Yoga Nidra | Balancing the Sacral Chakra

Hello everyone,

My name is Dane and welcome to this yoga nidra practice dedicated to balancing and healing your sacral chakra.

The sacral chakra is the second chakra and is located in the lower abdomen,

Just below the navel and the pubic bone.

The sacral chakra plays a pivotal role in our overall well-being.

It is the centre of creativity,

Sensuality and emotional balance.

When it is unbalanced,

We may feel like we are emotionally unstable,

Have mood swings and have difficulty in regulating emotions.

We may also experience creativity blocks,

You may feel uninspired or have a lack of motivation to pursue creative endeavours.

An unbalanced sacral chakra may also affect self-esteem and self-worth.

Today's yoga nidra practice will help balance and heal these traumas relating to the sacral chakra,

Promoting emotional well-being,

Creativity and a sense of pleasure and fulfilment.

Just know there is no way you can do this practice wrong.

There is nothing you even need to do.

That's the true beauty of yoga nidra.

Just simply follow my guide,

Relax and your subconscious will know what to do.

Please try to remain awake and alert throughout the practice.

But if you do drift off,

Don't stress,

That is okay.

Just simply come back to my voice.

Take one last stretch,

A little wriggle before coming to stillness for the remainder of the practice.

Lay down on your back in shavasana,

Legs and arms uncrossed and slightly away from the body with the palms of your hands facing upwards.

Take a few deep breaths,

Allowing yourself to relax and let go of any tension in your body.

In and with every breath begin to sink deeper and deeper into the ground.

Just feel the connection between your body and the ground.

Go on feeling all the body parts that are touching and connecting with the earth.

Make sure your eyes are closed now and shift your awareness to your lower abdomen where the sacral chakra is located.

Notice a warm glowing orange light radiating from this area,

Symbolizing the energy of the sacral chakra.

With your awareness of the sacral chakra,

Check in with your emotions.

How have you been feeling lately?

Have you noticed any emotional wounds or blockages?

Give yourself permission to feel and release emotions in a healthy and non-judgmental way.

Take a moment now to set your intention for this practice.

Set the intention to bring balance and healing to your sacral chakra,

Allowing its energy to flow freely,

Fostering creativity,

Pleasure and emotional well-being.

Now bring your attention to the top of your head.

Feel the sensations in your scalp,

Forehead and temples.

Notice any tension or tightness and allow it to soften and release.

Shift your focus to your face and jaw.

Relax the muscles in your cheeks and around your eyes.

Let go of any tension you may be holding in this area.

Move your awareness down your throat and neck.

Again,

Just notice any sensations or tightness.

Into this area,

Allowing any tension to dissolve and the energy to flow freely.

Bring your attention to your shoulders,

Arms and hands.

Feel the weight of your arms and the sensations in your shoulders.

Scan each finger and notice the subtle sensations present in your hands.

Direct your awareness now to your chest and heart area.

Take a moment to connect with your breath.

Feel the rise and fall of your chest with each inhale and exhale.

Allow any emotions to surface and be acknowledged without judgment.

Shift your attention to your upper abdomen and lower back.

Feel the sensations in this area,

Noticing any tightness or discomfort.

Each breath,

Imagine the breath flowing into and nurturing this region,

Promoting a sense of ease and balance.

Now bring your awareness to your lower abdomen,

Where the sacral chakra resides.

Simply observe any sensations or feelings present in this area.

Notice any emotions,

Creative impulses or sensations of pleasure or discomfort that arise.

Breathe into this area,

Allowing it to receive your attention and intention for balance and healing.

Continue scanning down to your hips,

Thighs,

Knees,

Calves and feet.

Observe the sensations in each part of your lower body,

Releasing any tension or tightness as you breathe.

Take a few moments to encompass your entire body with your awareness.

Whole body,

Whole body feeling at the same time.

Feeling the connection from the top of your head to the tips of your toes.

Notice the sense of relaxation,

Balance and harmony throughout your entire being.

Bring your awareness now to your breath.

