Chakra Balancing Yoga Nidra

As you're ready,

Allow yourself to arrive.

All the things that you've done today have led you here.

So much action.

And now is the time to receive in a space of stillness.

As you lie onto your backs,

Natural,

That your mind is going to continue to work.

We'll begin the yoga nidra practice as we journey through the five layers.

The five layers of our existence.

With the practice of yoga nidra,

Set the intention to stay still.

And awake.

And now,

With the practice of yoga nidra,

Set the intention to stay still.

Notice what you hear,

The farthest noise away from you.

And then the closest noise to you.

As you journey deeper inside,

Arrive into your heart.

And for a moment,

Ask yourself,

What is your intention?

What is your deepest heart's desire?

For you to set your sankalpa,

Your intention for this evening's practice.

And when it surfaces to your mind,

Say your sankalpa,

Your intention to yourself three times.

In the present tense,

For example,

I am loving awareness.

I am loving awareness.

I am loving awareness.

Set your own intention for your practice tonight.

Here you lie upon the earth.

The ground below you and the air around you.

Legs out long,

Heels in,

Toes fall out to the sides.

The arms rest down by your sides,

Palms face up.

Your sankalpa,

Your intention set.

With your commitment to stay still and awake,

Begin to follow my voice.

The soul of your right foot,

Right big toe,

Second toe,

Middle toe,

Fourth toe,

Pinky toe,

Top of your right foot,

Right shin,

Right calf,

Right kneecap.

Right thigh,

Right hamstring,

Right hip,

Right butt cheek.

The entire right leg relaxes.

The soul of your left foot,

Left big toe,

Second toe,

Middle toe,

Fourth toe,

Pinky toe,

Top of your left foot,

Left shin,

Left calf,

Left knee,

Left thigh.

Left hip,

Left hip,

Left butt cheek.

The entire left leg relaxes.

From your hip bones out through your heels,

Through the toes,

Heavy and relaxed.

As you bring your awareness to your belly,

The right rib cage,

The left rib cage,

The internal organs and your lower back,

The right side of your chest,

The left side of your chest,

The collar bones,

Right scapula,

Left scapula,

The front side of your throat,

The back side of your neck,

The palm of your right hand,

Right thumb,

Right knee,

Right knee,

Right knee,

Right pointer finger,

Middle finger,

Ring finger,

Pinky finger,

The top of your right hand,

Right forearm,

Right elbow,

Right bicep,

Right tricep,

Right shoulder,

Right shoulder,

Your entire right arm relaxed.

The palm of your left hand,

Left thumb,

Left pointer finger,

Middle finger,

Ring finger,

Pinky finger,

The top of your left hand,

Left forearm,

Left elbow,

Left bicep,

Left tricep,

Left shoulder,

The entire left arm relaxed,

The jaw,

Your bottom lip,

Your lower back,

Top lip,

Above your upper lip,

Below your nostrils,

Right side of your nostril,

Left side of your nostril,

Right cheekbone,

Left cheekbone,

Right temple,

Left temple,

The top of your head,

Right ear,

Left ear,

Top of your head,

The sides of your head,

The back of your head,

Your entire head relaxed,

The top of your body,

The back of your body,

Your entire body relaxed,

Your entire body relaxed,

Your entire body relaxed.

Your commitment remains.

Stay awake and still.

As you shift your awareness to the root chakra,

The base of your spine,

Bring your awareness to the same root chakra,

The pubic region,

The space between your hip bones.

As you shift your awareness to the solar plexus chakra,

Just below your belly button at your navel center,

The awareness moves up to the center of your breasts,

Your chest,

Your heart and your spine.

As the awareness shifts to your throat chakra,

Up to the third eye,

The space between your eyes,

To above your head,

The crown chakra.

As you exhale,

The breath body,

The physical body,

The energetic body,

Into the breath body.

As you inhale,

The belly as you inhale,

Watch your belly fall as you exhale.

Simply observe the belly breath.

As you exhale,

The breath body,

The body as you exhale.

As you inhale,

The belly rise.

