Yoga Nidra For Sleep: Journey Through The Chakras
Use this guided yoga nidra session to quickly and effortlessly fall asleep any time you choose, enjoying deeper rest and better quality sleep than ever. Or you may wish to use this as a meditation tool to explore the eight major chakras and the five tattwas.
Transcript
Welcome,
And take this time to minimize all distractions as you prepare for a rejuvenating and revitalizing full night's rest.
It feels so good to crawl into bed and withdraw your senses from the outer world,
Retreating to your own inner world where you can just stop everything now,
Letting go of this last thought and sinking down into perfect physical relaxation.
You don't have to listen to this entire recording,
You can just choose to withdraw your senses and slip into unconsciousness any time you choose.
Now take this time to make any final adjustments,
Surrendering your body to the perfect peace of this present moment.
Now recall your intention.
Simply repeat your Senkalpa,
Your determined resolve,
In the form of a positive affirmation.
Now forget all thoughts and become aware of the places where your body meets the bed beneath you,
The back of your head and the bed,
Right shoulder blade and the bed,
Left shoulder blade and the bed,
Right elbow,
Left elbow,
Right hand,
Left hand.
Right buttock,
Left buttock,
Right calf muscle,
Left calf muscle.
The right heel and the left heel.
Focus on one point of contact in particular.
Sense the gravity of the earth and surrender that last little bit of muscular tension to this point of contact between your body and the bed.
Watching it drain down and away from you,
Merging back into the earth,
Now feeling much lighter and serene.
Sense a wave of sleepy relaxation spreading throughout your body,
Starting at the right hand,
The right hand thumb,
Second finger,
Third,
Fourth,
Fifth finger.
Palm of the hand,
Back of the hand,
Right wrist,
Lower arm,
Elbow,
Right hand,
Left elbow,
Upper arm,
Shoulder,
Armpit,
Side of the abdomen,
Waist,
Hip,
Left hip,
Right thigh,
Back of the thigh,
Right kneecap,
Back of the knee.
Shoulder,
Shin,
Calf muscle,
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 again for the left side of the body,
The left hand,
Thumb,
Second finger,
Third,
Fourth,
Fifth,
Palm of the hand,
Back of the hand,
The left wrist,
Lower arm,
Elbow,
Shoulder,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side of the torso,
Waist,
Hip,
Left hip,
Right wrist,
Hip,
Thigh,
The back of the thigh,
Left kneecap,
Back of the knee.
Shoulder,
Left hip,
Left hip,
Left kneecap,
Heel,
The left shin,
Calf muscle,
Ankle,
Heel,
Soul of the left foot.
Top of the foot.
Left big toe.
Second.
Third.
Fourth.
And fifth toe.
The whole left side of the body.
Feel a wave of relaxation.
Blowing down from the top of the head to the forehead.
Right eyebrow.
Left eyebrow.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
The nose.
Tip of the nose.
Upper lip.
Lower lip.
Tongue.
Right cheek.
Left cheek.
And the chin.
The neck.
Pit of the throat.
Right collarbone.
Left collarbone.
Right chest muscle.
Left chest muscle.
The sternum.
Upper abdomen.
Navel.
Lower abdomen.
The groin.
The whole right leg.
Whole left leg.
Both legs together.
Whole right arm.
Whole left arm.
Both arms together.
The entire front side of the abdomen.
The chest.
And belly.
The entire back side of the body.
Buttocks.
Spinal column.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
And the back of the head.
The whole front and back sides of the body together.
The neck.
Face.
Right side of the head.
Left side of the head.
The back of the head.
And the top of the head.
The whole head together.
The whole body.
From the top of the head to the tips of the fingers and toes.
Now quickly release every muscle of your body and switch your awareness to the points where your body meets the surface beneath you.
Surrender to the earth beneath you.
Feel the points of contact between the bed and the back of your head.
The bed and your right shoulder blade.
The bed and your left shoulder blade.
Right elbow.
Left elbow.
Right hand.
Left hand.
Right buttock.
Left buttock.
Right calf muscle.
Left calf muscle.
Right heel.
Left heel.
Become aware of all these subtle points of contact at once.
Experience the line of gravity between your body and the bed.
Catch the breath at the belly.
Release the muscles of respiration within the abdomen.
Allow the breath to flow smoothly and evenly.
Breathing through the nostrils all the way to the pelvic floor and exhaling,
Letting go completely.
And allowing the mind to become silent.
