Yoga Nidra for Pain and Healing - Total Relaxation

This Yoga Nidra practice will help you release all physical, mental, and emotional pain and connect deeper with the space of peace within. Through deep breaths and a thorough body scan, we invite the calm energy of healing and open up to the presence of love. Yoga Nidra is a guided meditation that uses a systematic method of inducing complete relaxation. This yogic "sleep" technique calms the nervous system and activates the parasympathetic (relaxation, rest & digest) response which will help you feel less stressed and more at peace. Close your eyes and enjoy.

Transcript

Hello darling and welcome to this relaxing yoga nidra practice.

We'll be focusing on releasing any tension and pain from the body and the mind and connecting deeper and deeper with the space of awareness that is completely free of any pain,

Of any stress,

Any thoughts and emotions that purely is and exists.

Wherever you are right now I hope you feel comfortable.

This practice is best done lying down on your back in shavasana.

So your legs are long,

Relaxed,

Your arms alongside your body.

Adjust any pillows,

Any blankets.

And if you want you can also put an eye mask or a blindfold on your eyes just to block any light and let them completely rest.

Close your eyes now.

And tuning in deeper and deeper with your breath.

Notice how is your breath today.

Notice the natural flow of your breath in and out.

Through this practice try not to fall asleep but rather stay awake and aware.

And if your mind starts drifting away come back to your breath,

Come back to my voice and let it guide you.

Slowly surrendering to the surface underneath you.

Feeling the weight of your body sinking deeper and deeper into the earth.

And becoming aware of any sounds you might be hearing in the distance.

Become aware of the most distant sounds that you can hear.

Let your sense of hearing operate like a radar beam,

Searching out distant sounds and following them for a few seconds.

Move your attention from sound to sound without attempting to identify the source.

And now gradually bring your attention to closer sounds,

To sounds outside your building and then to sounds inside this building and inside your room.

Without opening your eyes visualise the four walls,

The ceiling,

The floor,

Your body lying on the floor.

See your body lying on the floor.

Become aware of the existence of your physical body lying on the floor.

Total awareness of your body lying in perfect stillness.

Develop your awareness of all the physical meeting points between your body and the floor.

Become aware of the natural breath.

Keep on listening to me and know that you are breathing.

The practice of Yoga Nidra begins now.

Say mentally to yourself I am going to practice Yoga Nidra.

I will not sleep.

I am going to practice Yoga Nidra.

Now it's time for our intention for this practice,

Our sankalpa.

What is your resolve for this practice?

It can be an intention you are holding within your heart for the past few weeks or longer.

Or it can be an intention that you are just setting right now.

Say it three times mentally starting with I am.

For example I am healing.

I am surrendering to the energy of healing and support.

Remember that within you always have the power to heal yourself,

To release anything unnecessary in your body and be fully healthy and strong.

Now we'll be rotating that consciousness from one body part to another.

Stay with my voice.

Starting with your right hand thumb,

The second finger,

Third finger,

Fourth finger,

Fifth finger.

Feeling the tension from the whole palm of your right hand,

The back of your hand,

The wrist,

Your lower arm,

Elbow,

Upper arm,

Shoulder,

Your armpit.

Feeling tension from all the right arm.

Bring your awareness to the waist now.

Feel the warm energy surrounding the right side of your waist,

Your hip on the right side,

Your thigh,

Your right knee,

The calf muscle,

The ankle,

The heel,

The sole of your right foot,

The top of the foot,

The right big toe,

Second toe,

Third toe,

Fourth toe and the fifth toe.

Taking a deep inhale and with the exhale totally releasing any heaviness from your right leg now,

Letting the warm energy of love and peace to flow through your whole right side of the body.

Now moving your attention to the left thumb,

To the second finger of your left hand,

Third finger,

Fourth finger,

Fifth finger,

The palm of your hand relaxing,

The back of your hand,

Your wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Your left armpit.

Feeling the warm energy surrounding your whole left arm now.

Relaxing your waist and your hip on the left side,

Moving this energy down through your left thigh,

Your left knee,

The calf muscle,

The ankle,

Your heel,

The sole of your left foot,

The top of your foot,

The left big toe,

Second toe,

Third toe,

Fourth toe and the little toe.

Taking a deep inhale and with the exhale releasing any tension in your left leg,

Totally surrendering to the earth.

Moving your attention now to the back of your right shoulder and your left shoulder,

Relaxing your right shoulder blade and your left shoulder blade,

Relaxing your right buttock and your left buttock,

Letting your glutes sink in to the surface underneath you,

Relaxing the whole spine through your upper,

Middle and lower back now.

Feeling this gentle warm healing energy flowing alongside your spine,

Feeling the whole of the back together,

Relaxing.

Move your focus now to the top of your head,

Feel your forehead.

With the next exhale totally releasing any tension and heaviness from the head,

Any heavy thoughts,

Any worry.

