Yoga Nidra With Chakra Breathing

Rest deeply into ease and well-being with this 37-minute Yoga Nidra including a sensory body scan and chakra breathing, animating and nourishing each chakra from root to crown, then descending from crown to root.

Transcript

And settling into your shape of rest.

And into this time that you've carved out for yourself into this,

This nest,

This physical space of rest,

Feeling how the earth supports your body in this rest,

All of the places where your body weight is supported.

And if you could be even a fraction more comfortable and making those adjustments,

Those fidgets and wiggles,

To adjust your body in a way that it can deeply rest.

And there is nothing to do,

Inviting this stillness to the body.

And from this stillness,

Feeling the movement of your breath,

All of the movements of life that have been happening all along this movement of breath,

Flowing in and flowing out,

Nourishing and releasing,

Noticing the movements of the senses,

How the eyes reach out,

Perhaps perceiving the quality of light behind the eyelids or behind the eyes,

The eyes resting back and in,

Perhaps taking a swallow and noting the taste of your day,

Letting the mouth rest back,

Nothing to find,

The breath coming to the nose.

As needed,

Life knows the way,

Nothing to do.

Feeling the touch of air coming to the skin,

Comfort of props,

Clothing,

Skin resting back,

Nothing to find,

All of the information coming to you.

And the ears receiving sound,

All of the seeking out in the world can come to rest here as the ears rest back,

Sound,

Coming to your body,

To your ears as sensation,

Vibration,

Everything coming to you.

For a moment,

You might set attention free to wander through the senses,

Through the internal experience of the senses,

Noting the nature of attention to move.

And then letting attention settle in and down,

Into your vast internal world,

The movement inside the body,

The movement of breath,

The pulse of your heartbeat,

The pulse of your heartbeat,

Digestion,

All of the internal rhythms of life,

These internal healing rhythms,

Humming along,

Nothing to do,

Connecting with this movement,

Allowing anything to step forward that you want,

A heartfelt longing or desire for life,

Maybe a song of your heart that rises to the foreground,

A way life wants to be expressed through you or not,

Just connecting with life itself,

Living through you more than enough.

There is something that you want,

Putting it in the present tense,

Feeling it as true,

Already happening,

Already happening,

And planting that seed into the ground of being just here,

Just this,

More than enough.

Any images or feeling sense of comfort or ease that helps to evoke or find a feeling sense of being,

Spacious,

Timeless,

Beyond last,

Whole and complete,

And any feeling sense,

Images arise or memories,

Feeling,

Anchoring into the body any co-arising feeling sense of ease or wellbeing,

A warm,

A softening,

Shimmering,

Or not.

Whatever is here as a sense of ease or comfort,

Knowing you're welcome to stay here or come back here at any time,

Or coming along with my voice,

We rotate attention through the physical body,

Beginning with sensation in the mouth,

Lips,

Tea,

Gum,

Jaw and chin,

Roof of the mouth,

Floor,

The inner left cheek,

The inner right cheek,

Tongue,

Spontaneous sensation arising in the tongue,

Or not,

The space inside the mouth,

Filling with sensation,

Or not,

The left hinge of the jaw,

And out through the left ear canal to the outer architecture of the left ear,

Folds and valleys the left ear,

The right hinge of the jaw,

And out through the right ear canal to the outer architecture of the right ear,

Folds and valleys of the right ear,

Both ears simultaneously,

Feeling your way out into both ears simultaneously,

Left nostril,

Right nostril,

Inside the nose,

The left eye,

Resting back in the eye socket,

Heavy sensation,

The right eye resting back in the eye socket,

Heavy sensation,

Both eyes simultaneously,

Maybe pulsation,

Vibration,

In the eyes,

The forehead,

Top of the head,

Back of the head,

Inside the head,

The left side of the brain,

Sensation,

The right side of the brain,

Sensation,

The entire inner contents of the head,

Sensation radiating in all directions,

Filling the head,

Flowing down the back of the neck,

Inside the throat,

The belly at the base of the throat,

Left shoulder,

Left upper arm,

Elbow,

Forearm,

Wrist,

Back of the left hand,

The curve of the palm of the left hand filling with sensation,

Revealing itself or not,

To the tip of the left hand thumb,

Tip of the index finger,

Middle finger,

Ring finger,

Little finger,

The entire left arm from fingertips to shoulder,

From inside the left arm letting the eyes rest back,

No need to look towards the right arm,

Feeling your way,

The base of the throat,

Right shoulder,

Right upper arm,

Elbow,

Forearm,

Wrist,

Back of the right hand,

Palm of the right hand,

Filling with sensation,

Feeling itself or not,

To the tip of the right hand thumb,

Tip of the right index finger,

Middle finger,

Ring finger,

Little finger,

The entire right arm from fingertips to shoulder,

The entire right arm,

Sensation from inside the right arm,

Eyes resting back,

Feeling your way,

Both arms simultaneously,

Both arms,

The valley at the base of the throat,

Chest,

Belly,

Abdomen,

Upper back,

Middle back,

Lower back,

The left side of the chest and waist,

Right side of the chest and waist,

And inside the torso,

Sensation revealing itself or not,

Inside the torso,

A pulsation or vibration,

The front of the left hip,

Top of the left thigh,

Top of the knee,

Shin,

Ankle,

Top of the left foot,

And all of the toes,

All of the toes,

The left big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

The sole of the left foot,

Heel,

Calf,

Back of the knee,

Back of the thigh,

The left buttock,

Whole left leg from toes to hip,

The entire left leg,

Sensation from inside the left leg,

The front of the right hip,

Top of the right thigh,

Top of the knee,

Shin,

Ankle,

Top of the right foot,

And all of the toe,

All of the toes,

The right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Sole of the right foot,

