Yoga Nidra for Healing & Relaxation

Yoga Nidra Chakra Healing

Hello and welcome to the StillPoint meditation. My name is Debbie and today I’m going to be guiding you through a yoga nidra to bring balance and harmony to the systems and centres of energy within us.

If you’re newer to this type of meditation, yoga nidra is a systematic guiding of body and mind into a profound state of relaxation where it can almost feel as if you’re asleep. There’s nothing you need to do to try to cultivate this state of deep rest. Simply lie back, relax and allow your journey to unfold in whatever way it does.

Let’s begin

Take your pose of rest. And as you settle into the welcoming cocoon of blankets and cushions feel a quietude descending over the body and mind. This is your time. Time for you to journey layer by layer deeper within, to connect with your essence, with being, to nourish and give back to yourself the same loving kindness and energy you so effortlessly give to others again and again.

Now take your attention to your breath. Noticing the natural rhythm of your breath in this moment. Bringing your inner gaze to the inhale, the exhale. Feel the inhale rising, expanding, filling, the exhale releasing, softening. And as you attune to the peaks and valleys of your breath start to also notice the brief pause at the top before the exhale begins, the brief pause at the bottom, body empty before the inhale arises once more. Notice how the inhale replenishes, enlivens, the exhales softens. Let that endless, effortless dance of filling up and then letting go draw you inwards. The cadence of the breath a river and you floating gently on its current.

Now let awareness drift to the heart centre and take a moment to breathe and connect into the soft energy of the heart. This is the time for us to set our sankalpa, our heart felt intention for this practice. Anchored within the heart space, ask yourself, what is most heart felt desire? What do I want to feel more of or have manifest in my life right now? Then listen, listen to the whispers of wisdom from your highest self, that deep inner knowing, and let that formulate your sankapla, your intention for this practice using positive, present tense language, so words like I am, or I have.

Once you have your sankalpa, your intention, repeat it to yourself silently 3 times, and as you do I’d like you to imagine that it has already come true. What would your life look like, see it clearly in vivid detail and notice how it makes you feel to see your most heart felt desire realised. Let the feelings that arise flood into every part of you

Let your intention dissolve into the heart space and we’ll now begin a systematic journey of bringing relaxation and awareness throughout the body. As you rotate the inner gaze to each part, see feel and sense from the inside out.

Take your attention to your mouth. Feel the tongue, the teeth, the gums, the roof of the mouth, the sides of the mouth, the inside of the lips, the lower lip, the upper lip, both lips together. The jaw, the right cheek, left cheek, right ear, left ear, both ears together, right eye, left eye, both eyes together, right eyebrow, left eyebrow, eyebrow centre, forehead, crown of head, back of head, the whole head, is deeply relaxed, the neck, centre of the throat,

Right shoulder, upper arm, elbow, forearm, wrist, palm of hand, back of hand, right thumb, index finger, middle finger, ring finger, pinky finger, the centre of wrist, centre of elbow, the centre of right shoulder, centre of the throat

left shoulder, upper arm, elbow, forearm, wrist, palm of hand, back of hand, left thumb, index finger, middle finger, ring finger, pinky finger, the centre of the wrist, centre of the elbow, the centre of the left shoulder, centre of the throat,

centre of chest, solar plexus, the navel centre

the base of you, place between the sit bones, right hip, thigh, knee, calf, ankle, heel, sole of foot, top of foot, right big toe, second toe, third toe, fourth toe, pinky toe, ankle, knee, right hip, the base of you, place between the sit bones once more,

left hip, thigh, knee, calf, ankle, heel, sole of foot, top of foot, left big toe, second toe, third toe, fourth toe, pinky toe, ankle, knee, left hip, the base of you once more,

The navel centre, the solar plexus, the centre of the chest, centre of the throat, the eyebrow centre again

Now letting go of that I’d like you to take your attention to your breath, your soft natural breath. And we’re going to start to count the breath backwards from 27, inhale 27, exhale 27, inhale 26, exhale 26. Continue like that now with your breath. If you lose count don’t worry, the goal is not to get to zero, it is simply to be absorbed in the breath.

Now release the count but stay with the breath. On the next inhale start to see the breath like a golden river of light rising from the tailbone up the spine to the eyebrow centre, then from eyebrow centre down the spine on the exhale. Effortless, natural rise of the breath up the spine on the inhale, from eyebrow centre to base on the exhale. Breath flowing like a golden river of light up the spine inhale, down the spine exhale. Light travels up the spine inhale, down the spine exhale.

And let that dissolve we’re now going to experience opposites in the body. Let yourself fully experience each sensation

Start by feeling cold in the body, experience cold as if the whole body is made of ice

Now experience heat in the body, the whole body is hot as if under the blazing midday sun

Now experience heaviness in the body the whole body is made of lead and you drop further and further into the floor

Now experience lightness in the body, whole body is feather light and you let yourself drift up, knowing it is safe to do so

Now experience tension in the body, experience tension whole body is really tense. Now experience relaxation in the body, whole body is completely relaxed.

Now experience fatigue in the body, experience fatigue in the body, now experience energy in the body. Whole body is completely energized

Now experience imbalance in the body, whole body feels out of balance, now experience harmony in the body, whole body is completely in balance

Now experience alertness in the body, whole body is alert, awake. Now experience sleep in the body, whole body is deeply asleep.

Now I’d like you to bring your attention to the base of the spine and see and sense

A red inverted triangle red inverted triangle at the base of the spine

Now to the navel centre, area just below the belly, see and sense Orange waves at sunset orange waves at sunset rippling, flowing

Now to the solar plexus, see and sense a Bright golden sun, bright golden sun radiating, warming, filling

Now to the heart see and sense Green plants bursting into life, green plants bursting into life vibrant at the heart

Now to the throat, see and sense Drops of honey drops of honey liquid at the throat

Now to eyebrow centre, see and sense an Indigo lotus flower indigo lotus flower perception awakening at the eyebrow centre

Now to the crown, see and sense Violet coloured fire, violet coloured fire igniting at the crown

Now see and sense red, orange, golden sun, vibrant green, liquid honey, indigo and violet all connecting as one within you. Feel a beautiful sense of inner harmony, unity radiating out nourishing every river, channel and centre of energy, every cell and shadowed corner bathed with healing light. And as that healing light washes into every nook and cranny, every shadowed corner feel a sense that your entire being is becoming aligned, everything in balance once more, restored and recharged.

Now take your attention to your heart space once more. See the seed of your sankalpa planted deep in the rich soil of the heart. Using the same words repeat your sankalpa silently 3 times with feeling, trusting that it is already come into being.

Now it’s time for us to start to draw ourselves back. Visualise the room you’re in, the walls, the floor, where you are in the room, feel the weight of your body lying at rest, the points of contact where body is held by the support beneath you, now start to take some nice deep breaths in and long breaths out flooding the body with fresh energy. Send that energy out to your edges and start to gently wiggle fingers, toes, taking a big stretch now, full body yawn. And gently let yourself roll over to one side. Take your time to fully come back. Only opening the eyes when you feel ready to.