Namaste.
My name is Amanda and welcome to this Yoga Nidra guided meditation for balancing your chakras.
Though there are numerous chakras throughout the body and energy field,
In this practice we'll be working with the seven major and most commonly referred to chakras that run up the center of the body.
Yoga Nidra is traditionally practiced in Savasana.
However,
Feel free to lay on your side or in a seated position if that's more comfortable for you.
Know that this is your time to let go and just be.
Use the next few moments to bring in whatever you need to ensure complete comfort,
Such as a bolster,
Pillows,
An eye pillow or covering to remove unwanted light,
Headphones for optimal listening,
Then perhaps a blanket for warmth.
Anything that you need to ensure that your body is fully supported so that you can completely let go and move into an effortless state of consciousness.
Check in with your body.
Is there any part of you that needs to be adjusted?
Close down your eyes.
Feel cozy and cocooned and begin to deepen your breath with each inhale and lengthen out each exhale.
To help you deepen your breath,
You might begin a count on the next inhale.
Inhaling 1,
2,
3,
4.
Exhaling 1,
2,
3,
4,
5,
6.
Inhaling 1,
2,
3,
4.
Exhaling 1,
2,
3,
4,
5,
6.
Continue counting each breath at your own pace.
Now returning to your natural breathing pattern,
The one that is unique to you.
Breathing in the amount of oxygen you need and letting go of what you don't.
Mindfully begin to release any tension that might be lingering in your forehead.
The muscles around your eyes.
You might open the jaw slightly to help release constriction and relax your tongue.
Allow all parts of your body to melt into relaxation with each breath.
Now welcoming in your sankalpa,
Your heart's deepest desire or your truest intention.
If you don't have a sankalpa that you're working with,
Perhaps you'll bring in the phrase,
I allow my mind and body to restore balance and harmony.
I allow my mind and body to restore balance and harmony.
Silently repeat this intention to yourself three times,
Accompanied by three deep breaths.
Bring your attention to the inside of your mouth,
The tip of your tongue,
Inside the right cheek,
Inside the left cheek,
Teeth and gums,
The space in between the lips,
The bridge of the nose,
Right cheekbone,
Right temple,
Right eyebrow,
The right eye,
Left cheekbone,
Left temple,
Left eyebrow,
The left eye,
The point in between the eyebrows,
Crown of the head,
Back of the head,
Base of the neck,
Right shoulder blade,
Right shoulder,
Elbow,
Wrist,
All of the right hand,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
All of the right hand,
All of the right arm,
Left shoulder blade,
Left shoulder,
Elbow,
Wrist,
Palm of the left hand,
Thumb,
First finger,
Second finger,
Third and fourth finger,
All of the left hand,
All of the left arm,
Right side of the chest,
Left side of the chest,
Right side of the waist,
Left side of the waist,
Pubic bone,
The entire torso,
Right hip,
Knee,
Ankle,
Heel,
Sole of the right foot,
Big toe,
Second toe,
Third,
Fourth,
And fifth toe,
Top of the foot,
The whole foot and all the toes,
The entire right leg,
Left hip,
Knee,
Ankle,
Heel,
Sole of the left foot,
Big toe,
Second toe,
Third,
Fourth,
And fifth toe,
All of the left foot,
The entire left leg,
Feel the whole body now simultaneously,
The whole body relaxed,
Calm,
And at ease.
Witness the natural breath,
Breathing your body in and out,
No need to control your breathing in any way,
Just simply sensing your breath,
Feel the gentle rise and fall with each inhale and exhale,
The ebb and flow of your breath,
Breathing your body.
Invite your attention to the root chakra located at the base of your spine,
Might you visualize a sphere of swirling energy that is the deep red color of a ruby gemstone at the base of your spine,
Welcome in the mantra,
I am safe,
Secure,
And grounded,
I am safe,
Secure,
And grounded,
Silently repeat this mantra while continuing to visualize the deep red sphere,
I am safe,
Secure,
And grounded,
Feel the words,
I am safe,
Secure,
And grounded.
Moving up to the sacral chakra,
Located just below your navel and associated with the color orange,
Might you visualize the swirling sphere of energy in a bright orange,
Orange,
Much like the color of a tiger lily open in full bloom,
Silently repeat the phrase,
I allow myself to feel joy and express my creativity,
Continue to visualize the orange sphere while repeating,
I allow myself to feel joy and express my creativity,
I allow myself to feel joy and express my creativity,
Now sensing the energy of the solar plexus in the center of your abdomen,
Connected to the color yellow,
Envision a bright sunshine yellow radiating throughout this area of your body,
And as you do,
Bring in the mantra,
I live in my power,
I live in my power,
I live in my power,
Feel the words,
I live in my power,
And allow your awareness to move to the center of your chest,
To the heart chakra,
Where love,
Compassion,
Healing,
And gratitude reside,
Visualize a sphere of deep emerald green swirling in the center of your chest,
And silently repeat to yourself,
I am lovable,
I am lovable,
I am lovable,
Moving your attention to the throat chakra,
Located in the center of your throat,
And associated with the color blue,
You might imagine the blue of a robin's egg,
This is the chakra associated with communication and self-expression,
As you visualize the blue sphere in your throat center,
Repeat the phrase,
I speak my truth and express myself with clarity and ease,
I speak my truth and express myself with clarity and ease,
I speak my truth and express myself with clarity and ease,
And now up to the third eye chakra,
In the middle of your forehead,
Visualize a sphere of deep indigo blue,
A beautiful blend of blue and purple,
As you do,
Welcome in the phrase,
I allow my intuition to guide me,
I allow my intuition to guide me,
Feel the words as you silently repeat them,
Them,
I allow my intuition to guide me,
And now might you visualize a swirling sphere of white light at the crown of your head,
As you repeat,
I am one with all that there is,
A swirling sphere of white light,
Accompanied by the mantra,
I am one with all that there is,
I am one with all that there is,
Breathing in deeply,
Give yourself this time to rest,
To rest and feel the alignment of each chakra,
Each energy sphere located in the center of your body,
Starting at the base of your spine,
Moving up to just below the navel,
In the center of your abdomen,
Heart center,
Throat,
Third eye,
And crown,
Welcome back your sankalpa,
I now allow my mind and body to restore balance and harmony,
I now allow my mind and body to restore balance and harmony,
Silently repeat this intention to yourself three times,
And it's time to gently wake the body,
You might begin to bring in the sounds around you,
Sense the room that you're in,
Feel the back of your body,
Touching the surface beneath you,
Bring the thumb and index finger on each hand together,
And gently begin to rub them,
Creating small circles,
Switch to the middle finger and thumb,
Move to the next finger,
And then now the little finger and thumb of both hands together,
Creating soft circles,
Allow a big stretch,
Reaching both arms overhead,
Stretch out the legs,
Feet,
And toes,
When you're ready,
Very slowly and gently,
Begin to softly flutter the eyes open,
Slowly and gently bring your awareness back to this present moment,
Give yourself a few moments to remain lying or seated,
A few moments before returning to your day,
This has been Amanda,
And I'm so honored that you chose this yoga nidra practice today,
If you have a moment I'd love for you to leave a message,
Letting me know how you enjoyed this yoga nidra,
May you move through your day feeling balanced and vibrant,
Namaste.
