Yoga Nidra for the Root Chakra
(Internalization)
Prepare for the practice of Yoga Nidra by lying on your back in savasana . . . etc. (see other Yoga Nidra scripts for complete intro)
Lying in a comfortable position take a deep breath.
As you empty your mind of all other thoughts, visualize yourself rooted to the ground.
Take a deep breath in and on exhale think "I am rooted" do this atleast two more times
Take another death breath and pull it down through your body to the very base of your spine, the seat of the first chakra, Muladhara.
Say to yourself mentally "I am safe, stable and secure"
Inhale safety and exhale stability
Inhale stability and exhale security
Inhale security and exhale safety
On the exhale relax all the muscles in your toes, feet and legs.
Notice all the points your body connects to the earth. Feel supported across the entire body. Feel the feet supported, legs supported, . . . etc.
.
Feel the energy at the tailbone, the base of the spine.
Focusing at the base of the spine, imagine that with each breath in energy collects and builds up there.
Continue to relax, and sense the feelings in the coccyx, perineum, anus, and deep inside the pelvic cavity, the foundation of your body.
Sensing the root center, breathe as if the earth's energy is coming directly into you from below. Allow the energy to build, like a growing, magnetic force.
Feel the weight of the attachment to the earth: its gravitational pull on the body. Feel gravity pulling you down towards dense earth.
Be aware of your pelvic area, legs, and feet.
Feel the density of your bones, the core and support structure of your body, minerals taken up from the earth and deposited inside you, compacted by gravity, formed against the pull of the earth.
Become aware of the primitive self.
Become aware animal-instinctual and reactive behavior within the self.
Become aware of survival drives, such as hunger and fear.
Feel isolated and fiercely individual.
Become like an infant, identify solely with the body, and exist in a sensory, material realm of action and response.
Experience the self at the center of everything that happens.
Remember loving to eat and sleep.
Remember Fear and Pain
Think only of self-preservation.
Become aware of greed or aggression.
Know the "dark" side, and the potential for "small- mindedness,"
Know the animal instincts, and primitive tendencies.
Fully accept that the self as a creature of habits and needs, rooted in the earth.
Continuing to breathe in and out through the lowest nerve plexus, allow the body to begin to feel that it is in a safe place.
feel secure and comfortable enough to let go of your protection.. to relax, and sigh.
As your breath pulls up the Earth's energies, picture at the root center a 4 petaled red lotus. Inside the lotus is a yellow square. Inside this square is red downward pointing triangle,
Notice now that . Inside, the triangle is a coiled serpent. The serpent is sleeping...
Warm the lotus, the square , and the triangle to wake up the serpent
Wake the serpent to let the Kundalini energy rise
Feel the connection to all that is around
Feel your life force expand as it absorbs safety, security and stability from the core of the earth. Allow this feeling to grow.
Gather the energy at the root chakra.
Move forward on life’s path with a stable foundation.
Realize Safety, security and stability in life allow for forward movement with confidence and connection to the true self
(Sankalpa)
With In the true self find the sankalpa
A sankalpa is a short positive, statement in the present or future tense (etc. . .)
If you don't have a Sankalpa for today simple say "I am safe, stable and secure"
Repeat this statement or your sankalpa 3 x mentally with the exact same wording and the belief that it will come true
(Body Rotation)
Imagine the body as a dark fertile soil where a beautiful garden will be planted. When a body part is named place a seed on the body part letting it absorb into the body to root and grow
gently place a seed or the right hand thumb, index finger . . . (body rotation as usual)
place a root on the buttocks, lower back, middle back, upper back, right shoulder blade, etc . . .
Now gently water the whole right arm, whole left arm, whole right leg, whole left leg, whole front of the body, whole back on the body
Now shine sunlight on the whole body together, the whole body together, and watch the garden grow
Breath Awareness
Come back to the breath. Come back to natural breath
Contract the muscles that are between the anus and the genitals to stimulate the Root Chakra.
At each inhalation, contract these muscles inward, at each exhalation, relax. Repeats this several times
(pause)
Now focus on the base of the spine, imagine that with each breath, energy collects and builds up there.