Relaxing the right and the left eye,

The right eyebrow and the left eyebrow,

The right eyelid and the left eyelid,

The right ear,

Left ear,

The right cheek,

Left cheek,

The tip of your nose,

Right nostril,

Left nostril,

The whole nose,

Upper lip,

Lower lip,

Softening your chin and your jaw muscles,

Relaxing your throat,

The right collarbone,

The left collarbone,

Right chest and the left side of your chest,

In the middle of the chest let it expand with every breath in and relax with every breath out,

The navel and the abdomen,

The lower abdomen,

Let it rise,

Let your belly rise with each inhale and totally relax with each exhale.

Now the whole front and the back of your body is totally relaxed.

These energies of peace and love and support are bringing you more and more healing.

Relax the divine calming energy to flow through you releasing any mental,

Emotional or physical tension.

Totally relax the whole of the right leg,

The whole of the left leg and both of your legs together,

The whole of the right arm,

The whole of the left arm and both arms together,

The whole of the back,

The whole of the front,

The whole of the head together,

Your legs,

Your arms,

Back,

Front,

Head all together,

The whole of the body totally relaxing together,

The whole of the body totally relaxing together.

Develop harmonious awareness of the whole body and become aware of the space occupied by the body.

Become aware of the body and the space that is occupied by your body.

Body and space.

Feeling the body on the bed or on the floor.

Feel the relation to the floor to the surface underneath you.

Become aware of the meeting points of the body and the surface underneath you.

These are very subtle physical points.

Feel them between the back of your head and your bed,

The shoulder blades on the bed,

The elbows on the bed,

The back of your hands,

The buttocks,

The calves and the heels connecting to the earth underneath you.

Attach your attention now to the eyelids.

Feel the narrow line of meeting between the upper and the lower eyelids.

Feel the sharp points where they meet.

Apply your awareness between the eyelids and then the lips.

Centre your attention on the line between the lips and the space between the lips.

Breathe slowly and gently.

Draw your attention back to your natural in-going and out-going breath.

Feel the breath moving along the passage between the navel and the throat.

On inhalation it rises from the navel to the throat.

On exhalation it descends from the throat to the navel.

Be completely aware of this respiration.

Throat to throat,

Throat to navel.

Do not try to force this breath.

Just stay in pure awareness.

Bring your awareness and at the same time start counting your breaths backwards from 11 to 1.

And in your mind you can just say it like this.

I am breathing in 11.

I am breathing out 11.

I am breathing in 10.

I am breathing out 10.

Keep breathing and connecting to your breath.

Total awareness of breathing and counting.

The breathing is slow and relaxed.

Awaken now the feeling of heaviness in your body.

The feeling of heaviness sinking into the floor underneath you.

Total awareness of heaviness.

Awaken the feeling now of the lightness in your body.

Awaken the feeling of lightness.

A sensation of lightness and weightlessness in all parts of your body.

Your body feels so light that it seems to be floating away from the floor.

Concentrate now on the experience of pain in your body.

Concentrate and try to remember the experience of pain.

Any pain you have experienced in your life,

Mental or physical,

Recollect this feeling of pain.

Take a deep inhale.

Exhale,

Totally let go,

Free yourself from this pain.

Recollect the feeling of pleasure.

Any kind of pleasure,

Physical or mental.

Recollect this feeling and relive it.

Make it vivid.

Awaken the feeling of pleasure.

Say to yourself I am awake.

I deserve to experience pleasure.

I am awake.

I deserve to experience joy.

Slowly basking in the light of love,

Joy and pleasure.

Slowly withdraw your mind and concentrate on the space in front of your closed eyes.

Imagine before you a transparent screen through which you can see infinite space.

A space that extends as far as the eyes can see.

Concentrate on this dark space and become aware of any phenomena that manifests within it.

Whatever you see is the manifesting state of your mind.

Continue your awareness of this space but don't become involved.

This detached awareness only,

Observing with no attachment.

Keep resting your body and resting your mind in this warm and friendly space.

Now come back to your resolve,

Your sankalpa.

Repeat the same sankalpa,

Your intention you made at the beginning of the practice,

In the same words with an open heart.

Repeat it three times clearly now.

Slowly and slowly come back to your breathing.

Become aware of your natural breathing in and out.

Become aware of the total relaxation in your body.

Develop awareness of your physical existence.

Become aware of your arms and your legs and your body lying down.

Develop awareness of the room you're in,

The walls,

The ceilings,

The noises in the room and the noises outside.

Lie quietly for a few moments here with your eyes closed and then start slowly moving your body whenever you're ready.

You can stretch yourself a little bit,

Stretch your neck,

Your shoulders,

Your arms.

Just take your time and don't hurry.

And if you want feel free to stay there,

Maybe now you can gently drift away to sleep.

Or if you're gonna continue with your day,

Just very slowly and gently get up when you are sure that you're awake and then open your eyes.

Thank you so much my darling for joining me in this practice.

I really hope you enjoyed.

I really hope the more often you do this practice,

The more you'll be able to experience the amazing benefits of this yoga nidra practice.

Thank you so much.

Keep coming back.

Namaste.

Namaste.

Reviews

Lovely relaxing yoga nidra with music, thank you ❤️