Yoga Nidra: Rainbow Chakra Balance

Welcome to this Yoga Nidra Rainbow Chakra Balance. A deep, soothing meditation incorporating a simple guided chakra visualisation to gently balance and align the seven main subtle energy centres in the body.

As we visualise coloured light gently washing through our body, we tune into the frequency of the colour, which has a balancing effect on the chakras and the body.

A deeply relaxing, aligning and restorative practice….enjoy!

Transcript

Hello and thank you for joining me today.

Yoga Nidra is a gentle practice designed to help you relax consciously and deeply.

There's nothing you need to do other than rest your body and follow my guidance.

During today's practice we will balance the chakras with a simple color visualization.

So begin by laying down on your back with your legs slightly apart,

Your arms resting beside your body or on your belly.

Close your eyes.

Take a few moments to settle in and make yourself as comfortable as you can possibly be.

Take a few conscious deep breaths here,

Inviting your body to slow down and become still.

And we now ease into the process of letting go.

Bring your awareness to your head.

Feel a sense of heaviness here.

Soften your jaw.

Relax your tongue.

Allow your shoulders to let go and drop down.

Feel your arms relax and become heavy.

Your chest is soft and open.

Your hips sink down.

Your legs are heavy and your feet relaxed.

Allow your whole body to let go,

Become heavy and gently sink down.

Now take a long slow deep breath in and out.

In through the nose and breathe out with a sigh.

Another breath in and let it go.

One more time,

Breathing in,

Sighing it out.

One more time,

Breathing in,

Sighing it out.

Return to your natural breath.

And know that each out breath is unwinding tension in the body and mind.

Letting go of cares and worries.

Feeling rushed or busy.

Breathing out and letting go.

Remind yourself that this is your time.

Your well deserved gift to yourself.

And you may like to set an intention to stay awake and connected to my voice.

While your body rests deeply,

Your mind stays focused and anchored to my voice.

So bring your awareness to your heart center.

Take a deep breath here,

Breathing into this warm,

Soft,

Expansive space.

And we now invite in our Sankalpa.

A short positive affirmation stated in the present,

As if already true.

An intention of your heart's deepest desire.

Of how you would like to be in the world.

Beginning with the words I am.

It may be something simple like I am peaceful,

I am calm,

Or I am healthy.

Just take a few moments now to allow your personal Sankalpa to arise.

If you are already working with the Sankalpa,

Bring it to mind now.

And now repeat your intention mentally three times with emphasis and sincerity.

And take a deep breath in.

And out.

Release the breath.

And let your Sankalpa go.

Allowing it to sink deeply into your subconscious mind.

We now rotate the awareness around the body.

Feeling into the body parts as they're named.

And moving to the next part.

Your body relaxes while your mind stays alert and focused on my guidance.

Starting on the right side of the body with the right hand thumb.

Picture your thumb in your mind.

Feel the thumb.

Moving to the index finger of the right hand.

Middle finger.

Ring finger.

And little finger.

Palm of your right hand.

Top of the hand.

The right wrist.

Lower arm.

Elbow.

Upper arm.

Armpit.

Shoulder.

The whole right arm.

Whole right arm is relaxed.

Right side of your chest.

Waist.

Hip.

Thigh.

Knee.

Calf muscle.

Heel.

Sole of your right foot.

Top of the foot.

Your right big toe.

Second toe.

Third toe.

Fourth toe.

And fifth toe.

Whole of your right foot.

Your whole right leg.

Whole right leg is relaxed.

Right leg and right arm together.

Whole right side of your body.

All of your awareness is on the right side of your body.

Whole right side of your body is relaxed.

Move your awareness to your left side.

The left hand thumb.

Place all of your attention on the left hand thumb.

The index finger of the left hand.

Middle finger.

Ring finger.

And little finger.

Palm of your left hand.

Palm of your left hand.

Top of the hand.

The left wrist.

Lower arm.

Elbow.

Upper arm.

Armpit.