Continue to relax, and sense the feelings in the coccyx, perineum, anus, and deep inside your pelvic cavity, the foundation of your body.
Sensing your root center, breathe as if the earth's energy is coming directly into you from below. Allow the energy to build, like a growing, magnetic force.
Breath in and out through the tailbone .... counting backwards from 18 to 0 with awareness of breath at the tailbone
Inhaling 18
Exhaling 18
Inhale prana into your spinal column and visualize it flowing deep down into the base of the column.
imagine that you are looking down into your tailbone and this light is radiating out with the hues of red and orange as it spreads up.
See it fill the lower part of your abdomen and buttocks and hips, healing all those parts of your body, including the genitals, bladder, colon, uterus, prostate.
When you exhale, visualize that it removes all toxins and waste from all of these areas. Inhale and exhale
(OPPOSITES)
Danger
Recollect an experience of danger, ant kind of danger you have experienced in life . . .
Everyone has experienced atleast a moment of danger
Remember the danger, feel the danger
Try to make the experience of danger as clear as possible
deepen your awareness and feel the danger intensely. . acutely
Continue to concentrate on the experience of danger
Safety
Try to experience the feeling of safety, any moment of safety
Concentrate and remember the feeling of being safe
Recall that experience of being safe and try to develop it
Recollect this feeling and relive it, make it vivid
Awaken the feeling of safety
Instability
Now remember a time when you felt unstable, this can be either a physical or mental experience
Remember the instability, remember the feeling of being off balance, unstable
Deepen you awareness of being unstable, off balance
Make it vivid, see it clearly
Now come to the opposite emotion of
Stability
Remember a time when you felt stable, this can be a physical or mental sensation
Remember the stability
Remember the feeling and relive it see it clearly
Awaken to the feeling of being stable
(Visualization)https://www.youtube.com/watch?v=KhcKt_gDMhY
Bring awareness to chiddakasha the mind space in front of the closed eyes . . .
In the chiddakasha Visualize a beautiful place in nature you would like go
Allow your energy to be in this beautiful place in nature
Now that you have found you place
Remember a time in your life that you were insecure, Allow yourself to feel insecure. ASk yourself What are you insecure about.
Is it making decisions, in public, socializing, career relationship.
Allow yourself to experience what you feel like when you are insecure
In this beautiful safe space in nature call forth a guide, god, guardian angel, protector, friend
Let your guide show you what you need to see why you are insecure
Ask your to show you what you are
shown what you need to let go of why you are insecure
A Memory may come forward or former you that comes forward or many former yous
Whatever presents itself allow yourself
Fully understand the reasons why you developed insecurity in within your being
Allow yourself to wrap your loving energy around the former you
Love and support the former you
Allow yourself to have compassion and gratitude
Have gratitude for learning the lesson of letting go
Appreciate what the are going through
Tell them you are ready to release this old feeling of insecurity
Identify for source that is what I am ready to let go of and this is what I am ready to let go
Let go with former yous
Say to your guides "I know longer want to feel these feelings, I know longer want to be held prisoner by these feelings"
Let the energy leave the body and feel the feelings of body
Your willingness to let go allows the energy to leave your body
Wrap your loving energy around any former yous that come in feeling compassion love and support
Sit in your beautiful place in nature and let any former yous sit with you.
Notice in front of you there is a beautiful energy forming
This is the true soul you before you came into a body
Notice all the beautiful qualities you brought into this life
Notice what you are like without human conditioning
What are you like: dancing, creative, intelligent. What makes up the beautiful you
What gifts to you bring into the world
Feel how loving you are
Allow the beautiful energy to flow into you and any former yous that came forward
Appreciate how amazing you are and the amazing qualities that make up you.
Source wisdom, strength, power, unconditional lve
Feel self appreciation for the uniqueness of you.
Feel within your root chakra that you are stable, secure and safe
Allow yourself a live where you are grounded and supported
Feel this and take a nice deep breath and solidify the soul you into the body.