Heel,

Calf,

Back of the knee,

Back of the thigh,

The right buttock,

The whole right leg from toes to hip,

The whole right leg,

Sensation from inside the right leg,

Eyes resting back,

No need to look,

Feeling your way both legs simultaneously,

Both legs,

Sensation,

The entire body coming together,

One global field of sensation,

The front of the body,

Back of the body,

The left side of the body filling with sensation,

The right side of the body filling with sensation,

Deep inside the body,

Sensation radiating in all directions beyond the physical bounds of the body sensation outside the body,

As far as sensation extends in outermost boundary periphery,

Inside,

Outside,

Simultaneously,

Three dimensional experience the body as sensation,

Experiencing changing sensation,

Coming and going,

Moving,

Changing,

And also aware of sensation,

The awareness in which sensation is coming and going,

Resting is conscious awareness,

The body is breathing itself,

Breath flowing in,

Chest and belly rising,

Breath flowing out,

Chest and belly releasing,

Chest and belly rising,

Chest and belly releasing,

Life knows the way,

Each breath nourishing the body,

Flows of breath and energy,

Each exhalation releasing the body into the surfaces supporting its weight,

The body breathing itself,

Settling down into the surfaces supporting the weight of the body,

Feeling the breath flowing down,

Nourishing the base of the spine,

The root of the spine,

Each breath filling and nourishing the base of the spine,

Base of the torso,

The bowl of the pelvis,

Breath flowing in and down,

Nourishing the bowl of the pelvis,

The exhalation releasing anything into the earth that the body doesn't want to hold,

Breath filling and nourishing the belly,

On the inhalation,

The exhalation,

Settling down,

Yielding the body's weight into the earth,

Breathing into the belly,

Each breath nourishing the belly and releasing down,

Breath flowing in,

Nourishing the space of the heart,

The galaxy of the heart,

In the cage of the chest and beyond,

Breath nourishing the space of the heart and releasing in and down,

Breath nourishing the length of the throat,

The inner side walls of the throat,

The whole neck and throat,

Each inhalation nourishing and each exhalation fully releasing,

And the breath flowing in from the two nostrils to the one point between the eyebrow and back through the two nostrils,

From two to one,

From one to two,

The body breathing itself,

Nourishing the space between the eyebrows and back inside the head,

And the top of the head,

The body can breathe in through the top of the head receiving nourishment,

Source energy with each inhalation,

The exhalation releasing down,

Allowing that source energy to flow down through the third eye,

The space between the eyebrows,

Down through the throat,

Filling the chest,

Belly,

Bowl of the pelvis,

Legs and feet,

The whole body filled with source energy,

Allowing attention to wander through this experience,

Sensation,

Allowing anything to step forward that wants to be seen or heard,

Sensation,

Feeling,

Images,

Messengers arising to be seen and heard,

Each messenger guiding into the home ground of awareness itself,

Arising and dissolving in awareness,

Awareness like the space in a room,

It doesn't keep anything out or hold anything in,

All accommodating,

Unharmed,

Untouched by anything passing through,

Perhaps a feeling of joy arising like an inner smile,

Feeling of joy,

Happiness,

Or okayness,

Like an inner smile,

If it's helpful,

You might use an image or memory that evokes a feeling of joy or happiness,

Feeling that glow of an inner smile,

Letting any images,

Faith,

Staying with the feeling joy or happiness,

This glow of an inner smile,

Spreading through every cell,

The edges of the skin shimmering with happiness,

A deep okayness,

Joy too arising in awareness,

And being is here too,

The light of awareness illuminating the ground of being,

And your heartfelt desire arising from this ease and well-being as already true,

Already happening,

Along with any co-arising images or feeling sense,

And bringing that feeling back with you as you begin to make your way back towards your wide awake alert state of being,

Making your way back to the feeling of your body supported by the earth in the space of your room,

Hearing sound,

Perhaps feeling the touch of air on your skin,

You might take a swallow or run your tongue along your teeth reawakening to taste sensation in the mouth,

Perhaps walking back through the journey of all that's been present,

Coming fully back integrating experience into waking consciousness,

Perhaps coming back in stillness or yeah finding some movement,

The stretch or shifting positions,

Perhaps a sense of gratitude for yourself.

Reviews

Just what I needed! Thank you, Kim!

Kim, thank you for another beautiful meditation

Kim, thank you so much for your wonderful meditation. Love the combination of nidra and chakra work.