Shoulder.

The whole left arm.

The whole right arm is relaxed.

Left side of your chest.

Waist.

Hip.

Thigh.

Knee.

Calf muscle.

Ankle.

Heel.

Soul of your left foot.

Second toe.

Third toe.

Fourth toe.

And fifth toe.

Whole of your left foot.

Your whole left leg.

Whole left leg is relaxed.

Left leg and left arm together.

Whole left side of your body.

All of your awareness is on the left side of your body.

Whole left side of your body is relaxed.

Take your awareness to the back of your heels.

Back of the legs.

Glute muscles.

Lower back.

Middle back.

Upper back.

And the whole left side of your body.

The whole left side of your body is relaxed.

Lower back.

Upper back.

Back of your neck.

The back of your head.

Move your awareness to your forehead.

Right eye.

Left eye.

Right eyebrow.

Left eyebrow.

The space between the eyebrows.

Feel into the eyebrow centre.

Right temple.

Left temple.

Right cheek.

Left cheek.

Right ear.

Left ear.

Your whole jaw.

The chin.

The tip of your lip.

The tip of your nose.

Bridge of your nose.

The whole of your nose.

The whole of your face.

Your whole face is relaxed.

Soft.

And free of tension.

Moving down to your neck.

Chest.

Abdomen.

Navel.

Pelvis.

Thighs.

Knees.

Shins.

Tops of the feet.

Feel your whole right leg.

From the tips of your toes to your hip.

Left leg.

From the tips of your toes to your hip.

Feel both legs together.

Feel your right arm from fingertips to shoulder.

Left arm from fingertips to shoulder.

Feel both arms together.

Feel both legs together.

Feel both legs.

Both arms.

Your whole torso,

Neck and head.

Whole front of your body.

Whole back of your body.

Whole body.

Whole body.

Whole body awareness.

Whole body is relaxed.

Repeat mentally.

My whole body is relaxed.

My whole body is relaxed.

Picture in your mind your entire beautiful body.

Lying still.

Peaceful.

And deeply relaxed.

As you lay here quiet and still.

Activate your imagination.

See yourself in a beautiful forest.

Walking along a gentle winding path.

Dappled sunlight shines through the trees onto your face.

There's the gentle whisper of a breeze.

The birds are singing.

The forest is filled with energy and activity.

And you are feeling how wonderful it is to be alive.

As you walk along,

You notice the path starts to widen now.

As it opens up into a clearing.

And you suddenly find yourself in the most magnificent field.

Surrounded by tall trees.

A blanket of soft,

Soft leaves.

Soft,

Inviting grass.

And vibrant,

Colourful flowers.

The sun is shining down on you.

And you feel its loving gift of warmth,

Well-being and vitality.

And you now see the most beautiful rainbow.

A big,

Bright rainbow.

Arching across the sky.

The end of the rainbow is nearby.

You start to slowly walk towards it.

As you reach the end of the rainbow,

The beautiful colours filter all around you.

You lay down in the soft grass at the foot of the rainbow.

And soak up the beautiful rays.

The first colour you notice is red.

A deep,

Rich red.

Like a rose.

Velvety and soft.

Velvety and soft.

Beautiful red light shines on and around you.

Surrounding you with red light.

Red light moves into your body.

Filling you completely.

Every cell is vibrating and shining with this deep,

Rich red light.

The rainbow shifts and vibrant orange starts to glow around you now.

Orange like the setting sun.

The colour of the most glorious sunset.

It begins to move inside your body.

Feel the warmth of the orange light.

As it flows and moves around you.

And through you.

Your whole body filled with beautiful orange light.

The orange light fades to become yellow.

Yellow like the sun.

Warm,

Vibrant and inviting.

Welcome this bright yellow light in.

Filling your entire body with its sunshine.

Feel the rays of this yellow light shining on you.

Shining within you.

Yellow light completely filling your whole body.

The yellow light becomes green.

The vivid green of grass.