(Sankalpa)
Come back to the sankalpa
(Externalization)
Feel safe, supported, and secure
Come back to the base of the spine and notice the snake has gone back sleep there
Remember the 4 petalled lotus at the base of the spine and the yellow square and red downward pointing triangle in the square.
Become aware of the primitive self.
Become aware animal-instinctual and reactive behavior within the self.
Become aware of survival drives, such as hunger and fear.
Realize that you are safe and free for harm and the primitive self is secure and protected
Feel connected to everyone and everything
Experience yourself as part of everything that happens.
Let go of Fear and pain
Feel love and compassion
Feel safe, secure and stable
Say to yourself mentally "I am safe, stable and secure"
Inhale safety and exhale stability
Inhale satbility and exhale security
Inhale security and exhale safety
Be aware of your pelvic area, legs, and feet.
Feel the density of your bones, the core and support structure of your body, minerals taken up from the earth and deposited inside you, compacted by gravity, formed against the pull of the earth.Feel the weight of the attachment to the earth: its gravitational pull on the body. Feel gravity pulling you down towards dense earth.
Be aware of your pelvic area, legs, and feet
Feel the weight of the attachment to the earth: its gravitational pull on the body. Feel gravity pulling you down towards dense earth.
Continue to relax, and sense the feelings in the coccyx, perineum, anus, and deep inside the pelvic cavity, the foundation of your body.
Feel the energy at the tailbone, the base of the spine.
Notice all the points your body connects to the earth. Feel supported across the entire body. Feel the feet supported, legs supported
Come back to the breath
Extend the breath from the head to the tailbone
Extend the breath from the tailbone to the toes
Inhale deeply
Exhale fully
Inhaling and exhaling deeply and fully
Say to yourself mentally this practice of yoga nidra is now complete . . . Keep the eyes closed .....etc.
(Internalization)
Prepare for the practice of Yoga Nidra by lying on your back in savasana . . . etc. (see other Yoga Nidra scripts for complete intro)
Lying in a comfortable position take a deep breath.
As you empty your mind of all other thoughts, visualize yourself rooted to the ground.
Take a deep breath in and on exhale think "I am rooted" do this atleast two more times
Take another death breath and pull it down through your body to the very base of your spine, the seat of the first chakra, Muladhara.
Say to yourself mentally "I am safe, stable and secure"
Inhale safety and exhale stability
Inhale stability and exhale security
Inhale security and exhale safety
Notice all the points your body connects to the earth. Feel supported across the entire body. Feel the feet supported, legs supported, . . . etc.
.
Feel the energy at the tailbone, the base of the spine.
Focusing at the base of the spine, imagine that with each breath in energy collects and builds up there.
Continue to relax, and sense the feelings in the coccyx, perineum, anus, and deep inside the pelvic cavity, the foundation of your body.
Sensing the root center, breathe as if the earth's energy is coming directly into you from below. Allow the energy to build, like a growing, magnetic force.
Feel the weight of the attachment to the earth: its gravitational pull on the body. Feel gravity pulling you down towards dense earth.
Be aware of your pelvic area, legs, and feet.
Feel the density of your bones, the core and support structure of your body, minerals taken up from the earth and deposited inside you, compacted by gravity, formed against the pull of the earth.
Become aware of the primitive self.
Become aware animal-instinctual and reactive behavior within the self.
Become aware of survival drives, such as hunger and fear.
Feel isolated and fiercely individual.
Become like an infant, identify solely with the body, and exist in a sensory, material realm of action and response.
Experience the self at the center of everything that happens.
Remember loving to eat and sleep.
Remember Fear and Pain
Think only of self-preservation.
Become aware of greed or aggression.
Know the "dark" side, and the potential for "small- mindedness,"
Know the animal instincts, and primitive tendencies.
Fully accept that the self as a creature of habits and needs, rooted in the earth.
Continuing to breathe in and out through the lowest nerve plexus, allow the body to begin to feel that it is in a safe place.
feel secure and comfortable enough to let go of your protection.. to relax, and sigh.
