Yoga Nidra & 7 Energies In Your Body (Chakras)

Three times.

You can notice first how your energy is right now.

By noticing your body and this pose.

Maybe you still feel the day in you.

Maybe you had a busy day and you still feel it a little bit.

Or maybe you had to rush to come here.

Or maybe you had a slow and relaxed day and you feel relaxed as well now here.

Just allow yourself to take a moment to check in with yourself.

Hey,

How am I doing right now?

How am I lying here?

Then comes for the most difficult part,

Accepting.

So whatever you are noticing right now,

You don't have to judge it or change it or fix it.

This is it.

You are totally perfect lying down here with whatever there is right now.

You can take it in your practice.

It's okay to feel restless.

It's okay to feel that your body is stiff or maybe there are places in your body that feel a little bit painful.

Allow it.

And maybe you notice a lot of thoughts.

Maybe you are a little bit like,

What can I expect of this yoga nidra practice?

Maybe you are thinking about themes in your life that are happening right now.

Just notice how are you right now in this moment.

And can you allow it?

Can you allow yourself to really be with it?

It can be nice to give yourself an intention,

A kind wish for yourself in how you want to be during this practice instead of what you want to accomplish or what you want to do.

Who do you want to be in this practice of lying down,

Doing nothing?

Maybe you have a wish like,

I want to let go of tension or maybe you have a wish of,

I want to accept how I am here right now.

Sometimes it helps to give yourself a wish as if it's already there.

I am calm,

I am open to every experience that is coming right now.

And if you have like one sentence or one word can also be okay,

Allow yourself to repeat that in yourself on the rhythm of your breath a couple of times.

It's planting a seed and then you let the process of growing go.

The controlling part.

From here you can start noticing the movement of your breath.

It's moving energy in your body like taking in something from the outside air and let it circulate through your body and on your out breath you let go again.

You release something of you again into the world.

So notice the movement of your breath.

And this breath is perfectly fine the way it is right now.

So if you notice,

Hey my breath is more up in my chest or I need to breath deeper or better let it go.

Accept your breath the way it moves through you right now.

And your breath is always there to remind you that you are here now.

So you can always return to your breath as an anchor.

When you get caught up in stories or feel restless or sleepy or something else comes up,

An emotion.

You can always return to the movement of your breath to come back in this moment.

And while you are here,

Lying here in this room between other people and the sounds around you,

You can notice how the world is always moving and you are here right now in stillness.

Letting go of controlling the outcome or how you want to feel.

Being in this moment.

But maybe you also notice that in your body there is also movement of a heartbeat,

An ever moving breath,

Maybe tingling sensations,

Tension,

Warmth.

And in the middle of it all there is a stillness of you here.

You can observe all the movement in you and around you.

You don't have to do anything about it.

Allowing yourself to surrender.

If you think you have surrendered,

Allowing yourself to surrender even more.

Noticing your whole body making contact with the mat underneath you and the parts of your body that make contact with the space around you.

The air,

The atmosphere.

Noticing your feet,

Your hands,

Your head resting and the movement of your breath.

And sometimes you can feel really heavy and sleepy.

Or that you are noticing that my voice is getting further and further away.

Maybe you notice that you are all ears and feel as if you can jump up every moment.

Feeling the energy right now in your body and allowing it to be the way it is right now.

Letting your awareness rest on this movement of your breath.

And then we are going to go to certain parts of our body with our awareness and attention and bringing in some visualization.

Sometimes you notice that you don't really see it or you are working really hard to get it let it go.

You don't have to do anything or accomplish anything.

You can be here and noticing whatever that comes and goes without judgment.

We are going to start at the base of our spine.

It's your tailbone.

Just observe if you can bring your awareness there.

Noticing what you feel there right now and if it's nothing that's fine too.

Just checking in with the part where your tailbone is the end of your spine.

And then you can visualize a flower,

A red flower at the base of your spine.

Moving on the rhythm of your breath.

Maybe you see the flower spreading its leaves on an in-breath and contracting again on an out-breath or something else.

Just noticing your red flower,

The color red and the flower at the base of your spine.

And the theme of this place is feeling safe and secure in this world.

Allowing yourself to take place in this world.

So right now you can allow yourself to really be here.

Maybe you can allow yourself to feel safe.

