Begin by lying down on your back in Shavasana,
Corpse pose.
And take these next few moments to make yourself perfectly comfortable.
Make any last final adjustments before beginning the practice of Yoga Nidra.
Now quickly scan your mind around the body,
Becoming aware to all the major groups of muscles in the arms and legs,
The abdomen and chest,
The shoulders,
Neck and face.
Become aware to all the muscles of respiration and the natural motions of the breath.
Allow the breath to flow spontaneously while remaining a witness.
Total awareness to all the muscles involved in the act of respiration.
Feel the expansiveness of the inhalation and relaxation during the exhalation.
Feel the relaxation of the exhalation.
Now see a mental image of a mountain lake,
Perfectly tranquil and still,
Reflecting its surrounding environment like a mirror.
And near the banks of this lake,
There are lotus flowers in full blossom.
Some are pink,
Some are light blue,
And others are white.
See yourself sitting by the banks of this mountain lake,
Enjoying perfect serenity.
Now,
State your sankalpa,
Or a positive affirmation,
Three times silently,
With faith and courage.
Now,
Body scan.
Become aware to each body part as I say it.
The right hand,
Right hand thumb,
Second finger,
Third,
Fourth,
And fifth finger.
The palm of your hand,
Back of the hand,
The right wrist,
Lower arm,
Upper arm,
And shoulder,
Armpit,
Right side of the torso,
Waist,
Hip,
Upper thigh,
Back of the thigh,
Right kneecap,
Back of the knee,
Right shin,
Calf muscle,
Right ankle,
Heel,
Sole of the right foot,
Top of the foot,
Right big toe,
Second,
Third,
Fourth,
And fifth toe.
The whole right side of the body,
Now perfectly still and steady.
Now,
Become aware to the left hand,
Left hand thumb,
Second finger,
Third,
Fourth,
And fifth finger.
The palm of the hand,
Back of the hand,
Left wrist,
Lower arm,
Elbow,
Upper arm,
And shoulder,
The left armpit,
Left side of the torso,
Waist,
And hip,
Left upper thigh,
Back of the thigh,
Left kneecap,
Back of the knee,
Shin,
Calf muscle,
Ankle,
Heel,
And sole,
Top of the left foot,
Left big toe,
Second,
Third,
Fourth,
And fifth toe.
The whole left side of the body,
Now perfectly still and steady.
The top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
The nose,
Upper lip,
Lower lip,
The muscles inside of your mouth,
And tongue,
Right cheek,
Left cheek,
The chin,
Throat,
Right collarbone,
Left collarbone,
Right chest muscle,
Left chest muscle,
And the sternum,
The abdomen,
Navel,
Lower abdomen,
The groin,
Pelvic floor,
Your whole right leg,
Whole left leg,
Both legs together,
The whole right arm,
Whole left arm,
Both arms together,
The front side of the torso,
Back side of the torso,
Both the front and back sides of the torso together,
The shoulders,
Neck,
And face,
The whole head,
Your whole body.
Become aware to your entire body from the top of the head to the tips of your fingers and toes.
And as you practice total body awareness,
Gradually become aware to the natural rhythms of the breath.
Watch the soothing ebb and flow of each breath without missing a single inhalation or exhalation.
Watching the belly gently rise and fall with each incoming and outgoing breath.
Become aware to all the muscles involved in the act of breathing.
Just watch and observe the spontaneous motions of the breath.
The breath is moving up and down between the navel and the throat.
Inhale from the navel up to the throat,
And exhale back down from the throat to the navel.
Inhale from the navel to the throat,
The breath is moving like a wave through your body.
Inhaling up and exhaling back down.
Maintain total breath awareness without missing even a single breath.
And now begin counting the breaths backwards from 27 in the following manner.
Inhale navel to throat 27,
Exhale throat to navel 27,
Inhale navel to throat 26,
Exhale throat to navel 26,
Inhale navel to throat 25,
Exhale throat to navel 25,
And continue.
The purpose is not to come to zero,
But to remain focused on each and every single breath.
If you lose track or get distracted,
Come back to 27 and start again.
Inhale navel to throat 27,
Exhale navel to throat 27,
Inhale navel to throat 27,
Exhale throat to navel 27,
Now,
Drop the counting and develop awareness to the inner space that pervades your body.
Experience your physical body to be like a hollow shell with only a thoric space pervading within.
Now,
Bring your awareness down to the pelvic floor between the genitals and the anus for men and at the cervix for women.
This is the physical location of the root chakra,
Muladhara.
Muladhara deals with survival and is blocked by fear.
Inhale,
Visualizing a column of prana moving straight up and down through the pelvic floor,
Piercing the root chakra while moving up with the inhalation and piercing the root chakra again while moving down with the exhalation.
Each time the upward flowing breath pierces Muladhara during the inhalation,
Experience courage expanding the root chakra.
And each time the downward flowing breath pierces Muladhara during the exhalation,
See all fear being expelled away from Muladhara and dissipating away from you.
Inhale while expanding courage and exhale while releasing fear.
Inhale while expanding courage and exhale while releasing fear.
Now,
Bring your awareness up to the pubic bone.
This is the trigger point for the sacral chakra,
Swadhisthana.
The actual chakra is located directly back from the pubic bone at the coccyx or tailbone.
Swadhisthana deals with pleasure and is blocked by shame.
