Journey Through The Chakras

A beautiful yoga nidra journey through the chakras, inviting balance and alignment. Enjoy deep relaxation as you dip deeper through the energetic layers of the body to the alpha brain state, where you can use your Sankalpa to shift any stagnant, limiting beliefs.

Transcript

This yoga nidra practice will be a gift to your nervous system as we journey through the body's energy centers and invite balance within the chakras.

Laying in corpse pose,

The traditional shape of shavasana,

Taking cushioning under the knees,

Head,

Covering with a blanket.

You may not feel that you need it now but as the body dips into deep surrender,

The head becomes heavy and the connection points to your mat feel immovable and this is where softness will be most welcome.

Palms upward in a gesture of receiving.

Body is quiet but under your control.

You remain conscious while the body sleeps.

We'll begin by taking tightness into the body,

Squeezing the muscles through the feet and the legs,

The quads,

The glutes,

Hands,

Arms,

Chest,

Squeezing into the face,

Full body tightness as you breathe in and as you breathe out,

Letting it go.

We'll repeat that,

Bringing tightness through the entire body,

Finding tension from toes to head,

Breathing in and fully releasing.

Our last time,

Breathing in with full tension throughout the whole body and letting it all go.

Awareness now moves inward,

Investigating every joint,

Every muscle,

Inviting softness,

Finding deeper comfort so you may surrender to stillness.

And now that you are still,

Awareness shifts to the natural workings of your body,

Aware of the subtle movements of your heart,

The pulsing of blood,

The movements of breath,

The inspiration and expiration through the nostrils as lungs fill and empty,

Belly expands and contracts,

Noticing temperature of air drawing into your body,

Warming on its release,

The attitude of witnessing,

Shaksi bhava.

Before beginning the sacred practice of yoga nidra,

We make our sankalpa.

It can be one of three types,

Material,

Spiritual or emotional.

It is a brief statement in the form of I am,

The two most powerful words for what you say after them becomes your truth.

Think of a repeating pattern you may be experiencing in life.

Is there a struggle that seems to reappear?

Have you the opportunity to shift this by reshaping the story around it?

For example,

If you've experienced heartbreak,

Your sankalpa could be I am loved.

Financial strife,

Your sankalpa maybe I am abundant.

Or perhaps digging deeper.

Is there a belief that life feels unstable?

Your sankalpa maybe I am safe and secure.

The sankalpa made during practice is always fulfilled.

It never fails.

It is your truth.

It is always occurring in this timeline.

Claim it,

Hold it,

Nurture it as it is yours.

Allowing the senses to open to receive this truth that this has always been.

Sankalpa is a remembering.

If nothing arises,

You may stay with I am as you were all of that.

What would it feel like knowing so strongly that this is your current truth?

Embody this feeling now as you set your intention.

Stating it silently now,

Three times.

I am.

I am.

I am.

I am.

Tune your hearing to the furthest sounds outside.

What can you hear?

Moving within the room.

Noticing sounds.

The walls around you.

Temperature.

Smell.

Tuning to the sounds within your own body.

Breath.

Temperature of air entering the nostrils.

The inner workings of your body.

The beating of your heart.

Remaining awake in the moment.

As your body sleeps.

As we explore the physical body,

Anamaya Kosha.

Rotating awareness throughout your body.

I will name a body part.

Feel the sun shining into that body part as we move through.

And if the visualization isn't working,

All you need to do is think mentally of that part.

Sense a brilliant warm light glowing,

Pooling in the palm of the right hand.

And feel this warmth as the light moves into the right hand thumb.

Second finger.

Third.

Fourth.

Fifth.

Space between the fingers.

Fingernails.

And deeper beneath the skin.

Sense the bones,

Tissues,

Ligaments.

The coursing pulse of your blood.

As you travel up your arm.

Past elbow.

Through shoulder.

Down the side rib.

Sensing the right rib cage.

And the intercostal muscles connecting the ribs.

Right side of pelvis.

And the hip joint.

Femur bone.

Kneecap.

The space just under the kneecap.

The space just under the kneecap.

Shinbone.

Ankle.

The intelligent group of bones which make up your foot.

Right big toe.

Second toe.

Third.

Fourth.

Fifth.

Space between the toes.

