Chakra healing yoga nidra.
Practice for the yoga nidra by lying on your back in shavasana or corpse pose.
If this is not comfortable put a pillow under your head or if your back hurts bend your knees put the pillow or blanket under the knees.
Lying on your side if you are pregnant sitting in a chair or on the floor with your back to the wall.
You might want a blanket because the body temperature tends to drop in yoga nidra.
So put a blanket under any area that is sensitive.
Try to be aligned symmetrical from feet to head.
Feel your spine aligned in shavasana.
Arms away from sides,
Palms facing up or down.
If anything is tight on you like glasses or a watch you can take it off.
Gently close the eyes and say to yourself mentally,
I am practicing yoga nidra for the chakras.
I will stay awake for yoga nidra for the chakras.
Take a beautiful full breath in with the exhalation.
Thinking let go.
Do at least two more.
Become aware of the body relaxing.
Feel supported across the whole body.
Feel the feet.
Feel the arms and hands supported.
Feel the legs supported.
Feel the shoulders and head supported.
Feel every place where the body is supported and allow yourself to release more deeply.
Let go of all efforts of holding the body.
For a short time notice the rhythm of the breath.
Now extend the awareness outward listening to sounds in all directions.
Become aware of distant sounds.
Sounds outside the room.
Sounds inside the room.
Sounds of the body.
Become aware of the sound of your breath.
In yoga nidra it's best for the body to remain still.
If you become uncomfortable you may move but come back to stillness as soon as you can.
Say to yourself mentally,
I will remain still for yoga nidra.
It's time for the sankalpa.
A sankalpa is a short positive statement in the present or future tense.
It is a resolve,
Intention or affirmation.
Repeat the sankalpa three times with the exact same wording and full attention.
If you don't have one yet,
Have a simple sankalpa.
I like to use I will find the right sankalpa for me.
And just repeat your resolve three times each time with the same wording.
Start moving into the rotation of consciousness through the body.
The body remains motionless.
When a part of the body is named either repeat the name of the body part in mentally.
Bring your awareness to the body parts or visualize the body parts.
We will begin with the right hand side of the body.
Right hand thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right pinky finger,
Right palm,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right waist,
The right hip,
The right thigh,
The right kneecap,
The right lower leg,
The right ankle,
Right heel,
Right instep,
The right sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Bring the awareness now to the left side of the body.
Starting with the left thumb,
Left hand thumb,
Left index finger,
Middle finger,
Left ring finger,
Pinky finger,
Left palm,
Back of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left waist,
The left hip,
Left thigh,
The left kneecap,
The left lower leg,
The left ankle,
Left heel,
Left instep,
The left sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Left fifth toe.
Stay awake.
Bring your awareness to the top of your head,
The forehead,
Both sides of the head,
Right temple,
Left temple,
The right eyebrow,
The left eyebrow,
Eyebrow center,
The right eyelid,
The left eyelid,
The right eye,
Left eye,
The right ear,
The left ear,
Of the nose,
Right nostril,
The left nostril,
The right cheek,
The left cheek,
The upper lip,
Lower lip,
Teeth,
Tongue,
Jaw,
Front of the neck,
Right collarbone,
Right collarbone,
Left collarbone,
The hollow between the collarbones,
Right chest,
Left chest,
Center of the chest,
Upper abdomen,
Navel,
Lower abdomen,
Pelvis,
Buttocks,
Lower back,
Middle back,
Upper back,
Right shoulder blade,
Left shoulder blade,
The whole spine,
Back of the head,
Top of the head.
Staying awake.
Now we'll pass through the chakras.
Crown of the head,
Eyebrow center,
Throat,
Heart,
Navel,
Sacrum,
Base of the spine,
Base of the spine,
Sacrum,
Navel,
Heart,
Throat,
Eyebrow center,
Crown of the head,
Right arm,
Left arm,
Right leg,
Left leg,
The whole front of the body,
The whole back of the body.
All the chakras together,
The whole body together.
Exhale as though you are breathing from the top of your head,
Down the crown chakra to the base of your spine at the root chakra.
Imagine that the breath is flowing along the spinal cord in a milky white stream from the base of the spine to the top of the head from 27 to 0.
With awareness moving from the root chakra at the base of the spine to the crown chakra at the top of the head.
Inhaling 27,
Root to crown.
Exhaling 27,
Root,
26,
25.
Inhale as though you're breathing from the base of the spine at the top of the head.
If your count is lost again,
Start again at 27 and pause.
If the count reaches zero,
Start again from zero.
Start again at 27.
Stay with the counting.
Stay with the awareness of the breath.
Moving from root to crown and crown to root.
Stay awake and awake.
Now let go of the counting.
Let go of the awareness of the breath.
From the root to crown and crown to root.
Come back to the natural breath.
Slowly allow the breathing to become deeper.
Allow the body to wake up from this rest.
Moving fingers and toes.
Gently take a deep breath in and release.
When you're ready,
Open your eyes.
