Namaste.
This is Amanda.
Welcome to this Yoga Nidra for your Sacral Chakra,
Located just below your navel.
This chakra is associated with the water element and has several characteristics,
Including but not limited to,
Giving and receiving pleasure,
Creativity,
One's ability to flow with life,
The birthing of anything new,
And the divine feminine.
Focusing on this chakra can help you overcome a lack of creativity,
Feelings of isolation,
Detachment and loneliness,
As well as feelings of being stuck and unable to express your emotions.
If you are feeling any of these in your life,
Focusing on this chakra can help.
I now invite you to get as cozy as you can in your Yoga Nidra nest.
Bring in props for additional comfort,
Such as a bolster or pillows,
An eye covering to remove unwanted light,
Headphones for optimal listening,
And a blanket for warmth.
Lying on your back,
Allow your feet to spread hip distance apart,
As this will help your hips and pelvic region to open and release tension.
With relaxed shoulders,
You might gently place your hands palms down on your low belly,
Between your navel and pubic bone,
Forming a triangle with your fingers facing downward and your thumbs gently touching.
Check in with your body.
Is there anything else required for you to feel fully supported right now?
Know that even micro-adjustments are important.
The more comfortable you are,
The more easily your body will sink into the deep relaxation that only comes from Yoga Nidra.
As you prepare for this practice,
You might begin to silently repeat the mantra for the Sacral Chakra,
Vam,
Vam,
Vam,
Vam.
Continue on your own,
Vam,
Vam.
Release the mantra now and bring yourself into the present moment using your breath.
There's nothing else you need to be doing,
There's nowhere else you need to be.
Let go of all thoughts,
Knowing that you can return to everything once this practice is complete.
Use your breath to settle into stillness,
To be one with the moment of now.
On your next inhale,
Allow two sips in,
Expanding the lungs fully before releasing from an opened mouth.
Allow two sips in through your nose and exhale out your mouth.
Continue at your own pace,
Knowing that each breath helps your mind and body settle into a beautiful state of simply being.
Return now to your natural breathing pattern and enjoy the gifts of presence,
Stillness,
Rest and relaxation.
Your breath breathing at its own pace,
Your mind and body settling into calm.
Bring your awareness to your right ear,
Left ear,
The space in between your eyebrows,
Right eyebrow,
Temple,
Cheekbone,
Left eyebrow,
Temple,
Cheekbone,
The bridge of your nose,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat center,
Right collarbone,
Right shoulder,
Elbow,
Wrist,
Palm and back of your right hand,
The tips of the right hand thumb and all four fingers,
The space in between each finger.
Could you sense the space in between each finger?
Left collarbone,
Left shoulder,
Elbow,
Wrist,
The palm and back of your left hand,
The tips of the left hand thumb and all four fingers,
The space in between the fingers.
Could you sense the space that resides between each finger?
Right side of your chest,
Left side of your chest,
Heart center,
Navel,
Right side of your waist,
Left side of your waist,
Pubic bone,
The entire pelvic bowl,
Right hip,
Knee,
Ankle,
Heel,
Sole and top of your right foot,
The tips of all five toes,
The space in between the toes,
Left hip,
Knee,
Ankle,
Heel,
Sole and top of your left foot,
The tips of all five toes,
The space that separates each toe.
Bring your awareness now to the crown of your head,
The back of your head,
Base of your neck,
Right shoulder blade,
Left shoulder blade,
Right upper back,
Middle back,
Lower back,
Lower back,
Lower back,
Right glute,
Left,
Right hip,
Left hip,
Pubic bone,
The entire pelvic bowl.
Could you wrap your awareness around your low belly,
Pubic bone,
Hips right and left,
All the way around to your glutes and lower back.
All of your awareness on this area of the lower abdomen,
Awareness on your sacral chakra.
Might you visualize a vibrant orange hue filling this entire area.
Feel your breath now moving in and out.
Note the fluidity of each breath and how it naturally flows in and out of your body.
Just as gentle waves move to their own rhythm,
Moving in and moving out,
So too does your breath.
Breath flowing in,
Breath flowing out.
As you continue to focus on the effortless flow and rhythm of your breath,
Might you welcome a sense of flow with your life,
Your breath a beautiful example of rhythmic movement.
As you welcome the knowing that you are capable of the same effortless flow,
Welcome the knowing that with this effortless flow comes the ability to easefully move through change.
Accepting and adapting to the only constant we ever truly have,
Change.
Allowing yourself to feel fluid and simply move with inevitable change in the most effortless way.
Just as the tides come in and out with little resistance,
And through this your creativity is given the freedom to flow in full abundance.
You naturally cultivate healthy and nurturing relationships,
And find yourself living with pure joy and pleasure.
Expand your awareness into the possibility of living with all the freedoms that are birthed when you find your own natural rhythm and flow with life.
Breathe in what it feels like to live your life with this knowing,
And to live your life open and willing to be one with what is,
To be in flow.
Silently repeat the mantra from the beginning of this practice.
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Namaste.
