Yoga Nidra For Healing
A 30-minute practice of Yoga Nidra for healing. Make yourself comfortable and press play to relax into this guided meditation, which includes a 61-point body scan. While Yoga Nidra is a practice normally done in a reclined shape, feel free to position yourself in any way that works for your body and needs today. I hope you find this to be the perfect pause during your morning or afternoon. Many thanks to Adam Whiting for the original script that inspired this practice and to the Sri Vidya Tantra lineage this form of Nidra has flowed.
Transcript
Welcome to your practice of Yoga Nidra for healing.
We'll take a few moments just to arrive into a comfortable position.
While traditionally this is performed in a reclined shape,
Know that if you need to be in some other position today,
You can give yourself permission to make yourself as comfortable as you can in any shape that feels right for you.
If you are coming down to find a position on your back,
You might choose to use a bolster or cushions underneath the backs of the knees to soften a little bit through the low back as the legs are supported.
Hands maybe just drifting a little bit out towards the edges of the surface you're lying on,
The palms rolling open towards the sky.
Know that there's no rush to find the position of rest that feels right for you.
Each and every part of you is welcome.
Every part of you held and supported,
Physical body,
Mental body,
Emotional body.
Mind your thoughts.
Every thought inside that head of yours,
All welcome.
A deep knowing that you are home.
And here just taking a moment to notice your body breathing.
Perhaps you're aware of the gentle rise and fall of the belly.
Diaphragm drawing down each time the lungs fill.
Softening them back up with each breath out.
And with each of those exhalations,
You might be able to invite in a sense of letting go,
Just that little bit more of releasing.
Sensing into this deep permission that every part of you to rest.
And the knowledge that while the body rests,
While the mind lets go,
It remains a part of you awake and present.
And you continue to notice the body breathing.
Gently allowing yourself to begin a countdown from nine with each exhalation.
Starting at the number nine and then with the next exhale,
The number eight.
Slowly counting down towards zero.
With each round of breath,
Perhaps a sense of dropping in a little deeper.
A little less effort.
Floating down,
Down,
Down,
In ever-widening rings of being.
And even those parts of you that are so used to holding tension.
Or perhaps you're not even conscious of it anymore.
Even those parts beginning to soften and let go.
And when you get to zero,
Starting to allow awareness just to drift towards the sense of hearing.
Listening to the sounds in the environment around you.
Allowing a subtle effort to take in the sounds furthest away.
Drifting in from the world outside.
And nothing we need to do with those sounds,
Just simple awareness.
And gradually becoming aware of the sounds that are closer to the body.
Drawing the senses inward from the most distant sounds to those closest to where we're resting.
Perhaps the sounds of your own body breathing.
And then allowing awareness to move further inward.
Becoming aware of sensation.
Simple awareness of sensation in the body.
Awareness that the body is getting heavier.
Fully supported by the surface beneath you.
Fully supported by Mother Earth.
Mind stays present.
Awareness stays aware.
Body releases.
No longer holding,
Effortless.
Remembering that there is a part of you that is always at ease,
Always at rest.
That same part of you that is free from doubt,
Free from dis-ease.
This part of you is the witness,
The seer,
The one who watches,
Who observes you moving through each and every stage of life.
Abiding in this sense and space of peace.
Noticing and sensing a deeply nurturing tone to this environment,
To this space.
And offering the practice to that witness,
Radiant self.
Softly turning attention to the area that you would like to heal.
Whether it's in your body,
Your mind,
Or your heart.
Awareness turns towards that part of you that needs this nurturing and healing energy.
Become conscious of it without trying or needing to make anything happen.
Without becoming identified with it.
And from this place of the witness,
From this place of the seer,
Notice if there is a unique sensation arising out of this observation.
Lovingly,
Gently watching that place that we wish to heal and nurture.
Noticing if a certain sensation is emerging.
And if so,
If it's emerging from a specific location in the body.
There may be stories or feelings or emotions that arise.
And simply witness them as the observer.
As if you were perched atop a mountain,
Watching a river flow past below.
Slowly allowing these sensations or stories or thoughts.
They might evolve into an image or a symbol.
Perhaps that feeling of dis-ease,
That area that needs to be nurtured,
Evolves into some kind of image.
There's no need for logic here,
Just letting it appear.
Relaxing.
Allowing awareness then to return to your breath as you release that image.
Body held.
Body heavy.
Complete effortlessness.
Returning to that space of awareness.
The one who is always at rest,
Always at ease.
Feel the heels softening,
The calves letting go.
Aware of your thighs relaxing.
Hips becoming heavy.
The lower back soft.
