IFS Yoga Nidra: Self-Energy & The Chakra System

Welcome to this practice of Yoga Nidra.

This particular practice uses the internal family systems or IFS model as a framework for helping you to experience deep integrative healing on all levels of your being.

IFS holds that we all have a core self that is a natural leader,

An innate healer.

The self or what some may call the soul cannot be damaged,

Doesn't need to develop,

And possesses its own wisdom about how to heal internal and external relationships.

Although the self is always within us,

It can sometimes feel hard to access.

This practice is designed to help you access more self energy as we journey through the chakra system.

Yoga Nidra is traditionally done lying down on your back,

But can be done in whatever position is most comfortable for you.

Allow your senses to be open to your environment and the sounds around you.

Welcome the feeling of air touching your skin,

The sensations where your body touches the surface that's supporting it,

And the feeling of letting go and being at ease throughout your entire body and mind.

Now bring your attention to the face.

With your next exhalation,

Allow all expression to drop from the face,

Releasing the tiny muscles around the eyes,

Around the mouth,

The cheeks softening toward the floor,

The tongue resting in the mouth,

Lower jaw gently opening and softening.

Eyeballs resting back into their sockets,

Neck softening and easing.

Simply welcome the entire range of sensations in the face and head.

And now bring your whole body into awareness.

Drop into a sense of your own bodily presence.

Feel yourself descending down into the stillness beneath the mind.

All excess tension and holding.

Carried out with each exhaling breath.

Let go of that which you no longer need.

Soften and release.

As we enter this next phase of Yoga Nidra,

Remain as motionless as possible.

If you need to move or make an adjustment,

Do so mindfully now and return to stillness.

As soon as you are able.

Silently affirm to yourself,

I am aware,

At ease,

Attentive and awake.

Stay in touch with the sound of my voice.

Simply allow your entire body to respond to my words directly and non mentally.

Allow all thought,

All effort to dissolve into the vast spacious awareness of being.

Enter into a state of complete non doing.

And now simply become aware of the rising and falling of your breath.

Become aware of your natural breath pattern without trying to control or change it.

Now follow my guidance as we begin the relaxation breath.

Breathing in,

Fill your lungs from the bottom to the top as if you were filling a water bottle.

As you breathe out,

Empty your lungs from the top to the bottom.

Inhale,

Bottom to top.

Exhale,

Top to bottom.

Observe the movement of your abdomen and chest.

Stay connected to the feeling of the release of tension and the deep feeling of relaxation.

Let this feeling extend to every part of your body.

Redirect your full attention to your breath.

Create no struggle around breathing.

Simply deepen your inhalations and exhalations.

And let the exhalation be longer than the inhalation.

Let the flow of your breath be as steady and uniform as possible.

Undivided attention to the movement of your abdomen and chest as you breathe in and out.

With each breath out,

Release any tension held in your body.

Any anticipation in your mind.

Let go.

With each breath in,

Fill every nerve and cell with pulsating,

Healing energy.

Breathing out,

Let go of holding anywhere in your body.

With each breath in,

Visualize your body renewed and revitalized with new life.

Empty your body and mind and enter deeper levels of stillness and silence.

Let all tension simply melt,

Drain away and dissolve in the expanding energy field.

And now allow your breath to return to normal.

Let your mind melt and merge in the river of self-energy flowing through your body.

Do absolutely nothing from now on.

Release any effort to make anything happen.

Now follow my guidance as we rotate attention through different parts of the body.

Let your awareness rest on each body part as I name it without judgment or comment.

Experiencing and welcoming sensations.

You may feel something or little at all.

Whatever you experience is perfect just as it is.

Now bring your attention to the center between your eyebrows.

Pit of the throat.

Right shoulder.

Right elbow.

Right wrist.

Right thumb.

Index finger.

Middle finger.

Ring finger.

And little finger.

Right wrist.

Right elbow.

Right shoulder.

Pit of the throat.

Left shoulder.

Left elbow.

Left wrist.

Left thumb.

Index finger.

Middle finger.

Ring finger.

And little finger.

Left wrist.

Left elbow.

Left shoulder.

Pit of the throat.

Middle of the chest.

Right side of the chest.

Middle of the chest.

Left side of the chest.

Middle of the chest.

Navel point.

Middle of the pubic bone.

Right hip.

Right knee.

Right ankle.

Right big toe.

Second toe.

Third toe.

Fourth toe.

And fifth toe.

Right ankle.

Right knee.

Right hip.

Middle of the pubic bone.

Left hip.

Left knee.

Left ankle.

Left big toe.

Second toe.

Third toe.

Fourth toe.

And fifth toe.

Left ankle.

Left knee.

Left hip.

Middle of the pubic bone.

Navel point.

Middle of the chest.

Pit of the throat.

And back to the brow center.

Gather your awareness at the brow center.

Let the non-doing presence fully manifest in your third eye.

Silently affirm to yourself,

My body is deeply at rest,

But I am aware,

At ease,

Attentive and awake.

