Chakra Visualisation | Yoga Nidra

This Yoga Nidra takes you on a calming inner journey through the seven chakras, helping you connect with each energy center in your body. Through gentle guidance and visualization, you'll bring awareness, balance, and relaxation to your whole system. The practice is designed to support emotional clarity, energetic alignment, and deep rest. All you need to do is lie down, listen, and allow your body and mind to gently unwind.

I was inspired by Swami Satyananda Saraswati.

Music: "morning relaxation".

Transcript

Welcome,

My name is Natalie and today I have prepared a very special Yoga Nidra session for you,

All about the chakras.

I want you to lie on the floor with your feet slightly apart.

The back of your hand and your elbows should be touching the floor and your head should be facing directly upwards.

Relax your whole physical body.

Loosen the whole physical body.

Do not let any tightness remain in any part of your body.

Make each and every part of your physical body looser and looser.

When your whole physical body has become loose and relaxed,

Begin to relax mentally as well.

Make yourself as comfortable as possible so you do not have to move your physical body until I say Hari Om Tat Sat at the end of this practice.

Inspect your whole physical body and make sure that it is all loose and relaxed.

Your fingers are loose and not stiff and your toes are not moving,

They are still and relaxed.

Your thighs and feet are not shaking,

They are still and relaxed.

Your head is facing upwards and your whole body is now lying comfortably on the floor.

It is like a dead body,

So still,

So quiet,

So immobile.

Maintain this tranquility and immobility until I ask you to move.

Now become aware of your natural and normal breath,

The spontaneous,

Effortless breath.

Witness its coming in and its going out,

Without making any effort to breathe in or out.

Make the breath and the awareness go together.

From your throat to your navel the breath comes in and from your navel to your throat the breath goes out.

Of course,

This breathing process goes on all the time.

But now you are doing it consciously.

The process of the natural breath causes the whole body to move and shake.

In some places the movement is slow and in others fast.

In some it is gross and in others mild.

So feel the stomach moving up and down and the throat depression as well.

Now become aware of your natural breath.

In the natural breathing process the breath comes from the navel to the throat and goes from the throat to the navel.

Keep watching each and every breath.

Do not let a single breath go in or out without your noticing.

To keep the awareness more constant and continue it you can use a mantra.

Either your personal mantra,

Your guru mantra or a general mantra.

You may use OM or SOHAM if you do not have a personal mantra.

From the navel to the throat is SO and from the throat to the navel is HAM.

If the direction of the breath becomes reversed and the mantra also reverses and becomes HAM SO,

Do not worry.

It is natural.

This does take after some time.

Then you have become one with your breath.

Continue SO from the navel and HAM from the throat.

Please keep awake.

Remain aware of what I am telling you and be conscious of what you are doing.

Do not become lost in any thoughts.

Do not allow yourself to slip into unconsciousness.

During the period of Yoga Nidra,

Sleep should be strictly avoided.

You will not sleep or move your physical body until I ask you.

Now remember your Sankalpa.

A Sankalpa is a positive affirmation.

Repeat your Sankalpa.

Repeat your Sankalpa.

Repeat your Sankalpa.

Now I will quickly take you through the different parts of your physical body and you will visualize them and repeat their names mentally as I say them.

Start from the right side.

Right hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

All right five fingers together.

Right palm.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Armpit.

Side.

Waist.

Hip.

Buttock.

Thigh.

Hamstring.

Knee.

Calf.

Ankle.

Heel.

Sole.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

All five toes together.

Visualize all your right toes together.

Now go to the left part of your physical body.

Start with your thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

All five left fingers together.

Left palm.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Armpit.

Side.

Waist.

Hip.

Buttock.

Thigh.

Hamstring.

Knee.

Calf.

Ankle.

Heel.

Sole.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

All five toes together.

Now make your consciousness ready to travel alternatively.

Right and left.

From the toes up to the top of your head.

Start from the right big toe.

Second toe.

Third toe.

Fifth toe.

All right five toes together.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

All five left toes together.

Right sole.

Left sole.

Both soles.

Right heel.

Left heel.

Both heels.

Right ankle.

Left ankle.

Both ankles.

Right calf.

Left calf.

Both calves.

Right knee.

Left knee.

Both knees.

Right thigh.

Lift thigh.

Both thighs.

Right hamstring.

Left hamstring.

Both hamstrings.

Right buttock.

Left buttock.

Both buttocks.

Right hip.

Left hip.

Waist.

Lower part of the abdomen.

Upper part of the abdomen.

The whole abdomen.

Navel.

Stomach.

Right side.

Left side.

Right chest.

Left chest.

Center of the chest.

Depression of the chest.

Whole chest.

Right shoulder.

Left shoulder.

Right armpit.

Left armpit.

Right arm.

Left arm.

Right elbow.

Left elbow.

Right forearm.

Left forearm.

Right wrist.

Left wrist.

Right palm.

Back of the hand.

Left palm.

Back of the hand.

Right thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

All five fingers together.

Left thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

All five fingers together.

Right shoulder.

Left shoulder.

Right collarbone.

Left collarbone.

Center of the collarbones.

Depression of the neck.

Back of the neck.

Whole neck.

Chin.

Lower lip.

Upper lip.

Both lips.

Right cheek.

Left cheek.

Both cheeks.

Right ear.

Left ear.

Both ears.

All the teeth.

Tongue.

Right nostril.

Left nostril.

Tip of the nose.

