Svadhisthana (Sacral) Chakra Yoga Nidra

This 30 minute yoga Nidra is focused on the svadhisthana (sacral) chakra. The sacral chakra is located in the pelvic region. This is also the location of our organs of reproduction, and therefore represents passion and creation, literally and figuratively. This guided meditation invites us to indulge (sensibly) in pleasure, follow your desires, and use your creative energies to bring your dreams into reality. You will feel refreshed and engergized!

Transcript

Hello,

Catherine here from Yoga Narasaka.

Welcome to today's practice.

We will be practicing Yoga Nidra or yogic sleep.

This type of yoga does not require any movement.

All you need to do is lie down in a comfortable position and listen to my voice.

You will be in a reclined position for the entirety of the practice,

So make sure that you have somewhere to lie down,

Either on your yoga mat or a bed or couch.

You may want to take a minute to find a pillow,

Blanket or sleep mask to ensure that you are comfortable.

You may choose to lie on your back in savasana or on your side in the fetal position.

I will guide you into deep relaxation using a variety of techniques,

Including breath work,

A body scan and visualization.

You may not remember all that is said during the practice as we reach deeper states of relaxation,

But your subconscious will receive this information.

Remember that there is no wrong way to do Yoga Nidra.

Trust that you will get what you need out of the practice.

Settling in now for the practice of Yoga Nidra,

Is there anything you can do to ensure that your body is even 5% more comfortable?

Perhaps placing an extra pillow beneath the head,

Neck,

Low back or knees.

Pulling a soft blanket over the body for warmth.

You might let the eyes flutter closed or place a sleep mask over them.

Letting the low back sink into the support of the earth.

Finding comfort,

Aiming to settle into stillness,

Making any final movements you need,

But knowing that you may move at any time during your practice if you need.

The theme of our practice today is the Svadhisthana or Sacral Chakra.

This chakra is located in the pelvic area of the body and represents pleasure,

Sensuality,

And creativity.

It is also connected to our emotions.

It calls us to fully embody our emotions from pleasure to pain.

The mantra of the Svadhisthana chakra is,

I feel.

This is an affirmation to remind ourselves that it is okay to allow ourselves to feel emotions deeply,

Even the painful ones.

In tuning into our emotions,

We can draw on the deep creative energy residing within the Sacral Chakra.

Repeat this mantra to yourself three times.

Inhale,

I feel.

Exhale.

Inhale,

I feel.

And exhale.

Inhale,

I feel.

Let's continue our practice by focusing our attention on the physical body.

Take a moment to let your mind focus on any sensations that might be present in the body.

If you sense any discomfort,

Feel free to make any movements you need to feel totally relaxed.

Change your attention to the pelvic bowl.

Imagine the area shaped by the hip bones,

The pubic bones,

And the sacrum.

Imagine it being filled by an orange glow,

Like the reflection of the sunrise on the ocean surface.

Waves of cleansing energy swirling around the pelvic bowl,

Releasing any tension or pain.

Waves of this orange energy begin to travel down the legs,

Washing over the thighs,

The knees,

Calves,

Ankles,

Feet,

All the way down to each individual toe,

Releasing any tension,

Relaxing the muscles.

The waves reach the ends of the legs and begin to flow back up to the feet,

Ankles,

Calves,

Knees,

Thighs,

And back to the pelvic bowl,

Swirling orange energy.

Change your attention to the pelvic bowl.

Imagine the area shaped by the hip bones,

The pubic bones,

And the sacrum.

Imagine it being filled by an orange glow,

Like the reflection of the sunrise on the ocean surface.

The waves begin to flow up the body now,

From the hips to the waist,

Filling the belly up along the spine,

Filling the chest,

Up to the shoulders,

Letting all of the tension go,

Flowing down the arms now,

Relaxing the biceps,

The elbows,

The forearms,

Wrists,

Hands,

And out to each individual finger,

Washing back up the arm to the hands,

Wrists,

Forearms,

Elbows,

Biceps,

And back to the shoulders,

Releasing tension,

Soft waves of orange energy,

Flowing up the neck now,

Filling the head,

Relaxing the muscles of the jaw,

The eyebrows,

The forehead,

All the way up to the crown of the head.

Imagine the whole body now,

Pulsing with waves of soft orange light and energy,

Feeling warm and relaxed as waves of pleasure,

Sensuality,

And creativity course throughout the body,

Bringing your attention to the breath now,

Witnessing its natural rhythm,

The gentle movements of air in and out of the nostrils,

Feeling the body breathing itself,

Imagining the breath like waves crashing onto the shore and receding back into the ocean.

The seed sound of the Svanisana chakra is the sound vam.

Let's chant the sound three times,

Imagining the sound coming from the energy center of the pelvic area and resonating throughout the whole body.

We will take a deep breath in and make the sound on the exhale,

Either out loud or in your mind.

Clapping the voices of the Svanisana chakra.