Inhale visualizing a column of prana moving straight back from the pubic bone,
Piercing the sacral chakra and then piercing Swadhisthana again while moving forward with the exhalation.
Each time the backward flowing breath pierces Swadhisthana during the inhalation,
Experience dignity and joy expanding the sacral chakra.
Each forward flowing breath pierces Swadhisthana during the exhalation as you see all shame being expelled away from Swadhisthana and dissipating away from you.
Inhale while expanding with dignity and joy.
Exhale while releasing shame.
Inhale while expanding with dignity and joy.
Exhale while releasing shame.
Inhale while expanding with dignity and joy.
Exhale while releasing shame.
Now bring your awareness up to the navel.
This is the trigger point for the solar plexus chakra,
Manipura.
The actual chakra is located in the spinal column directly back from the navel.
Manipura deals with willpower and is blocked by guilt.
Inhale visualizing a column of prana moving straight back from the navel,
Piercing the solar plexus chakra and then piercing Manipura again while moving forward with the exhalation.
Each time the backward flowing breath pierces Manipura during the inhalation,
Experience self-pride expanding Manipura.
And each forward flowing breath pierces Manipura during the exhalation as you see all guilt being expelled away from Manipura and dissipating away from you.
Inhale while expanding with pride and enthusiasm.
Exhale while releasing all guilt.
Now bring your awareness up to the sternum.
This is the trigger point for the heart chakra Anahat.
The actual chakra is located in the spinal column directly back from the sternum.
Anahat deals with love and is blocked by grief.
Inhale visualizing a column of prana moving straight back from the sternum,
Piercing the heart chakra and then piercing Anahat again while moving forward with the exhalation.
Each time the backward flowing breath pierces Anahat during the inhalation,
Experience love and happiness expanding Anahat.
And each time the forward flowing breath pierces Anahat during the exhalation,
See all grief being expelled away from Anahat and dissipating away from you.
Inhale while expanding with universal love and happiness.
Exhale while releasing grief.
Inhale while expanding with universal love and happiness.
Exhale while releasing grief.
Now bring your awareness up to the pit of the throat.
This is the trigger point for the throat chakra Vishuddhi.
The actual chakra is located in the spinal column directly back from the pit of the throat.
Vishuddhi deals with truth and is blocked by deceit.
Inhale visualizing a column of prana moving straight back from the pit of the throat,
Piercing the throat chakra and then piercing Vishuddhi again while moving forward with the exhalation.
Each time the backward flowing breath pierces Vishuddhi during the inhalation,
Experience truthfulness expanding the throat chakra.
And each time the forward flowing breath pierces Vishuddhi during the exhalation,
See all deceit being expelled away from Vishuddhi and dissipating away from you.
Inhale while expanding with truth and purity.
Inhale while releasing deceit.
Now bring your awareness up to the center of the brows.
This is the trigger point for the divine eye chakra Agnya.
The actual chakra is located in the middle of the head directly back from the brow center.
Agnya deals with insight and is blocked by false identifications.
Inhale visualizing a column of prana moving straight back from the center of the brows,
Piercing the divine eye chakra and then piercing Agnya again while moving forward with the exhalation.
Each time the backward flowing breath pierces Agnya during the inhalation,
Experience insight expanding Agnya chakra.
Each time the forward flowing breath pierces Agnya during the exhalation,
See all false identifications being expelled away from Agnya and dissipating away from you.
Inhale while expanding insight and revelation and exhale while releasing false identifications.
Now,
Bring your awareness up to the crown of the head.
This is the trigger point for Sahasrara Padma.
Sahasrara is the center of universal consciousness and is blocked by ego attachment.
Inhale visualizing a column of pure white light moving straight down from the top of the head,
Piercing the thousand-petaled lotus and then piercing Sahasrara again.
While moving upward with the exhalation,
Each time the downward flowing breath pierces Sahasrara during the inhalation,
Experience self-realization expanding Sahasrara Padma.
Each time the upward flowing breath pierces Sahasrara during the exhalation,
See all ego attachments being released and expelled away from the crown chakra and dissipating away from you.
Inhale while expanding self-knowledge and exhale while releasing egocentricity.
Now,
Descend back down to Agnya Chakra and experience insight and the dimension of mind now fully purified.
Descend down to Vishuddhi Chakra and experience truthfulness and the element of space now fully purified.
Descend down to Anahata and experience universal love and the dimension of air now fully purified.
Descend down to Manipura and experience willpower and dynamism and the element of fire now fully purified.
Descend down to Swadhisthana and experience joy and the element of water now fully purified.
Finally,
Descend your awareness back down to Muladhara and experience courage and the dimension of earth now fully purified.
And now see a mental image of all of your chakras shining like brilliant brightly colored jewels radiating light and self-born bliss.
Now,
Again recall your sankalpa,
The same exact positive affirmation from earlier.
Silently repeat your sankalpa three times with faith and courage.
Now,
Begin to extrovert your awareness back to your immediate physical surroundings.
Perceive the five senses and create a mental image of the room you're lying in and your body lying in shavasana.
Whenever you are ready,
Begin by making very small circles with your ankles and wrists.
Now begin to stretch and move and open your eyes to end this meditation.
The practice of yoga nidra is now complete.
If you have enjoyed this guided yoga nidra session,
Please empower me to continue creating more meditations like this by becoming a channel patron.
Om Shanti Shanti Shantihi.
Om Shanti Shanti Shantihi.
