Yoga Nidra For Deep Healing

This luscious yoga nidra practice is designed to increase sensory awareness of the body to encourage states of deep healing. Use this meditation at night in combination with "Morning Meditation for Chronic Pain" and your regular self-care routine to heal autoimmune disease, repair your mind/body connection, and connect with your inner Self.

Transcript

Music Chronically Chilled Self Care presents a luscious yoga nidra practice designed to increase sensory awareness of the body to encourage deep states of healing.

First find a comfortable place to lie down.

This may be a bed,

Your yoga mat or even directly on the floor.

Wherever you settle is entirely your choice but be sure to pay honest attention to the conditions of your specific body.

You'll be in stillness for a while so feel free to set yourself up in a nice little nest.

You may want to place pillows or blankets under your body especially if you have any persistent pain.

Take the time to settle into a position that is truly comfortable and sustainable and then change it again if you need to.

Allow your feet to tilt outward opening up your hips.

Place your arms some distance away from your body rotating your hands up toward the sky to receive subtle energy.

Notice small details such as the position of your shoulder blades.

Notice how your lower back feels and whether it needs to be supported.

You may even wish to place a thin blanket under the back of your head to release tension from your occipital bone.

How you treat your body going into this practice will set the tone for how your body receives healing so be gentle and generous.

Once you've found a comfortable position allow your body to remain perfectly still.

Through stillness we reduce the amount of stimulation that the nervous system needs to process which allows you to sink through the layers of brainwave states to access deep luxurious healing.

Resist the urge to move the parts of your body that have already been guided into stillness to allow more time for regeneration.

Close your eyes and take a few deep cleansing breaths.

If it's available to you breathe in through your nose and out your mouth.

Breathe into your belly as low as your breath will push and then sigh out your exhale.

Breathe in deeply opening your abdomen with every inhale and feel the tension stored there released as you exhale.

Breathe into your ribs and feel your chest expanding.

Breathe out your nose making the length of your exhale slightly longer than your inhale.

We'll begin the practice by bringing to mind an intention.

For this practice we'll use the intention of rapid deep healing.

If you have chronic pain you may set the intention of the pain dissipating in your body.

If you have health concerns you may set the intention of healing your specific challenges.

You could also set the intention of normalizing all the processes of your body so you wake feeling refreshed and energized.

Picture yourself as happy,

Healthy and whole.

Yoga Nidra is the art and science of psychic sleep.

You may actually feel as though you've fallen asleep during this practice and that is okay.

Trust your body has the intelligence to follow my instructions even without your conscious awareness.

As you begin to relax into stillness silently affirm to yourself three times,

I will remain awake during this practice.

Bring your attention to your left thumb.

Focus only on your left thumb and allow all other sensations to disappear.

Feel your thumb slowly begin to relax and soften.

Feel the sensation of your awareness begin to activate in the form of heat or tingling.

Feel each individual knuckle relax.

Right now on your pointer finger and feel each of your senses integrate into one.

Allow each individual part of your pointer finger to relax.

Sense your awareness in your middle finger.

Feel your ring finger warming.

Feel your pinky finger completely relax.

Feel the back of your left hand soften from knuckles to wrist.

Focus on the palm of your hand.

Your awareness activates heat in your palm softening each individual line and crease.

Your entire hand is fully relaxed.

Feel the bones of your hand grow heavy.

Take a moment to experience the sensation of your awareness rapidly healing your left hand.

Feel your inner wrist relax.

The back of your wrist.

Your entire left forearm grows heavy.

Feel your elbow warming with the heat of tension releasing.

The back of your arm relaxes.

Bicep melting into bone.

Bones of your upper left arm grow heavy.

Feel your entire arm dissolve.

Allow your arm to remain still.

Feel your left shoulder where it makes contact with the surface under you and imagine all the tension from your back melting into the ground.

Feel the front of your shoulder.

Your armpit.

Your side body.

Feel each individual rib begin to relax.

