Yoga Nidra For Sacral Chakra

Relax and unwind as you purify and activate the sacral chakra in this sleep meditation. Yoga Nidra guides you into the theta wave stage of sleep where the mind is more receptive and moldable, allowing you to weave in intentions that blossom in the waking state. This practice is especially supportive for those who experience insomnia, depression, anxiety, and PTSD.

Transcript

Namaste.

Welcome to this guided yoga nidra practice.

For this journey,

Find a nice comfortable place to lie down.

You may want to use an eye mask,

Pillow,

And blanket.

Ensure that you are comfortable for this practice.

Take a few moments to settle in.

As you arrive on your back,

Allow for the feet to fall heavy and wide,

And for the palms to come face up on either side of the body.

Begin by taking a deep belly breath in,

And an open mouth exhale.

Let it go.

Another deep inhale,

And open mouth exhale.

Sigh it out.

A third round of breath here.

Breathe deep in through the nose.

Feel as the belly expands.

Hold at the top of the breath,

And open mouth sigh it out.

Let it go.

Draw your awareness now to the left side of the body.

Feel the left side of the body sinking even deeper into the surface beneath you.

Notice if you're holding on to any tension anywhere in the left side of the body,

And allow it to relax even deeper with your next exhale.

Notice the left side of the body softening deeper than the right side.

Awareness now shifting to the right side of the body.

Take a full inhale breath,

And as you exhale releasing all tension on the right side of the body.

Notice the right side relaxes deeper than the left side now.

Awareness shifting back to the left side of the body.

Feel as it relaxes deeper than the right.

Awareness to the right side.

Feel the right side of the body melting into the surface beneath you.

Notice the whole body together.

Take a deep inhale,

And as you exhale merge with Mother Earth.

Feel yourself fully supported here now.

Allow for your awareness to travel into the nose.

Feel the subtle flow of oxygen in through each nostril.

Notice if one side is more open than the other.

Notice any smells you can recognize,

And shifting awareness to the mouth.

Notice the taste in your mouth.

Become aware of the placement of the tongue.

Now allow for the tongue to travel towards the back of the palate.

Notice the way in which the tongue expands as it moves to the back of the palate.

Now become aware of the eyes.

Feel the eyelids heavy.

Notice what you see.

Perhaps a flash of images of the day,

Or maybe even darkness.

Welcome in whatever is present now without concentrating too much on it.

Simply notice.

Awareness shifting to the ears.

Imagine the shape of the ears.

Feel the earlobes heavy.

Notice every sound you can hear far,

Far away from you.

Jumping from sound to sound.

Become aware of the sounds closer to you,

And coming home to the sound of your own breath,

While staying present with the sound of my voice.

Take a moment now to connect with your Sankalpa,

Your intention for this journey today.

I flow effortlessly with the tides of life.

Mentally repeat your Sankalpa three times in your mind's eye.

Now draw your awareness to your left hand.

Feel your whole left hand.

Notice the weight of the back of the hand against Mother Earth.

Feel the left hand.

Now left hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of the left hand,

Back of the hand.

Awareness to the wrist,

Lower arm,

Elbow,

Upper arm.

Become aware of the left shoulder,

Armpit,

Left side of the torso,

The left hip,

Thigh,

Knee,

Back of the left knee,

Shin,

Calf.

Awareness to the left ankle,

Heel of the left foot,

Sole of the foot,

Top of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe,

The whole left side of the body.

Feel the whole left side of the body.

Now become aware of the right hand.

Feel the right hand.

Notice the weight of the right hand,

Right hand thumb,

Index finger,

Middle finger,

Ring finger,

Right hand pinky finger,

Palm of the right hand,

Back of the hand,

The right wrist,

Forearm,

Elbow,

Upper arm.

Awareness to the right shoulder,

Armpit,

Right side of the torso,

The right hip,

Thigh,

Knee,

Shin,

Calf.

Awareness to the right ankle,

Heel of the right foot,

Sole of the foot,

Top of the foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe,

The whole right side of the body.

Feel the whole right side of the body.

Now feel the whole back body,

Left buttock,

Right buttock,

Low back,

Mid back,

Upper back,

Back of the neck,

Back of the head,

Crown of the head.

Feel the crown of the head.

Awareness to the forehead,

Left eyebrow,

Right eyebrow.

Awareness to the space between the brows,

Left eye,

Right eye,

Left cheek,

Right cheek,

Left nostril,

Right nostril.

Feel the tip of the nose,

Upper lip,

Top lip,

Lower lip,

Chin,

Throat.

Notice the left side of the collarbone and the right side of the collarbone,

Left side of the chest,

Right side of the chest,

Upper belly,

Lower belly,

Both hips,

Both thighs,

Both knees,

Both shins,

Both feet.

Now feel the whole left side of the body.

Feel the whole right side of the body.

Feel the whole back body.

Feel the whole front body.

Feel the whole body together.

The whole body together.

The whole body together.

Draw your awareness now to your breath.

Feel the natural flow of the breath.

