Experience Yoga Nidra Meditation

To best experience Yoga Nidra Meditation techniques...

• two or three hours after a meal

• use semi-darkness with the room temperature at your comfort level

• blanket to keep you warm

• may place pillows under the head and knee's

It's easy! Experience Nidra Meditations by recording the following step-by-step instructions. Turn on your recorder, and read aloud the following online script.

Begin by laying on your back in Savasana or corpse pose. For best results, make sure your spine is straight.

Take a deep breath, inhaling all the way down to the belly. Exhale completely by pulling the belly toward the spine. Repeat this several times until you feel comfortable. With each breath, feel as though your body is melting into the floor. Deep breath in. Deep breath out.

As you begin to relax, switch your deep breathing to a more natural, gentle, smooth rhythm. Then, take a couple of minutes and start to shift your awareness to different parts of your body and consciously relax them further. Keep your breath in its natural rhythm. Smooth and slow.

Once you feel relaxed and comfortable, move your awareness to each of the following area's and energy centers of your body. Settle your attention there for at least five breaths, longer if possible. Have a sense, an awareness, that you are breathing in and out of that specific Chakra and body part that you're focused on.

1. To experience Yoga Nidra Meditation, begin by resting your awareness at the base of your spine. This is the Muladhara Chakra or Root Chakra.

2. Have a sense that you are breathing in and out from this area. Breathe in. Breath out.

3. In your minds eye, visualize this Chakra as a four petal lotus. The petals are crimson in color and represent the four types of bliss.

4. Picture a bright yellow square or cube in the center of the lotus representing the Earth element.

5. In the center of the yellow cube is the start of an energy channel called the Sushumna Nadi where your Kundalini energy lies.

6. This subtle energy channel travels upward out of the Muladhara Chakra toward your head.

7. Visualize or have a sense of the energy within this Nadi as molten gold.

8. Inside your mind, silently repeat its mantra lam over and over. Feel as though you are breathing and chanting this mantra from this Chakra.

   
   

9. Now, gently, without forcing, move your awareness to the second Chakra located inside your body just below the naval and low back area.

10. Begin to have a sense that you are breathing from the Svadhisthana Chakra. Breathe in. Breath out.

11. Picture this Chakra with six red lotus petals.

12. Look inside and you'll see eight, inner, white lotus petals.

13. In the very center of this Chakra is the crescent Moon. Gently focus your attention here.

14. Visualize or have a sense of the Sushumna Nadi channel, containing the molten gold Kundalini energy, piercing this Chakra from below and traveling through it and upward toward your heart.

15. Inside your mind, silently repeat its mantra vam over and over. Feel as though you are breathing and chanting this mantra from this Chakra.

    
    

16. Now, experience Yoga Nidra by gently, without forcing, move your awareness to the third Chakra located inside your body above the naval and mid back area.

17. Begin to have a sense that you are breathing from the Manipura Chakra. Breathe in. Breath out.

18. Visualize and have a sense of this Chakra in this area. It has ten lotus petals. Their color are like rain clouds.

19. There is an upside down, red triangle in the center of this Chakra.

20. Visualize the Sushumna Nadi channel, containing the molten gold Kundalini energy, piercing this Chakra from below and traveling through it and upward toward your heart.
21. Inside your mind, silently repeat its mantra ram over and over. Feel as though you are breathing and chanting this mantra from this Chakra.

    
    

22. Now, gently, shift your attention to the fourth Chakra located in the heart region.

23. Visualize and have a sense that you are breathing from the Anahata Chakra. Breathe in. Breath out.

24. It has twelve, red lotus petals.

25. Visualize the Mandala of two interlacing triangles in the center of the Chakra. These two triangles are the color of smoke, the color of the flame of the soul.

26. Be aware of a steady flame inside this Chakra, unaffected by the wind and worldly activity. Focus on this flame.

27. Now, visualize the Sushumna Nadi channel, containing the molten gold Kundalini energy, piercing this Chakra from below and traveling through it and upward toward the top of your head.

28. Inside your mind, silently repeat its mantra yam over and over. Feel as though you are breathing and chanting this mantra from this Chakra.

    
    

29. Now, experience Yoga Nidra by gently, without forcing, move your attention to the firth Chakra, Vishuddha Chakra, located at the throat and neck.

30. Have a sense that you are breathing in and breathing out of this powerful energy center.

31. It has sixteen, smoky purple lotus petals.

32. Be aware of a white circle in the center of this Chakra.

33. Now, visualize the Sushumna Nadi channel, containing the molten gold Kundalini energy, piercing this Chakra from below and traveling through it and upward toward the top of your head.

34. Inside your mind, silently repeat its mantra ham over and over. Feel as though you are breathing and chanting this mantra from this Chakra.

    
    

35. Now, experience Yoga Nidra by gently, without forcing, move your attention to the sixth Chakra located between the eyebrows.

36. Visualize and have a sense that you are breathing from the Ajna Chakra. Breathe in. Breath out.

37. It has two, white lotus petals. One on either side.

38. In the center of this Chakra is an upside down triangle. In the center of that is the om symbol. See this symbol surrounded by sparks of light.

39. Now, visualize the sushumna Nadi channel, containing the molten gold Kundalini energy, piercing this Chakra from below and traveling through it and upward toward the top of your head.

40. Inside your mind, silently repeat its mantra om over and over. Feel as though you are breathing and chanting this mantra from this Chakra.

    
    

41. Now, gently move your awareness to the seventh Chakra located at the very top of your head.

42. Have that sense that you are breathing from the Sahasrara Chakra or crown Chakra. Breathe in. Breath out.

43. This supreme lotus has a thousand petals. They are white and tinged with the color of the rising sun.

44. Visualize the full Moon in the center of this Chakra. In the very center, see a "golden pot of nectar."

45. In your minds eye, slowly tip the pot of nectar upside down.

46. Feel this nectar of bliss flow down your Sushumna Nadi, rejuvenating and transforming your body.

47. Feel this nectar of bliss flowing throughout your body, out of the red lotuses of the palms of your hands and souls of your feet.

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These "experience Yoga Nidra Meditation" online instructions have the reputation for helping in certain disorders and illnesses, especially one's resulted from stress.

They are never a substitute for medical attention, though they may aid in the correction of some disorders.

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