Yoga Nidra for Relaxation and Healing

This yoga nidra guides you through the five koshas (layers) of your being. You will move from the physical to the breath, mind, wisdom and bliss body.

Designed using a trauma-informed approach, it allows individuals to create their visualisations.

Yoga Nidra is a great tool to relax, heal and replenish. It can be helpful if you are currently experiencing pain, physical or emotional.

Transcript

Hello,

Thank you for being here today.

My name is Karola and I will be guiding you through Ayurvedic Nitra.

You want to find a place where you will be comfortable.

You can decide to lay down on a bed or a sofa or on your floor.

Make sure that you're warm enough and that the back of your head is supported,

Perhaps also supporting the back of your legs.

Really take your time to set up and see if there is anything else you can do to become 2% more comfortable.

I mean,

You absolutely don't want to be uncomfortable.

Always make any adjustments to allow your body to relax and release.

And as you allow your eyes to soften,

If they're not already,

Welcoming the contact between your body and the floor,

The bed,

The sofa,

Feeling your whole back of the body supported.

And feeling that whatever is under you is kind of moving upwards.

And as you move upwards and create support,

You can allow tension to release.

Welcome the feeling of your clothes touching your skin.

Welcome all the movements happening within your body.

Blood flowing,

Guts gurgling,

The sounds of the breath,

Your heartbeat.

Welcoming everything in your body that moves,

Expands and contracts.

Welcome any flavors in your mouth.

Welcoming any sounds in your room.

And welcoming the sound of my voice.

Welcoming any smell or aromas entering your nostrils.

And welcoming any forms of shapes or colors appearing in the screen of your mind,

The black space in front of your closed eyes.

I'll be calling different body parts.

And as I call them,

Bring your awareness there and bring your breath there.

And you want to take an inhale into that body area and exhale through that body area.

Bring your awareness to the crown of your head,

Top of your head.

Inhale through the top of your head,

Exhale through the top of your head.

Awareness to your forehead.

Inhaling through the forehead,

Exhaling through the forehead.

Awareness to your nostrils,

The right and the left.

Inhaling through your nostrils,

Exhaling through your nostrils.

Awareness to your throat,

Inhaling through your throat,

Exhaling through your throat.

Awareness to the middle of your chest,

Heart center.

Inhaling through your heart,

Exhaling through your heart.

Awareness to the right shoulder,

Inhale through the right shoulder,

Exhale out to the right shoulder.

Awareness to your right elbow,

Inhaling through the right elbow,

Exhaling through the right elbow.

Inhaling through your right wrist,

Exhaling through your right wrist.

Palm of your right hand,

Inhaling through the palm of your right hand,

Exhaling through the palm of your right hand.

And feel all of your right fingertips,

Thumb,

Index,

Middle,

Ring,

And pinky finger.

Inhaling through all of your right fingertips,

Exhaling through your right fingertips.

Feel your whole right arm and hand,

Inhaling through the whole right arm and hand,

Exhaling through the whole right arm and hand.

Awareness back to the heart center,

Inhaling through the heart center,

Exhaling through the heart center.

Awareness to your left shoulder,

Inhaling through the left shoulder,

Exhaling through the left shoulder.

Awareness to your left elbow,

Inhale through the left elbow,

Exhale through the left elbow.

Inhale through the left wrist,

Exhale through the left wrist.

Awareness to the palm of the left hand,

Inhale through the palm of the left hand,

Exhale through the palm of the left hand.

Awareness to your left fingertips,

Thumb,

Index,

Middle,

Ring,

Pinky finger.

Inhaling through your left fingertips,

Exhaling through your left fingertips.

Now feel your whole left arm and hand,

Inhaling through the left arm,

Exhaling through the left arm.

Awareness to your heart center,

Inhale through the heart center,

Exhale through the heart center.

Awareness to the upper part of your belly,

Inhale through your upper belly,

Exhale through your upper belly.

Awareness to your belly button,

Inhale through the belly button,

Exhale through the belly button.

