Yoga Nidra For Sleep - Sacral Chakra Meditation

Hello,

I am Gabriella and you are listening to today's yoga nidra practice,

Connecting to our watery energy center of the sacral chakra and connecting to our breath.

If you're new to yoga nidra,

I recommend lying down in shavasana pose with your hands facing out either side of the body and your palms facing up to the sky.

If you set up a space with blankets and a cushion to keep yourself comfortable and warm,

I invite you to close down your eyes,

Tune into your body,

Become aware of your breath.

Nothing to do,

Simply observe your breath.

Notice the inhale and the exhale of your breath.

Closing down your eyes,

Tuning inside.

Yoga nidra is a practice that does not require any concentration.

Tuning out all distraction,

You focus on my breath as I guide you through today's meditation,

Connecting you to your creative center,

The sacral chakra.

I'd like you to imagine that you are completely surrounded in a bubble of golden light.

The bubble of golden light completely surrounds your body now.

You're going to visualize that there is water coming up through the floor in the room you're in and you're completely protected from this water with this energetic bubble of golden light so you can breathe easily.

The water isn't going to harm you.

I want you to visualize this water filling up slowly but surely into the room and rising to the surface to fill the whole room completely.

So it might take a few minutes for you to visualize this.

Depending on your breath,

Calmly breathing in and out through your nose,

Safe and protected in this bubble of light.

The topic we're going to be studying tonight is And when the water has fully filled your whole entire room,

I'd like you to bring your attention to the space two inches below your belly button,

Also known as the sacral chakra,

Which is the energy center of the element water.

It's the chakra that houses our creativity and our sexuality.

And I'd like you to take a moment to silently chant the mantra VAM,

VAM,

VAM,

To connect to this energy center of creativity,

To connect to our own inner waters.

So we'll repeat this silently to ourselves for a few minutes,

VAM,

VAM.

Perhaps you'd like to breathe in through your nostrils down to this area and exhale back up through your nostrils,

Breathing all the way down to your sacral and exhaling back up through your nostrils.

So,

VAM,

VAM,

VAM,

VAM,

VAM.

So,

VAM,

VAM,

VAM,

VAM,

VAM,

VAM,

VAM.

So,

VAM,

VAM,

VAM,

VAM,

VAM,

VAM,

VAM.

I'd now like you to visualize flashes of healing golden light in all the areas of the body that I reference.

So,

Sending these flashes of healing light to all the parts that I reference now.

Soles of the feet,

Ankles,

Both knees,

Both hips,

Chest,

Both wrists,

Elbows,

Both shoulder blades,

Lower back,

Spinal cord,

Neck,

Both ears,

Both eyebrows,

Top of the head,

Heart center,

Abdomen,

Back of both thighs,

Heels,

The palm of both hands,

Upper arms,

Top lip,

Bridge of nose,

Forehead,

Right thumb,

Forefinger,

Middle finger,

Ring finger,

Little finger,

Back of the right hand,

Palm of the right hand,

Right wrist,

Lower arm,

Right elbow,

Upper arm,

Right shoulder blade,

Armpit,

The whole right arm,

The whole right arm,

The whole right arm,

Becoming aware and relaxed.

Right side of body,

Right rib cage,

Right waist,

Right hip,

Pelvis,

Right thigh,

Right knee,

Right shin,

Calf,

Ankle,

Right heel,

Sole of foot,

Top of foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Third toe,

Fifth toe,

All five toes,

The whole right foot,

The whole right leg,

The whole right leg,

The whole right leg,

Becoming aware and relaxed.

The whole right side,

The whole right side,

The whole right side,

Becoming aware and relaxed.

Left thumb,

Forefinger,

Middle finger,

Ring finger,

Little finger,

Palm of the left hand,

Back of the left hand,

Left wrist,

All four fingers and thumb,

Forearm,

Left elbow,

Upper arm,

Left shoulder blade,

Armpit,

The whole left arm,

The whole left arm,

The whole left arm,

Becoming aware and relaxed.

Left side of body,

Left rib cage,

Waist,

Left hip,

Thigh,

Left knee,

Shin,

Calf,

Right knee,

Shin,

Calf,

Left ankle,

Heel,

Sole of foot,

Top of foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All five toes,

The whole left foot,

The whole left leg,

The whole left leg,

The whole left leg,

Becoming aware and relaxed.

The whole left side,

The whole left side,

The whole left side,

Becoming aware and relaxed.

Top of head,

Forehead,

Right temple,

Left temple,

Right eyebrow,

Left eyebrow,

Right eye socket,

Left eye socket,

Right eyeball,

Left eyeball,

Right eyelid,

Left eyelid,

The space between both brows,

Bridge of nose,

Right nostril,

Left nostril,

Right cheek,

Left cheek,

Right ear,

Left ear,

Right side of jaw,

Left side of jaw,

Chin,

Bottom lip,

Top lip,

Roof of mouth,

Tongue,

Back of throat,

Front of neck,

Right collarbone,

Left collarbone,

Right chest,

Left chest,

Right rib cage,

Left rib cage,

Abdomen,

Right hip,

Left hip,

Pelvis,

Cubic bone,

Right thigh,

Left thigh,

Right knee,

Left knee,

Right shin,

Left shin,

Right ankle,

Left ankle,

Top of foot,

Top of left foot,

The whole front side,

The whole front side,

The whole front side becoming aware and relaxed.

Back of head,

Back of neck,

Right shoulder blade,

Left shoulder blade,

Upper back,

Middle back,

Lower back,

Spinal cord,

Right glute,

Left glute,

Right back of thigh,

Left back of thigh,

Right back of knee,

Left back of knee,

Right calf,

Left calf,

Right back of ankle,

Left back of ankle,

Right heel,

Left heel,

The whole underside,

The whole underside,

The whole underside becoming aware and relaxed.

