Yoga Nidra Deep Healing Meditation

This long guided relaxation exercise will help you to let go of physical sensations like pain and discomfort and drop into a deep state of relaxation — resetting your nervous system and stimulating healing and balance throughout the body, mind, and spirit.

Transcript

If you don't have one already,

Go ahead and think about a sankalpa,

A seed,

Some sort of mantra,

Some sort of vision for yourself that you would like to create.

It could be something that you just want to work on inside of yourself or in your outward life,

Something that you want to make a little better.

It should be a very simple phrase,

Just one short sentence that you can remember easily.

Hopefully it's the same every time that you do this practice.

You can use it with any meditation practice.

You can say it to yourself right before you go to sleep,

Which is very powerful,

Or just as you awaken.

Those are the very,

Very receptive states of mind right before sleep and the moment we awaken.

The mind is very impressionable.

The subconscious is fertile.

We're going to begin with the practice of yoga nidra.

You should be lying on your back,

Arms spread out away from the body with the palms facing up.

Let your legs roll out to the side,

Loose.

Lengthen the back of your neck.

Make sure that it's supported if you need something under the curve of your neck or something soft under the back of your head.

Make sure that your hands,

Your legs,

Your body is not in contact with anything around you.

We want to be able to lose all bodily sensation.

We'll begin by just noticing the points of the body along the back of the body that are in contact with the ground right now.

And first,

Notice them one by one.

You can start down at the feet if you like,

Making your way all the way up to the back of the head and really observing the weight and the pressure at each point of contact.

Feel the body getting heavier,

Already relaxing down.

And now bring your attention for a few moments to the sounds in your atmosphere.

You'll hear my voice,

Of course,

And listen for other sounds,

Things that may be making noise in the room with you or just outside of the room or perhaps outside of your building.

And just allow any and all sound vibration to come in and back out.

Feel that the inside of your ears,

Deep into the ear canal,

Is becoming more and more sensitive,

Picking up even the white noise that exists,

Even the very subtle sounds.

Now start to bring your attention to your breath.

Without changing it,

Just notice the breath flowing in and flowing back out.

Notice how calm the breath is,

Moving all by itself without any guidance from you.

Your intelligence.

Now mentally repeat the following phrase three times.

I will remain awake and alert during the instructions.

I'm going to move the consciousness,

The conscious attention around the body from part to part.

Going to go a little more quickly than usual.

And when I name a body part,

Just imagine it.

Imagine it through and through as if it was the only thing that existed.

Don't be concerned with what's happening there as you place your attention there.

You may feel sensations.

You may feel a reaction.

Just get the feeling that the best of the best is happening.

Pure healing is happening.

We're going to start with the left thumb.

Place all of your attention at the left thumb.

The left index finger.

You may feel it responding.

Left middle finger.

Left ring finger.

And left pinky finger.

The left palm and back of the hand all the way through.

Left forearm.

Elbow joint.

And upper arm.

Left shoulder joint.

Left chest and rib cage.

Left torso.

Left hip and pelvic region.

Now the left upper leg and thigh.

All of the attention there.

Left knee.

Left lower leg.

Left ankle joint.

Left foot,

The sole and top of the left foot.

Now the left big toe all by itself.

Left big toe.

The second toe.

The third toe.

Fourth toe.

The next to last toe.

And the pinky toe by itself.

Bring your attention to the right thumb.

Everything condensed inside the right thumb now.

Right index finger.

Middle finger.

Ring finger.

Pinky finger.

The right palm and back of the right hand.

Right forearm.

Right elbow joint.

Right upper arm.

Right shoulder joint.

The right chest and rib cage area.

Right torso and waist.

The right hip and pelvic region.

Right thigh.

Move to the right knee.

Lower leg.

Ankle joint.

And the right foot,

Sole and top of right foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

And the pinky toe by itself.

Bring your attention to the lower back.

Only the lower back exists.

Middle back.

Upper back and shoulder blades.

Now the neck and throat.

All the way around,

All the way through neck and throat.

The jaw.

The bottom lip.

The top lip.

The left cheek.

And the right cheek.

The nose.

The eyebrows.

The upper eyelids.

And the lower eyelids.

The left temple.

And the right temple.

Your forehead.

The scalp.

And the skull.