Then experience the soothing,
Warm energy of sleep spreading throughout your body from the right hand.
The right hand thumb.
Second.
Third.
Fourth.
Fifth finger.
Palm of the hand.
Back of the hand.
Right wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Right side of the torso.
Waist.
Hip.
Right thigh.
Back of the thigh.
Right kneecap.
Back of the knee.
Chin.
Calf muscle.
Ankle.
Heel.
Soul of the right foot.
Top of the foot.
Right big toe.
Second.
Third.
Fourth.
And fifth toe.
The whole right side of the body.
The left hand.
Left hand thumb.
Second.
Third.
Fourth.
Fifth finger.
Palm of the hand.
Back of the hand.
The left wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Arm pit.
Left side of the torso.
Waist.
Hip.
Thigh.
Back of the thigh.
Left kneecap.
Back of the knee.
Chin.
Calf muscle.
Ankle.
Heel.
Soul of the left foot.
Top of the foot.
Left big toe.
Second.
Third.
Fourth.
And fifth toe.
The whole left side of the body.
The top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
The nose.
Tip of the nose.
Upper lip.
Lower lip.
Tongue.
Right cheek.
Left cheek.
And the chin.
The neck.
Pit of the throat.
Right collarbone.
Left collarbone.
Right chest muscle.
Left chest muscle.
The sternum.
Upper abdomen.
The navel.
Lower abdomen.
The groin.
Whole right leg.
Whole left leg.
Both legs together.
The whole right arm.
Whole left arm.
Both arms together.
The entire front side of the torso.
The chest.
And belly.
The entire back side of the body.
Buttocks.
Spinal column.
Right shoulder blade.
Left shoulder blade.
Back of the neck.
Back of the head.
The whole front and back sides of the body together.
The neck.
Face.
Right side of the head.
Left side of the head.
The back of the head.
And the top of the head.
The whole head together.
The whole body.
The whole body now perfectly calm and quiet.
Enjoy this moment of stillness and silence.
Bring your awareness to the breath.
Watch the belly rise and fall with each incoming and outgoing breath.
As you inhale,
Watch the breath flow in a straight line from the belly to the nostrils.
And exhale in a straight line from the nostrils back down to the belly.
Exhale navel to nostrils.
Exhale nostrils to navel.
Allowing the breath to flow smoothly up and down the torso.
Just watching and observing the easy breath from the higher perspective of the silent witness within.
Now mentally alternate the breath between the nostrils.
Inhale through the right.
Exhale out the left.
Inhale through the left.
And exhale out the right.
This is one round.
Continue 54 rounds in the following manner.
Inhale right 54.
Exhale left 54.
Inhale left 54.
Exhale right 54.
And continue to 53.
Watching the breaths between the nostrils at your own pace.
If you should lose count or come to zero,
Again return to 54 and continue.
Now drop the counting and switch your focus to Chittakash.
The dark,
Peaceful mental space in front of the closed eyes.
Allow the mind to rest in the peaceful void of Chittakash.
Just watch whatever colors and visions may appear from the detached perspective of the inner self.
Observe the inner space of the body.
Experience your entire body as only a hollow shell of skin.
Within is only etheric inner space.
Feel within the inner space of the body,
Seeing from all angles.
Bring your awareness down to the pelvic floor and see the crimson red,
Four-petaled lotus of Muladhara.
Within the four petals of Muladhara is a large luminous yellow square.
This is the earth element,
Prithvi.
See its golden hue.
Feel its solidity and stability.
Experience the deep,
Rich,
Grounding qualities of earth.
Lush green jungles.
A puma silently stalking its prey.
A sacred cow nursing its young.
A large chain of snow-capped mountains.
An enormous stone outcropping,
Sheltering a hidden cave.
A herd of elephants moving gracefully through the forest.
Bring your awareness up to the sacral chakra and see the vermilion,
Six-petaled lotus of Swadhisthan.
Within the six petals of Swadhisthan is an inverted white crescent moon.
This is the water element,
Appas.
Experience the nourishing,
Purifying and flowing qualities of water.
The deep,
Tranquil ocean.
A pod of dolphins riding waves near the shore.
Cascading waterfalls.
A warm and pleasant tropical rain shower.
An old sea turtle following the currents of the ocean.
A hidden crocodile silently waiting for its prey.
Bring your awareness to the solar plexus chakra,
Located directly back from the navel,
And see the brilliant,
Ten-petaled yellow lotus of Manipura.