The whole head,

Both arms,

Torso,

Both legs,

Both feet,

The whole spine,

The whole entire face,

The whole entire body,

The whole entire body,

The whole entire body becoming aware and relaxed.

Now I'd like you to bring an intention for today's practice to your mind's eye.

Perhaps there is an affirmation you've been practicing already in yoga nidra.

This affirmation is something that you can practice regularly using yoga nidra.

So when you have this affirmation,

It can be an intention for this practice or something broader.

You can repeat it to yourself three times.

I'd now like you to bring your attention to your breath and focusing on the sacral chakra which is situated below your navel.

I'd like you to count down your breath from twenty-one,

Breathing down into the centre below your navel,

Inhaling twenty-one through your nose and down to your sacral,

Exhaling twenty-one from your sacral and out to your nose,

Inhaling twenty all the way down to your sacral,

Exhaling twenty all the way out through your nose.

If you lose your count along the way,

You can start from the beginning again.

If you finish before my count,

You can start from the beginning again.

Inhaling twenty-one to the navel centre,

Exhaling twenty-one,

Inhaling twenty,

Exhaling twenty all the way out through your nose,

Inhaling twenty-one,

Exhaling twenty-one,

Exhaling thirty-four,

Exhaling twenty-five,

Exhaling thirty-six,

Exhaling thirty-seven,

Exhaling You You You You You You You You You Now we're going to bring our breath to focus on our throat center So inhaling to our throat 21 exhaling from our throat 21 Inhaling to our throat 20 exhaling from our throat 20 and so on You You You You You You Now I'd like you to bring your focus of attention to your nostrils and inhaling 21 exhaling 21 inhaling 20 exhaling 20 and so on You You You You With your focus still on your nostrils I would now like you to inhale through your right nostril and exhale from your left nostril Inhale through your left nostril and exhale through your right nostril Inhale through your right nostril Exhale through your left nostril Inhale through your left nostril exhale for your right nostril inhaling for the count of four,

Exhaling for the count of six and we'll do this for a few minutes.

You can release the breath now.

Next we're going to imagine that our body is becoming heavy like a piece of steel.

Imagine your body becoming like steel,

Feeling the weight of your body on the surface that you're lying on,

Feeling the heaviness of metal of steel now.

Imagining every bone as steel,

Imagining all your muscles and ligaments turning to steel.

Now imagining your body is turning to cotton,

You're feeling the weight of your body lift and transform into cotton,

You're feeling the softness of your bones on the surface that you're lying on.

You can feel your skin turning to cotton and your muscles and your ligaments and your legs and your arms and your head and your torso all turning to cotton now.

I'd now like you to imagine there's a warm fireplace in your room and the temperature is rising in the room.

You're feeling the heat emanate through your body,

Through every cell of your body is becoming warm now.

Feeling the heat throughout your whole body.

So so now you're imagining the air conditioning on in your room,

You're feeling this coolness of air surround you now,

Cooling your body down,

Imagining your body is becoming cooler with this cold air that surrounds you.

So so so now I'd like you to visualize the feeling of pain,

Noticing the sensations of pain in your body now,

Becoming aware of feelings and sensations of pain.

So now releasing the visualization,

I'd like you to bring awareness to your body lying on the surface,

Whether it's the floor or a bed,

Becoming aware of all the parts of your body that are touching this surface now,

Feeling your skin touching the surface,

Perhaps your skin touching the clothing you're wearing.

So I'd now like you to bring your focus of attention to your mind's eye,

Becoming aware of the space between your eyebrows,

Visualizing a screen open up in this space,

Becoming aware of this space now.

I'd like you to visualize a mountain,

You can notice the green grass that surrounds the mountain,

Perhaps some trees growing up the side of the mountain and large rocks and boulders that surround it.

We're going to walk up the path together,

This stony rocky path,

Heading to the top of the mountain,

Taking in the views of the rolling hills surrounding us and feeling the crisp cool air on our skin as we take the climb up to the top of the mountain.

Noticing the birds flying in the sky above us,

Noticing a lake over in the distance to our right,

Following the winding trail of this path up to the top of the mountain,

And then following the winding trail of this path up to the top of the mountain.

Noticing a castle far into the distance.

And as you reach the top of the mountain,

You're going to notice that there is a door and you're going to open this door and notice a slide.

This slide will take you back down the mountain from the reverse side.

So you sit on the slide and travel down to the bottom of the mountain.

Sit on the slide and travel down to the bottom of the mountain,

Taking in the sights from the other side as you go.

So when you arrive down the side of the slide,

You're going to find yourself back in your room and you're going to slowly place yourself back into the bed or on the floor where your body lies and reconnect back to your body,

Allowing yourself to fully connect back to your body now,

Safe and protected,

Still surrounded in this golden light.

Taking a moment to feel the sensations of your body with your eyes closed,

Perhaps wriggling your fingers and your toes,

Becoming aware of the sensations in your body,

Any sounds that you hear in the room or outside the room.

So so and reminding yourself of your intention today and reciting that to yourself three times silently before we close today's practice.

And as this is a yoga need of a sleep session,

I won't call you to seat it.

I invite you to connect with your body,

Maybe give yourself kind of a little tap with your arms down your body,

Just feeling your limbs,

Your arms,

Your chest,

Maybe some of your legs,

Giving them all a little squeeze,

Giving them squeezes of thanks for the practice today and for the relaxation,

Just bringing that sensation back into your body before you settle down for the night.

And we're going to close the practice with one om.

So on the next inhale to begin.

Namaste.