Now bring your attention to both legs.

Just the legs,

Right and left.

Now both arms.

Arms and hands,

Right and left.

Bring your attention to the front of the abdomen.

And now move your attention to each internal organ.

Recalling them,

Visualizing them the best that you can.

Starting with the heart.

The lungs.

The stomach.

Liver.

Kidneys.

Intestines.

Spleen.

Thyroid gland.

And all the rest.

Send them gratitude.

Now begin to cultivate the feeling of heaviness in the body.

The body is getting extremely heavy,

As if it were made of solid lead.

Activate the memory,

The sensation of heaviness.

Feel the body as if it were sinking down into the floor now.

So heavy that you can't lift yourself up.

Extremely heavy now.

Now recall the sensation of lightness as the body begins to get lighter and lighter in each moment until it's lifting up from the floor.

Floating up above the floor.

Extremely light like a feather.

Focus on the sensation of extreme lightness.

Now recall the sensation of heat in the body.

Feel the body beginning to get very hot,

As if you were walking in a hot midday sun.

Remember the feeling of heat on your skin and face.

Feel the body getting hotter and hotter.

Now recalling the feeling and sensation of coldness,

Freezing cold.

Bring it to mind and sense it throughout every inch of the body,

As if you were laying in several feet of fresh,

Cold snow.

Feel the body getting very cold.

Now notice the body is starting to become a perfect temperature,

A very comfortable temperature.

Imagine you're laying on a beach,

Gentle waves rolling in,

Soothing you with their sound.

Beautiful aqua sky above you.

Palm trees blowing in the wind.

Your body is extremely comfortable where it is,

And there is no need to move at all.

Bring your attention now to the third eye center at the back of the forehead.

And when I name an image,

Create it there in your mind's eye.

Create it quickly and thoroughly so that you can see and experience all of the details,

Just like a photograph.

The first image is a full moon in a dark sky,

A bright full moon in the dark sky.

Church bells ringing in the distance.

A rushing river filled with rocks and branches.

A shining golden ring,

Shiny golden ring.

The ocean waves at high tide,

Ocean waves at high tide.

Dark sky with thousands of bright stars,

A dark sky with thousands of bright stars.

A car driving on the highway by itself.

Car driving on the highway by itself.

A herd of elephants walking through the jungle.

A herd of elephants walking through the jungle.

A deep dark stone well.

A candle flame in a windless room.

Candle flame in a windless room.

Now let all of the images fade.

Remain awake and alert and guide your attention down into the right side of your physical heart,

The temple of the soul.

Now is the time to repeat your sankalpa three times to yourself mentally.

Remain perfectly still.

Just the sense of sound still engaged.

You can say to yourself,

I am practicing yoga nidra.

I will not fall asleep.

Mandor Burneth you you you you you remain awake rest your attention there in the temple of the soul,

The right side of the heart you you you you you you you very slowly,

Without moving start to bring your attention back to your breath just observe the breath as it flows in and out noticing the life force,

The prana that's traveling on it and gradually start to notice the weight of the body again,

Pressing against the ground,

The pillows notice the sensation of air on the skin and the face and then little by little,

Start with the smallest movements you can make wiggling the fingers and the toes circling the ankles and wrists and then stretching in any way that feels good just very slowly waking the body back up when you feel ready to,

You'll roll to one side in a fetal position,

Staying soft,

Eyes closed and take a minute there to just further let go of anything that you no longer need so any thought patterns or feelings or sensations,

Anything that you don't want to take with you big or small,

Just imagine it draining out of the body now,

Down deep into the earth and you can take as long as you like with this process when you finally come up to sit and stand,

Try to keep your voice soft and low try to talk as little as possible let the seed of intention,

The sankalpa that you set deep in your consciousness let it start to take root this evening thank you all for coming

Reviews

I really enjoyed this one ☺️ a little bit different. I wake every day in pain, and doing yoga nidra wearing a cooling or heat pad ( depending how I feel) weird I know someday heat is better for my dry eyes but some days cold for the burning in my face. But being calm listening to a meditation helps me face the day thankyou I will do this one again x

I really liked this one. I liked the gentle reminder to stay present too :) 🌿🦋🌿🦋🌿🦋🌿

Very nice and calm voice. Deeply relaxing practice.