I feel safe.

I can be here in this resting pose.

Now bringing your attention to this red flower on the base of your spine.

And gently we move up in our body.

So from the base of our spine you can move up a little bit more in the pelvic area.

There in the middle.

You can visualize an orange flower.

And also this orange flower you can visualize it moving on the rhythm of your breath.

Ever flowing on the rhythm of your breath.

This orange color orange flower.

In the middle of your pelvic area.

Your back and bottom.

And here we are going to move into the world of emotions,

Of feelings.

Your creativity.

But also accepting your body the way it is right now.

So maybe you can allow yourself while focusing on this orange flower in the middle of your pelvic area to accept your body the way it is right now.

And enjoying your body.

Enjoying that you have a home in your body.

Just keep breathing and move along with whatever comes and goes and allow yourself to be here.

And gently move in your body a little bit more up above your navel.

And here we are going to a yellow flower moving there on the rhythm of your breath.

We call this area also the solar plexus area.

This yellow flower in your body as a visualization.

When we move to this part the energy winds that are connected with this part is more how you feel about yourself,

Your self esteem.

While you are visualizing this yellow flower maybe you can let in that you can trust yourself.

Like I said earlier you don't have to accomplish anything.

If you notice emotions coming up or maybe a little bit like hmm I don't like this.

That's okay too.

There is no wrong and right.

You can just allow everything.

Every energy moves through you.

Of emotions,

Of breath,

Thoughts.

Just keep breathing.

This orange yellow flower in your solar plexus area above your navel.

And then we gently move up through our body towards our heart.

The place of your heart and there you can visualize a green,

A vivid green flower moving on the rhythm of your breath.

Now we are at the place of your heart.

The place for compassion and kindness,

Love for yourself and the world around you.

While you are visualizing this green flower on the rhythm of your breath maybe you can let in that you can connect with love.

Love for yourself and love for others.

Just observing,

Noticing what happens if you let that in.

In this moment.

On the heart we are going to gently move more up towards our throat.

And now you can visualize a light blue flower moving on the rhythm of your breath in your throat area or maybe you feel it more on the back of your neck.

The place of communication in our body and not only talking but also listening.

Listening to our body,

Listening to others.

So while you are visualizing a light blue flower in your throat area,

Maybe you can let in that you can listen to your body,

Listen to yourself,

Your inner voice.

Just keep breathing,

Being here.

Allowing yourself to be with whatever comes and goes in this moment.

So gently from our throat area we are going to move into our head,

Into our brain.

More between our eyebrows,

The place between our eyebrows.

But then more inside your head.

Don't have to work hard,

If it is difficult don't work hard.

You can follow this lead but you can also go again and keep breathing.

Now we are going here,

You can visualize a flower,

It is more indigo,

The color indigo.

Blue purplish flower moving on the rhythm of your breath here.

And this place can be about being intuitive or really trust your instincts instead of listening to what others say.

While you are visualizing this indigo flower,

Maybe you can let in that you can be in contact with your intuition.

And keep breathing,

Being here,

Surrendering,

It is ok.

From this part in our brain we are going to move up towards the crown of our head.

And this part you can visualize a violet flower,

A really bright purple violet flower moving on the rhythm of your breath.

Where you are connected with the world around you and if you think bigger the universe around you.

And maybe you can let in while you are visualizing this violet flower.

I am one with everything around me,

I am connected.

Even if it don't always feel that way.

What if for a moment you can let that in?

Breathing here in stillness while the world around you is moving.

Comparing this world with other beings.

You can let this violet flower go and bring your awareness back again towards your whole body.

Allowing yourself a moment of rest,

Of being.

Keep breathing.

Allowing yourself to surrender to this moment.

If you think you surrendered,

You surrender more.

Noticing the movement of your breath.

How energy is moving through you on the rhythm of your breath.

The air that you take in and the circulation in your body and how you let go again.

Maybe you notice physical sensations or even emotions moving through you or thoughts.

It's so moving.

You can be there in stillness observing.

From there take a moment to remember the intention,

The wish you had for yourself in the beginning of this practice.

And let this intention flow through you on the movement of your breath for a couple of times.

Imagine you will hear the sound of the singing bowl three times as the end signal of this yoga knee drop.