Feel the left side of your abdomen.

Feel the tension of torso relaxing.

Feel your left hip growing heavy pressing buttock into the floor.

Feel the front of your hip.

Biceps of left thigh releasing.

The back and sides of your thigh.

Feel your left knee slowly dissolving all tension.

Feel your left knee slowly dissolving all tension from your knee cap.

Around the sides of your knee.

The back of your knee.

Feel your calf relaxing.

Sensation of shin.

Left ankle.

Feel all the bones of your left leg growing heavy like an anchor.

Feel the sensation of your awareness in the top of your left foot.

Feel each individual bone of your left foot.

Feel all the tension fading as the sole of your left foot relaxes.

Bring your awareness to your left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Feel your entire left side relaxed.

Heavy sinking deeper into relaxation.

Feel the difference between your left and right sides.

Allow any pain or tension from your left side to fully dissolve.

Keep your left side perfectly still.

And silently affirm to yourself,

I will remain awake.

Now bring your attention to your right thumb.

Focus only on your right thumb and allow all other sensations to disappear.

Feel your thumb slowly begin to relax and soften.

Feel the sensation of your awareness begin to activate in the form of heat or tingling.

Feel each individual knuckle relax.

Right now on your pointer finger and feel each of your senses integrate into one.

Allow each individual part of your pointer finger to relax.

Sense your awareness of your middle finger.

Feel your ring finger warming.

Feel your pinky finger completely relax.

Feel the back of your right hand soften from knuckles to wrist.

Focus on the palm of your hand.

Your awareness activates heat in the palm of your hand,

Softening each individual line and crease.

Your entire hand is fully relaxed.

Feel the bones of your hand grow heavy.

Take a moment to experience the sensation of your awareness rapidly healing your right hand.

Feel your inner wrist relax.

The back of your wrist.

Your entire right forearm grows heavy.

Feel your elbow warming with the heat of tension releasing.

The back of your arm relaxes,

Bicep melting into bone.

Bones of your upper right arm grow heavy.

Feel your entire arm dissolve.

Allow your arm to remain still.

Feel your right shoulder where it makes contact with the surface under you and imagine all the tension from your back melting into the ground.

Feel the front of your shoulder,

Your armpit,

Your side body.

Feel each individual rib begin to relax.

Feel the right side of your abdomen.

Sensation of torso relaxing.

Feel your right hip growing heavy,

Pressing buttock into the floor.

Feel the front of your hip,

Muscles of right thigh releasing.

The back and sides of your thigh.

Feel your right knee slowly dissolving all tension from your kneecap around the sides of your knee,

The back of your knee.

Feel your calf relaxing,

Sensation of shin,

Your right ankle.

Feel all the bones of your right leg grow heavy like an anchor.

Feel the sensation of your awareness in the top of your right foot.

Feel each individual bone of your right foot.

Feel all the tension fading as the sole of your right foot relaxes.

Bring your awareness to your right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Feel your entire right side relaxed,

Heavy,

Sinking deeper into relaxation.

Feel any pain or tension from your right side dissolving while remaining perfectly still.

Bring your awareness to your hips and feel any residual tension fade away.

Feel your hips sink deeply.

Feel your abdomen begin to warm with the sensation of your awareness.

Feel that warmth travel up your spine.

Bringing healing,

Balancing energy to all of your energy centers.

Allow your stomach to unclench.

Feel your solar plexus where your ribs meet.

Diaphragm releases.

Lungs easeful,

Automatic.

Feel the heat of your awareness in the front of your chest expanding your heart space.

Feel the back of your body melting becoming one with the surface beneath you.

Sternum softens.

Clavicles,

The front and tops of your shoulders.

Your neck begins to relax as you draw your awareness up your body,

Feel your jaw soften.

Consciously relax your tongue and release it from the roof of your mouth.

Feel your sinuses and cheeks,

Your ears,

The back of your head and scalp.

Feel your eyes sinking deeper into your head.

Eyelids softening.

