Yoga Nidra With Chakra Imagery

This gentle 35 minute guided yoga nidra practice leads you through imagery of a series of rooms. Each room, in turn relates to one of the 7 primary chakras - its colour and energy.
This practice has soft binaural beats in the background during the chakra rooms visualisation.

Transcript

Welcome to this yoga nidra practice for chakra alignment.

Gather together any props you might need for this practice.

Ideally you will be lying on your back with your head in alignment,

Legs long,

Ankles slightly apart,

So that the feet can flop out in a relaxed way.

Arms lying slightly away from your sides with your palms facing upwards if your shoulders allow.

Or palms facing downwards towards the earth.

Or hands lying softly on the belly.

You may find it more comfortable to have a small pillow under your head,

A bolster underneath your knees to take the pressure off your lower back,

A cover to ensure that you remain warm enough during your practice,

As your temperature is likely to drop.

You might like perhaps an eye mask to limit light and to signal to your body to relax.

If you need to take the time to gather these props,

Pause and come back.

It's important to be comfortable,

So if the position you find yourself in isn't,

Feel free to adopt a different position that is more comfortable for you,

So that you can relax.

You can use more props,

Perhaps under the shoulders or arms,

Or if you choose to lie on your side,

A pillow between your knees.

So make yourself absolutely comfortable now,

And take the time to try a position out and perhaps shift a little,

Or adjust it,

So that it's absolutely right for you today.

And when you've found your perfect spot,

Settle.

Become quiet.

The less you do,

The better.

Let go of any need to do this right,

As there is no way to do this wrong,

Even if your mind wanders or you fall asleep.

You will still feel the benefits.

I invite you to let go of any expectations of what will or will not happen in the next few minutes.

Notice if you can make yourself 10% more comfortable,

And if so,

Make the necessary adjustments,

So that you can remain motionless as far as is possible.

Take a full breath in.

Pause at the top.

And release the breath,

Either through the nose or through a small mouth,

Slowly,

Almost as though you have a puncture.

And do this a couple more times,

Breathing in,

Pausing,

And slowly letting the breath go all the way to its end.

Follow my voice,

Either the words or just the sounds,

To anchor your awareness to each moment.

Now allow your breath to be whatever it is,

In this moment,

And know that all is well.

Imagine a snow globe that has been shaken,

And all the snowflakes are scattered about in seeming chaos.

And yet when you set the snow globe on the table,

And allow it to be still,

All the snowflakes settle and the scene within becomes calm.

It's the same when we allow ourselves to stop and rest,

And pause in the hustle bustle of life,

And the chitter chatter of mind.

When we stop,

We notice all the swirling and the movement inside us that's constantly going on.

It takes a little courage to notice,

And a little stillness to settle.

Be the snow globe,

Notice the movement,

Nothing to do about it,

Perfectly natural,

As we move from doing,

Doing,

Doing,

Into being.

You will hear a soft chime to signal the beginning of the practice.

Bring your awareness to your right hand thumb,

And by that I mean place all your attention,

Without concentrating too hard,

Bring your awareness to your thumb on the right hand.

And feel the sensation of the thumb,

And the fact that it exists.

Notice how you know that it exists.

Is it sensation of solidity,

Or the air around it?

In any case,

Notice your right hand thumb,

And now allow your awareness to shift to your right hand index finger,

And now to your right hand middle finger,

Right hand ring finger,

And little finger.

If your mind wanders during this process without judgement,

Just bring it back to the sound of my voice.

Bring your attention now to the back of your hand,

And the front of your hand,

The palm of your right hand,

And notice the sensation there.

Notice your whole right hand,

The sensation of right hand.

Now notice your right hand wrist,

Your right forearm,

Elbow,

Upper arm,

And your right shoulder.

Notice the sensation of your whole arm resting,

And notice that although your awareness is shifted from one area to another,

From one part of the arm to another,

The awareness itself remains the same.

That awareness is sensing itself as the sensation of arm,

Your whole right arm,

All parts together.

Now bring your awareness to your right armpit,

And the space there where your right arm meets the right side ribs.

And then let your awareness shift down to your right side waist,

And lower still to your right hip,

Right thigh,

Right knee,

Right lower leg,

And the right ankle,

The top of the right foot,

The right big toe,

And then awareness noticing your second toe,

Third toe,

Fourth toe,

Fifth toe,

The sole of your right foot,

The sensation of sole of right foot.

Now notice your whole right leg resting.

