Welcome to this yoga nidra guided meditation practice to balance and energetically align the chakras.
In yogic philosophy,
Chakras mean wheels and refer to energy points along the spine all the way to the top of the head.
They are thought to be spinning disks of energy that when aligned bring a sense of balance and wholeness.
These spinning disks correspond to bundles of nerves and organs that affect our physical and emotional well-being.
The practice of yoga nidra is traditionally done lying down with any props for comfort and perhaps a blanket for warmth in order to be fully relaxed.
As you come into a hypnagogic state similar to just before falling asleep but staying conscious and awake the whole time.
So let's begin our practice.
As you lie down with comfort and ease,
Let's take three deep breaths.
Inhaling into the nose,
Exhaling out the mouth,
Releasing just a bit more.
Again inhaling into the nose,
Exhaling out the mouth,
Feeling a bit heavier,
More grounded.
Final time inhaling into the nose,
Exhale out the mouth.
Relax,
Relax,
Relax.
We begin by setting an intention for our practice.
The yogis call this a sankalpa or our heart's deepest desire.
Just allow a word or a short phrase to bubble up and say that sankalpa or intention three times to yourself.
Continue to listen to my voice as we move through each of the chakras.
Begin by noticing your whole body,
Your whole body lying on the ground.
Noticing the backside of your body touching the earth.
Notice the front of your body rising toward the sky.
Again noticing your whole body lying on the ground.
Then draw awareness to your spine.
Feel your spine into the earth.
Bring your awareness to the base of the spine.
Feeling into the root chakra.
Drawing your awareness up to the low back and the low belly.
Feeling into sacral chakra.
Keep drawing your awareness up to the mid back and the navel.
Feeling into solar plexus chakra.
Bringing the awareness up once again to the upper back and in front to the heart.
Feeling into the heart chakra.
Bringing awareness up to the back of the neck and to the throat.
Feeling into the throat chakra.
Bringing up to the back of the head and to the third eye.
Our seat of intuition,
Third eye chakra.
Continuing to the top of the head.
Connecting to divinity at our crown chakra.
Seeing any pulsations at each of the chakra points as we begin to move down.
Starting at the crown chakra.
Perhaps seeing a golden white light at the crown.
Coming down to third eye chakra.
Placing a lavender color at the third eye chakra.
Traveling down to the throat chakra.
Placing a brilliant blue color.
Continue traveling down to heart chakra.
Finding that space with an emerald green color.
Continuing down to at the navel and above of the solar plex chakra.
And envisioning a bright yellow sun.
Continuing down to just below navel at the sacral chakra.
Filling it with the color of sunset orange.
Finally returning to root chakra.
A brilliant red color.
Traveling down to the right upper leg.
The right knee.
Right lower leg.
Ankle.
Top of the foot.
And sole of the right foot.
Going back to the left upper leg.
Left knee.
Lower leg.
Left ankle.
Top of the foot.
And left sole of the foot.
Once again feeling your whole body lying on the ground.
Brilliant with the colors of the rainbow.
And continue to listen to my voice as we move into our pranic body.
Begin to just notice your breath without changing anything.
Notice the soft wave of inhales and exhales.
Continuing to this internal rhythm.
Feeling to notice your breath every inhale and exhale.
And continuing to listen to my voice as we move into sensations of polar opposites.
Begin to notice any movement in your body.
Even very subtle movements.
And then notice the opposite of stillness.
Noticing stillness in the body.
And then beginning to notice lightness in the body.
So light as if you could float.
Now notice heaviness in the body.
Having areas that feel dense and heavy.
Begin to notice sensations of tenseness in the body.
Areas that feel tense.
Now notice areas of ease in the body.
Feeling ease.
Continue to listen to my voice as we move through feelings and emotional opposites.
First noticing any feelings of grief or sadness.
Now noticing feelings of joy and contentment.
Bring awareness to feelings of nervousness.
Now bring awareness to feelings of calm.
Noticing feelings of frustration or anger.
Noticing feelings of happiness.
Bringing awareness to feelings of fear.
And bringing awareness to feelings of love.
And continue to hold sacred space for all feelings and emotions that arise.
Continuing to listen to my voice as we move into imagery and symbols.
Just allowing a picture to arise in your mind.
Starting with Mother Earth.
A spinning wheel.
Flow of energy.
A brilliant rainbow.
A red rose.
An orange fruit.
Bright sun.
Shining emerald.
Blue sky.
An iris flower.
A silvery white cloud.
Once again moving through colors,
Starting with silvery white.
Purple.
Blue.
Emerald green.
Brilliant yellow.
Sunset orange.
Deep red.
Starting to listen to my voice as we move this chakra practice even deeper.
Choosing one of those chakra colors that resonates with you.
Whichever color you have chosen,
Begin to fill your whole body with that color.
See it pulsing and spinning within you.
And then allowing that color to expand,
Moving outside of your physical body.
You are surrounded by this brilliant color as it swirls above you,
All around you,
And below you.
Continuing to allow that color to expand,
To fill the whole room you are in.
Once again,
Feeling your whole body lying on the ground.
Feeling this balanced energy within you and all around you.
Beginning to breathe a little bit deeper.
Breathing in through the nose.
Open mouth exhale.
Looking back and saying your intention or send Culpa three times.
And the light within me honors the light within you.
Namaste.
Namaste.
