Yoga Nidra For Chronic Pain

This Yoga Nidra for Chronic Pain is a 30-Minute class that will help you connect with your body, mind, and emotions. This Yoga Nidra class is not only for people that suffer from chronic pain but also for anyone that needs to relax and relieve stress as well as those who need soothing practice before bedtime.

Transcript

Hello,

I'm Beatrice and welcome to Yoga Nidra for chronic pain.

Through this practice we'll explore the body and emotions and hopefully trying to accept where we are without needing to modify anything.

Accepting our body for what it is today and how it is today and how it feels.

So when you're ready,

Take your time to find a comfortable position.

Maybe finding any props that might help your practice such as a pillow or a blanket or a bolster.

If possible,

Come in to lie down on a back,

Either on the ground or even on the bed.

And taking our time to soften the body.

If we need any support for the back,

Placing a bolster under the knees or a rolled up blanket.

Or even bending the knees and letting them come together with the feet wide just to support the lower back.

As you come to your position,

Ask yourself,

What do I need to feel really comfortable?

Perhaps there's some area of the body that needs to be softened a bit more.

But if that doesn't happen,

That's fine.

Just notice how you're feeling before the start of the practice.

And once you're ready,

If you feel safe,

You can close off the eyes.

If that makes you feel unsafe or uncomfortable for any reason,

You can look up and soften the gaze.

Soften all the muscles around the eyes and let the eyes rest.

And work on allowing the body to rest while your mind stays alert.

However,

If you fall asleep,

That's fine as well.

Don't worry about feeling any particular way.

The practice of yoga nidra begins now.

Starting with asankhapa or intention,

A positive resolve that comes from the heart.

So do take your time to find an intention for your practice.

But please don't spend too much time searching for it.

Just let it arise from the heart.

Something that resonates with you right now.

In the present tense,

Something positive.

And once you have it,

Repeat it to yourself for a few times.

And really feel how it feels in your body to repeat the statement.

You could repeat,

I'm healing.

I am comfortable.

Or it can be something completely unrelated to your pain.

Take your time to repeat your statement.

Now moving on to feeling our body.

If a part of the body is named,

Try to bring there your full awareness.

If you get lost,

Simply return to guidance.

There's no need to return to the part that you left at.

Move your attention now to your right hand and sense your right thumb.

Index finger,

Middle finger,

Ring finger and pinky finger.

The palm of the hand,

The back of the hand.

Your wrist,

Forearm,

Elbow,

Upper arm and shoulder.

Bring your awareness to your right armpit and move it down through the right side of the body.

Feeling the ribs,

The waist and the hip.

Move through your right thigh,

Your knee,

Lower leg,

Right ankle,

Heel,

Sole of your right foot,

Top of your right foot.

Connect your awareness to all five toes.

Feel your toes and your foot and your toes and your foot together.

Add your entire right leg and the right side of your torso.

Add your right arm.

Feel the entire right side of your body with awareness.

The whole right side.

Move your awareness now to the left hand and sense your left thumb.

Your left index finger,

Middle finger,

Ring finger and pinky finger.

The palm of your left hand,

Back of your hand,

Wrist,

Forearm,

Elbow,

Upper arm and shoulder.

Bring your awareness to the left armpit and wave your attention through the left side and to your ribs,

Waist and hip.

Feel your left thigh,

Knee,

Lower leg,

Your left ankle,

Heel,

Sole of your left foot,

Top of your left foot and all five toes.

Feel your toes on the left side and your left foot and your toes and your foot together,

Adding up your entire leg,

Your torso,

Your left arm,

Connecting your attention and awareness to the entire left side of your body.

The whole left side.

Now moving your attention to the back of your body,

Starting at the soles of your feet.

Coming up to the back of your heels and your calves.

The back of your knees,

Feeling the back of your knees together at the same time.

Noticing both sides of your thighs.

The back of your thighs on both sides.

The back of your hips.

Sense your lower back,

Mid back and upper back.

The back of your shoulders.

The back of your neck.

The back of your arms,

Back of your hands.

Noticing the back of your head.

And moving up to the crown of your head.

Connecting that with the forehead.

Coming now to the front of our body.

Moving down the eyebrows.

Feeling the bridge of your nose and your nostrils.

The tip of your nose and the whole nose.

Connect your awareness to your upper lip,

Your lower lip.

Both lips together.

Feel your chin,

Your jaw.

Your left ear,

Your right ear and both ears together.

Travelling down the jaw into the throat,

The front of your neck.

And sensing the whole throat.

And coming down to feel your right collarbone and your left collarbone.

And both collarbones at the same time.

Moving our awareness down to the centre of our chest,

The heart centre.

Staying here for a few moments.

And slowly beginning to expand our awareness from the centre of our chest through the whole of our body.

Noticing the whole of our body now.

The whole of our body.

Shifting our focus now from the body to the breath.

And simply start by noticing where the sensations of your breath are found in your body.

Find one sensation that calls to you.

It might be the air coming in and out of your nostrils or the movement of your belly with the breath.

The way the back of your body moves with the breath in contact with the surface beneath.

And once you have this sensation,

Stay with it for a few moments.

Breathing in and breathing out.

Continue following your breath.

Inhaling and exhaling.