Root of the nose.

Whole nose.

Right eyelid.

Left eyelid.

Right eye.

Left eye.

Right eyebrow.

Left eyebrow.

Both eyebrows.

Eyebrow center.

Right temple.

Left temple.

Forehead.

Back of the head.

Crown of the head.

Whole face.

Whole face.

Right shoulder blade.

Left shoulder blade.

Center of the shoulder blades.

Upper back.

Center of the back.

Lower back.

Right side of the back.

Left side of the back.

Whole back.

Whole spinal cord.

Right from Muladhara up to Ajna,

Visualize the whole spine.

Not only the external bony vertebrae but the delicate interior spinal cord as well.

Visualize the whole spinal column like a rod.

A corrugated rod lying on the floor.

It's like a chain made out of rings of living bone which have been lied in a straight line on the floor.

Feel every part of it from Muladhara up to Ajna.

Now visualize just your spine lying on the floor.

Only the spine and not one other part of your body.

Feel as if you're standing nearby and watching it.

At the very bottom of the spine see a stem emerging from the inside.

At the top of this stem a flower is forming and around the flower are several leaves.

Beautiful green round leaves with drops of dew glistening on them like pearls.

And if you shake the leaves the pearls fragment into many many small beads.

And if you shake them again the small beads come together again to form big pearls.

As you shake the leaves the water comes together and then disperses and fragments.

The lotus flower at Muladhara is dark red with four petals.

You are looking at it from the top because the root is underneath the spinal cord which is lying on the floor.

Then at the base of the spine is Swaristana.

See the vermilion lotus with six petals.

The leaves also have drops of water on them just like those in Muladhara.

You can shake them in the same way as you did in Muladhara.

And all the water disperses into many pearl-like drops.

The water never touches the petals of the lotus flower.

Though the lotus is rooted in the bottom of the pond and it rises up through the water,

Yet its petals are never wet.

Therefore the sages and yogis advise us always to be as detached from everything,

The whole universe as the lotus leaf is from the water,

Completely non-attached.

The lotus comes from the water,

It only survives due to the water,

Yet it does not get wet.

The water cannot touch it.

In the same manner we all live in the world,

We eat and enjoy and suffer.

We practice sadhana,

Do many things,

Yet we should be detached from all of this.

Now at Manipura behind the navel visualize a 10-petal yellow lotus.

See the leaves underneath,

Sparkling with pearl-like drops of dew.

Now behind the heart at Anahata chakra see a 12-petaled blue lotus.

It also has many leaves underneath,

Covered with many drops of dew.

Now visualize it.

At Vishuddhi behind the throat is a 16-petal purple lotus with many leaves under it and dew drops shining on them like pearls.

At Ajna behind the eyebrow center see a 2-petaled grey lotus with two leaves beneath it,

Covered with dew drops like pearls.

And the radiant full moon is above them,

About 3 inches away.

Above Ajna chakra at the top of the head is Bindu,

There you will find the bright full moon.

And if you go still further above the full moon,

Another 3 inches away,

You see the 1000-petaled bright red lotus at Sahasrara.

There are so many petals at Sahasrara and the water droplets are like gleaming corals all around the bottom of them.

Now go to the moon again,

It is so quiet,

Tranquil,

Peaceful and cool.

Then go to Ajna,

See the dew drops on the leaves in Ajna,

In Vishuddhi,

In Anahata,

In Manipura,

In Swadhisthana,

In Muladhara.

As the moonlight strikes them,

The drops of water on the leaves shine like hundreds of jewels.

Some look simple like pearls and others look like coral,

It depends on your angle of vision.

They are shining like diamonds,

Like nuggets of gold and silver,

Like many moons,

Like stars.

And the flowers are only able to be seen due to the light reflected from those brightly shining jewel drops.

Again visualize Muladhara with all the leaves and dew drops on them.

Then Swadhisthana,

Manipura,

Anahata,

Vishuddhi,

Ajna,

Bindu,

Sahasrara.

In Sahasrara see the 1000 petals,

See the leaves with the droplets of water shining like jewels.

Feel the qualities of the different chakras and whatever sensations are emanating from them.

Again,

Sahasrara,

Bindu,

Ajna,

Vishuddhi,

Anahata,

Manipura,

Swadhisthana,

Muladhara.

Now place your whole physical body on a lotus flower.

Your whole physical body is lying relaxed on the lotus and the flower is merging into your physical body.

And now remember your resolve,

Your Sankalpa.

Repeat your Sankalpa.

Repeat your Sankalpa.

Repeat your Sankalpa.

And now become aware of this physical body,

Your gross mortal body.

Become aware of its position lying in Shavasana,

Practicing Yoga Nidra.

And as a result of this relaxation,

Your whole body on the physical,

Mental,

Emotional and spiritual level has become so quiet,

Tranquil and peaceful,

Yet so fresh,

Revived and energetic.

Your whole body.

Become aware of your whole body.

Become aware of your whole environment.

Become aware of you and my voice together in this room.

And that you are practicing it.

And become aware that I am leading you into Yoga Nidra.

Become aware of your whole environment.

Your whole environment.

Your whole environment.

Now without jerking your body or opening your eyes,

Sit up slowly.

Sit in Sukhasana with the head up and your back straight.

Now inhale deeply and prepare for Aum.

This Yoga Nidra is now complete.

Hari Aum Tat Sat.

Now you can open your eyes.

Until the next time.

Namaste.