The way the breath moves wave-like in motion through the body.

The subtle rise of the chest on each inhale and the subtle contraction of the chest and belly on each exhale.

Begin to deepen and slow the breath.

Visualize a golden orb oscillating at the space of the root chakra,

Base of the spine.

As you inhale,

Watch as this golden orb levitates up the back body towards the crown of the head,

Rounding the crown,

Passing the third eye,

And gently landing on the tip of the tongue.

And as you exhale,

Release the golden orb down the front body to its point of origin at the base of the spine.

Inhale breath,

Golden orb rising up the back body,

Rounding the crown,

Landing on the tongue.

Exhale breath,

Golden orb floating down the front body to the base of the spine.

Inhale,

Golden orb rising up the spinal column,

Passing through each chakra,

And gently landing on the tongue.

Exhale to release the golden orb back to its point of origin at the base of the spine.

Inhale,

Golden orb rising,

Cleansing and purifying sacral solar plexus,

Heart,

Throat,

Crown,

Third eye,

And landing on the tongue.

Exhale breath to release the golden orb down the front body,

Activating throat,

Heart,

Solar plexus,

Sacral root.

Continue for seven more cycles of breath on your own.

Breathing the golden orb up the back body and releasing down the front body.

Stay with this visualization of the golden orb rising and falling,

Creating an orbit within.

When you finish your seventh round of breath,

Return to the natural rhythm.

Feel the breath moving wave-like in motion once more.

Begin to awaken a sense of peace within the body.

Notice where peace first arises within the physical body.

Feel the sensation of peace moving throughout each and every limb.

Feel peace now.

Now release the sensation of peace and begin to awaken its opposite.

Notice what the opposite of peace is,

And allow yourself to feel it fully and completely.

Feel the sensation,

The opposite of peace moving through the body now.

Notice if the opposite of peace has a shape or color and become aware of where it first presents within the body without judgment.

Feel the opposite of peace.

Now release and reawaken a sense of peace.

Every cell of your being vibrating at the frequency of peace.

Become aware of any sensations present in the body as you tune in to this feeling of peace.

Feel totally at ease.

Feel peace now.

Now release peace and reawaken its opposite.

Connect with this sensation,

The opposite of peace.

Invite this sensation into your physical being.

Feel the opposite of peace.

Now allow for yourself to alternate between peace and its opposite.

Feel peace and then feel its opposite.

Shift rapidly between both sensations.

Peace and its opposite.

Now invite in both sensations.

Feel peace and its opposite simultaneously.

Peace and its opposite present together.

Now release all sensations.

Imagine you find yourself standing along the shoreline on a sunny day.

As you wiggle your toes,

Cool,

Wet sand moves between them.

You feel yourself sink even deeper into the earth.

Water splashes upon the tops of your feet,

Cooling the body,

The sun hot on your shoulders and face.

You can hear wind ruffling the leaves of the palm trees that line the beach and the sound of seagulls flying high over the ocean.

The air smells salty.

As the tide rolls in,

The waves splash higher up upon your legs and you decide to go for a swim.

You enter the water slowly and carefully,

Shuffling your feet along the ocean floor.

The water is so clear and beautiful.

Multiple shades of turquoise and blue.

The sun dances along the tops of the waves.

As you ease your way in,

Feeling the cool water against your belly,

A slight shiver runs up your spine.

You decide to float on your back,

Feeling the sun warm the whole front body and feeling the salty water cool the whole back body.

It feels as though you're floating effortlessly,

Completely supported and held,

Bobbing with the waves.

And as you float here on your back,

Your ears dip just below the waterline so that all you can hear is the sound of your own breath.

You begin to take in fuller,

Deeper breaths now,

Feeling totally at peace.

And as you breathe and float effortlessly,

You feel totally at ease.

You feel in your heart that everything is always working out.

Best case scenario.

You decide to make your way back to the shore.

And as you sit up in the water,

You notice a vibrant rainbow.

A smile peels across your face.

And you allow for the waves to gently carry you back to the shore.

Begin to invite in a deeper breath.

Take notice of any thoughts and feelings that are present for you now,

Without judgment.

Reconnect with your sankalpa from the beginning of this practice.

I flow effortlessly with the tides of life.

Mentally repeat your sankalpa three times with the same words and feelings as from the beginning of this journey.

Invite in subtle movement into the fingers and toes.

Spreading the fingers wide,

Spreading the toes wide.

Sending the arms above head for a full body stretch as you point the toes.

Notice which nostril is more open and make your way into the fetal position on the opposite side.

With your palm placed upon the earth,

Send love to her now.

Thank you for holding and nourishing me each and every day.

Send love and gratitude to self for taking time for this journey.

You're welcome to stay exactly as you are,

Or find your way into a seated position.

Thank you for embarking on this journey with me today.

The divine light in me honors and reflects the divine light in you.

Namaste.

Reviews

Thank you so much. I felt the energy and sneezed after the clearing. Will be doing again to unblock this chakra further. Namaste