Welcome to this guided meditation,
Yoga Nidra for chakra healing.
You can sit or lie down.
I recommend that you sit if you feel like you might fall asleep,
And lie down if you feel like you need to relax more.
So make yourself comfortable,
And we will begin.
Start simply by feeling the sensations in your body.
And allow your awareness to feel easy and relaxed.
Allow your mind to become calm and quiet.
And then see if you can relax your body,
Relax the muscles,
Relax the tension.
Let stress leave your body.
Allow yourself to let go,
And sink into a feeling of surrender.
For this meditation,
I want you to set an intention.
It's called a sankalpa in Sanskrit.
Set an intention for yourself.
It could be to find more ease in your life,
To understand how to relax,
To exist in a way that you're more present,
To love more,
To feel more,
To understand how to have more joy in your life.
Choose an intention for yourself.
Allow that to be a seed planted in the earth,
And do what you need to nurture that.
And once again,
Allow yourself to relax and settle in to your body.
The only thing you need to do from this point on is to focus on my voice.
Stay with me.
Now feel the weight of your body.
Feel the sensations in your body as one sensation,
And just stay with that.
Noticing,
Feeling,
Sensing,
Being awake,
Aware,
Alert.
Now follow my voice and bring your awareness down to your feet.
Feel the sensations there.
Now feel the sensations in just your toes.
Don't look for anything.
Don't wish that they felt a certain way.
Just feel them as they are.
Now feel your big toes,
And your second toes,
And your third toes,
Just touching the toes with awareness.
And your fourth toes,
Now your pinky toes.
Feel all toes as one sensation again.
Feel the bottoms of your feet from the heels to the toes.
Feel the tops of your feet from the ankles to the toes.
Now feel your ankles,
Allowing the mind to become quiet and present.
Feel your calves,
Your shins,
The front of your knees,
The back of your knees.
Feel the back of your thighs,
The front of your thighs.
Feel the front of your pelvis,
The sides of your pelvis,
The back of your pelvis.
Feel your lower back,
Sides of your waist,
Your belly,
Feel your chest,
The sides of your ribs,
Your upper back.
Feel your shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
The palms of your hands,
Backs of your hands,
Your thumbs,
Index fingers,
Middle fingers,
Ring fingers,
Pinky fingers.
Feel all of your fingers as one sensation.
Feel your hands as one sensation,
Your arms as one sensation,
Shoulders to fingertips,
Your legs as one sensation,
Toes to hips,
Your torso from your hips to your shoulders.
Now feel the front of your neck,
The sides of your neck,
The back of your neck,
The back of your head,
The top of your head,
The sides of your head.
Feel your face.
Now feel just your eyes and feel from the front through to the back of your eyes.
Filling the entire eye socket with awareness.
Now feel the point where your jaw hinges.
Feel right into the muscle.
Now feel the roots of all of your teeth.
Feel the base of your tongue.
Now feel the back of your skull right where it rests on top of your spine.
And see if you can feel the entire area where the two connect deep into the neck.
And relax the muscles around that spot,
Allowing the bones to shift apart,
Allowing you to release pressure,
Allowing pressure to release,
Creating space at the base of the skull,
At the top of the neck.
Now move your awareness to the bottom of the spine,
To the tailbone,
And allow the muscles around the tailbone throughout the bottom of the pelvis to relax and soften,
Releasing pressure,
Letting go of any pulling or tightening,
Allowing the base of the spine to relax.
And now feel the connection between those two points and relax through that channel from the top to the bottom and the bottom to the top.
All muscles around the spine relax.
Pressure dissipates,
And you feel space being created between all of the vertebrae in your back.
Muscles relax,
The bones shift,
And you feel more space,
More relaxation,
More ease.
Now bring your awareness back to the bottom of the spine and feel the back of the spine.
The very back of that flat bone at the back,
The sacrum.
Fill that area with awareness.
Light it up.
Feel everything.
The whole area around the sacrum comes alive with sensation.
Now feel the same spot but on the front of the pelvis.
Once again,
Just feeling sensation.
Now connect the two points with the channel between them.
That channel as well lights up with awareness.
And you feel the entire area relaxing,
Becoming open.
Pressure releasing,
Allowing a feeling of spaciousness,
Openness,
A free flow of energy.
Now bring your awareness to the back,
To the sacrum.
And from that point I want you to travel through the channel to the front,
Nice and slow.
Go ahead,
Feeling sensation all the way through.
And when you reach the front,
Travel through again to the back,
Slow,
Awake,
Feeling sensation.
And when you arrive at the back,
Feel the channel connection of the two points.
This time light it up bright with white light.
And you feel the area between those two points becoming purified,
Cleansed.
Any impurities get washed away.
Stress,
Tension,
Any energetic blockages,
They wash away.
And you feel it.
You feel the surrender,
The letting go,
The wonderful openness,
And the free flow churning of energy in this area of your body.
You can feel it.
In fact,
You might be able to see it.
Now move your awareness up to your belly button.
And feel the area around the belly button.
Once again,
Keeping it simple,
Just feeling sensation.
Not looking for anything,
Not wanting anything,
Just feeling.
Now feel the corresponding area on the lower back.
Just feeling sensation.
Now feel them both and feel the channel between them lit up with light.
And you feel that entire area soften.
Tension dissolves away.
You feel a lovely connection between the two points.
Energy flowing between them,
Muscles relaxing around them,
Feeling ease and space.
Now move your awareness to the back and slowly travel through the channel,
Feeling sensations the whole way through to the front.
When you arrive at the front,
Travel through to the back,
Feeling sensation all the way through.
Slow,
Deliberate,
Quiet mind.
And when you reach the back,
Light up the channel between them with pure white light.
Cleanse the entire area,
Wash it away.
All tension melts.
And you feel the wonderful churning of energy within this area of your body.
You see the brightness.
You feel the openness and energetic freedom.
Now feel the first channel and the second channel together.
Allow them to feel open,
Bright,
Relaxed,
Allowing energy to move freely,
Unhindered.
And your connection to them is one of healing,
Of love,
Of acceptance,
Of nurturing.
And understand right now what it means to nurture these two areas of your body.
What do they need from you?
How can you shift your perspective and your awareness to keep these two areas healthy and awake and alive and vital?
Once again,
Feel the sensation throughout the entire spine from the top to the bottom.
And see if you can establish the same openness throughout the entire spine.
Release pressure.
Relax muscles.
Allow energy to flow freely throughout the entire spine.
And now include your entire body.
Feel sensations everywhere.
Toes,
Fingers,
Head,
The entire body.
Allowing yourself to feel alive.
Allowing your mind to be quiet and at peace.
And feel that same nurturing feeling everywhere.
What does your body need from you to feel nurtured?
To feel relaxed?
To feel strong?
To feel healthy?
Soon you will hear a bell indicating the end of this guided meditation.
If you would like to,
Then continue with your own meditation.
Or just continue relaxing the way you are.
Namaste.
You
