

Imagine the color indigo,

Throat center.

Imagine the color blue,

Heart center.

Imagine the color green,

Solar plexus center.

Imagine the color yellow,

Pelvic center.

Imagine the color orange,

Root center.

Imagine the color red.

And now visualizing all the colors of the rainbow moving up through each energy center.

Red,

Orange,

Yellow,

Green,

Blue,

Indigo,

Violet.

Allow the colors to soften and eventually fade.

Allow your awareness to sink deeper,

Reading stillness and silence as a friend.

Thank you for joining me in this practice today.

If you ever have any questions at all,

Please feel free to comment or send me a message.

I wish you a peaceful sleep or a peaceful rest of your day.

Reviews

This was lovely. Perfect for my morning. Calming, energising, grounding. Thank you.

Loved this Yoga Nidra practice. Thank you for your calm voice & energy & vibes to reset my nervous system.

I hadn't planned on falling asleep but it was so relaxing that I did. Thank you!

Loved it. The voice, guidance, background music - so relaxing.

This sweet Yoga Nidra was so soothing and lovely, with your sweet guidance… Thank you Natalie💜🎶🌻🙏🏻

Thank you Natalie. So beautiful and your voice is so calming and relaxing 🙏🏼💜

Today’s session was my first with the focus of particular colours around each centre. I found my feelings and/or emotions around each centre intensify, more so than ever before! Especially around my throat and heart centres. Looking forward too again using this track in my very next session.
Thank You!

Love the way you’re incorporated the chakras into this short yoga Nidra. From my yoga classes I couldn’t always remember the energy centres and their colours but now I do after listening so many times. It’s the perfect nidra when I’m looking to be guided to rest before sleep. Thank you thank you thank you Natalie💚🙏🧘‍♂️❤️

Extremely helpful nidra which blends well into the end of yoga practice. Wonderful.

This is absolutely 💯 restorative! 😌😌😌
Thank you 💞✨💞

I love the thumbnail. Looks like my kitty. She and I enjoyed this together. She is my meditation companion

I absolutely love your words, calm voice and the soothing background music, I drift off then come back and it seems like it was longer than it is, I feel rested when I get up, thank you so very much 😊 🙏🏾❤️

Lovely and relaxing, I feel so much calmer. Thank you, Natalie. 🙏🏻💚

Soothing energy behind the voice. Wondeful yoga nidra mediation to activate the chakras. I appreciated that I had enough time to breathe and take time to myself to activate in between her instructions.

Absolutely amazing. What a wonderful use of silence and sound. Your voice is perfect. Thank you.

when i tell you this meditation has seen me through some shi. thank you Natalie 🌒🪄🙏🏻

Always the perfect mid afternoon restorative nap 💜

Thank you for this. It's my new favorite, I love the blend of yoga nidra with chakra focus and just though time for deep breaths and stillness at the end. Perfect length too. Very soothing and clear voice. ❣️🩷🙏🏼

Nice soothing voice. Lovely meditation. Thank you

Thank you Natalie 💫🙏🏻 this is wow, and I had such a super duper sleep 💤 and woke up refreshed 💫🙏🏻🌞