On your next inhale,

Feel,

Imagine a sensation of lengthening from the lower back up to the spine and all the way to the crown of your head.

On your exhale,

Let your breath wash down from the crown of your head through the front of your body all the way down to the toes.

Breathing in,

Feeling that breath come up from the lower back all the way through the spine into the crown of your head.

Breathing out,

Follow that journey through the front of the body from the crown of the head all the way down to the toes.

If this helps you visualization,

You may imagine this journey as a light.

Inhaling that light travels up the back into the crown of your head and exhaling it washes down the front of your body into the toes.

Or maybe even a colour.

Once you have found your visualisation,

Stay with it for a few moments.

Inhaling and exhaling.

On your next exhale,

Let your visualisation go.

And come to naturally following your breath for a couple breaths.

Continue being relaxed yet aware.

Let us now experience our thoughts and emotions.

Let yourself experience what it's like to be and feel critical.

Just observe the word critical and how it feels in the body or what sensations are connected with it.

And let them all go.

And move your attention to feeling of acceptance.

Observe,

Notice,

Feel what the feeling of acceptance causes to the body.

What sensations it arises.

And let it go.

Now move your attention back to the feeling of critical.

And keep it with you.

And add in the feeling of acceptance and hold them both together.

Merging them,

Uniting them into a bigger whole.

And then let them both go.

Return to a neutral space.

Now let yourself connect with the feeling of wanting.

What's something you want?

What does that cause in the body?

And let that go.

Now move to the feeling of contentment.

And allow yourself to feel whatever might be connected with contentment.

And let it go.

Now move back to the feeling of wanting.

And merge it with contentment.

Hold them both together.

And let them go.

And slowly move back to your neutral space.

And once you are back to your neutral space,

Stay here for a moment.

And begin to expand your awareness until once again you feel your whole body all at once.

Feel the connection of your whole body.

The whole body together.

Now let yourself connect with the experience,

With your own experience of any feeling that you might have.

And return your attention to your sankalpa or intention.

And just notice how this intention feels now.

For a moment.

And when you're back with it,

Repeat it to yourself for a few times.

A few extremely heartfelt times.

And when you're ready,

Let it go.

Notice that you can stay with it for as long as you need to.

Through the month,

Through the weeks,

Through the year.

Until you are ready to let it go completely.

Moving on to noticing any feeling,

Any sensation within the body,

Within the mind.

In your emotions.

Or maybe a combination of all of these together.

And just feel this space.

That whatever exists within you or outside of you right now.

And slowly return to your body and feel whole once again.

And then perhaps expand a little bit bigger outside of your body to feel the air against your skin.

The texture of your clothes.

And begin to feel your body and the space around.

Maybe bring to mind the room you're in.

The things in the room,

The colours.

You may begin to hear sounds around you or even outside the room.

The practice of Yoga Nidra is now complete.

Allow yourself to return to your breath.

And just to notice how the breath feels now.

And if you can,

Return to your normal breathing.

Let go of any pattern or constriction.

Breathing in.

And as you breathe out,

Begin to bring some gentle movement into the fingertips and the whole finger.

The whole hand.

And then into the toes and through the foot.

And beginning to wake up the body bit by bit.

If it feels good,

Gently waving the head from side to side.

You can invite the knees into your belly and rock gently from side to side for a few times.

And then come back to stillness and rock your knees forwards and backwards.

Moving into the lower back gently.

And once you're ready,

Roll onto your preferred side.

Slowly.

And then just relax for a few moments on your side,

Supporting your head if you need to.

And then using your top arm for support,

Pressing yourself up to the most comfortable seated position you can find.

At this moment,

If you'd like to,

You can bring the hands to the heart,

One over the other.

Keeping our eyes closed if we have them closed or looking down.

Just taking notice of our heartbeat,

Of any sensation.

Taking a deep breath in.

And emptying all out.

We can release the hands down to the thighs or the knees.

Once you're ready,

Float your eyes open,

Returning to the room,

Returning to movement.

Take your time to come back to your day if you need to or you can go off to sleep.

Thank you so much for taking the time to practice this Yoga Nidra session with me.

And I hope you join me again soon.

Thank you.

Reviews

Beautiful nidra practice and such a joyful and uplifting cadence to your voice! Thank you for creating and sharing🙏🏻💖

Thank you .I enjoyed this .I did have problems with the sound being really low volume and have never had that happen.Otherwise I found it to be very good.I appreciate you.

Having had a few days of even worse pain than normal this was very calming like a soothing hug 🫂 just what I needed right now thankyou

Absolutely perfect! I love this and will be returning often. Thank you!

Very peaceful and deep and relieving thank you

Wonderful. It gave me relief from a migraine. Thank you so very, very much.

This was a new one for me today and very relaxing thanks, I will be adding it to my chronic illness tool kit. 🙏🏻 😎💚

Beautiful!!

Very nice way to wake up.

I n really liked using words at the end- first time I've done that. Really felt the back tension & release using words as triggers

Amazing!🙏🏻

Very helpful. Thank you 😊

Thank you so much Beatrice - that was magnificent 🎉
just exactly spoken in the Way and with the right Words, that makes it very precious to me - i will return - gratefuly -
Astra 🌈💫