Yoga Nidra With Music To Heal The Physical And Subtle Bodies

For your yoga nidra today,

Start by getting comfortable,

Either lying down or sitting supported if you like.

Choose any position that helps you relax in this moment.

Tuck a pillow or blanket under your head.

Set up your space so that your body can deeply relax for the next 20 minutes.

This is your time to rest,

Connect,

Discover,

Rejuvenate,

Or take whatever in that you would like.

You can cover your eyes here and make any adjustments that you need to help your body and mind release and rest.

Now drop into a state of non-doing.

Nothing to do here but to be receptive.

We'll take three deep breaths here.

On your inhale,

Breathe slowly into your belly.

And on your exhale,

Extending the exhale,

Sighing it out.

Breathe in into your belly.

Exhale,

Long sigh out,

Sinking deeper into the mat,

Deeper into the earth.

Breathe in.

Exhale sighing it out,

Releasing deeper.

Imagine now releasing any remaining tension,

Letting any tension leave that may be in your fingers,

Your arms,

Your shoulders,

Your back,

Your hips,

Your legs,

Your feet,

And your toes.

Releasing any remaining tension.

Throughout this practice,

Breathe in a calm,

Comfortable way.

You can watch your belly rise and fall and use your breath to help soothe your body and bring in rest.

Now,

I invite you to make a heartfelt resolve,

A sankalpa.

This can be your intention or guiding light throughout this practice.

An intention that resonates deep within the core of your being.

You can repeat your sankalpa three times now.

Releasing your sankalpa,

Knowing that it will be there to help guide your practice when it is needed.

We'll start with the rotation of consciousness.

As I call out different parts,

Imagine bringing the light of your consciousness to these body parts and then moving on to the next one.

Trusting that the light of your consciousness will bring the natural,

Healing,

Restorative energy that you need in this moment.

Bring your awareness to your right thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

The back of your hand,

The palm of your hand,

Wrist,

Forearm,

Elbow,

Bicep,

Tricep,

Shoulder,

Armpit,

Side of the ribcage,

Right waist,

Right hip,

Right thigh,

Back of the right leg,

Right knee,

Shin,

Calf,

Ankle,

Top of the right foot,

Heel of the right foot,

Sole,

Big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

Bring awareness to the entire right side of your body.

Moving to the left side,

Bring the light of your awareness to your left thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Back of the hand,

Palm,

Left wrist,

Forearm,

Elbow,

Bicep,

Tricep,

Shoulder,

Left armpit,

Left side of the ribcage,

Left waist,

Hip,

Thigh,

Back of the left leg,

Knee,

Shin,

Calf,

Ankle,

Top of the left foot,

Heel,

Sole,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Bring awareness to the entire left side of your body,

Entire left side of your body.

Now moving on to the back side,

Bring your awareness to your right glute,

Left glute,

Back of the hips,

Right kidney,

Left kidney,

Right shoulder blade,

Left shoulder blade,

Back of the ribcage,

Spine,

Bring your awareness to the entire back side of your body.

Now moving to the front side,

Bring your awareness to your groin,

Your low belly,

Your upper belly,

Right side of your ribcage,

Left side of your ribcage,

Right chest,

Sternum,

Left chest,

Right collarbone,

Left collarbone,

Throat,

Right side of your neck,

Left side of your neck,

Back of the neck,

Awareness to the entire front side of your body.

Moving to your face,

Bring your awareness to your chin,

Right side of your jaw,

Left side of your jaw.

Bottom lip,

Upper lip,

Your nose,

Right eye,

Left eye,

Right ear,

Left ear,

Right temple,

Left temple,

Your forehead,

Scalp and hair,

Bring your awareness to your entire body,

Awareness to your entire body,

To your entire right arm,

To your left arm,

Right leg,

Left leg,

Front of the body,

Back of the body,

Your head,

Entire body,

Bring your awareness to your entire body.

Moving to the subtle body,

We will take a journey through the seven main chakras.

If you feel any resistance towards these concepts,

I invite you to use your imagination and play with these ideas and see what happens.

We'll start at the base of the spine with the root chakra,

The muladhara chakra.

Its color is red and the sound associated with this chakra,

Its seed sound,

Is lam.

You can visualize at the base of your spine a ball of energy,

A spinning ball of red energy.

This chakra can invoke feelings of security and of being at home and safe.

You can mentally repeat the seed sound lam.

Lam lam lam lam lam lam lam.

Lam lam lam lam lam lam lam.

Lam.

Moving up the spine a couple of inches to the second chakra,

The svadhisthana chakra.

Its color is orange.

You can visualize here a spinning ball of orange energy just behind your groin area.

This chakra is associated with feelings of creativity and being able to bring forth your creation into the world.

Its seed sound is vam and you can repeat it mentally.

Vam vam vam vam vam vam.

Vam vam vam vam vam vam.

Moving now to the third chakra,

The manipura solar plexus chakra.

It is located at your core center in your spine.

Its color is a bright yellow like that of the sun.

It is associated with willpower and drive.

Visualize a spinning yellow ball of energy in your core center while repeating its seed sound ram.

Ram ram ram ram ram ram ram.

Moving up to the fourth chakra,

The heart center,

The anahata chakra.

The seat of your spiritual heart is located right behind your sternum.

Its color is green and it is associated with compassion and love.

Imagine a spinning ball of green in your heart center while repeating its seed sound yam.

Mentally repeating yam yam yam yam yam yam yam.

Yam yam yam yam yam yam yam yam.

Moving up to the fifth chakra,

The throat chakra,

The vishuddhi chakra.

Located right behind your vocal cords.

Its color is blue and it is associated with higher communication and truth.

You can visualize a spinning blue ball of energy right there in your throat.

Mentally repeating its seed sound hum.

Hum hum hum hum hum hum.

Now draw your awareness up to the third eye,

The asana chakra.

The seat of spiritual intuition.

Located in the pineal gland.

Its color is a deep,

Rich indigo.

Visualize a spinning ball of indigo energy located right at your third eye.

Its seed sound is om.

Mentally repeating om.

Draw your awareness now up to the seventh chakra.

The crown chakra,

The sahasrara chakra.

Located at the top of your skull.

Its color is violet.

It is a gateway and connection to the interconnectedness that you cannot see with your eyes.

To deeper spiritual knowledge.

Imagine a violet spinning ball of energy at your crown.

Its sound contains all sounds.

It is a silent om.

Silently repeating om.

Now you can imagine drawing that shakti energy up your spine.

Starting at the root,

Imagine a white beam of light shooting up to your crown.

Moving from the root chakra.

To the svarasthana chakra.

To the manipura solar plexus chakra.

To the anahata chakra.

To the vishuddhi chakra.

Third eye and up to the crown.

Imagine now that this white beam of energy that connects your root to your crown spreads.

Spreads to your fingertips.

Down to your toes.

Integrating with every cell of your body.

Watch as the sea of energy integrates with your entire body.

Now as we end our yoga nidra.

Start by bringing your awareness back into your physical body.

Feeling grounded and connected.

Take a few deep belly breaths here.

Watching your belly rise and fall.

Watching it rise and fall.

And as you're ready,

Start to bring some movement back into your body.

You can start by moving your fingers and toes.

Letting that movement spread to your arms and legs.

You can start to draw your knees in towards your chest.

Rolling over to your right side.

Take some time here as you come up to a comfortable seated position.

Draw your hands in towards heart center.

Reconnecting with your sankalpa.

Your commitment to a higher truth.

The practice of yoga nidra is now complete.

Om Shanti Shanti Shanti Hi.

Om Shanti Shanti Hi.