Chakra Mirror Yoga Nidra: Your True Beauty

Welcome to this practice of yoga nidra.

Taking your comfortable position,

If lying down,

Maybe support underneath the knees and the neck and you might want to place a blanket over the body as the temperature often drops throughout the practice.

Find the body in a symmetrical position as you can,

On the left and the right side,

Settling the legs to flop and the arms slightly away from the body with the palms facing upwards.

Lengthen the head away from the shoulders allowing the chin to slightly sink down and take any final wriggles and movements in your body,

Releasing the tension.

Perhaps an inhale and a big sigh out so you can settle yourself down into a lovely restful and still position for the practice.

Allow your body to feel the support beneath you,

Resting the shoulders,

Hips,

Heels,

Back of the hands and back of the head onto your support.

Allow your eyelids to gently soften,

Letting the forehead be soft and wide and allow the tongue to rest inside the mouth where the lips are together,

Slightly widened and turned upwards.

Allow your body to settle down onto your support,

Sinking and softening.

Become aware of the space that you're in through the sense of sound,

Acknowledging any noises inside the room that you're in and those that may be outdoors in the distance.

Becoming aware of the fabrics touching your skin and observe the air moving over your skin.

Becoming aware of your breathing across your top lip.

Become aware of where in your body you feel your breath and think of a time or a place,

Whether real or imaginary,

That makes you feel safe,

Where you can connect to a feeling of well-being,

Relaxation and safety.

Recreate that place and that feeling in your body right now and know that you can return to this place at any time throughout this practice or throughout your day.

Make the resolve that you are going to practice Yoga Nidra that you will remain connected and aware of my voice,

Hearing the words without analytical thought and if you drift in and out you will return to my voice without judgment.

And now think of your personal resolve,

Your heart's felt deepest desire,

Life's purpose and repeat it to yourself three times in the present tense as though you are living it in this very moment.

And we come to the rotation of your awareness around the body parts as they are named.

Feel or maybe visualize as they are said.

Beginning inside the mouth,

In the floor of the mouth,

Inside right cheek,

Inside left cheek,

Roof of the mouth,

Of the mouth,

The teeth,

The tongue,

The whole inside of the mouth,

Sinuses,

Right eye socket,

Left eye socket,

Middle of the mind,

Right ear canal,

Right ear,

Middle of the mind,

Left ear canal,

Left ear,

Middle of the mind,

Back of the head,

Crown of the head,

Forehead,

Tip of the nose,

Point where the lips touch,

The face,

The whole of the head,

The neck,

Base of the throat,

Right shoulder,

Right upper arm,

Right elbow,

Forearm,

Right wrist,

Back of the right hand,

Palm,

Right thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Right hand,

Right arm,

Right side,

Right waist,

Right hip,

Right thigh,

Right knee,

Shin,

Right ankle,

Top of the right foot,

Sole of the right foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe,

Right foot,

Right leg,

Right side body,

The whole right side of the body,

Base of the neck,

Left shoulder,

Left upper arm,

Left elbow,

Forearm,

Left wrist,

Back of the hand,

Palm,

Left thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Left hand,

Left shoulder,

Left side body,

Left waist,

Left hip,

Left thigh,

Left knee,

Shin,

Left ankle,

Top of the left foot,

Sole of the left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe,

Left foot,

Left leg,

Left side,

The whole left side of the body,

Base of the throat,

Center of the chest,

Navel,

Pubic bone,

The belly,

The groin,

The front of the body,

The whole front of the body,

Right heel,

Left heel,

Right calf,

Left calf,

Right buttock,

Left buttock,

Right shoulder blade,

Left shoulder blade,

Tail of the spine,

To the base of the head,

The back of the body,

The whole back of the body,

The head,

Right side of the body,

Left side of the body,

Front of the body,

Back of the body,

The whole of the body,

The whole of the body,

The whole of the body.

Being aware of your breathing,

The inhale drawing up from the tailbone,

Along the front of the spine to the crown of the head,

And exhaling down the spine,

From the crown of the head to the tailbone,

Becoming aware of the breath,

Inhaling up the spine,

And exhaling down the spine,

Bringing your awareness to the movement of breath up and down in your own time.

As you breathe,

Become aware of the sensations where there is a feeling of stuckness,

Whether it is in the spine or body,

Or remembering a time where you felt stuck.

What does feeling stuck experience in your body?

Where do you feel being stuck?

How does it feel in your body?

And now observe where there feels like flow in your body.

What is this sensation of flow in your body?

Perhaps remember a time of flow in the body.

How does flow feel in the body?

And returning to the sensation of stuck,

How does stuck feel as a sense experience in your body?

And returning to the sensation of flow,

Feeling what flow is in the body.

Returning to stuck and the sensations throughout the body,

Returning to flow and the sensations throughout the body,

And now experiencing both stuck and flow simultaneously.

What is it to feel both flow and stuck in the body at the same time?

Release these sensations and allow the body to just settle.

Coming to you,

Visualizing or feeling yourself standing in the center with a mirror around your body as a circular mirror.

Observing your body in the mirror,

Become aware of the energy centers through your body,

Points of energy at the base of the tailbone,

The center of energy perhaps you see visuals of color or shape or sense feel from the tailbone,

Sensations in the groin and down the legs and feet in the mirror.

Allow it to show you where do you need to adjust in this energy center at the base of the tailbone to create balance.

Becoming aware of the energy center in the low abdomen in front of the sacrum,

Perhaps the mirror shows colors or shapes or feel the energy of the low abdomen in the mirror.

See the changes or shifts to bring harmony to this energy center,

Drawing your awareness to the energy around the navel,

Colors and shapes and reflections in the mirror.

Feeling this energy center,

What in the mirror can bring this energy center into harmony,

Bringing awareness to the center of the chest,

Energy around the heart,

The colors and shapes or feelings around the heart space?

What in the mirror can bring this space into balance?

And becoming aware of the energy center in the throat,

The feelings,

Colors or shapes around the throat center.

Observe in the mirror what is required to create clear harmony in this center,

Bringing awareness to the energy center of the third eye and middle mind,

Observing colors,

Shapes and feelings in this energy center.

Where does the mirror offer ways for you to find balance at this third eye center?

And becoming aware of the point above the crown of the head,

The energy center,

The crown of the head and the colors,

Shapes or feelings,

The crown of the head.

Where does the mirror show greater connection and harmony can be felt at this energy center?

And welcome awareness of all these energy centers reflecting in the mirror,

A beautiful rainbow of all color of light radiating through and out of your body.

Welcome harmony and balance,

Allowing peace to flow through from above the crown of the head and spread through each energy center.

And repeating this in kalpa,

Your heart's felt purpose three times with the same words and feeling as at the beginning of your practice,

Beginning to become aware of your body,

Breathing and resting on your support,

Feeling the fabric touching the skin,

Begin to become aware that your practice of yoga nidra is now complete.

And if it is time for you to go to sleep,

Now is the time for you to allow your mind to drift into such a space.

If it is time to continue with the day then begin to draw greater awareness of your breathing and your body moving as you breathe,

Listening to the sounds in your space.

As you gently move in your space,

Wiggling fingers or toes and as you spread the movement through the body,

Extending and wriggling wrists and ankles,

Coming into the knees and elbows.

You may take a stretch or give yourself a hug,

Connecting with the body through physical touch to return yourself fully back into this space.

And when you're ready,

Use your hands to bring you up to seated,

Perhaps gently letting your palms rest over the eyes or tapping your cheekbones lightly to bring you back in to your day with kindness and make sure that you're fully back in your body before you continue with any activities and have a most wonderful day.