When the mind is still,
The self reveals itself.
A quote from the Bhagavad Gita.
Welcome to this yoga nidra or yogic sleep for the seven primal chakras.
Lie down in shavasana comfortably on your back.
Allow yourself to get comfortable using a blanket or cushion if that supports you.
Arms relaxed by your sides,
Palms facing upwards,
Back of the neck long.
Feel your feet fall naturally apart.
Bring a soft smile to your face.
And gently close your eyes,
Inviting the mind and body to relax.
Take a moment to feel the support beneath you.
Notice how the earth is holding you effortlessly.
You don't need to change anything.
You simply get to have complete comfort.
For this time is for rest,
Awareness and gentle insight.
As you breathe,
Let your body soften,
Your mind quiet,
Your heart open.
Bring awareness to your natural breath.
Simply notice it just as it is.
No need to change or control it.
With each in-breath,
Imagine drawing in calm and clarity.
With each out-breath,
Release any tension,
Worries and tightness.
If the mind wanders,
That's okay.
Gently guide your attention back to the rhythm of your breath.
Allow the breath to guide you into deeper sense of ease and relaxation.
Let the body soften,
Let the mind settle,
The heart open.
Now bring your awareness to the body as we move through a gentle body scan.
Bring attention to your toes,
Notice any sensations there.
Slowly move your awareness up through your feet,
Ankles,
Calves,
Knees,
And toes.
And thighs,
Feel the weight of your legs resting on the floor.
Notice the support beneath you.
Now bring your awareness to your hips,
Pelvis and lower back.
Gently release any tightness here.
Move awareness to your abdomen and chest,
Noticing the soft rise and fall of the breath.
Feel your shoulders gently melt away from your ears.
Arms relaxed,
Hands and fingers soften.
Now bring awareness to your neck,
Jaw,
Face and the tiny muscles around your eyes.
Let them soften completely.
Allow your whole body to sink into stillness.
Notice the breath slowing down and allow it to flow in its own natural rhythm.
Silently repeat these gentle incantations as you rest in the body.
Toes and feet,
Root,
Ground.
Legs,
Strong,
Free.
Hips and pelvis,
Flow,
Ease.
Abdomen and chest,
Warm,
Open.
Shoulders and arms,
Release,
Light.
Hands and fingers,
Soft,
Calm.
Neck and face,
Peace,
Clear.
Let your entire body melt into deep rest and stillness.
We now bring gentle awareness to the seven energy centers of the body,
From the base of the spine to the crown of the head.
We begin with the root chakra,
Muladhara,
Located at the base of your spine.
Feel grounded,
Safe,
Supported.
Imagine a warm,
Red light,
Stable and strong.
Breathe in red,
Breathe out.
Sacral chakra,
Svadhisthana,
Bring awareness to the lower abdomen.
Invite flow,
Creativity and pleasure.
Visualize a soft orange glow,
Fluid and nurturing.
Breathe in orange,
Breathe out flow.
Moving on to solar plexus chakra,
Manipura,
Bringing your awareness to the upper abdomen.
Sense confidence,
Inner strength and personal power here.
See a warm yellow sun,
Radiating clarity.
Breathe in yellow,
Breathe out shine.
Moving on to heart chakra,
Anahata,
Bringing your awareness to the center of the chest.
Invite love,
Compassion,
Self-acceptance and trust.
Visualize a green light,
Gently expanding with each breath.
Breathe in green,
Breathe out open.
Throat chakra,
Visuddha,
Bring your awareness to the throat.
Your truth,
Expression,
Voice.
Imagine a calm blue light,
Clear and open.
Breathe in blue,
Breathe out clear.
Moving on to the third eye chakra,
Anya,
Bring awareness to the space between the eyebrows.
Your intuition,
Inner knowing,
Your insight.
See an indigo light,
Soft and deep.
Breathe in indigo,
Breathe out.
And finally the crown chakra,
Sahasra,
Bring your awareness to the crown of the head.
Sense connection to your higher self,
To something greater than you.
Visualize a violet or white light,
Vast and serene.
Inhale violet,
Exhale light.
Now allow all the colors and sensations of the chakras to blend into your entire being.
With each in-breath,
Feel energy rising from the root to the crown.
And with each out-breath,
Release anything that no longer serves you.
Breathe in energy,
Breathe out any tension.
Rest here for a few moments.
Relax,
Mind is calm,
Body is still,
Soul is shining,
Breath is natural.
Your whole self,
Here,
Resting in stillness.
Take a deep grounding breath in,
And a long nourishing breath out.
You may remain here in this relaxed state of being for as long as feels good for you.
Remember,
When the mind is still,
The self reveals itself.
Thank you for practicing yoga nidra for the 7 primal chakras together.
I'll see you again next time.
Namaste.