Let awareness sense itself as sensation of whole right leg,

And you can even be aware of the whole right side of the body,

All parts together,

Almost as though they are one thing,

Awareness experiencing itself as right side of the body,

And then leaving that side and shifting to the left side,

And placing all your attention and awareness on the sensation of left thumb,

Left index finger,

Left middle finger,

Left ring finger,

Left little finger,

The back of the hand,

And the front of the hand at the palm,

Awareness noticing the sensation of palm of left hand,

And the whole left hand itself held in awareness,

Before shifting to the left wrist,

Left forearm,

Left elbow,

Left upper arm,

Left shoulder,

Awareness holding the sensation of left arm,

Awareness can be aware of itself as sensation of left arm,

All parts together,

Before moving on to the left armpit,

Where the left arm meets the left side ribs,

And then moving down to the left side waist,

And the left hip,

Left thigh,

Left knee,

Left lower leg,

Left ankle,

Top of left foot,

And the left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

And the sole of the left foot,

Experiencing the sensation of the whole of the left foot,

The whole of the left leg,

And the whole left side of the body,

Awareness experiencing itself as whole left side of body,

And right side of body,

And left side of body,

Before shifting down again,

Awareness resting now on the soles of both feet,

Aware of both ankles,

Both lower legs resting on the floor,

Both upper legs resting on the floor,

And the buttocks resting on the floor,

Aware of the lower back,

And the lower waist,

And the mid back,

And the upper back,

Shoulder blades,

And the shoulders,

And the backs of the arms,

And the hands resting,

Aware of the collar bones,

Either side of the pit of the throat,

The neck,

The jaw,

And the cheekbones,

And the temples,

The forehead,

Crown of the head,

And the back of the head,

Resting on the floor,

And the rest of the body,

The whole body,

Resting,

The whole body,

The whole body,

The whole body and head,

Resting on the surface beneath you,

And perhaps you can feel the weight of the whole body,

And the lightness of air around your body.

Feel the breath moving through the body,

The breath is breathing the body,

Breath travelling into the chest,

To the heart space,

And from the heart space to all the other parts of the body,

Resting in awareness.

Your body is resting,

But your awareness is awake,

And noticing you resting.

Follow the sound of my voice as an anchor to your awareness,

Or follow the thread of my voice.

Find yourself walking along a corridor in your mind's eye.

You're walking along the corridor.

You can feel your legs taking easy strides,

Feet walking along the corridor,

Arms swinging loosely by your sides.

As you travel along the corridor,

You see a door at the end.

See your hand push the door open easily,

And step into the room ahead,

Which is lit by a soft red glow,

Warm and inviting.

As you step in,

You're enveloped by a feeling of total safety and security.

It feels comfortable and familiar here.

Comfortable and familiar.

You're bathed in the red glow of this room,

And feel as though you have everything you could possibly need,

And can rest and relax here.

This is a place where you can feel safe and grounded.

You can feel perfectly you and safely.

Is there anything in this safe place that you feel you can release?

And can you let this feeling of security and safety rise up through your feet and settle into the very bones of you,

Allowing you to release what is needed?

At the end of this room,

You can see another door,

And beside it is a small table.

On this table,

There is a gift for you from this room,

Something that will help you to remember a feeling of safety and security.

It's small and you can pick it up in your hand.

If it's bigger,

Somehow when you go to pick it up,

It shrinks into your hand,

Allowing you to take it with you by placing it into a pouch that is tied around your waist.

See yourself push the door and let it swing open before you into an orange room,

A room filled with a warm orange glow and an atmosphere of warmth,

Nurturing,

Sensuous and creative here.

It feels as though the energy here is moving and flowing easily.

I wonder what this looks like for you.

What does it feel like?

Can you smell the sense of oranges and citrus fruits?

Do you feel connected to your core?

Can you feel how here you can open and feel all your feelings?

You can believe and feel whatever you like.

This is a place where you can be in the flow of your life,

See yourself as your best version and in the flow.

Just the same as before,

There's a door and next to the door,

A table.

Here on the table is an object from the orange room,

An object to represent yourself being able to feel your feelings and to be able to go with the flow.

Go through the door after placing your token into your pouch safely.

Through the next door,

You find yourself in a yellow room,

Yellow like a room full of sunshine.

Here you can get to absorb all the energy of playfulness,

Of healing,

Of courage and such empowerment here,

Strong and gentle,

Easy empowerment.

You feel you can do anything.

You can make any dream you want come true in here.

Bathe in a yellow glow like soaking up the sun and letting it fill you with power.

Anything you want to release in this room as the power fills you.

See what's on the next little table for you to take with you,

An object that lets you know you can do and empowers you.