Appreciated.

Vaaaaaaaaaaaaaaaaaaaaaam Letting the breath return back to its natural rhythm now.

Focusing on the sensation of the belly and the chest,

Rising and falling with each inhale and exhale.

Can you sense any areas in the body that feel tense or tight,

Scanning down from the top of the head to the ends of the toes,

Sensing areas of tension where energy might feel pent up or stuck,

Perhaps in the face,

The shoulders,

The lower back,

Or the hips.

And now can you sense where energy flows with ease,

Where the muscles are relaxed,

The body feels soft yet supported,

Perhaps the arms and the legs,

The belly,

The buttocks.

Can you sense both tension and ease at the same time,

Feeling both where the energy flows and where it is blocked.

Try to invite that sensation of ease and relaxation to all areas of the body,

Relaxing the muscles,

Letting the energy flow unimpeded throughout the whole body.

Let your mind be free of attention to the body and the breath now,

And let your mind's eye wander as I guide you through some visualizations.

Take notice of the images that visit you from this dreamlike state of consciousness.

Imagine a lotus flower just below the belly button,

Floating above the body as if floating on water,

It is a bright,

Bold shade of orange.

It begins to open as you inhale,

Unfurling its petals as if opening to the sun.

As you exhale,

It begins to close as if signaled by the moon,

Opening and closing,

Opening and closing,

Undulating on invisible waves.

I will list some images now,

Let them float up to the surface and fade away,

Only to be replaced by the next image,

The number six.

Six items,

Your subconscious may choose what these are.

A circle,

The moon,

Notice what phase the moon is in,

Waxing,

Waning,

Full or new.

A waterfall.

Imagine standing beside a lake,

The sun is setting,

Casting an orange glow on the surface of the water.

There is a gentle breeze,

But as it blows across the lake,

It causes waves to form,

Lapping against the shore.

The orange light flickers and glints as the water shifts and moves.

As the sun sets lower on the horizon,

The breeze begins to settle.

You watch as the waves grow smaller and smaller until after a while,

The surface of the lake becomes still.

You can see the bottom of the lake now.

You can see smooth stones of many colors decorating the lake bottom.

Plants suspended in the water column,

Fish hovering in place.

You reach down to the ground and pick up a smooth,

Round stone.

You toss it into the lake and watch as it breaks the surface of the water,

Sending ripples out in all directions.

You can no longer see the lake bottom because of this disturbance.

As you wait patiently,

The ripples extend out and out and out until the water calms once more and you can see below the surface once again.

Consider the lake water to be like your emotions.

Sometimes the water is choppy and murky.

Sometimes it is calm and still,

Except that emotions come and go.

Consider the lake water to be like your emotions.

Sometimes the water is choppy and murky.

Sometimes it is calm and still.

Accept that emotions come and go.

Accept that emotions come and go.

You can simply be present for what is happening in the moment.

If you never take time to sit with the chaos,

You may not get the opportunity to find the calm below.

Also consider that your actions have emotional consequences,

Such as the ripples created by the stone.

Your creative energies can ripple out to others and affect them too.

You can share your gifts or use your abilities to hold space for their emotions.

Remember the mantra of the sacral chakra now.

I feel.

.

.

I feel.

.

.

Reaffirming to yourself that you are able to stay present when you have strong emotions,

Whether they are pleasant ones or not.

That you are willing to be awake and aware of the full spectrum of human emotion.

That you can use your deep capacity for feeling as a wellspring of creativity.

That you are deserving of the opportunity to try,

Even though you might fail.

Bring your attention back to the breath now.

Focusing on the sensation of breath in the nostrils.

Cool air in,

Warm air out.

The feeling of the breath as it touches the roof of the mouth and the back of the throat.

All the way down and into the lungs,

Expanding outwards,

Pressing the ribcage,

Expanding the spaces between the ribs and the sensation of the lungs compressing,

Sending now warm air back up and out.

Take a deep breath in,

Long sigh out.

Deep breath in,

Long sigh out.

Deep breath in,

Long sigh out.

Feeling back to the physical body.

Feeling warmth,

Perhaps under clothing or blankets.

Feeling coolness on exposed skin.

Perhaps on the cheeks or ears.

Seeing any sounds in the room around you,

Smells.

Noticing the light behind the eyelids,

Perhaps fluttering them open.

Adjusting to the light.

Wiggling fingers and toes.

Taking a big stretch if that feels good.

Tensing all the muscles on the inhale and sighing on the exhale,

Releasing any tension.

Repeating this a few times.

Tensing and relaxing.

Tensing and relaxing.

Moving slowly and mindfully now.

Moving over onto one side,

Taking a moment here to rest and reawaken.

Concluding your practice of yoga nidra today,

Thank you for showing up for yourself and for taking the time to practice with me.

The light in me sees and honors the light within you.

Reviews

Much thanks Catherine for another amazing nidra

Feel revived. Thank you