Healing From Within Yoga Nidra

Join me for this guided Yoga Nidra Meditation to focus on healing from within. This practice will help you to heal on all levels, physically, mentally, and emotionally. All you need to do is make yourself comfortable and follow the guidance of my voice. Give yourself full permission to come to a place of quite and stillness. Trust that this is important time to take for yourself and your healing.

Transcript

Begin to release yourself into the alignment of Shavasana or any comfortable position for you that requires no effort.

Grabbing onto any props that will support your body in comfort and allow your entire body to become heavy and relaxed.

As you settle in,

Ask yourself,

Is there anything I can do to make myself even more comfortable?

Take time and care to make sure that you feel absolutely comfortable,

Warm and safe.

Give your body permission to come into a place of quiet and stillness.

With every exhale,

Allow your entire body to surrender into the earth.

Feel the weight of your body releasing heavily downward.

Allow all of your cares and worries to begin floating away.

Bring yourself here to this time and this place.

You will function on levels of hearing and awareness during this practice of Yoga Nidra.

Don't try to analyze or concentrate too intensely.

Give yourself permission to listen and do your best to stay awake and alert,

Following along with my guidance as best you can.

However,

If you do fall asleep,

Don't worry as your subconscious mind will still be at work taking in the positive experience of this practice.

If thoughts distract you,

Don't agonize.

Just come back to the sound of my voice.

Allow yourself to remain as still as possible.

Relax,

Trust and let go.

As we move through this meditation that focuses on healing the body,

Give yourself full permission to let go of all tension and stress that may be manifesting within from your thoughts and from outside distractions.

This time is completely for you and your healing.

Let all of your awareness move inward.

Feel the innate intelligence beyond your doing,

Moving your breath nice and easy in and out of your body.

Ever so gently begin to deepen your breath.

Noticing sensations of this deeper breath and its effects.

And now allow your exhales to lengthen and become even longer than the inhales,

Engaging the calming part of your nervous system.

Feel ease in your breath as you let go.

Allow your inhales to flow into your exhales and let your exhales flow into your inhales.

Feel your entire body letting go into a deep state of relaxation.

Allow your breath to soothe you,

Body,

Mind and spirit.

Love your thoughts and center all of your awareness on the ebb and flow of your breath.

And now begin to let go of your breath,

Letting your breath move completely on its own.

Mentally state to yourself,

I am going to release and relax and let go.

I am awake and alert in yoga nidra.

Now is the time to create and or state a sankalpa or intention for yourself.

A simple positive statement in the present tense that empowers your well being and the restoration of your parasympathetic nervous system.

When the nervous system is calm and at ease,

Then all of the systems in the body begin to move into harmony.

It is the part of yourself that has the ability to tranquilize and receive tranquility.

This statement is embedded into your conscious,

Subconscious and unconscious mind and is bound to manifest into reality with time.

Work with the same intention each time you do this practice until your goal is reached.

Now repeat your sankalpa silently three times with awareness,

With feeling and with intention.

Anamaya kosha,

The physical body.

We will now practice the rotation of consciousness.

I will lead you on a journey,

Restoring each part of the body back into a deep state of relaxation.

After I say the name of the body part,

Draw all of your awareness there.

Silently repeat the name of the body part to yourself.

Sense and feel its energy as best you can.

Relax that part of your body completely.

Welcome any feelings,

Visualizations or sensations to arise in the body.

Bring awareness first to the right side,

To the right hand and begin feeling in to your right hand thumb.

First finger,

Second finger,

Third finger,

Fourth finger,

Palm of the hand,

Back of the hand,

Right wrist,

Forearm,

Elbow,

Upper arm,

Right shoulder,

Armpit,

The right rib cage,

Waist,

The right hip,

Thigh,

Knee,

Lower leg,

Right ankle,

Heel of the foot,

Sole,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

Feel into the entire right side of your body.

Complete awareness and relaxation for the entire right side.

And now allow yourself to observe any differences you may experience between the right and the left side.

And now drawing awareness into the left side of your body,

Into the left hand,

Beginning to feel into the left hand thumb.

First finger,

Second finger,

Third finger,

Fourth finger,

Palm of the hand,

Back of the hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Left shoulder,

Armpit,

The left rib cage,

Waist,

The left hip,

Thigh,

Knee,

Lower leg,

Left ankle,

Heel of the foot,

Sole,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

Feel into the entire left side of your body.

Complete awareness and relaxation for the entire left side.

And now you will move your awareness from the tips of your toes up to the crown of your head as we experience and play with opposites within the body,

Left and right and front and back.

Feel now into the whole of your right foot.

Feel the front,

The back,

The heel,

All five toes,

The whole right foot together.

