Yoga Nidra For Muladhara Chakra

This is a yoga nidra practice to stimulate the one of the petals of the muladhara chakra. The petal of joy. It will increase safety and a sense of belonging inside of you. Joy is what brings existence to all the other energy centers.

Transcript

Welcome to this journey of Yoga Nidra.

A deep rest into the roots of your being.

Lay down comfortably on your back in Shavasana.

Allow the legs to be slightly apart,

The arms by your sides,

With your palms facing up.

Feel the contact of your body with the ground beneath you.

The earth is holding you.

It's holding you always.

You do not need to hold yourself.

You just need to let go and relax your body,

Relax your mind.

Feel the weight of your body resting.

The back of the head,

The shoulders,

The hips,

The heels.

With each breath,

Allow yourself to soften deeper into the support below you.

You know the ground is your home.

The earth remembers you.

Take a slow breath in through your nose and sigh it out through your mouth.

Again,

Inhale deeply,

Drawing energy from the earth into your body and exhale,

Releasing all the effort,

All the holding.

Just feel your body melting into the earth,

Safe,

Grounded,

Still.

When we practice Yoga Nidra,

We have to create this intention,

This Ankalpa.

So this Ankalpa is more than an affirmation.

It's something that is already happening within you.

So bring your awareness jointly to your heart.

Feel your inner longing,

That quiet wish for balance,

For peace,

For joy that is steady and unshakable.

You can form an Ankalpa based on joy.

Joy is the petal that we are going to work with in this Yoga Nidra.

It's the petal from your Muladhara Chakra.

If nothing comes into your mind,

Here are some examples of an Ankalpa.

I am safe and supported by life.

Joy flows naturally through my being.

I trust the foundation of my life.

So you can choose one and repeat mentally three times like you mean it.

Or you simply can repeat joy,

Joy,

Joy.

Repeat your Ankalpa three times silently,

With full feeling and faith.

One more deep inhalation.

Feel the body expanding.

Slow exhalation.

Feel the body rooting down towards you.

Now we are going to start moving awareness through the body.

Awakening energy,

Yet remaining deeply relaxed.

Feel,

Sense,

Or simply listen as I guide you.

We are going to begin with your right thumb.

Bring all your awareness to your right thumb.

Index finger,

Middle finger,

Ring finger,

And tiny little finger.

All your five fingers of your right hand into your mind.

Feel all the sensations there.

All the subtle sensations.

All the energy.

All the warmness.

Palm of the hand,

Top of your hand,

Right wrist.

Up through your forearm,

Elbow,

Upper arm.

Ending on your right shoulder.

All your arm from your shoulder to your fingers,

From your fingers to your shoulder.

All your right arm as a field of sensation.

Absorb it all.

Down through your armpit,

Right side of your chest,

Right waistline and right hip.

Right thigh,

Right knee,

Lower leg and ankle.

Feel all the sensations on your right leg from your ankle to your hip.

The heaviness of your leg.

Feel all the sensations.

Right heel,

Plant of the right foot,

Top of the right foot and all your five toes.

You are now aware of all the right side of your body.

All the right side of your body as a field of sensation.

Left thumb.

Bring awareness to your left thumb.

Left index finger,

Middle finger.

Ring finger and tiny little finger.

All the five fingers of your left hand into your mind.

Observe all the sensations on your fingers.

Top of your left hand,

Palm of your left hand.

Left wrist.

Forearm,

Elbow,

Upper arm and shoulder.

All your left arm from your fingers to your shoulder,

From your shoulder to your fingers.

All your left arm as a field of sensation.

Down through your left armpit,

Left part of your chest,

Left waistline and left hip.

Left thigh,

Left knee and left lower leg.

Ending on your left ankle.

All your leg from your ankle to your left hip as a field of sensation.

Observe it all.

Left heel,

Left plant of your foot,

Top of the foot and all the five toes of your left foot.

You are now aware of all the sensations on the left side of your body.

Aware of all the sensations on the left side of the body.

Top of the head.

Bring awareness to the top of your head.

Forehead pointing between your eyebrows,

Eyebrows.

Both ears.

Nostrils.

Upper lip,

Lower lip.

Jaw and shin.

All your face muscles.

Down through your throat,

Chest,

Belly and hips.

Both legs and both feet.

You are now aware of all the interior part of your body.

All the front side of the body as a field of sensation.

Observe it all.

Back side of your head.

Bring awareness to the back side of your head.

Your neck,

Your shoulders,

Upper back,

Middle back,

Lower back.

