Yoga Nidra For Self-Healing

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

Lying down on your back,

Think about your spine lengthening and think about your head loosening from the rest of the body,

The neck elongating.

Lots of space between all of the bones of the spine.

Let your legs just roll open,

Rolling out to the side.

Feel your shoulder blades slightly tucked under the body so the arms are away from the body with the palms up.

Soften your face,

Soften your jaw.

Feel like the muscles of the face,

The eyes,

The jaw are exhaling all of their stress and tension.

And begin to notice the points on the back of the body that are in contact with the floor or the bed right now.

You can notice each one individually and then see it melting down.

See it softening into the floor.

The first part of this practice will just be encouraging the physical body to relax,

To release any accumulation of tension,

Worry or strain.

All of the points of contact on the back of the body are melting into the ground.

Feel the muscles softening away from the bones as if they were sighing,

They were exhaling,

Releasing their grip.

Relax.

Relax the body organs,

The internal organs.

Also releasing,

Shifting,

Floating.

And then notice your breath,

How it's creating movement in the physical body,

Lifting and then gently dropping the chest back down.

All by itself,

Notice this wave of breath and energy filling,

Offering and then releasing.

Now for a moment,

Bring your attention to any sounds in your environment.

You'll hear the sound of my voice,

But also welcome in any other vibration.

Anything you may hear outside or in the room with you,

Even very subtle noises.

Focus all of your attention somewhere there deep in the brain,

Deep in the ears,

Deep within the sense of hearing.

See if you can let all sound just come and go.

Now we're going to begin rotating the conscious awareness throughout the physical body.

Just briefly going to each location and just thinking about that body part,

Placing your full attention there as if it was the only thing that existed.

We're going to move rapidly.

Starting now at the left thumb.

Imagine your left thumb filling with your attention.

Now your left index finger.

When I call the body part,

Nothing else exists.

Left middle finger.

Left ring finger.

Left pinky finger.

The left hand,

The palm and back of the hand.

You can feel the cells responding immediately.

Left forearm.

Left elbow.

Left upper arm.

Left shoulder joint.

Left chest and rib cage.

Now moving down to the left hip and pelvis.

Left thigh.

Left knee.

Left lower leg.

Left ankle joint.

The heel and sole of left foot.

The top of the left foot.

Left big toe by itself.

Second toe.

Third toe.

Fourth toe.

And pinky toe.

Notice how quickly the effects take place.

Leave the left side of the body now completely alone.

Try not to move an inch.

Just the awareness comes to the right thumb.

Everything gathering there.

Right thumb.

Right index finger.

Right middle finger.

Ring finger.

And right pinky finger.

Another right palm and back of the hand.

Right forearm.

Elbow joint.

Right upper arm.

Right shoulder joint.

Right chest and rib cage.

Now move to the right pelvis and hip area.

All of the attention concentrating there immediately.

Now to the right thigh.

Right knee joint.

Right lower leg.

Right ankle.

The heel and the sole of the right foot.

The top of right foot.

Now the right big toe.

Second toe.

Third toe.

Fourth toe.

And pinky toe by itself.

Now leave the right side of the body asleep.

Bring your awareness upwards to the lower back.

To the middle back.

And to the upper back.

Moving to the abdomen.

The solar plexus area.

The upper chest and throat.

The neck.

The jaw.

The bottom lip all by itself.

The upper lip all by itself.

The right cheek.

And the left cheek.

The right eye and eyelid.

And left eye and eyelid.

Right eyebrow and temple.

Left eyebrow and temple.

The forehead area.

The right ear.

Left ear.

Now the very top of the head.

And now the entire scalp.

Now move your concentrated attention down towards the abdomen.

As if you could look inside the torso.

Bring your attention to your heart.

See it there beating.

Your lungs.

Your thyroid gland.

Your stomach.

Liver.

Intestines.

Kidneys.

And all the rest.

Gently now guide your attention up to the third eye center.

Somewhere behind the forehead,

Deep in the skull.

Near the pituitary and pineal glands.

Take a moment and find the location.

See a brilliant indigo color.

See if you can enter there.

Now suggest to yourself mentally while you're surrounded by this indigo light.

Trust internally that all the necessary healing,

All of the energetic adjustments that you need are about to take place spontaneously.

As your physical body,

Emotional body,

And mental body become more and more receptive.

Now get a strong sensation that the body is becoming heavier.

Perfectly still yet becoming extremely heavy.

Sinking down without any resistance as if it were made of lead pressing down into the floor.

Extremely heavy.

Remember what it feels like.

Now notice the body starting to become lighter.

Simply becoming lighter and lighter now until it's almost floating,

Rising up.

As if you were made of styrofoam or feathers,

Dried leaves,

Extremely light.

Now the body is becoming colder.

Remember the sensation of extreme cold.

Imagine you're lying down outside in the snowy drifts.

Little breezes brushing against your skin and face.

Feel the coldness all the way to your bones.

Now you're becoming warmer.

Gradually the body is falling out.

The temperature internally is increasing.

Warmer and warmer.

Imagine you're on a beach in the midday sun.

You can feel the radiance of the hot sand,

The sunshine above you.

Balmy air touching your face.

Extremely hot.

And now the body is beginning to normalize.

Rapidly becoming a very comfortable temperature.

Whatever temperature is the most comfortable for you,

Find yourself there.

You can imagine you're lying in a soft green grassy field.

Or maybe you're still on the beach,

Supported by the soft sand.

The body feels perfectly comfortable.

The temperature,

The surroundings,

Everything is embracing your comfort and relaxation.

Begin now to expand your attention.

Bring it out of focus.

Extend it outwards beyond your body so that you can see and observe the entire physical body resting there comfortably by itself.

And notice what is taking place.

As you witness the entire body relaxed in this state,

What can you notice about it?

Is your attention attracted to any particular area?

Do you notice any colors around the body?

Do you notice any areas of lightness or darkness?

Try to observe from outside the body now.

You can ask the physical body where it needs healing the most.

And then notice what it's showing you right now.

Now,

Imagine that your awareness,

The part of your being that is in your mind,

That is in your mind,

Allows itself to expand that beyond physical part of your being.

Imagine that it can do a sort of psychic surgery,

A psychic healing.

It can quickly and simply touch any points of discomfort,

Of stagnancy,

Any places or parts of you that need healing.

You can use the colors that you noticed around the body,

And you can channel them and concentrate them and direct them into any places of darkness,

Any places that feel limited.

You may notice a fogginess or a grayness,

A smoky sensation.

You may notice expressions of physical pain or discomfort.

You may just have an intuition to move your awareness to a particular area.

Express now to your physical body that you are ready to give it what it needs so it can complete its healing.

Take as much time as you need at each and any location.

Some areas may take a split second of this potent awareness,

And others may take a few minutes of concentration.

But get this strong sensation that the physical is receiving precisely what it needs.

You more than anyone else are in charge of your own healing.

You are your own gifted doctor.

Continue like this,

Gently receiving information and moving the healing around the body.

Congratulations.

.

Whenever this process feels complete for you today,

Just move your awareness back to your heart,

The physical heart sitting there in the chest.

Take your time.

Take as much time as you need.

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Reviews

Lovely! I appreciated the visualizations. I will do this nidra again!

Very nice Nidra practice. Feeling healed and rested. Thank you☮️💖🙏🖖