And now the left foot.

Feel the front,

The back,

The heel,

All five toes,

The whole left foot together.

And now the whole of the right foot and the whole of the left foot together.

Both feet together.

Feel into the right leg,

The shin,

The calf muscles,

The whole right leg.

Feel into the left leg,

The shin,

The calf muscles,

The whole left leg.

Both legs together.

Feel into the whole of the right knee and the whole of the left knee.

And now both knees together.

Feel into the whole of your right thigh,

The front,

The back,

The whole thigh together.

Feel into the left thigh,

The front,

The back,

The whole thigh together.

And now feel the right thigh and the left thigh together.

Feel into the whole of your right hip and the whole of your left hip.

And now both sides of your hip together.

Moving awareness up into the torso.

Feeling into the front of the torso,

The abdominal muscles,

The chest.

Feel into the right collarbone and the left collarbone and the backside of the torso.

Feel into the right shoulder blade and the left shoulder blade and the right low back and the left low back.

The entire length of the spine.

And now the whole torso together.

Feel into the whole of your right shoulder.

Moving awareness down into the right arm,

Down into the right hand all the way to the right fingertips.

Feel the whole right arm together.

Feel into the whole of your left shoulder.

Moving awareness down into the left arm,

The left hand and all five fingertips.

Feel the whole left arm together.

And now feel the whole of the right arm and the whole of the left arm together.

Feel into your neck,

The front,

The back,

The whole neck together.

Moving awareness up into the back of your head and the crown,

The whole scalp.

Feel into the whole of the scalp together.

Feel the right temple and the left temple,

Both temples together.

Feel the right eye and the left eye,

Both eyes together.

Feel the right ear and the left ear,

Both ears together.

Feel the right cheek and the left cheek,

Both cheeks together.

Feel into the right nostril and the left nostril,

Both nostrils together.

The upper lip,

The lower lip,

Both lips together.

Feel your entire face together.

And now the whole head together.

And now the whole body together,

The front,

The back,

The right side,

The left side.

Feel your whole body together.

Complete awareness and relaxation for the whole body together.

Pranamaya kosha,

The energy body.

Now begin to notice your breath,

Allowing your breath to come and go naturally.

As your awareness travels into the breath,

Pay particular attention to all the sensations and changes that you are experiencing at this time.

Enjoy the ebb and flow of your breath,

The rise and the fall,

The in and the out.

Notice where you're feeling your breath the most.

Is the breath more noticeable in the belly,

Your chest,

Your throat,

Your nostrils?

Where else do you feel your breath?

Just noticing,

Not changing anything.

What does your breath feel like?

What is the quality of your breath?

Noticing any feelings,

Sensations or images that may arise.

No judgment,

No preferences.

Notice the different sensations between the inhalation and the exhalation.

Sense the nature of your breath and the quality of the energy that moves with it.

Sense the upward flowing movements in the body.

Sense the downward flowing energy in the body.

Notice the flow of energy through the arms and the hands and the legs and the feet.

And now notice the energy flowing around the body,

Noticing a cushion of energy around the body.

What does it feel like?

And now relax and let your body melt,

Fully resting in the sensations of your breath,

Your energy.

Manomaya kosha,

The emotional mental body.

Now we will bring awareness to transforming a physical or emotional issue located within the body.

Become aware of any physical or emotional matter that you would like to transform.

Take whatever time you need to feel into anything that you desire to transform.

Clearing away a space in your mind so that anything you desire to change can appear.

Some issue,

A way of being,

Perhaps a physical problem,

Or even an attitude of yours that you have grown weary of.

Notice what wants to present itself.

Let yourself be curious about where this issue resides in your body.

Where do you feel it?

Momentarily let your body show you where this is held.

Acknowledge its presence.

There is no blame or praise,

Just awareness.

Just let yourself feel its presence,

Allowing it to be there as you sense its nature.

Allowing it to become more clear as you continue to focus your attention on it.

Does it have a size?

A color?

A texture?

A shape?

A sound?

An aroma?

Is there an emotion?

Is it hard or dense,

Hard or soft,

Or dense and heavy,

Or light and airy?

Does it feel stagnant or can it move around in the body?

How much space does it take up within your body?

Noticing what's there,

Not using your mind but rather just using your senses.

Try and remain detached,

Just watching it with a sense of calm and curiosity.

Not pushing it away or pulling it close,

Just letting it be.

And now watching it as it begins to shift and change naturally and of its own accord.

Allow it to begin to transform into whatever direction it is inclined to go.

And if it doesn't shift,

That's okay too.

But if it does and it might,

Let it happen in its own way,

In its own time.

