The Nidra For Anxiety Transmutation With Chakra Painting

Hi,

It's Amy.

Welcome.

This is Yoga Nidra for releasing anxiety with creativity.

A chakra healing visualization.

This experience will guide you into deep sleep.

I will not bring you out.

Simply allow yourself to rest fully.

As you settle in this evening,

Know that whatever you're feeling is natural.

Whether it's anxiety,

Worry,

Overwhelm.

There are sensations that are part of being human,

Especially as a woman who carries a lot.

But,

What you're experiencing is just right for you.

And remember,

What's right for you cannot be wrong.

In this space,

You are safe to trust the process and surrender to the healing power of the yoga of sleep.

Get uber comfortable,

Babe.

Find your shape.

Maybe close your eyes part way or all the way if it feels right.

Here,

There's no rush.

Simply be.

Let everything melt away.

Simply notice any thoughts or sensations.

And remember,

You are not alone.

And you are not them.

You are the one witnessing them.

Where there's no right,

No wrong.

Simply being.

Now,

Let's take a moment and gently release any lingering tensions in your body.

You have the choice to gently stretch your arms and legs out,

Reaching fingertips and toes in opposite directions,

As if you're preparing to paint a masterpiece.

Reach your fingers toward one end of the room and your toes toward the other.

Or just imagine doing so.

Lengthening your body,

Feeling the stretch without force.

Just a soft,

Fluid movement.

Resting your arms above your head.

And on your next inhale,

Once again,

Reaching fingertips and toes,

Lengthening your body,

Feeling the stretch without force.

Imagine your body melting into the surface beneath you.

Release.

And on your exhale,

Feel the tension release inside of you.

And as you exhale,

Feel the tension soften,

Too.

Last time now.

Reaching fingertips and toes in opposite directions,

As if painting.

If you prefer,

You can simply relax,

Stay still,

And sink deeper into the surface beneath you.

Softly release any tension,

Allowing your body to sink even deeper into relaxation.

Now,

Bring your attention to the support of your pillow.

As you take a deep breath in through your nostrils,

Gently.

On your exhale,

Feel your body relax deeply into the support of the pillow beneath your head.

And take another deep breath in through the nose.

This time,

Maybe sigh it out,

Feeling the weight of your head sink into the pillow,

Grounding it.

One more deep breath in through the nose.

On your lengthy exhale,

Feeling the fullness of surrendering into your pillow,

Allowing it to support you,

Letting go of any remaining tension.

With each natural breath,

Let the pillow hold you.

And guiding you,

Calling you into a deeper state of rest.

Sensing the coolness and comfort of the pillow,

Supporting your head as your body softens and releases.

Now,

Let's paint your sankalpa,

Your intention for this experience,

This is your creation,

Your energy.

In this abundant world,

Anything is possible.

You are the creator and master of your existence.

Your sankalpa should be positive,

Present,

And general.

Focusing on the here and now.

Perhaps something like,

I am here now.

Or,

I am witness to sensation.

Perhaps simply just,

I am.

Or,

I release anxious thoughts,

Feelings,

And sensations from my mind and body.

Or simply,

I release.

Whatever it is,

It should click with you and light you up inside.

Let's paint this intention on the canvas of your heart,

Babe.

Let it radiate from within.

It is your truth.

Feel the full body,

Yes,

Of your sankalpa.

A spark of your own creation.

Feel it now.

Sense it.

Repeat it a few times,

Silently,

To yourself.

Now that you're feeling fully relaxed,

Let's settle in even more.

Closing your eyes down if it feels right.

Taking a deep breath in through the nostrils.

Sighing it out.

Allowing the pillow to support you even more deeply.

Another gentle breath in.

Perhaps sighing it out.

Softening into the earth beneath you.

With each breath,

Softly releasing tension.

Allowing your body to sink deeper into relaxation.

Bring your attention now.

Let's focus on the space between your eyebrows,

Your third eye.

Your ajna chakra,

The mysterious command center.

And as you gently inhale through the nostrils,

I want you to imagine painting the breath down your spine,

From your third eye to the bottom of your spine.

And on your exhale,

Imagine the breath painting up the spine from the bottom,

Back to the third eye.

Continue this breath,

Allowing the breath to flow up and down the spine,

Like gentle brushstrokes.

