Chakra Balancing | Yoga Nidra

Return home to a sense of self, ease, and flow in this loving guided meditation. Yoga Nidra has numerous benefits including improved sleep quality, increased energy levels, and reduced stress and anxiety. Research shows it can also help to improve cognitive function, enhance neuroplasticity, and activate the relaxation response in the nervous system.

Binaural beats by Music of Wisdom

Transcript

Welcome to this practice of yoga nidra.

Yoga nidra,

Also known as yogic sleep,

Is a very powerful guided relaxation meditation where we passively relax the body and really move into this liminal state.

Some think of it as this state between waking and sleeping and even dreaming.

Yoga nidra has so many benefits.

It helps to relax the nervous system,

Regulate our emotions,

It brings us into a deeper state of relaxation to guide us into sleep and greater ease.

And when practiced regularly,

Yoga nidra has compounding effects so that we really start to start to feel the effects of it more and more during our waking daily experience.

I invite you to find a comfortable position lying down.

And if it's not possible to lie down,

That's perfectly okay.

You might find yourself really comfortable leaning back in your favorite cozy chair.

Have whatever you need for the body to feel really relaxed and supported.

Maybe a small pillow behind the neck or the head.

Maybe a pillow behind the knees,

A blanket,

Something to cover the eyes.

Take these next few moments to get really settled and comfortable.

Ideally,

In yoga nidra,

We move into a state of stillness in the body to experience the greatest benefits.

Of course,

If you need to move your body at any time,

That's perfectly okay.

Move your body in any way that you need,

Fidget a little,

And then allow yourself to start to move into stillness.

Close the eyes.

Become aware of the sensations of the body breathing.

This flow of breath moving in and out.

And out.

Like the waves of the ocean that roll into the shore and roll back out,

Merging with the wholeness of the ocean.

In a sense,

This is like our life experience.

So often we become focused or fixated on the outside world.

Our attention is on other people,

Situations,

Our jobs and responsibilities.

And it's like that wave that's rolling out into the shore.

And then we have these precious moments where our attention can come back to the self,

Come back to our awareness of the inherent wholeness that we are.

Of the inherent wholeness that we are.

That wave rolls back out,

Merging with the wholeness of the ocean.

The fullness of the self we are.

Sense the points of the body making contact with the support beneath you.

Behind you.

Feel the weight of the body.

Gently is sinking down.

There is no right way to have an experience.

You can release any need to do this in a certain way,

To do it perfectly,

Or in a way that you think you should.

Rather,

I invite you to release a need to do anything now.

This is a time where you can just be.

When you can give yourself permission to rest,

To relax.

To be just as you are.

Imagine or feel that your breath is moving deep into your heart center.

And with each breath,

You move deeper and deeper inside.

Going beyond surface discomforts or emotions.

And just letting go of everything that's holding you back.

Going beyond surface discomforts or emotions.

Into the depths of your being.

The space where the wisdom and the unbounded love of your heart reside.

From this sacred space in your heart,

Ask yourself,

What is my deepest desire?

And listen with an open mind and an open heart.

And now from this deepest desire,

We will create a sankalpa.

An intention statement that speaks our desire into the present moment,

As if it is already the reality,

The truth of our life experience.

For example,

If my deepest desire is to feel peaceful in my relationships,

My sankalpa might sound like,

I am peaceful in all of my relationships.

Or if my deepest desire is to feel freedom financially,

I might say,

I am financially abundant in every way.

As you create your sankalpa,

I invite you to use the words,

I am.

I am two of the most powerful words in all of creation.

For whatever we say after I am,

We are bringing into creation.

So create your sankalpa.

And then repeat it three times silently in your mind.

Take a slow,

Deep breath in.

And as you exhale,

Feel your body sinking deeper,

Letting go even more.

Silently repeat in your mind,

I am awake.

I am awake.

I am aware.

As we move deeper into the practice of yoga nidra,

The body sinks deeper and deeper into relaxation.

And yet there is an awareness,

A presence in the mind.

Release any expectations of yourself as you allow this experience to unfold.

Become aware of the sounds far away.

Become aware of the sounds in the room around you.

Become aware of the sounds that are more subtle,

Maybe even inside of the body.

Your breathing,

Your thoughts,

Your emotions.

Breathing,

Digestion,

The beating of your heart.

We will now move through a rotation of consciousness.

As you hear me name different parts of the body,

Allow the body to remain still as your mind follows.

Bring your awareness to your jaw and sense your lips,

Teeth,

Gums,

The tongue heavy in the mouth.

Become aware of the whole inside of the mouth.

Sense the cheeks,

The nose,

Eyeballs and eye sockets.

Feel the eyes relaxing deeply.

Sense the eyebrows,

Forehead,

Top of the head,

Back of the head,

Forehead,

Both sides of the head and the ears.

Sense the whole head and face.

Become aware of the neck and the throat center.

Sense right shoulder,

Upper arm,

Right elbow and the space inside of the elbow.

Sense the forearm,

Wrist,

Feel the palm of the hand,

Back of the hand.

Sense right hand thumb,

First finger,

Second finger,

Third finger,

Fourth finger.

Feel the whole right arm and hand.

Sense left shoulder,

Upper arm,

Left elbow and the space inside of the elbow.

Sense the forearm,

Left arm,

Wrist,

Palm of the hand,

Back of the hand.