Trust that it will change when it is ready.

Pay particular attention to all the sensations and all the changes you may be experiencing.

Feeling any shifting in your body,

Whether it be delicate or bold.

Just allowing yourself to feel.

Letting any transformation take place.

Remain quiet for a moment or two,

Letting yourself watch the shift.

Noticing whatever happens.

Allow a brilliant white light to come into your imagination.

Spiraling and circling,

Sparkling and glowing,

Cleansing and healing.

Allow yourself to draw back into a deeper state of release,

Surrendering,

Healing.

Feel this beautiful white light flooding your mind.

Balancing,

Healing.

Supporting a state of oneness in your body and your mind.

And now begin to imagine this beautiful,

Brilliant healing white light beginning to flood down into your body through your crown.

Moving slowly down through your head and face like lava,

Cleansing,

Balancing and healing your body.

Feeling and imagining this white light moving down into your neck and shoulders.

Every cell in your body freeing,

Free to heal.

This healing light moving down into your arms,

Slowly making its way down into the fingertips.

And now imagining this brilliant light moving down through your torso.

Spiraling around and down the spine.

Massaging all of your internal organs.

Every cell renewing,

Recharging,

Healing.

This white light gingerly making its way down through your hips,

Your legs.

All the way down to the soles of your feet.

Your whole body cleansing,

Balancing and healing.

If you sense an area in your body that needs more healing,

Whether it be physical,

Mental or emotional,

Allow even more of your awareness and this healing light to flow into this area now.

Nurturing,

Sending love and light to this area now.

And now visualizing your mind's eye,

Your entire body glowing with this vibrant healing white light,

Spiraling and circling,

Sparkling and glowing,

Cleansing and healing,

Your whole body renewed and restored.

Andhamaaya kosha,

The bliss body.

Become aware of the self-born bliss of your own innermost state of being.

Settle into pure abiding awareness,

Awareness that you are practicing yoga nidra,

That you are more than your physical body,

That you are consciously experiencing your own consciousness.

Open yourself to this elation and this higher consciousness.

You are bliss.

Your true nature is bliss.

Now is the time to repeat your sankalpa,

The intention you made at the beginning of this practice.

Silently repeat this statement three times with awareness,

With feeling and with intention.

And now allow yourself to visualize this statement coming true in your life.

What does it look like?

How does it feel?

Know that your higher self honors and accepts this intention.

And now start to increase your awareness.

Be aware of your breathing.

With every inhale,

Gently begin to deepen your breath as you bring yourself back into your physical body.

Feel divine love and gratitude for your body and your mind.

Feel the surface underneath you.

Feel the fabrics around you touching your skin as you continue to bring yourself back into your physical body.

Accepting and integrating everything and anything that you have experienced during this practice.

And now allow yourself to gradually move and stretch in any way that feels good to you,

Slowly and gently awakening your body.

Taking all the time you need,

Eventually allowing yourself to roll all the way over onto one side.

Thank yourself for showing up,

For doing this work and taking this healing time for you.

Drawing your intention back into your mind's eye once more,

Changing nothing.

Regardless of what you consciously recognize that has or has not changed,

Know that something deep within has shifted to connect you to your intention.

Feel this in your heart.

Remain here as long as you would like.

This practice of yoga nidra is now complete.

May there be peace above you,

Peace below you,

Peace all around you,

Peace to your mind,

Body and spirit.

Namaste.

Namaste.

Namaste.

Namaste.

Reviews

I found the explanations of yoga nidra useful. Lovely meditation that helped me. Thank you.

Thank you so much for this very relaxing practice 🙏 It gave me some much needed rest after waking too early this morning 😊

The yoga Nidra helped me fall asleep quickly, thank you 🙏

What an incredible healing experience! I have bookmarked this one to come back often. Thank you!

I found this yoga nidra very powerful Thank you.

I've been battling chronic migraines, my body has stopped responding to Western and traditional interventions. Guided meditation, and Insight Timer, has become key in my battle. I've been finding Yoga Nidra particularly helpful. I had a horrible migraine hit this evening and reached for my phone. This meditation was top on my suggested list. This was incredibly helpful in ways I can't yet explain. But, thank you. Namaste

Beautiful moment in the nidra zone. Thank you 😊

Altough a bit fast, it was very nice and relaxing. Thank you so much 🙏🏼💕

This meditation is perfect for falling asleep to and staying asleep for a good time afterwards!
Thank you so much, I needed a good night sleeep.

A powerful and profound shift was felt and for reasons only the universe knows this very unique meditation appeared at a time that I needed it most. This meditation may become part of my daily practice. Namaste 🙏- Dave

Thank you