As you exhale,

The breath body,

The breath body,

The breath body,

The breath body,

The breath body,

The breath body,

The breath body,

The breath body.

Access connection into theorsa,

Your brain area.

Intentionally breathe here at the base of your spine.

Breathe.

Shift your awareness to breathe into your sacral chakra,

The pubic bone region between your hip bones,

Where the sexual organs exist.

Breathe here with intention.

Shift the awareness to the solar plexus,

The navel region,

And begin to breathe deep into your belly.

As your awareness rises now to the heart chakra,

Breathe into the center of your chest.

As the awareness rises up into the throat chakra,

Breathe into your throat.

The awareness,

The breath rises to your third eye center.

The space between your eyebrows,

Breathe into the third eye chakra.

As the breath arrives up into the crown chakra,

Breathe above your head.

Journey in a little deeper now as you bring your awareness into the root chakra.

Begin to think about a time where you felt safe and grounded.

Bring your awareness to the root chakra as you remember a time you felt safe and grounded.

With your mind's awareness now at the sacral chakra,

Bring your mind's attention to a time where you felt creative.

Bring your mind's awareness to the sacral chakra as you remember a time you felt creative.

Breathing in and out.

With your mind's awareness,

Rise to the solar plexus and remember a time where you felt strong and powerful.

With your attention at your nameless center,

The solar plexus chakra.

Remember a time you felt strong and powerful.

With your attention at your heart,

Remember a time you felt loved.

With your attention at the heart chakra,

Remember a time you felt loved.

Breathing in and out.

Allow your attention to shift into your throat chakra and remember a time you felt expressive.

Bring your awareness into your throat as you remember a time you felt expressive.

Breathing in and out.

Breathing out.

As your awareness rises up into your third eye center,

Begin to remember a time you felt wise.

Remember a time where you felt wise.

As your awareness rises up into your throat,

The awareness shifts to your crown chakra.

As you remember a time where you felt connected.

With your awareness at your crown chakra,

Remember a time you felt connected.

Breathing in and out.

Breathing out.

From this connected place,

Dive in a little deeper into that space within.

That is infinite joy,

Bliss,

Peace.

Every part of you melts into ananda,

Infinite joy,

Infinite bliss,

Infinite peace.

Keep the commitment to stay still and awake as you journey into that space of such ananda,

Infinite bliss.

Breathing in and out.

Breathing out.

Felt a surrendering,

Swimming through the depths of self,

That which is ananda,

That which is complete bliss.

Breathing in and out.

Breathing out.

Your commitment to stay still and awake remains.

To bring your awareness,

The crown chakra,

Where you feel deeply connected into your third eye chakra,

Where you feel wise,

Into the throat chakra,

Where you feel expressive,

Into your heart chakra,

Where you feel love,

Into your solar plexus chakra,

Where you feel strong,

Into your sacral chakra,

Where you feel creative,

Into the root chakra,

Where you feel safe.

As you watch your inhale,

And your exhale,

Observe the breath.

Begin to become aware of your physical body once again.

Feel the stability of the earth below you.

Your body upon the yoga mat.

As you start to listen to the sounds close to you,

And the ones that are more far away.

Bring your awareness back into the room.

Back into your heart space,

Where you set your sankalpa,

Your intention.

And repeat it to yourself the same way you did when we began,

In the present tense,

Three times,

In your mind's awareness.

And your yoga knee-jerk practice is now complete.

You may begin to slowly wriggle your toes and your fingers.

Invite movement back into your physical body.

When you're ready for more movement,

Bend your knees.

Reach your arms overhead and roll onto one side.

Curl in a small bow.

As you rest on your side,

Begin to notice how you feel.

Where you've gone and where you are now.

And as you're ready,

Rise up to seated.

Cross one ankle in front of the other.

Stack your shoulders above your hips.

Place your hands into your thighs.

Bring your hands before your heart space.

Press your palms together.

Your chin and bow and think of yourself for this time.

The balance from your busy doing daily action to carve out time to be still.

As we place the palms together,

We balance the left and right hemisphere of the brain.

The gratitude that you carved out this time and this space to be.

David Astvoldo