The next door,

Just beside the table,

Takes you through to a vibrant green room,

Green like spring grass,

Lush green leaves and an energy here of love and acceptance,

Forgiveness for yourself and compassion,

Connection.

All the love you've sent out into the world over the last few days and weeks is returning here to you.

Soak it up and let this feeling absorb into your heart.

What are you free to love here?

See the next door in front of you and the little table beside it with your memento there.

Take it with you in your pouch and go through the next door into a room vivid with the blue of the sky.

Here is a room where you can speak your truth.

It feels spacious like the sky here and you can say anything and express yourself as clearly as you like.

Release any words safely here.

Perhaps there's something you need to say and this is your place to say it.

You feel truly connected to the deepest parts of yourself here.

And here you can listen with your heart's ear.

You can listen clearly to your heart and to your intuition.

You can hear your own voice.

You can say no when you need to.

You can say yes when you need to.

You can ask for anything you need.

Let a feeling of tranquility,

Peace and serenity rest on you.

Inhale this beautiful energy in this blue room.

See your token memento on the table.

Put it in your pouch.

And go easily through the next door leading you into an indigo purple room.

Deep purple,

Full of grace here.

A room of inner wisdom.

There is a deep sense here of knowing everything you need to know.

You can see what you couldn't see before.

Insight.

Clarity of thought.

Clarity of mind.

Present.

Timeless.

Inner wisdom.

So anything you need to know.

You can open yourself up to knowing here.

And let it rise up out of you.

Along with all the answers you'll ever need.

Is there anything you need to see with your mind's eye?

Go to the table.

Find your memento there.

Place it in your pouch.

And go through the last door which leads you into a room filled with light.

This room is the kind of temple where you can view the universe through a high domed glass ceiling.

A divine clear white light floods this room.

Here you feel connected with yourself.

With all other beings.

A oneness with earth.

And the skies.

And the heavens.

And the whole universe.

And here through the ceiling you can see a sky full of stars.

A limitless universe.

And here you can experience peace,

Love,

Joy,

Grace.

You understand what you didn't understand before.

In this room full of potential.

What can you understand here?

Now turn and travel back through the doors leaving the room of understanding into the indigo room of clarity and insight.

The blue room where you can speak and hear whatever you need to.

The green room where you can love yourself and whatever you need to,

Whatever you love.

Into the yellow room where you can do anything.

And the orange room where you can feel as you need to feel.

And the red room.

The feeling of I am where you are safe.

I am,

I am,

I am.

Shanti,

Shanti,

Shanti.

Peace,

Peace,

Peace.

Step out of the last door and find yourself back in the first part of the corridor before you enter the rooms.

Take with you your little pouch of treasures and carry them back with you into your heart so that you can know all these truths that you have experienced.

And inhale all these truths as you allow your breath to become a little more full.

Feeling your breath moving through your body.

Feeling your chest rising and falling.

Feeling the weight of the body on the surface.

Feeling the air around your body.

Feeling the density of the body and the extremities of the body.

Letting your breath be like a bridge to bring you back to connect your mind and your body.

Breathing more fully as you hear the sound of the gong.

Come back to the sound of the gong.

Inviting movements into your fingers and toes.

Allowing your fingers and toes to move and wriggle and stretch.

Starting to move your limbs and the larger parts of your body in a way that feels good.

Waking as though from a deep sleep,

Bringing yourself back into the present moment.

Becoming aware of your surroundings.

Aware of the time of day and that you have been practising Yoga Nidra.

Reviews

Absolutely beautiful. I feel so refreshed now.

The pace was perfect. Janie’s voice is easy to listen to. The imagery was lovely. My little pouch is brimming with special gifts for myself. I will carry them in my heart.

Thank you Janie. I loved this. I have saved this to my favourites and I feel I will return to it again and again. 🙏💖

This is a wonderful yoga nidra. So well spoken and timed. Beautiful journey into our Chakra selves.
Use of music was excellent.

Thank you.
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Thank you. Such a novel way to travel through the chakras. Really enjoyed it. Very restful and restorative 🙏🏻❤️🧡💛💚🩵💜

Lovely imagery and a calming voice

Loved the image of snow globe Never made it to the end ! Thank you!💕

This was one of the most beautiful guided imagery meditations I've ever done!! I've done many yoga nidras and most do not have such vivid and long guided imagery parts to them. Your body scan made me so relaxed and my mind was able to visualize such beautiful things. Thank you so much for this!!! ❤️❤️❤️

Such a beautiful meditation. I love the visualization of the “rooms”. So creative. And your voice is amazing-so peaceful and melodic

Thank you so very, very much.