And now place all your attention at the root chakra or energy center located between the tip of the tailbone and the bottom of the pubic bone.

Feel this area at the base of your spine begin to glow and pulse with red light.

Notice any sensations as you breathe into this area of the body.

And now welcome the feelings of curiosity and openness.

And if present,

Welcome their opposites.

Welcoming the sensation of apathy and being closed off.

Without thinking.

Just sensing and feeling.

And now come back to the feelings of curiosity and openness.

Feel the root chakra open and relaxed.

And now bring your awareness to the second energy center,

The sacral chakra,

Located in the pelvis,

The area of the reproductive organs and the sacral nerve plexus.

Feel this area begin to pulse and glow with orange light.

Notice any sensations as you breathe into this area of the body.

And now welcome the feeling of connection to self,

Others and the world around you.

And if present,

Welcome the opposite feeling.

Disconnection.

Without thinking.

Just sensing.

And now come back to the feeling of connection.

Feel the sacral chakra balanced and glowing.

And now bring your awareness to the third chakra or energy center located at the navel,

Associated with the solar plexus of nerves that nurtures the abdominal organs of this area.

Feel this area beginning to glow and pulse with yellow light.

Awareness of sensation as you breathe into this area of the body.

And now welcome the feelings of courage and confidence.

And if present,

Welcome their opposites.

Welcoming the feelings of cowardice and insecurity.

No thinking.

Just sensing and feeling.

And now come back to the feelings of courage and confidence.

Feel the solar plexus chakra strong and bright.

Bring your awareness now to the heart center,

Connected with the cardiac plexus.

Feel the area in the middle of the chest beginning to pulse and glow with green light.

Notice any sensations as you breathe into the chest.

Welcome a deep sense of love and compassion for self and others.

And if present,

Welcome the opposite emotions.

Hatred and indifference.

Let go of thinking.

Just feeling and sensing.

And now return to the feelings of love and compassion.

Feel the heart chakra open and expanding in all directions.

Bring your awareness now to the throat,

The cervical nerve plexus.

Feel the throat and thyroid gland glowing and pulsing with blue light.

See yourself entering into the expansiveness of the throat chakra,

From where you can reclaim your voice of wisdom and express your true self freely.

Welcome the feeling of boundless creativity.

And if present,

Welcome the opposite feeling.

Welcome feeling uninspired,

Unimaginative.

Without thinking,

Just sensing and feeling.

And now return to the feeling of being creative and expressive.

Feel the throat chakra vibrating with this energy.

And now bring your awareness to the third eye chakra.

Feel the area between the eyebrows and about three inches in toward the center of the brain begin to glow and pulse with indigo light.

Feel the pituitary and pineal glands being awakened and rejuvenated deep inside the brain.

Welcome the experience of clarity of mind and inner vision.

And if present,

Welcome the opposite experience.

Welcoming the experience of brain fog,

Lack of insight.

Without thinking,

Just sensing and feeling.

And now return to the experience of clarity and insight.

Feel your third eye wide open and clear.

Rest in vast,

Spacious awareness.

If there is any chakra or corresponding area of your body that needs additional healing,

Bring attention to that area now.

See it bathed in healing light.

And now see a thousand-petaled lotus at the crown of the head.

Feel all the chakras spontaneously and effortlessly aligned.

See energy moving unimpeded upwards toward the crown chakra.

See the whole body surrounded and permeated by light.

Feel a profound sense of calm wash over you.

Feel self-energy expanding to every nerve and cell of your entire body.

Calm,

Curiosity,

Connectedness,

Courage,

Confidence,

Compassion,

Creativity,

And clarity.

Sense your wholeness.

Your deep connection to your innate healing power and your connection to the source of all life.

All boundaries and illusion of separateness disappearing.

Dissolve into oneness.

And now see a thousand-petaled lotus at the crown of the head.

Feel all the chakras spontaneously and effortlessly aligned.

From this place of deep stillness and energy,

From this place of deep stillness and integration,

Allow your entire being to respond spontaneously and effortlessly to my words.

I am free to explore,

Expand,

And experience the infinite potential unfolding from within me.

I let the radiant light of love melt and disperse the energy blocks in my body and mind.

I have entered a complete state of synergy and balance.

As you're ready to return to your eyes open state,

Take a few moments and welcome the feeling of gratitude for taking this time to experience your wholeness,

Health,

And healing.

The more often you go to your source,

The easier it is to return and the longer you can stay there.

As you're ready,

Open and close your eyes several times while feeling your wholeness.

Feel your body,

Senses open to the environment and sounds around you.

Imagine returning to your daily life and activities,

Embodying the qualities of self,

Calm,

Curiosity,

Connectedness,

Courage,

Confidence,

Compassion,

Creativity,

And clarity.

Affirm the truth that in every moment you always have within you the perfect response to each situation and circumstance in your life.

Take your time now,

Transitioning back into your everyday waking life at your own pace,

Your body fully awakening to its natural state of eyes open,

Awakening to its wakeful presence.

Attentive,

Awake,

Aware of your surroundings.

Come back fully when you're ready.