Yoga Nidra Chakra Balancing

This is a recording of Level 1 Yoga Nidra as written by Swami Satyananda and read by Anvia Sheldon. This practice will help you to let go and emerge feeling less stressed and more balanced.

Transcript

Lie on the floor with your feet slightly apart.

The back of your hands 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 the end of the practice.

Inspect your whole physical body,

And make sure that it is all loose and relaxed.

The fingers are loose and not stiff,

And the toes are relaxed.

The fingers are loose and not stiff,

And the toes are not moving.

They are still and relaxed.

The thighs and the feet are not shaking.

They are still and relaxed.

The head is facing upwards,

And the whole body is now lying comfortably on the floor,

Lying perfectly still,

Quiet,

Immobile.

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

Become aware of your natural and normal breath,

The spontaneous,

Effortless breath.

Witness it's coming in and it's going out,

Without making any effort to breathe in or out.

Make the breath and the awareness go together.

From the throat to the navel,

The breath comes in,

And from the navel to the 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 come out without your noticing.

To keep the awareness more constant and continued,

You can use a mantra,

Either your own personal mantra or a general mantra.

You may use om or so ham if you don't have a personal mantra.

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,

Don't worry.

It is natural.

This does take place after some time.

Then you have become one with the 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 should not sleep or move your physical body unless I ask you to.

Now remember your sankalpa.

Repeat the sankalpa.

Repeat the sankalpa.

Repeat the 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,

Fourth,

Fifth.

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,

Fourth,

Fifth.

All five toes together.

Visualize all your right toes together.

Go to the left part of your physical body.

Start with the thumb,

Second finger,

Third,

Fourth,

Fifth.

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,

Fourth,

Fifth.

All five toes together.

Now make your consciousness ready to travel alternately right and left from the toes up to the top of your head.

Start from the right big toe,

Second toe,

Third,

Fourth,

Fifth.

All right five toes together.

Left big toe,

Second toe,

Third,

Fourth,

Fifth.

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,

Left 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.

Left thumb,

Second finger,

Third,

Fourth,

Fifth.

All five fingers together.

Left thumb,

Second finger,

Third,

Fourth,

Fifth.

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.

Nose tip,

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 head.

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 vertebra,

But the delicate interior spinal cord as well.

Visualize the whole spinal column like a rod.

A corrugated rod lying on the floor.

It is like a chain made out of rings of living bone,

Which have been laid in a straight line on the floor.

Feel every part of it from Muladhara up to Ajna.

Visualize just your spine lying on the floor.

Only the spine and not any other part of the body.

Feel as if you are 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.

If you shake the leaves,

The pearls fragment into many small beads.

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,

In Svadhisthana,

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 the yogis advise us always to be as detached from everything in 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 and do many things,

Yet we should be detached from all of this.

Now at Manipura,

Behind the navel,

Visualize a ten-petaled yellow lotus.

See the leaves underneath,

Sparkling with pearl-like drops of dew.

Behind the heart,

At Anahata Chakra,

See a twelve-petaled blue lotus.

It also has many leaves underneath,

Covered with many fine drops of dew.

Visualize it.

At Vishuddhi,

Behind the throat,

Is a sixteen-petaled purple lotus,

With many leaves under it.

And dew drops shining on them like pearls.

At Ajna,

Behind the eyebrow center,

See a two-petaled gray lotus,

With two leaves beneath it,

Covered with dew drops like pearls.

And the radiant full moon is above them,

About three inches away.

Above Ajna Chakra,

At the top back of the head,

Is Bindu.

There you will find the bright full moon.

And if you go still further,

Above the full moon,

Another three inches away,

You see the thousand-petaled bright 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 Svaristhana,

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 other 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 to be able to be seen due to the light reflected from those brightly shining jeweled drops.

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

Then Svaristhana,

Manipura,

Anahata,

Vishuddhi,

Ajna,

Bindu,

Sahasrara.

In Sahasrara see the thousand 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,

Svaristhana,

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.

Now remember your resolve.

Your sankalpa.

Repeat the sankalpa.

Repeat the sankalpa.

Repeat the sankalpa.

And now become aware of this physical body,

The gross mortal body.

Become aware of its position lying in Shavasana,

Practicing yoga nidra.

And as a result of this relaxation,

The whole body on the physical,

Mental,

Emotional and spiritual levels has become so quiet,

Tranquil and peaceful.

Yet so refreshed,

Revived and energetic.

The whole body.

Become aware of your whole body.

Become aware of the whole environment.

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

Become aware that I am leading you in yoga nidra and that you are practicing it.

Become aware of the whole environment.

The whole environment.

The whole environment.

Begin to move your body.

Wiggling the fingers and the toes.

Stretching your arms out overhead.

Reaching through the heels.

Perhaps interlace your fingers.

And then softly bend the knees,

Bring your hands around your knees and roll to the right side.

Press your hands in front of you and use this energy to bring yourself up to an easy seated pose,

Sukhasana.

Inhale deeply.

And while exhaling,

Chant Om to yourself.

The practice of yoga nidra is now complete.

Hari Om Tat Sat.

Reviews

Very beautiful and meaningful Yoga Nidra meditation. Thank you. Very different from other ones I have listened to.

Beautiful. Perfect pacing for me. Enough time to say the Sankalpa. I love it. Thank you.

Perfect yoga nidra. Great pacing and voice was soothing. Thank you!

Thank you for all you do!

Just what I needed. I liked the tempo a lot!

This is wonderful. The pace was just right for me. I usually seem to fall asleep during Yoga Nidra, but after this I feel very calm yet energized. Thank you!

That was Amazing!!!! I love yoga nidra for the fast pace of the body scan. I do need to look up the meaning of a few of the locations that were points to become aware of, but I don't think it would flow if those terms were taught to us during the meditation. This is my new favorite. Thank you! Thank you! Thank you!

Truly helped me relax and clear my mind to go back to sleep.

Looking forward to more of your wonderful sessions. Thank you

I really enjoy the flow of the class, keeping engaged throughout. It will be on my favorite list for sure!

Traditional Satyananda Yoga Nidra. Fast-paced and effective body scan and calm voice.

I actually can feel the difference in my whole body ! But I don't understand the yoga words she used.

Wonderful as sge takes you step by step explaining the great exposition of Swami Satyananda's Yoga Nixra Chakra Balancing theory. Would have been great help if the narrator explained it with a diagram of the various parts of the body in Sanskrit as she explains the ecfects of Nidra there. Thanks for the excellent exposition !

Very relaxing. A bit fast on the body scan. But with practice this will be good.

Voice was robotic like
But I enjoyed the bisualizations

Awesome thank you was able to let go completely and follow along