Feel left hand thumb,

First finger,

Second finger,

Third finger,

Fourth finger.

Become aware of the whole left arm and hand.

Bring your awareness to the chest and your heart beating in your chest.

Sense your solar plexus and waist area.

Feel the whole belly.

Bring your awareness to the upper back,

Bring your awareness to the upper back and shoulder blades,

Mid back,

Low back.

Sense how the front and back of the body move with each breath.

Become aware of buttocks,

The whole pelvis,

Heavy and relaxed.

Sense right hip,

Right upper leg.

Feel the knee and the space behind the knee.

Sense lower leg,

Ankle.

Feel the top of the foot,

Sole of the foot,

Heel of the foot and heel.

Sense right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Become aware of the whole right leg and foot.

Sense left hip,

Left upper leg.

Feel the knee and the space behind the knee.

Sense the lower leg,

Ankle.

Feel the top of the foot,

Sole of the foot,

Sole of the foot and heel.

Feel left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Become aware of the whole left leg and foot.

Bring your awareness to the base of the pelvis.

Imagine or feel a beautiful warmth a glowing red sphere of light filled with feelings of safety,

Security,

A feeling that you are always deeply supported and cared for.

And this warmth expands out through your whole pelvis,

Radiating these feelings through your whole body.

Bring your awareness just below the navel,

Close to the spine.

Imagine or feel a beautiful sphere of golden orange light full of warmth,

Deep feelings of connection,

Harmony within yourself,

And harmony in your body.

As these feelings begin to expand in your body,

You become aware of the solar plexus,

The space where the ribs meet in the front of the body,

Where there is a space of peace and tranquility.

Where the ribs meet in the front of the body,

Where there is a beautiful radiant yellow sphere of light,

Pulsating feelings of inner power,

A peaceful power,

A confident power.

Your deep will that is rooted in self-love and self-trust.

As these feelings expand in you,

You bring your awareness to the center of the chest,

Where there is an emerald green light,

This warmth radiating in your chest,

Overflowing feelings of compassion,

Kindness,

Unbounded love.

As these feelings expand through your being,

You move your awareness to your throat,

Where there is an exquisite blue sphere of light.

And as you feel this in your throat,

It's as if all blockages are dissolved.

There is an openness,

And feelings of being able to express yourself freely arise from within.

Profound trust in yourself and your ability to say,

I am that I am.

I am that I am.

As these feelings expand,

You move your awareness to the space between your eyebrows,

Where there is this beautiful violet indigo sphere of light,

Pulsating,

Radiating,

Awakening,

Activating your profound inner wisdom,

Intuition,

Your inner sight,

And creation of your life experience.

And as you feel this expanding,

You move your awareness to the crown of the head,

Where petals upon petals of crystalline light blossom from your crown.

Feelings of profound peace,

Wholeness,

Oneness,

Wash through your entire being.

From this space,

Recall your sankalpa and silently repeat it three times.

Sense the breath flowing in and out of the body.

Feel the air moving across your skin.

You may even feel like every pore of your body is breathing.

Feel your body becoming heavy.

A weight of the body sinking down deeper.

And deeper.

And now feel your body becoming lighter.

The weight of the body is lifting as if your whole body is starting to float into the air.

And again,

Feel your body becoming heavy.

The heaviness of the body brings you down deeper and deeper,

As if you were sinking into the earth.

Heavier and deeper.

Heavier and deeper.

And again,

Feel yourself becoming light.

The lightness of your being and expansion filling you until it feels like your body can float like a feather.

You become lighter and lighter and more expanded.

Weightless.

And you can see or feel that you are you are so expanded.

Free.

You are free.

Gently repeat in your mind.

I am light.

Am light.

I am.

If you are using this meditation as a guide for sleep,

Allow yourself to go deeper and deeper now.

Knowing that you are held.

You are cared for.

If you are ready to complete this practice,

I invite you to bring your awareness back to your body and the sensations of the body breathing.

Feel the vitality in every cell,

Every fiber of your being.

Sense the support of whatever is underneath you,

Behind you,

And feel how your body is held.

Start to take slow,

Deep,

Conscious breaths,

Really feeling the aliveness of your body,

The preciousness of this moment.

When we get to be alive,

When you're ready,

Slowly start to move the fingers and toes,

Sensing this aliveness and each micro movement.

If you're on your back,

I invite you to bend your knees,

Hug them toward your chest.

And when you're ready,

Slowly make your way over onto one side.

This is a lovely place to be in this fetal position.

So stay in this fetal position for a few minutes.

This is a lovely place to be in this fetal position.

So stay here for as long as you like.

And when you are ready to come to a seat,

Use your hands to support yourself.

From this seated position,

I invite you to bring your palms to touch in front of the heart.

In this expression of gratitude,

Offer yourself gratitude and gratitude for anything else that is in your heart in this moment.

Recall your sankalpa and again,

Repeat it in your mind three times.

Let us take a slow,

Deep breath in together.

Exhale through the mouth.

And whenever you are ready,

Slowly open the eyes.

Thank you for joining for this practice of yoga nidra.

I am so grateful to be here together.

All my love,

All my gratitude to you.

Reviews

Very nice experience. Thank you

Gem 💎

🙏🏻🙏🏻🤍💫💫

Lovely nidra 🙏