The green of a lush rainforest.

The vibrant green is shining and sparkling.

The vibrant green is shining and sparkling within and around your whole body.

Green light fills you from the top of your head to the tips of your toes.

Your whole body is overflowing with fresh green light.

The green light moves to blue.

The beautiful blue of a cloudless summer sky.

The richness of this blue is surrounding you.

Moving through you.

A brilliant colour blue.

Deep,

Beautiful blue.

Bathing your whole body.

Touching every part of you.

Filling every cell.

The blue deepens to a rich indigo colour.

The colour of a clear night sky.

See and feel the intensity and depth of this indigo.

Allow this magical colour to wash over you and fill you completely.

Indigo gently filters into every part of you.

Your whole being is filled with this deep indigo light.

Your whole being is filled with this deep indigo light.

And now the indigo turns to violet.

Violet like the colour of a lavender flower.

A beam of soft violet light flowing over you.

Washing through you.

Violet light touching and flowing into every part of your body.

You are shimmering and glowing with this gentle violet light.

The violet fades now into luminous,

Brilliant white light.

White light shining brightly around you and through you.

It cleanses and nurtures you.

And brings with it whatever you need.

Vibrant white light fills you completely.

And envelops you like a cocoon.

It trickles through your whole body.

Reaching each and every beautiful cell.

Your cells are filled with vibrant white light.

Sparkling and twinkling like stars in the night sky.

Sparkling and twinkling like stars in the night sky.

And the rainbow starts to fade away now.

Slowly dissolving back into the atmosphere.

You return from this beautiful place in nature.

Feeling a sense of balance,

Harmony and well-being.

You remember that you are lying here comfortable,

Quiet,

Still and deeply relaxed.

And now once again recall your sankalpa.

Your heartfelt desire.

And repeat it silently three times.

Take a deep breath in.

Release the breath.

And let your sankalpa go with gratitude.

As it sinks deeply into your subconscious mind.

As we near the end of the practice.

Slide your awareness back to your breath.

Moving gently in your body.

Noticing how subtle your breath has become.

And the quietness and stillness that you have created.

Now take three long,

Slow,

Luxurious deep breaths.

And bring to mind your surroundings.

Remembering the time of day.

Start to gently breathe in.

And bring yourself back.

Stretch and move.

Starting with the tiniest of movements.

Slowly and mindfully waking the body.

Moving in whatever way your body needs now.

Take your time to come back.

It was so wonderful to be your guide today.

Thank you for joining me.

And the practice of Yoga Nidra is now complete.

Reviews

A wonderful visualisation! And such a calm and soothing voie- thank you for this precious yoga nidra!

I love Sue’s yoga nidras. This one immerses you in an amazing bath of song birds and calls. So exotic and heavenly. Her voice and instruction clearly & calmly guide you into a deep state of relaxation. Thank you 🙏

Another beautiful one! Thanks so much, Sue, for sharing your gift with the world!!!🙏💚

Thank you for this beautiful, enriching yoga nidra practice. 🌺

I like the first part of the meditation with the yoga nidra, that was done very well. I also like the music. I like the guided visualization to the portion with the rainbow chakras; the only thing is I would have connected the different colors of the rainbow to the different chakras as you went over them. But overall a lovely meditation :-)!

Beautiful and relaxing practice. Your voice is lovely. Thank you and Blessings 🕊🌈

Such a beautiful meditation. Your voice and your words brings in much peace, ease and calmness. With all my thanks Sue.

Love the Australian accent...very relaxing. Thankyou

What a relaxing meditation! I felt myself drift off and when it finished I realised I must have fallen asleep part way through. It has really helped my insomnia being able to relax with your calming voice and has become part of my wind down time in the evening. Thanks Sue for such a lovely practice.

This was a beautiful and relaxing practice. Your voice has a lovely tone and the pace is perfect. Thank you for sharing.

Rain

Beautifully spoken meditation. Just was I needed after a busy day 💜🦋🙏🏼