Abdominal organs relaxing down towards the spine.
Lungs sinking toward the earth.
Awareness now of the arms,
Heavy,
Soft.
Sensing a weight or a density to the hands.
Palms and fingers relaxing.
Both sides of the chest.
Facial muscles letting go.
The jaw softens.
Upper and lower teeth slightly parted.
Releases in the mouth.
The eyes soften back into their sockets.
Forehead and scalp letting go.
The whole body cradled by the air.
Gently drawing your awareness to the midbrain,
To that space between the temples and the third eye.
In that space,
See,
Feel,
Or imagine a blue star-like point of light.
Feel this as nurturing and healing energy.
At the center of the throat,
See this star-like point of light.
Healing and nurturing.
The right shoulder joint,
Star-like light.
Right elbow.
Right wrist,
Blue light.
Body sleeps.
Awareness remains aware.
Attention to the tip of the right thumb.
To the tip of the right pointer finger.
Tip of the right middle finger.
Star-like light.
Tip of the fourth finger.
To the right little finger.
Right elbow.
Right shoulder joint.
Center of the throat,
Blue star-like light.
Left shoulder joint.
Left elbow.
Right elbow.
Tip of the left thumb.
Tip of the left pointer finger.
Tip of the left middle finger.
Tip of the fourth finger.
Tip of the left little finger.
Left wrist.
Left elbow.
Left shoulder joint.
Center of the throat.
Center of the chest.
Blue star-like light.
Healing.
Healing.
Right side chest.
Center chest.
Left side chest.
Center chest.
Center of the belly.
Completely relaxed.
Right hip joint.
Top of the sacrum.
Right hip joint.
Right knee.
Right ankle.
Tip of the right big toe.
Tip of the second toe.
Tip of the middle toe.
Tip of the fourth toe.
Tip of the right little toe.
Right knee.
Right hip.
Top of the sacrum.
Blue star-like light.
Left hip joint.
Left knee.
Tip of the left big toe.
Tip of the left second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the fifth toe.
Tip of the left little toe.
Left ankle.
Left knee.
Left hip.
Top of the sacrum.
Center of the belly.
Center of the chest.
Center of the throat.
Third eye center.
Feeling the body now as the vast night sky.
Infinite in its awareness.
Feel the body now as those star-like points illuminating like a constellation of lights.
A constellation of stars.
A soft glow of this healing,
Nurturing energy illuminating the entirety of the body.
Soft breath floating through this infinite space.
Notice stars above you and stars below you.
A small part of the vast night sky connected to infinite healing and nurturing.
Observing from the seat of the witness,
The seer,
The part of you that is always at rest.
Always desires to expand and to know itself.
Experience this essence of the witness expressing itself as infinite healing potential.
Becoming aware of your innate healing capacity in this moment.
Feeling your essence,
Your breath,
Your spirit expressing itself as a healing force.
That healing capacity softly swelling.
Imagining you could feel the cells in the body responding.
Becoming awake to that healing presence and potential.
Noticing where in your body this healing presence feels most profound.
Remaining completely relaxed and feeling into this healing capacity.
Allowing it to reveal itself to you as an image or a symbol beyond effort or thought.
Completely relaxed.
Letting this healing presence be revealed to you in an image or symbol that is the expression of its own capacity for transformation and renewal.
See or feel or sense the image and know that this image is the antidote.
Resting for a moment with this image or symbol of healing or renewal.
That image merging into you and you merging into that image of healing.
And softly returning to the breath in the body.
Aware of the body breathing.
Aware of the vibrancy of that healing image.
Of the breath.
Awareness of being.
Beginning to really focus in on the movement of the breath in the body once more.
You might notice the rise and fall of the belly.
Aware again of sensations in the body.
Air on the skin or textures of clothing.
And once again noticing the sounds around you.
Those clothes and those drifting in from farther away.
There may be light filtering in through your closed eyes.
Or perhaps a fragrance in the air.
Or a taste on the tongue.
And as you become aware of these things just gently allowing the breath to deepen.
The belly rises and falls a little deeper than before.
You might imagine as you breathe in that breath and energy traveling all the way down into fingertips and all the way down into your toes.
And as awareness re-emerges and you drift back towards awakening you might begin to gently move your body starting at the extremities perhaps with fingers curling in toes wiggling and it could be a gentle stretch or a rocking of head from side to side where there's no rush.
And as those movements evolve and expand and if it feels right in your body gently rolling over to one side the practice of Yoga Nidra is complete.
4.9 (16)
Recent Reviews
Nadia
April 24, 2025
Beautifully paced, calm, clear guidance with invitational languaging - a skilled teacher.