Take a deep inhale through your nose,

And as you exhale,

Silently count backward from 18.

Breathing in 18 and out 18.

Inhale again and on the exhale count backward from 17.

In and out 17.

Continue this pattern,

Counting down with each exhale.

As you count backward,

Imagine releasing any stagnant or blocked energy from your sacral chakra.

With each breath out,

Let go of any emotional or creative blocks that may be hindering the free flow of energy in your sacral chakra.

Visualize the breath as a cleansing and revitalizing energy,

Clearing away any obstacles or imbalances in your sacral chakra.

Allow the breath to create space for new energy to flow and nurture your creative expression and emotional well-being.

As you continue counting backwards,

Feel a sense of lightness and openness growing within your sacral chakra.

Notice any subtle sensations or shifts in this area as the breathing progresses.

Maintain a relaxed and steady breath as you count down through each number.

Focusing your attention on the energy of your sacral chakra and the healing power of the breath.

As you reach the count of one,

Take a few moments to rest in the stillness and spaciousness created by the breathing.

And keep breathing in and out.

Bring to mind the concept of opposites.

Visualize the energy flowing from your sacral chakra as a wave of warm orange light flowing through your body as you inhale.

And a cool blue light flowing through your body as you exhale.

As you breathe in,

Imagine the warmth and vitality of the sun filling your sacral chakra.

As you breathe out,

Imagine the cool,

Calm and energy of the water washing away any stress or tension.

And keep alternating between the two.

Breathing in warmth,

Orange,

Healing,

Love.

Breathing out cool,

Blue,

Stress,

Tension.

In warmth,

Out cool,

Orange,

Blue.

Now visualize yourself standing at the edge of a calm,

Pristine lake or a gently flowing river.

Feel the warmth of the sun on your skin and the gentle breeze brushing against your face.

Take a moment to observe the water before you notice its color,

Clarity and the way it moves.

Allow yourself to become fully present in this tranquil environment.

Begin to imagine stepping into the water,

Feeling its coolness enveloping your feet and ankles.

As you go deeper,

Feel the water gently touching your legs,

Hips,

Abdomen,

Nourishing your sacral chakra.

With each step you take,

Visualize the water cleansing and purifying your sacral chakra.

Feel the water washing away any stagnant energy or emotional blockages.

Feel a sense of release and renewal with each movement.

Continue to walk alongside the water.

Notice any sensations or feelings that arise within you.

Allow yourself to fully experience the soothing and healing qualities of the water,

Enhancing the balance and vitality of your sacral chakra.

As you immerse yourself deeper into the water,

Imagine that you're absorbing its qualities,

Fluidity,

Flow and adaptability.

Feel these qualities infusing your sacral chakra,

Bringing a sense of creativity,

Passion and emotional well-being.

Take a few moments to connect with your surroundings.

Observe the beauty of nature,

The sounds of the water and the serenity of the environment.

Allow yourself to simply be in this moment of tranquility.

Rest here in this tranquility for a few moments in this space that is just for you.

Rest here in this deep,

Silent space for I'll gradually bring you back.

When you are ready to conclude the visualization,

Slowly begin to step out of the water,

Feeling the cool droplets falling off your body.

Take a deep breath and express gratitude for this journey alongside the water and the healing it has brought to your sacral chakra.

Slowly bring your awareness back to your breath.

Take a few deep mindful breaths,

Feeling the sensations in your body.

Gradually begin to wiggle your fingers and toes,

Bringing gentle movement back into your body.

Turning that into some bigger movements,

Maybe taking a big stretch.

When you are ready,

Just at your own pace,

Bring your knees up to your chest and roll over onto the right side of your body into fetal position.

Just take a moment here to express gratitude for this practice and the balance it has brought to your sacral chakra.

As we conclude this practice,

Remember that you can return to this space of healing and balance any time you need.

Take this feeling of harmony with you throughout your day,

Embracing your creativity,

Pleasure and emotional well-being.

And when you are ready,

Slowly open your eyes,

Coming back fully to the present.

This practice of Yoga Nidra is now complete.

Thank you.