As your breath pulls up the Earth's energies, picture at the root center a 4 petaled red lotus. Inside the lotus is a yellow square. Inside this square is red downward pointing triangle,
Notice now that . Inside, the triangle is a coiled serpent. The serpent is sleeping...
Warm the lotus, the square , and the triangle to wake up the serpent
Wake the serpent to let the Kundalini energy rise
Feel the connection to all that is around
Feel your life force expand as it absorbs safety, security and stability from the core of the earth. Allow this feeling to grow.
Gather the energy at the root chakra.
Move forward on life’s path with a stable foundation.
Realize Safety, security and stability in life allow for forward movement with confidence and connection to the true self
(Sankalpa)
With In the true self find the sankalpa
A sankalpa is a short positive, statement in the present or future tense (etc. . .)
If you don't have a Sankalpa for today simple say "I am safe, stable and secure"
Repeat this statement or your sankalpa 3 x mentally with the exact same wording and the belief that it will come true
(Body Rotation)
Imagine the body as a dark fertile soil where a beautiful garden will be planted. When a body part is named place a seed on the body part letting it absorb into the body to root and grow
gently place a seed or the right hand thumb, index finger . . . (body rotation as usual)
place a root on the buttocks, lower back, middle back, upper back, right shoulder blade, etc . . .
Now gently water the whole right arm, whole left arm, whole right leg, whole left leg, whole front of the body, whole back on the body
Now shine sunlight on the whole body together, the whole body together, and watch the garden grow
Breath Awareness
Come back to the breath. Come back to natural breath
Contract the muscles that are between the anus and the genitals to stimulate the Root Chakra.
At each inhalation, contract these muscles inward, at each exhalation, relax. Repeats this several times
(pause)
Now focus on the base of the spine, imagine that with each breath, energy collects and builds up there.
Continue to relax, and sense the feelings in the coccyx, perineum, anus, and deep inside your pelvic cavity, the foundation of your body.
Sensing your root center, breathe as if the earth's energy is coming directly into you from below. Allow the energy to build, like a growing, magnetic force.
Breath in and out through the tailbone .... counting backwards from 18 to 0 with awareness of breath at the tailbone
Inhaling 18
Exhaling 18
Inhale prana into your spinal column and visualize it flowing deep down into the base of the column.
imagine that you are looking down into your tailbone and this light is radiating out with the hues of red and orange as it spreads up.
See it fill the lower part of your abdomen and buttocks and hips, healing all those parts of your body, including the genitals, bladder, colon, uterus, prostate.
When you exhale, visualize that it removes all toxins and waste from all of these areas. Inhale and exhale
MANTRA
Bring attention to the perineum, the flat space between the anus and the genital area.
Allow the attention to find the space, and to get settled into it.
Allow the attention to find the space, and to get settled into it.
Allow the mantra Lam to arise repeatedly in your mind field, silently. Allow it to repeat at its own natural speed. Perhaps it comes 5-10 times and wants to pause, or maybe it wants to come continuously. If it pauses, allow it to return in its own time.
The mantra may move quickly or slowly.
Keep the attention on the perineum; this is very important.
That space might be tiny, such as a pinpoint, or it might be several inches across.
.
Keep the attention on the perineum; this is very important.
That space might be tiny, such as a pinpoint, or it might be several inches across.
.
Repeat the Mantra Lam
(OPPOSITES)
Danger
Recollect an experience of danger, ant kind of danger you have experienced in life . . .
Everyone has experienced atleast a moment of danger
Remember the danger, feel the danger
Try to make the experience of danger as clear as possible
deepen your awareness and feel the danger intensely. . acutely
Continue to concentrate on the experience of danger
Safety
Try to experience the feeling of safety, any moment of safety
Concentrate and remember the feeling of being safe
Recall that experience of being safe and try to develop it
Recollect this feeling and relive it, make it vivid
Awaken the feeling of safety
Instability
Now remember a time when you felt unstable, this can be either a physical or mental experience
Remember the instability, remember the feeling of being off balance, unstable
Deepen you awareness of being unstable, off balance
Make it vivid, see it clearly
Now come to the opposite emotion of
Stability
Remember a time when you felt stable, this can be a physical or mental sensation
Remember the stability
Remember the feeling and relive it see it clearly
Awaken to the feeling of being stable
(Visualization)https://www.youtube.com/watch?v=KhcKt_gDMhY
Bring awareness to chiddakasha the mind space in front of the closed eyes . . .