And the inhale,

Breath moves from your third eye to the bottom of the spine.

Exhale,

Breath rises from the bottom,

Back to the third eye.

Natural breathing now.

Sensing you are relaxed,

Awake.

Letting go of your awareness,

Simply witnessing the breath.

Letting your natural breath now create the gentle brushstrokes.

Feel the energy moving smooth and effortless.

Simply being.

I invite you to create your own peace sanctuary.

This is a space that feels deeply nurturing and safe,

Authentic to you.

This space could be real or imagined,

Or simply a felt sense of peace,

Comfort,

And joy.

Imagine this space or this place oozing with comfort,

Deeply nourishing,

Calming,

And full of peace.

As you visualize this space,

Invite any sensations that arise to enter.

Instead of trying to push them away,

Simply welcome them with curiosity,

Like they are temporary visitors,

Not your identity.

Sensing into your peace sanctuary,

Feeling it now.

Knowing that it is always here for you to return to at any time,

Whether in this nidra or not.

Just as in life,

We witness sensations without needing to fix or change anything.

We can allow them to simply be.

Knowing that they will pass when they're ready.

Now,

Let's bring awareness to the sensations in your body.

Maybe you notice two opposing feelings.

One small sensation that feels like anxiousness or tension,

And another sensation that feels peaceful,

Soothing.

Now,

Can you hold both of those sensations in your awareness at the same time?

And what is that opposite sensation for you?

Is it a warmth in your hands?

A sense of calm?

Or gentle stillness in your heart?

Let's allow both sensations to exist side by side,

Without needing to fix or change a thing.

Noting they're simply sensations and they're allowed to coexist.

This is the essence of who you are,

Babe.

The one who witnesses sensations while resting deeply in peace.

Knowing you are your true nature.

The part of you that can hold space for whatever arises.

Recognize,

Witness,

And allow to pass with ease.

Now,

We'll softly breathe into each chakra,

Each energy center,

Allowing their colors to radiate with calm and ease,

Bringing balance to your energy.

At the base of your spine,

Gently bring your attention now to your root chakra.

Paint a deep red light here,

Grounding you like the earth beneath you.

Feel the energy expand,

Bringing a sense of safety and peace.

Safety,

Stability,

And calm.

Now,

Bring your focus just below your navel,

Babe,

To the sacral chakra.

And paint a soft orange light,

Filling your creative space.

Let this flow through you,

Bringing ease and gentle movement.

Focus now on the solar plexus chakra,

Above your navel,

And paint a warm yellow light,

Like the first rays of dawn.

Let this energy calm your confidence,

Bringing peace and clarity to your center.

Bring your attention now to the center of your chest,

Your heart chakra,

And brush a soft green light here,

Expanding with warmth and love.

Let this light spread,

Filling your heart with healing,

Compassion,

And openness.

Focus now on your throat chakra,

In the center of your throat.

Paint a calm blue light here,

Like a clear,

Soothing sky.

Let this energy relax your neck and jaw,

Allowing your truth to flow through you.

Let this light flow effortlessly.

Bring your focus to your third eye chakra now,

The ajna chakra,

Between your eyebrows,

And brush a deep indigo light,

Soft and glowing.

Let this energy awaken your intuition,

Calming your thoughts and clearing your mind.

Finally,

Bring your attention to your crown chakra,

At the top of your head.

Paint a soft violet or white light here,

Radiating from this space.

Feel the light expand,

Connecting you to your higher self and universal peace.

Resting here,

Bring your sankalpa,

Your intention,

Back into your awareness,

Without changing a thing,

And repeat it silently a few times to yourself.

And if you've forgotten,

Or don't have an intention,

Simply allow your higher self to take over,

Knowing that it always knows what's best.

Allowing these affirmations to wash over you like gentle brushstrokes.

I am the seer,

Not the doer.

I am pure love and light.

All that can never be done by my doing,

Can happen only in the non-doing presence of being.

I release what no longer serves me,

And make space for my highest and best timeline.

Letting the colors you've painted,

Gently integrate into your being.

And knowing your sankalpa has been planted at the sweet altar of your heart.

All is well,

And you are safe.

Nothing needs to be done.

It's all happening for you right now.

You are restored in perfect harmony,

And prepared to allow for restful sleep.

Gently drifting into sleep.

Knowing you are safe,

Supported,

And nourished.