Namaste.
This is Danielle and this is a 25-minute yoga nidra to calm your nervous system.
A deep healing yoga nidra practice.
Please take your time to get completely comfortable.
You could lie on your yoga mat,
Couch,
Or bed.
You might take a moment to grab a blanket or a pillow for behind your head or under your knees.
Be sure that your chin is slightly lower than your forehead.
Don't forget to dim the lights or cover your eyes and be sure the temperature is just right.
You might choose to have a blanket nearby.
Lying supine on your back,
Let your arms rest with your palms facing upward and your feet slightly wider than your hips,
Letting the legs roll outward.
Nice and cozy for yourself to drift off into deep relaxation.
Once you are ready to begin the practice of yoga nidra,
I would like you to close your eyes and bring your attention to your whole body.
Starting off the practice today by curling your fingers into your hands and making fists,
Squeezing your hands and your arms,
Tensing up every muscle.
Curl the toes and squeeze the muscles of the feet,
Calves,
And thighs,
Even your buttocks.
Scrunch your face and shrug your shoulders up to your ears.
Take a deep breath in through your nose and as you exhale,
Breathe out of your mouth without force and release all the muscles of your body,
Releasing all the tension throughout your body.
Let your body relax and become heavy.
You might do this two or three more times,
Releasing the breath out of your mouth and completely surrendering,
Allowing your body to get just right,
Nice and cozy.
You should be very,
Very comfortable letting yourself find stillness,
Letting gravity do the work for you,
Feeling your eyes closed and begin to let the eyes rest.
Notice any sounds around you in the room or around your space,
Letting those sounds drift off into the distance.
Feel yourself slowing down,
Arriving into the present moment.
Feel your eyes softening,
Your mind beginning to relax,
Your body becoming more and more comfortable.
Let your inner gaze be to your third eye center in the center of your forehead,
Deep in the center of your head between your ears,
Gazing into the darkness and in the center of the darkness,
A light,
A dim beam of light,
Warm light.
It's now time to state your Sankalpa,
An intention for your practice today.
Could you say it to yourself quietly three times?
If you don't have an intention,
You might try.
My nervous system is calm,
Balanced and in a state of deep healing.
My nervous system is calm,
Balanced and in a state of deep healing.
As you hear my voice,
Let it guide you.
Visualize your attention moving effortlessly as though it's a gentle flowing current originating at the third eye,
Your intuitive center,
To the right eye,
The left eye,
The right nostril,
Left nostril,
Tip of the tongue,
Root of the tongue,
Center of the throat,
Down to the heart center,
Space between the lungs,
To the right shoulder,
Elbow,
Right wrist,
Palm of the right hand,
Thumb,
Second finger,
Third,
Fourth,
Pinky finger,
Palm of the right hand,
Wrist,
Elbow,
Shoulder,
Right side of the chest,
Heart center,
Left shoulder,
Elbow,
Wrist,
Palm of the left hand,
Thumb,
Second finger,
Third,
Fourth and pinky finger,
Palm of the left hand,
Wrist,
Elbow,
Shoulder,
Left side of the chest,
Collarbone,
Heart center,
Moving below the heart to the solar plexus,
Just above the navel.
Diaphragm.
Feeling the diaphragm rising and falling,
Stimulating your vagus nerve,
Sending signals to the brain to keep the nervous system calm.
Navel center,
Waist,
Right hip,
Knee,
Ankle,
Heel,
Sole of the right foot,
Big toe,
Second,
Third,
Fourth,
Fifth toe,
Top of the right foot,
Ankle,
Knee,
Right hip,
Both hips,
Left hip,
Knee,
Ankle,
Heel,
Sole of the left foot,
Big toe,
Second,
Third,
Fourth,
Fifth toe,
Top of the left foot,
Ankle,
Knee,
Left hip,
Both hips,
Front of the ribs,
Back of the ribs,
Base of the spine,
Tailbone,
Sacrum,
The whole spine,
Shoulder blades,
The space between the shoulder blades,
Back of the neck,
Back of the head,
Crown of the head,
To the third eye,
Center of the forehead.
Noticing your breath,
The flow of breath.
Visualize the breath coming in through the nose to the center of the forehead and out through the crown of the head.
Inhaling through the nose and exhaling out through the crown of the head.
Now inhaling,
Visualize the breath coming in through the crown of the head all the way to the heart center.
Exhaling,
The breath flows out into the arms and down to the bottoms of the feet.
Imagining you could inhale through the crown of the head,
Exhaling through the arms and the feet.
Watching the breath flow in and out.
New energy coming in and releasing the old.
Imagine you are breathing into the whole right side of the body,
Becoming full of new energy and vitality into the whole right side of your body.
Breathing into every cell in the right side of your body.
A glowing warm energy gently flowing into the right side.
And now the whole left side of the body,
Filling the left side of the body with new energy into the whole left side of the body.
Now imagine on the inhale radiating with light into the whole body.
Warm light full of vitality into your entire being.
Feel a soft warm light healing your body,
Flowing into every cell of your body.
Streams of healing energy flowing into every cell in through the crown of the head,
Down to the heart center,
Flowing out to the arms and legs.
Tiny little streams of energy into both the right and left sides of your body.
Feel the whole body receiving the new energy.
Now rest your attention in the center of the energetic heart,
In the center of your being between the lungs,
Into your soul.
Visualize a yellow dragonfly,
A clear calm lake,
A pink flower,
Green grasshopper,
A yellow orange and red sunrise,
A majestic mountain peak,
An eagle soaring high above into the sky,
Into the blue clear sky.
Visualize a clear sky as if you're gazing into your inner landscape,
Relaxing the body,
Feeling the body connecting with all the space around you.
Say your intention or your Sankalpa once again three times to yourself,
Quietly or out loud.
My nervous system is calm,
Balanced and in a state of deep healing.
My nervous system is calm,
Balanced and in a state of deep healing.
My nervous system is calm,
Balanced and in a state of deep healing.
Feel your soft gentle breath once again,
Smooth soft breath flowing in through your nose and out through your mouth,
Feeling ease in your body,
Mind and connection to your spirit.
Begin to feel your body resting on the earth.
Feel the ground or material beneath you.
Feel your fingers and your toes.
Let them awaken slowly,
Each finger and each toe starting to move,
Wrists and ankles beginning to move,
Gently awakening your head,
Moving the head from side to side ever so slowly,
Eyes are still closed,
Allowing yourself to awaken from your Yoga Nidra like you are in slow motion.
No need to hurry,
No need to startle your nervous system.
Feel yourself moving in a way that's a little different with care and love,
Feeling yourself recharge in your nervous system calm.
Feel the clarity in your brain like you have just cleared a yard of leaves.
No more clutter,
A nice clear space.
Rest for the next few breaths and just notice how you feel.
Take as much time as you need to move back into your daily life.
If there's someone in your life who may need a little deep healing,
Please share this video with them.
May you be happy,
May you be healthy,
May you live without suffering and may you live a life of ease.
See you next time.
Please let me know if you enjoyed this Yoga Nidra for deep healing in the comments below.