Sole of foot.

Whole right side of body.

From toes to head.

Whole right side.

Crossing over to your left now.

As the light pools in the left palm.

Feel this brilliant warm light glowing in the palm of your left hand.

As it moves into the left hand thumb.

Second finger.

Third.

Fourth.

And fifth.

The space between the fingers.

Fingernails.

Beneath the skin to the bones and the ligaments.

Tissues.

The coursing pulse of your blood.

Traveling up your arm.

Past elbow.

Through shoulder.

Down the side body.

Sensing the left ribcage.

And the muscles connecting the ribs.

Left pelvis.

Hip joint.

Femur.

Kneecap.

In the space just under the kneecap.

Shin.

Ankle.

The group of foot bones.

Left big toe.

Second toe.

Third.

Fourth.

Fifth.

And the space between the toes.

Toenails.

Sole of foot.

Whole left side of body.

From toes to head.

Whole left side.

And light moves into both heels,

Right and left.

Travelling the back body as light moves into the calves.

The space under the knees.

Hamstrings.

Glutes.

Tailbone.

And lighting into the spine.

One vertebra at a time,

Moving up the spine.

Higher.

Climbing all the way to the base of the neck.

Back of head.

To the crown of head.

Light spreading across the forehead.

Both eyebrows.

And the orbital sockets.

Lighting the space behind the eyes.

Nose.

Nostrils.

Cheeks.

Lips.

Inside mouth.

Tongue.

Teeth.

Chin.

Spreading across jaw.

And down your throat.

Across right shoulder.

And left shoulder.

And lighting into the chest.

The upper belly.

Lower belly.

Pelvic bowl.

Whole top side of body.

Aware of the space two feet above your body.

And now back body.

And the space two feet below your body.

Entire body.

Flooded with beautiful warm light.

Whole body.

Whole body awareness.

Awareness moves to the chest.

And deeper past the cage of the heart.

To the beautiful strength of your heart beating.

Arriving at the layer of breath,

Prana maya kosha.

Becoming aware of how the breath breathes you.

Moving the body.

Chest rises and falls.

Rise and fall.

Finding a natural balanced rhythm to your breath.

That is not forced or controlled.

Simply enjoying breath.

And mentally think so hum as you breathe.

Every inhale think so.

Every exhale hum.

So hum.

So hum.

Continue.

So hum.

So hum.

And releasing that now.

Arriving at the emotion body of mano maya kosha.

Drawing your awareness to the center of your chest.

Into the safe cocoon of your ribcage.

As body becomes cold.

Sensing coolness throughout your entire body.

Temperature dropping.

Colder.

Colder.

Freezing.

Shivering cold.

Experience cold.

And heat begins to build.

Replacing cold.

Body warming.

Heating your entire body.

Hotter.

Heat building to a burning white hot fire.

Experience heat.

And feel your body sinking into the ground.

So heavy.

Like wet sand.

So heavy.

Eyes become heavy.

Sinking in their sockets.

Jaw pulled to the earth.

Shoulders melt down.

Legs heavy as boulders.

Body is pulled by the magnetic force of the earth.

Arms like lead.

Heaviness.

Bones begin to lighten.

Muscles and tissue release.

Arms and legs feeling pulled to the sky.

Forehead,

Cheeks,

Hair all pulled towards the force of the moon.

Lightness.

And journeying through the wisdom body of Vijnanamaya Kosha.

Awareness now goes to the space between your eyebrows.

And allowing eyes to see the blank space behind your eyelids.

We will move through some images and allow these images to play on the screen of your mind.

Moving through effortlessly.

Allow the images to appear and then move along.

Pink sky at sunrise.

Coarse grains of sand.

The color red.

A bicycle wheel.

A welcoming smile.

Blue triangle.

Orange flower petals.

Frothing bubbles.

Winter mist hovering above a river.

Clock ticking.

A startled deer.

Lightning strike.

Arriving at the base,

Your root.

Mulahara.

Visualize the color red at the base of your spine.

Here is an energy center,

Your root chakra.

See a dark red lotus flower with four petals.

Beautiful,

Rotating around the spine.

Rich,

Deep red tones.

Glistening as the lotus turns.

This beautiful,

Glowing red,

Rotating lotus.

Rooting you down.

