Chakra Yoga Nidra

Lie down in shavasana your back on the floor your legs slightly apart your arms away from your body the back of your hands and elbows touching the floor your head facing upwards to the sky getting comfortable allowing your whole body to feel grounded and settled your whole body relaxed and calm feeling effortless relaxation let the tightness in your whole body just dissolve making your whole physical body looser and looser when your whole physical body is loose and relaxed slowly begin to relax mentally during this time you will awaken your sense of feeling your body and listening to your body feeling your body and listening to your body you're gonna dress I think divine sleep you will try and keep your body as still as possible during the practice respecting your whole body your whole physical body and ensuring it is loose and relaxed become aware of where you are your surroundings the floor you lie on become aware of the sounds around you the sounds near the sounds far be aware of the sound closest to you the sound of your breath the sound of your breath your comfortable body is feeling heavy you feel the peace and harmony holding this feeling of tranquility and immobility until the end of the session allow your body bones and mind to become as relaxed as possible as you let it sink into the hands of Mother Earth sinking into the hands of Mother Earth focusing on your Vishuddhi chakra your throat chakra the bridge between your heart and your mind using speech for your Vishuddhi chakra the pure place your center of choice and truth the spiritual voice letting your throat soften and letting it take in the nourishment and life force energy in your mind say the words I hear and speak the truth I express myself freely I allow myself to flow with life I hear and speak the truth I express myself freely I allow myself to flow with life feeling the openness at your throat center and allowing that purity to rest become aware of your natural effortless spontaneous breath witness it's coming in and going out not making any effort just breathing in and out feeling the abdomen moving up and down as you breathe in and out being aware of your natural breath and bring your awareness to the sound of your breath as you breathe in the sound is so as you breathe out the sound is hum so hum the sound of your natural breath so hum this is the time for your sankalpa your positive statement going deep inside yourself noticing your heart's longing what your heart desires bring yourself to your positive statement saying it in the present tense as though it is already happening repeating it three times in your mind with the present feeling the present emotion allow your awareness to travel through your different body parts and relaxing your body further bring your awareness to your right hand your right hand thumb index finger middle finger ring finger little finger the palm of your right hand the back of your right hand your wrist lower arm upper arm your right shoulder the right side of your chest the right side of your abdomen your right hip right thigh right knee right shin right calf muscle right ankle right heel right foot right big toe second toe third toe fourth toe fifth toe the whole of your right side feel the calmness the relaxation the heaviness in your right side as you let it sink into the hands of Mother Earth surrender to Mother Earth bring your awareness to your left hand to your left hand thumb index finger middle finger ring finger little finger the palm of your left hand the back of your left hand your wrist lower arm upper arm your left shoulder the left side of your chest the left side of your abdomen your left hip left thigh left knee left shin left calf muscle left ankle left heel left foot left big toe second toe third toe fourth toe fifth toe the whole of your left side feel the calmness the relaxation the heaviness in your left side as you surrender to Mother Earth bring your awareness to the crown of your head your forehead the temples on the side of your forehead feel your eyebrows your eyes noticing the eyelids feeling each eyelash being aware of the surface of your eyes the back of your eyes feel your nose being aware of the tip of your nose both your nostrils noticing the breath that travels all the way to the back of your head feel your mouth your lips touching each other feeling the sensation within your mouth be aware of your cheeks your ears your jaw your chin the back of your head your neck your collarbones the upper part of your chest allowing yourself to surrender to Mother Earth relaxing your whole body further and connecting your body to the ground the back of your head sinking into the floor your shoulders your upper back connected to the floor your arms the back of your hands connected to the floor your lower back your hips sinking into the floor the back of your thighs your calf muscles your heels connected to the floor feeling heavy and relaxing your whole body the surface of your body your face your neck your chest your arms your abdomen your hips your thighs your knees your shins your feet feeling your whole body connected to the floor feeling the heaviness as your body rests and surrenders into Mother Earth feeling the energy traveling throughout your body your whole body a complete entity as you feel the sensation and surrender to Mother Earth focusing on your natural breath the movement of your abdomen as you breathe in and out feel the flow of your breathing and bring the calmness within you bring the calmness within you focusing on the mantra hum hum hum bring your attention to your throat center feeling a sense of openness focusing on the ether energy the limitless space around you at your throat center the limitless space around you at your throat center a subtle form of purity hearing that vibration within you the sound of your breath saw hum being aware of the vibration that lives within you letting the sounds from the outside dissipate as you focus on your internal sound your internal sound staying there for a while as you focus on the vibration and the pure consciousness stating with the sound of your vibration hum hum hum as you focus on your breathing bring your awareness to the sound of the universe listening to the universal sound that lives within you a vibration within you unlocking your throat area and opening up the area relaxing your mouth your tongue your ears your eyes and your hands further just visualizing a sky that is clear and bright as the pure water of the ocean visualize yourself starting to float into the air slowly rising above the floor feeling the purity and lightness as you gently rise above the ground feeling the clouds around your body feeling the clouds around your body feeling that universal sound of ohm ohm ohm around you as you stay in a tranquil state with your body feeling light as it floats in the air feeling weightless and you take in that vibration and energy from the universe holding this for a while gently bring yourself down with the feeling of lightness bring yourself to Mother Earth feeling grounded and surrender feel the lightness as your throat area feeling the lightness at your throat area feeling the openness and letting that lightness and purity travel throughout your whole body traveling throughout your whole body bring yourself to your throat chakra as you visualize the color blue staying at your Vishuddhi your throat chakra for a while and absorbing that energy that purity of truth this is the time for your sankalpa repeating the same sankalpa from the beginning of the session three times in your mind with the present feeling the present emotion become aware of your breathing your natural breath being aware of the breath that travels from your nostrils all the way around your body being aware of the breath that travels from your nostrils to the crown of your head down the spine and travels all over your body as you inhale feel the life giving force energy saturate your whole body saturate your whole body bring your awareness to your body your whole body slowly begin to externalize yourself by bringing your awareness to your surroundings to the floor you lie on the sounds around you the sounds near the sounds far being aware of the sound that's closest to you the sound of your breath the sound of your breath slowly being aware of your physical existence as you gently begin to externalize yourself by wiggling your toes awakening your lower body wiggling your fingers awakening your upper body gently stretching your arms above your head stretching your feet in the opposite direction a full stretch to your whole body gently bring your arms next to your body bending both your knees your feet flat on the ground your full spine connected to the floor keeping your eyes closed feeling that energy the openness at your throat center as you slowly turn your body to the right your whole body turned to the right side you're feeling that purity the openness the honesty within you holding that within you your eyes closed and being aware of your natural breath keeping your eyes closed with the help of your hands lifting your body up gently coming into any seated comfortable position focusing on lengthening your spine your shoulders roll back your chest open your eyes closed inhale and exhale feeling the difference at your throat chakra feeling that energy holding that balance within you as you gently release your hand position rubbing your palms together for warming palms placing your warm palms in front of your closed eyes staying there for a while holding that energy and gently releasing your hands and opening your eyes