Eyebrows relaxed.

Feel the top of your head releasing.

Focus your awareness on the space between your eyebrows and imagine a light forming at the center of your brain.

Imagine the purest white light activating deep inside your pituitary gland.

Feel this white light connected to every gland in your body,

Every organ.

Feel your bones and tissues rapidly healing with the sensation of your awareness.

The more you focus on this white light the brighter it grows.

Feel your body expanding as the light grows in intensity.

Feel yourself becoming lighter.

Feel yourself becoming light.

Feel all of your concerns fade away.

Continue to focus on the space between your eyebrows as the white light grows brighter still.

Feel yourself beginning to be surrounded by white light as it fills your body spilling out of you.

Silently affirm to yourself,

I am created by white light.

I am sustained by white light.

I am protected by white light.

I am surrounded by white light.

I am growing into white light.

Now that you have cultivated the feeling of white light within your awareness you can access this healing state at any time.

Whenever you feel pain you can direct white light there to heal yourself.

Whenever you feel ungrounded you can surround yourself with white light to recenter yourself.

All the tools you need to heal your body are already inside of you.

Whenever you're ready to end your practice you may come back to your body by bringing small movements to your fingers and toes extending them up into your arms and legs.

You can retain the benefits of this practice for longer by moving slowly,

Carefully,

With mindful intention.

The less stimulation your nervous system has to process the longer you stay in deep healing states.

Allow yourself to remain in stillness for as long as you wish.

There's no rush.

Begin to bring consciousness back to your body by taking a slow deep deep breath.

Stretch however your body feels called to move.

Thank you for practicing with me today.

Reviews

Thankyou, I honestly don't know how I would cope without yoga nidra every day

Oh my gosh, that was SO relaxing! Thank you.🙏

A luscious, relaxing yoga nidra. Thank you! Namaste
🌺🙏🌺

Thank you very much. This was exactly what I needed right now.
🙏

I started with a headache and feel asleep just after the right knuckle. But as you note did benefit as I woke up and the headache is diminished.

It’s lovely that you give so much time to really feel the certain body parts.

I loved the detail of this so so much. When yoga nidra s go from shoulder to elbow to wrist I feel like there is so much missing. You have created the opposite of that by really really getting into the body and so much feeling and somatic presence and relaxation.
For some reason I have some strong heart beating during the white light at the end and I wondered what that might be. Thank you for a delicious yoga Nidra.

I wake up in pain often then struggle to sleep again. This came up on my suggestions last night as I was dealing with this; it was a perfect solution. After I slept a few more hours contentedly. Thank you.

Loved. Loved. Loved. Thank you 🙏

Enjoyed that, thank you. I have facial pain and would like more time spent on the face. 🙏 💕

Very soothing and easy to follow. Thank you 🙏🏻❤️

Great practice thank you !!! 🙏🌷🙏

Thank you so much - I will definitely come back to this in continuing mindful mornings! Namaste 🙏 😊 ❤️

Detailed & effective. No ending bell, just swelling music. Namaste

Starting on the left is quite effective. I have enjoyed yoga nidra for years now and that simple shift seems to make it more effective again. The intense focus on the first few fingers down to relaxing knuckles and warmth is very intense as well. It took me to a relaxation where I did feel like a metàl anchor and was able to stay completely still and focused. I would like to suggest a bit more attention to relax the head, scalp, neck and back for selfish reasons as this is where all the healing I need lies. l was able to add it myself while remaining still past the end. A really effective and blessed practice. Thank you
Namaste

Powerful, enlightning, moving and extraordinary! These are the words that come to mind and body. Thank you for creating a wonderful experience in my life.

You are truly amazing and I am very thankful to have found you.

Amazingly thorough body scan! Will certainly come back to this :)

Wow! That was beyond amazing! Thank you so much!♥️♥️♥️♥️♥️

Thank you🙏🏻🙏🏻🙏🏻The background music did not work for me.

Very nice! Really enjoyed the slow pace!