Grounding.

Your area of belonging.

Breathe into your root.

Let it soften and gently expand on your breath.

Taking in nourishment and life force energy.

Allow your root to connect deep into the earth.

Invite in this color red.

Bathe your root with red.

Empowering,

Embodying.

Grounding you in the here and now.

Safe and secure.

Sense of survival,

Complete trust.

Let your root take what it needs.

And now moving up to the sacral chakra.

Svadhisthana.

The color is orange.

The area of your pelvis and low belly.

Lies your second energy center.

Sacral chakra,

This bright,

Joyful orange lotus.

With six petals.

Rotating.

Moving.

Swirling.

Encircling your lower body.

Replenishing and restoring.

Nurturing.

This is your area of choice,

Creativity,

Movement,

And pleasure.

Breathe into orange.

Let it gently soften and expand on your breath.

Taking in its nourishment and life force energy.

And invite in orange.

The color of the setting sun.

Balancing,

Empowering,

Motivating.

Creative inspiration.

Sensuality and sexuality.

And moving up now to the solar plexus.

Manipura.

The color is yellow.

This brilliant yellow 10-petaled lotus.

In the soft upper belly area.

Just behind your navel.

Your third chakra of personal power,

Manipura.

Feel the yellow bathe you.

Circling around front and back.

Your chakra of vitality.

Breathe into the space,

Allowing your solar plexus to soften and expand.

Invite in the color yellow.

The color of sunshine.

Bathe it with the sunshine.

Replenishing and restoring.

And letting your solar plexus take what it needs.

As you embody,

I value myself.

I am enough.

I am more than enough.

And now moving to the heart space.

The Anahata chakra.

A beautiful,

Peaceful green 12-petaled lotus.

Rotating in your heart space.

Feel your chest and back circled by green.

Gently rotating from front to back.

Renewing.

Healing.

Rejuvenating.

Gently breathe into your heart.

Letting it soften and expand.

And invite in this lovely nourishing green.

Love.

Compassion.

Empathy.

Peace.

Moving up to the throat space.

Vishuddha chakra.

The color of a six-petaled lotus.

A pristine petal,

Blue lotus,

In the front of your throat,

To the back of your neck.

Allow your throat chakra to soften.

Expand as you breathe,

Inviting in blue.

The color of sky.

Breathe vastness of the sky into your throat center.

Clearing.

Opening.

Softening the need for control.

Freeing self-expression and creativity.

Clear communication.

Receiving and speaking truth.

You are worthy of being heard.

Let your throat chakra take what it needs.

Moving up to the forehead space.

Your third eye center.

Ajna chakra.

A two-petal,

Deep blue indigo lotus.

At your third eye,

Full of wisdom and intuition.

Allowing it to soften and expand with your breath as you invite in indigo.

The velvety color of night sky.

Bathe your third eye in indigo.

Soothing.

Balancing.

Bringing clarity,

Insight,

Understanding.

Your inner knowing guiding you.

Let your third eye take what it needs.

Allowing it to soften and expand with your breath as you invite in indigo.

Everything is unfolding as it should.

Moving to the top of your head to the crown.

Your chakra of oneness and unity.

Sahasrara,

The color of violet,

The thousand petal purple lotus.

Softly bathing your crown.

Balancing and restoring.

Harmonizing.

Let your crown take what it needs.

Wisdom.

Understanding.

Spirituality.

Oneness.

Connectedness.

Hearing the call of your sankalpa.

Let it rise up.

Silently claiming it three times.

I am.

I am.

I am.

Aware of your energy coming into balance.

Chakras aligning.

Opening to receive any messages that may arise.

As we journey now through Anandamaya Kosha,

The layer of bliss.

Allow yourself to drift.

And receive wisdom that may find you.

And you will be called to return when it is time.

Returning to breath.

Let your breath tether you to this present moment.

Connecting back into this time.

This space.

Consciously traveling back.

Returning to your body.

Beautiful breath begins to feel deeper.

Chest expands.

And falls.

Aware of the support beneath your body.

And the temperature and sounds in the room.

As you take a cleansing breath in.

And a full release out.

The practice of Yoga Nidra is now complete.

Haryom Tat Sat.

Haryom Tat Sat.

Haryom Tat Sat.