In the chiddakasha Visualize a beautiful place in nature you would like go
Allow your energy to be in this beautiful place in nature
Now that you have found you place
Remember a time in your life that you were insecure, Allow yourself to feel insecure. ASk yourself What are you insecure about.
Is it making decisions, in public, socializing, career relationship.
Allow yourself to experience what you feel like when you are insecure
In this beautiful safe space in nature call forth a guide, god, guardian angel, protector, friend
Let your guide show you what you need to see why you are insecure
Ask your to show you what you are
shown what you need to let go of why you are insecure
A Memory may come forward or former you that comes forward or many former yous
Whatever presents itself allow yourself
Fully understand the reasons why you developed insecurity in within your being
Allow yourself to wrap your loving energy around the former you
Love and support the former you
Allow yourself to have compassion and gratitude
Have gratitude for learning the lesson of letting go
Appreciate what the are going through
Tell them you are ready to release this old feeling of insecurity
Identify for source that is what I am ready to let go of and this is what I am ready to let go
Let go with former yous
Say to your guides "I know longer want to feel these feelings, I know longer want to be held prisoner by these feelings"
Let the energy leave the body and feel the feelings of body
Your willingness to let go allows the energy to leave your body
Wrap your loving energy around any former yous that come in feeling compassion love and support
Sit in your beautiful place in nature and let any former yous sit with you.
Notice in front of you there is a beautiful energy forming
This is the true soul you before you came into a body
Notice all the beautiful qualities you brought into this life
Notice what you are like without human conditioning
What are you like: dancing, creative, intelligent. What makes up the beautiful you
What gifts to you bring into the world
Feel how loving you are
Allow the beautiful energy to flow into you and any former yous that came forward
Appreciate how amazing you are and the amazing qualities that make up you.
Source wisdom, strength, power, unconditional lve
Feel self appreciation for the uniqueness of you.
Feel within your root chakra that you are stable, secure and safe
Allow yourself a live where you are grounded and supported
Feel this and take a nice deep breath and solidify the soul you into the body.
(Sankalpa)
Come back to the sankalpa
(Externalization)
Feel safe, supported, and secure
Come back to the base of the spine and notice the snake has gone back sleep there
Remember the 4 petalled lotus at the base of the spine and the yellow square and red downward pointing triangle in the square.
Become aware of the primitive self.
Become aware animal-instinctual and reactive behavior within the self.
Become aware of survival drives, such as hunger and fear.
Realize that you are safe and free for harm and the primitive self is secure and protected
Feel connected to everyone and everything
Experience yourself as part of everything that happens.
Let go of Fear and pain
Feel love and compassion
Feel safe, secure and stable
Say to yourself mentally "I am safe, stable and secure"
Inhale safety and exhale stability
Inhale satbility and exhale security
Inhale security and exhale safety
Be aware of your pelvic area, legs, and feet.
Feel the density of your bones, the core and support structure of your body, minerals taken up from the earth and deposited inside you, compacted by gravity, formed against the pull of the earth.Feel the weight of the attachment to the earth: its gravitational pull on the body. Feel gravity pulling you down towards dense earth.
Be aware of your pelvic area, legs, and feet
Continue to relax, and sense the feelings in the coccyx, perineum, anus, and deep inside the pelvic cavity, the foundation of your body.
Feel the energy at the tailbone, the base of the spine.
Notice all the points your body connects to the earth. Feel supported across the entire body. Feel the feet supported, legs supported
Come back to the breath
Extend the breath from the head to the tailbone
Extend the breath from the tailbone to the toes
Inhale deeply
Exhale fully
Inhaling and exhaling deeply and fully
Say to yourself mentally this practice of yoga nidra is now complete . . . Keep the eyes closed .....etc.
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