Observe our three different areas of your back with three different sensations.

Both glutes,

Legs and feet.

All the posterior part of your body into your mind.

You feel all the sensations on the back side of your body.

All the sensations.

You are now aware of all the sensations on your whole body.

Your whole body as a field of sensation.

A complete,

Unified field of awareness.

The whole body from crown to feet lying on the earth.

And now,

Slowly bring your attention to your natural breath.

Feel the gentle rise and fall of the belly.

The abdomen expands as you inhale and contracts as you exhale.

Each breath connects you to the rhythm of the earth.

Slow,

Steady and ancient.

Now visualize roots growing from your tailbone and soles of the feet.

Imagine these roots spreading deep into the soil through layers of rock and root.

Connecting you to the center of the earth.

With every inhale,

Draw in nourishment from below.

With every exhale,

Release tension,

Release fear,

Release doubt into the earth to be composted.

Just let it all go.

Slowly bring your attention to the base of your spine.

The base of your spine.

The space between the genitals and the perineum.

This is your Mooladhara chakra,

Your root,

The seed of grounded joy.

Visualize a deep,

Growing,

Red lotus with four petals.

Soft,

Yet powerful,

Steady and radiant.

Each petal represents an aspect of your grounded being.

Stability,

Strength,

Trust and joy.

As you breathe,

Imagine the lotus beginning to open slowly,

Petal by petal.

Revealing a warm,

Red light at its center.

The light feels earthy,

Magnetic,

Ancient.

You can feel it's the pulse of life itself.

Now bring awareness to the fourth petal,

The petal of joy.

And this joy is not excitement or pleasure.

It is calm.

It is steady.

The joy of simply being alive.

Feel this joy as a subtle vibration in your pelvic floor.

Spreading through your hips and legs.

Down to the soles of your feet.

With each inhale,

The red light expands,

Filling the pelvis,

Warming the belly,

The lower back,

The thighs and legs.

With each exhale,

The light roots you deeper.

Deeper into the earth.

Deeper into trust.

Deeper into peace.

Now imagine yourself lying on the earth.

Perhaps you're lying on soft soil or on grass or sand.

You can feel the soft breeze touching your skin.

You can feel the warmness of the sun.

And you can feel the heartbeat of the planet beneath you.

With every beat,

A pulse of red light travels up through your roots.

Entering the lotus at your base.

And awakening the joy petal,

Pulsing gently like a heartbeat.

You begin to feel joy for no reason.

You begin to feel joy for simply being.

Maybe a small smile appears in your heart right now.

A softness in your jaw.

And this joy spreads through your hips,

Through your belly,

Chest,

Arms,

Into the crown of your head.

The red lotus continues to slow,

Steadily,

Its fourth petal,

Joy,

Open and alive.

And you rest in this radiance.

Stable,

Peaceful,

Content.

You stay with this joy.

Feel yourself as the earth itself.

Ancient,

Vast,

Still and joyful.

Every cell of your body hums with quiet aliveness.

This is the joy of existence,

The joy that asks you for nothing.

This is something that you already have inside of yourself,

That you have access anytime.

Anytime.

You are pure joy,

Pure peace,

You are nature itself.

Sometimes we just need a little reminder.

Because we are it already.

Slowly begin to deepen your breath.

Slowly bring awareness back to your physical body.

Feel again the contact points between your body and what is holding you right now.

Mother Earth.

Feel your heels,

Your hips,

Your shoulders,

Your head.

And notice the subtle difference.

Notice the stability beneath.

And the ease within.

Bring your attention to your heart.

And silently repeat your sankalpa three times.

Like you mean it,

With awareness.

And again,

If you don't remember it,

Just repeat joy,

Joy,

Joy.

Now gently start moving your fingers,

Your toes,

Your head from one side to the other.

Stretch your arms overhead if needed,

Contracting every muscle,

Squeezing your body,

And then simply relax as you exhale.

From here,

Roll to your right side.

The side of the Earth element.

And rest there for a few breaths.

Feeling gratitude for the ground that supports you.

Feeling gratitude for your breath that keeps you alive.

Feeling gratitude to yourself.

For being here to practice.

And when you are ready,

Slowly come up to a comfortable seat.

Sit tall.

Palms on your knees.

And visualize once more the red lotus at your base.

Steady,

Glowing,

And open.

And you can whisper to yourself,

I am grounded.

I am safe.

I am joy.

Pull your head gently towards your heart.

Be grateful.

Be here.

Be now.

The practice of Yoga Nidra is now complete.