Within the ten petals of Manipura is a bright,
Red triangle made of fire.
This is the fire element,
Agni.
Experience the blazing hot flames of fire.
The warm glow of searing hot red embers.
A scaly lizard bathing in the midday sun.
Molten lava flowing from an active volcano.
A ram climbing impossible cliffs with natural ease.
Now bring your awareness up to the heart chakra,
Located directly back from the sternum,
And see the tranquil,
Sky blue,
Twelve-petaled lotus of Anahat.
Within the twelve petals of Anahat are six grayish-blue dots forming a hexagon.
This is the air element,
Vayu.
Experience the refreshing and expansive winds of air.
The clear blue sky on a calm summer's day.
A small herd of antelope frolicking in the meadow.
Undoors soaring high above the glaciers.
Christ showing compassion.
A refreshing gust of wind.
A mountain meadow full of wildflowers,
Dandelions,
And butterflies.
Now bring your awareness up to the cervical plexus chakra,
Located directly back from the pit of the throat,
And see the sixteen-petaled purple lotus.
Within the sixteen petals of Vishuddhi is a circular void.
This is the etheric element of Akash,
Or space.
The twinkle of stars studying the night sky.
The rejuvenating bliss of nectarian moonlight.
A pure white elephant.
A meteor shower.
Now bring your awareness to the divine eye chakra,
Located directly back from the brow center,
And see the colorless,
Two-petaled lotus of Agnya.
The third eye at the brow center.
An enormous megalithic gateway.
Shiva sitting in silent meditation.
Pyramids in the desert.
A flash of lightning in the dark of night.
Now bring your awareness up to the point where the soul enters and exits the body,
At the top of the back of the head,
Where Brahmins keep a tuft of hair,
And feel the zero point of Bindu Visarga,
The silent witness within,
The dreamer asleep in their bed.
The higher dimensional eye of the self.
The film projector of a movie theater.
The tiny seed of a banyan tree.
Now bring your awareness up to the crown of the head and see the one thousand-petaled lotus of Sahasrara,
Universal consciousness,
Brilliant white light like that of a million suns.
The symbol Aum.
A sunflower.
A palace with mirrors covering every wall.
The phoenix rising from its own ashes,
Soaring freely into the heavens.
A column of white light without beginning or end.
A shower of fragrant rose petals.
And indigo light emanating in every direction.
Perfect inner peace and contentment.
One-ness and oneness.
Now returning your enlightened consciousness back down through Bindu.
Sense the zero point between spirit and matter.
Now coming down to Agnya at the brow center.
Sense the seat of your purified intelligence.
Bring your awareness down through Vishuddhi at the pit of the throat.
Sense the purification of knowledge,
Now becoming healing wisdom.
Now bring your awareness down to Anahat at the sternum.
Experience the hub of all sacred places within the heart.
The flame of a candle burning without a wick in the core of your heart.
Waves of bliss emanating outwards.
Now bring your awareness down to Manipura at the navel.
Sense the midday sun shining brilliantly within the abdomen.
Now coming down to Swadhisthan,
Located at the sacrum.
Sense your source of inner joy and laughter bubbling up like a mountain spring.
Now bring your awareness back down to Muladhara at the pelvic floor.
Sense yourself becoming grounded,
Centered,
And firmly rooted in your truth.
The more you become rooted in your truth,
The more you can let go,
Release all thoughts,
And trust your body to know exactly how to really relax now.
Enjoying expansive bliss radiating outwards from the very core of your being.
Surrendering and letting go.
Completely withdrawing into yourself.
Now bring your awareness back down to the navel.
Now coming down to the navel.
Now coming down to the navel.
Now coming down to the navel.
Now coming down to the navel.
4.5 (401)
Recent Reviews
Rose
July 3, 2022
This was perfect to calm my busy mind and allow me to focus on relaxation and eventually allow sleep.
Cisely
May 8, 2022
Thanks
Denise
March 8, 2022
Absolutely phenomenal. You are the Master of Nidra. Thank you so very very much.
Todd
November 22, 2021
A nice slow pace which relaxes the churning thoughts. Thank you
Monica
September 26, 2021
When I am feeling especially tense, I turn this on. This practice helps me identify where the tension in my body is and release it so I can relax my way to sleep.
Susanne
August 27, 2021
I love listening to this awesome meditation. I always fall asleep before the end 😴💤💤💤 Thank you !
Tanya
August 18, 2021
Awesome, highly recommend for a elevated sleep experience!