Yoga Nidra for Healing.
Prepare your body by lying on top of the ground or the bed.
Cover the body with a blanket as your body temperature may drop.
Use a low pillow under your head.
The head and neck are straight.
The palms are three to six inches away from the body.
The feet are about a foot to a foot and a half apart.
Now with your eyelids closed,
Become aware of your body lying on top of the ground.
Become aware of your breath as it moves in and out of your body.
With your eyelids closed,
Gaze into the center of your forehead into the space of your mind and imagine there's nothing but space.
As you gaze inward,
Scan now the phase of life that you are in.
Identify an aspect of your life that you would like to improve upon.
You know where you are in this phase of your life.
Create a short positive phrase for an aspect of your life that you would like to improve upon such as,
I will eat healthier.
I will take time to relax.
Or I meditate five times a week.
You know what you need for this phase of your life.
Create your own phrase.
And repeat it in your mind three times.
Now let's move your awareness around your body.
As I refer to a part of your body,
Mentally echo it to yourself.
Repeat it in your mind.
Simultaneously move your awareness to that part of your body.
Your body is relaxed and still.
Your mind moves.
Move your awareness to your right thumb,
Right second finger,
Right third finger,
Fourth finger,
Fifth finger,
Back of the right hand,
Right palm,
Right wrist,
Right forearm,
Right elbow,
Right upper arm,
Right shoulder,
Right waist,
Right hip,
Right thigh,
Right knee,
Right calf,
Right ankle,
Top of the right foot,
Sole of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Become aware of the left side,
Your left thumb,
Left second finger,
Left third finger,
Left third finger,
Fourth finger,
Fifth finger,
Back of the left hand,
Left palm,
Left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left shoulder,
Left waist,
Left hip,
Left thigh,
Left knee,
Left calf,
Left ankle,
Top of the left foot,
Sole of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Become aware of the back of the body,
The right buttock,
Left buttock,
Right shoulder blade,
Left shoulder blade,
The entire spine,
Back of the neck,
Back of the head,
Top of the head,
The forehead,
The right eyebrow,
The left eyebrow,
The right eyeball,
Left eyeball,
Right ear,
Left ear,
Right nostril,
Left nostril,
The upper lip,
Lower lip,
Left lip,
The chin,
Throat,
Right collarbone,
Left collarbone,
The chest,
The belly.
Move your awareness now to your right arm.
Become aware of your entire right arm.
Move your awareness to your left arm.
Become aware of your entire left arm.
Move your awareness to both arms.
Become aware of both arms simultaneously.
Move your awareness to your right leg.
Become aware of your entire right leg.
To the left leg.
Become aware of your entire left leg.
Move your awareness to both legs.
Become aware of both legs simultaneously.
Move your awareness to your entire body.
Become aware of the entire body.
The entire body.
Become aware of the entire body.
Move your awareness now to your breath as it moves in and out of your belly.
With each inhalation the belly rises.
With each exhalation the belly falls back down.
As you watch the belly rise and fall mentally count the breath backward from 18 to 1.
Mentally repeat 18 navel up,
18 navel down,
17 navel up,
17 navel down.
Try not to lose count.
If you lose count start all over again at 18.
If you reach 1 before you hear my voice start all over again at 18.
Begin now.
Very good.
Now scan your body.
Notice where you're feeling any pain or an ailment or any sensation in your body.
Become aware of where you'd like the body to be healed.
As you notice that pain or ailment start to explore it.
Explore the texture,
The tone.
Notice if it's continuous or sporadic.
Does the sensation have borders?
Is there a shape,
A color or a size?
Begin to explore that ailment or pain the area where you'd like to have your body healed now.
And now explore that sensation that you're feeling and notice if it's accompanied by an emotion or a thought pattern.
Become aware of that emotion or emotions and the thought patterns that accompany that sensation.
Now create an intention to heal that area of your body by creating a phrase that is opposite to the emotion or thought pattern that you just explored.
Allow yourself to frame an intention in a positive phrase that is opposite to the emotion or thought that just arose.
For example,
If the thought is,
I am lonely,
Then the phrase you might use is,
I am connected to other living beings.
Or if you found sadness in that area,
Your phrase might be,
I am filled with happiness.
Bring your awareness to that area of your body,
Create an intention to heal that's opposite of what you found.
Then repeat it three times in your mind.
Now create an image in your mind that represents love to you.
It could be a person,
A pet,
Or even an inanimate object that symbolizes love to you.
Now move that image to the area where you're experiencing pain,
Where you'd like to be healed.
Allow that image to hover above that area of your body.
See how that image transforms your pain.
Allow the image to move around the area.
Allow it to take its own free form.
See that image healing the body,
The emotions or the mind.
Now move that image to the area where you're experiencing pain.
And now as you watch the image moving over your body,
Healing your body,
Mentally repeat that intention for healing again three times now.
Very good.
Now bring your awareness back to the space of your mind.
Imagine there's nothing but space in your mind.
Recognize that you are a spirit being separate from your thoughts,
Your emotions,
And your body.
Allow yourself to feel compassion for yourself.
Allow yourself to give love to yourself.
Let your higher self provide any words of reassurance or any advice as to how you can move forward in your life to heal the pain and to recreate joy and love within.
And now as you move forward beyond the practice of yoga nidra,
Remind yourself to have compassion and love for yourself,
Watching any emotions,
Sensations or thoughts as an impartial witness without judgment.
Now mentally repeat that intention you set for this phase of your life.
As you repeat it three times,
See yourself manifesting it and feel as if you've manifested it.
Three times now.
We now conclude the practice of yoga nidra for healing.
Slowly now begin to feel the breath moving in and out of your body.
Take your time to awaken your body.
When you're ready to rise,
Come back to sit and honor yourself for taking the time to heal yourself.
Namaste.