Awareness to the lower belly,

Inhale through lower belly,

Exhale through lower belly.

Awareness to your right hip,

Inhale right hip,

Exhale right hip.

Awareness to the right knee,

Inhale right knee,

Exhale right knee.

Awareness to your right ankle,

Inhale through the right ankle,

Exhale through the right ankle.

Awareness to the right sole of the foot,

Inhale through the right sole of the foot,

Exhale through the right sole of the foot.

Inhale through your right toes,

Exhale through your right toes.

Feel the whole right leg and foot,

Inhale through the right leg and foot,

Exhale right leg and foot.

Awareness to your left hip,

Inhale through the left hip,

Exhale through the left hip.

Awareness to the right to the left knee,

Inhale through the left knee,

Exhale through the left knee.

Awareness through the left ankle,

Inhale through the left ankle,

Exhale through the left ankle.

Awareness to the left sole of the foot,

Inhale through the left sole of the foot,

Exhale through the left sole of the foot.

Awareness to your left toes,

Inhale through the left toes,

Exhale through the left toes.

Awareness to the whole left leg and foot,

Inhaling through the left leg and foot,

Exhaling through the left leg and foot.

Awareness to your belly,

Inhale through your belly,

Exhale through your belly.

Awareness to your chest,

Inhale through your chest,

Exhale through your chest.

Awareness to your face,

Inhaling through your face,

Exhaling through your face.

Awareness to your whole body,

Inhaling through your whole body,

Exhaling through your whole body.

And bring your awareness to your nostrils and follow the journey of the breath in through the nostrils,

Down into the nose,

Throat,

Lungs.

And as you exhale,

Moving from the lungs,

The throat,

To the nose,

And out through the nostrils.

And keep going on your own,

Following the journey of the breath.

And notice if there are any areas where perhaps you have less awareness of.

Noticing areas where perhaps you have more awareness of.

And your body is probably so relaxed that you can feel it floating off the ground,

Levitating off the ground.

Feeling your body so spacious,

That it's boundless,

Infinite.

And bring your awareness to the warmest point in your body.

Feeling that warmth,

That heat radiating all over your body.

Feeling the comfort of the warmth.

And I'll be calling different words and allow whatever wants to come to the front of your mind to appear.

And if nothing comes up,

That is perfectly okay.

Allowing your imagination to go wherever it wants to go.

Flower,

Cacti,

The sun,

The moon,

A yellow box on a table,

The horizon,

A child,

A wise woman,

A mountain,

The desert,

A sunrise,

A sunset,

A forest,

A glacier,

Happy,

Sad,

Content,

Difficult,

Allowing,

Controlling,

Intuitive,

Dullness,

Calm,

Peaceful,

Blissful.

Visualize a place in nature you like very much.

Anywhere that comes to your imagination.

And wherever you are,

Really looking around.

Are there any smell or aromas that catch your attention?

Any sounds?

Any colors?

Forms and shapes?

Are you by yourself or with somebody else?

And how does it feel to look around?

What is the felt sense to be where you are?

What are your feet touching?

What are they in contact with?

Feeling the air touching your skin,

Slowly bringing your awareness back into your body.

Feeling all the contact points between your body and the floor,

Sofa,

Bed.

Noticing how is your body responding.

And ask yourself the question,

How am I feeling?

How do you feel compared to when you started the yoga nidra?

Has something changed,

Shifted?

If you want,

You can stay here for as long as you wish.

Otherwise,

Starting to reawaken your body in any way that feels natural.

Moving toes and fingers,

Taking a stretch or anything else that really feels intuitive for you.

No right or wrong way of reawakening your body.

Maybe taking a stretch,

Knees to chest or coming to a fetus position on one side.

Or maybe something else.

Really allowing your body to tell you where is the best place to go.

Thank you for having listened to this yoga nidra.

Ariyom tat sat.

Ariyom tat sat.

Be well.

Reviews

Amazing yoga Negra . Thank you for your guidance . I will try it again tonight before going to bed . Namaste🙏💓