Yoga Nidra For Emotional Release And Healing
by Jana Belugí
Yoga Nidra is a guided meditation that takes you to the state between being awake and asleep and this is where the magic for your subconscious mind is happening. In this practice, we will be using classic steps of Nidra as body scanning to bring your mind to the right state and visualization to make the transformation desired. This practice of Yoga Nidra meditation is designed to help you releasing emotions that are no longer serving you and replacing them with self-love.
Transcript
Namaste.
As we get ready for yoga nidra meditation,
Please get as comfortable as you can.
Lay down on your mat in a shavasana pose,
Laying on your back,
The whole body is centered and straight.
Legs are slightly apart and arms away from the body,
Palms facing up.
Make final adjustments to your position,
Cloth,
Blanket,
So you are completely comfortable.
Please avoid any movement during yoga nidra practice.
Close your eyes and keep them shut throughout the whole practice.
Take a deep breath in through your nose and breathe out through your mouth.
Take another breath and as you breathe out,
Feel the cares and worries of the day flow out of you.
Now I would like to ask you if you can get 10% more relaxed.
Take an extra breath and release all the tension.
And 10% more relaxed.
Relax your face,
Your body,
Your arms and legs.
Relax your thoughts,
Your expectations.
Relax any insecurities.
Surrender the whole body to the floor.
Observe the body.
Mentally check each and every part of the body and if there is any discomfort,
Please adjust it and relax the body now.
From now on,
Please avoid any movement until the end of the practice.
Stay still and awake.
Say mentally to yourself,
I am practicing yoga nidra.
I will not sleep.
I will stay awake.
Become aware of your breath.
Follow your breath for a while.
Watch it entering and leaving your body.
Unknowledge what is happening inside of your body,
How the air travels.
Simply focus on your breath.
Do not force it,
Just acknowledge it and witness.
Now become a witness of your own body laying on the floor.
Look at your own self as you would look like in the mirror.
Take a notice of your own aura,
The subtle energetic body around your physical body laying on the floor.
Look at yourself from different angles.
See yourself from the front,
From the right,
Left and from the back.
Unknowledge what color is your aura,
Do not intellectualize,
Just watch the first color that comes in your mind.
Do not judge,
Just witness.
Now it's time to make your sankalpa.
Sankalpa is a simple positive resolve,
Something that you wish to come true in your life.
Remember that anything in life can fail but not the sankalpa made during the practice of yoga in nature.
Sankalpa is stated in a simple positive form and in a present tense.
Talk to your sankalpa who is I am and continue with what is important for you at this moment.
Take a moment to discover your sankalpa naturally.
Let it come to you.
Please repeat your sankalpa clearly with confidence and feeling three times mentally.
Now we are going to rotate the awareness throughout different parts of the body.
Rotate the consciousness through different centers of the body as quickly as possible.
The awareness must move,
The awareness must jump from one part of the body to another according to my instructions.
I will be naming different parts of the body,
Moving your awareness between those parts.
Do not move,
Simply name the part mentally and feel it.
To make it easier you can imagine a gentle touch like a butterfly landing on your body in those parts.
All of this will happen simultaneously and quickly.
Become aware of your right hand.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Palm of the hand.
Become aware of your palm.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right waist.
Right hip.
Right thigh.
Knee cup.
Calf muscle.
Ankle.
Heel.
Soil of the right foot.
Top of the right foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Become aware of your left hand.
Next hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Become aware of your palm.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Left waist.
Left hip.
Left thigh.
Knee cup.
Calf muscle.
Ankle.
Heel.
Soil of the left foot.
Top of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now to the back.
Become aware of the right shoulder blade.
The left shoulder blade.
Upper back.
Lower back.
The right buttock.
The left buttock.
The spine.
The whole back together.
Now go to the top of the head.
The top of the head.
Forehead.
Right temple.
Left temple.
Right eyebrow.
Left eyebrow.
The space between eyebrows.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Nose.
Tip of the nose.
Upper lip.
Upper lip.
Chin.
Throat.
Right chest.
Left chest.
Middle of the chest.
Navel.
Abdomen.
Pelvis.
The whole of the right leg.
The whole of the left leg.
Both legs together.
The whole of the right arm.
The whole of the left arm.
Both arms together.
The whole of the back.
Buttocks.
Spine.
Shoulder blades.
The whole of the front.
Pelvis.
Abdomen.
Navel.
Chest.
The whole of the back.
And the front together.
The whole of the head.
The whole body together.
The whole body together.
The whole body together.
Please do not sleep.
Say to yourself,
I am awake.
Total awareness.
No sleeping.
No movement.
Visualize yourself walking to the top of a very large hill.
There is absolutely no one around you.
You walk up on a narrow path,
Stopping every now and then to take in the beauty of the nature around you.
To inhale clean,
Fresh air into your lungs.
Listen to the sounds of the nature.
Sounds of the wind.
Sounds of the birds far away.
Whispers of the grass.
And the sound of your own steps.
Take your time to enjoy surroundings and continue walking up the hills until you reach the very top.
And you are standing on the very top of a high cliff right above the clouds.
Take a look around.
Feel this expansive openness.
You are feeling safe and calm.
When you look down to your feet,
You can see a small iron pot standing in front of you.
You lift a lid and start filling it with everything you want to release from your life.
Fill it with any emotions and experiences that do not serve you anymore.
From inside of your heart.
The pain.
The fear.
The hate.
The tears.
Anger.
Sorrow.
Whatever your troubles are.
All of it is taken from your body and you feel it leaving you as it is placed in the pot.
Do not rush.
Fill it up one by one.
Do not get carried away with emotions.
Simply acknowledge them and detach from yourself by placing into the pot.
The pain that you want to feel yourself of.
Now,
When you fill the pot,
Close the lid and pick it up by its handle with both hands and swing it around your body.
You feel the muscles of your back arch and the toes of your feet dig into the ground as you fling the pot over the side of the cliff with all of your might.
You let out an almighty yell and the liquid that was in the pot disperses and separates into millions of tiny droplets that spread far out into the sky slowly until they are completely gone.
You feel a sensation of weight lifted from your heart.
You feel light and happy.
Suddenly you feel warm rain coming down on you.
You smile feeling how the water hammers down upon you cleaning you inside and filling your heart with joy.
Feel how all the empty holes from where you took your emotions out are filled up with love.
Pure unconditional love for yourself.
You are love.
You are complete.
The rain stops and you can see the most beautiful rainbow.
It's time to return.
Go on walking down the hill feeling much lighter and happier.
You know that returning journey will be much easier because this is the journey to yourself.
You are returning to your true beautiful self.
Come back to the feeling of your body laying on the floor.
Become aware of the whole body and the floor.
The whole body in relation to the floor.
And at the same time become aware of the meeting points of the body and the floor.
Those are very subtle physical points between the body and the floor.
Feel the meeting points between the back of your head and the floor.
Shoulder blades and the floor.
Elbows and the floor.
Back of the hands and the floor.
Buttocks and the floor.
Calves and the floor.
Heels and the floor.
The sense of all the meeting points between the body and the floor.
The sensation of all points simultaneously.
Now visualize the whole body laying on the floor completely relaxed and calm.
It is time to repeat your sankalpa or zulf.
Repeat the same sankalpas that you made at the beginning of the practice.
Do not change.
Repeat the resolve three times with full awareness and feeling.
Relax all efforts.
Draw your mind outside and become aware of your breathing.
Become aware of the natural breath.
Awareness of the whole body and awareness of the breathing.
Your body is laying totally relaxed on the floor.
Your breathing quietly and slowly.
Develop awareness of your body from the top of the head to the tips of the toes.
Visualize the room around you.
Become aware of your surroundings.
Slowly move your fingers,
Wiggle your toes,
Make a gentle stretch of the whole body.
Slowly turn to your right side and come to a seated position.
You may gently open your eyes.
The practice of yoga nidra is now complete.
Namaste.
Namaste.
Namaste.
4.7 (150)
Recent Reviews
Екатерина
January 26, 2023
Потрясающая медитация и потрясающий спикер! Голос, темп, фоновая музыка - идеально. Я смогла глубоко расслабиться. Огромное вам спасибо!
Hadjra
October 25, 2021
So interesting and relaxing and a session I would come back too replay when needed! 🧘🏼🌺💕
Mona
May 2, 2021
Thank you for this lovely practice of yoga nidra. ✨🙏🏻💕😇✨
Jennifer
January 28, 2021
I've been carrying a lot of tension and worry in my body leading to headaches. I literally felt my shoulders and neck suddenly release and grow warm and relaxed during this meditation. Thank you!