Yoga Nidra For Healing And Better Sleep

Access your innate healing energy and deep levels of rest in this yoga nidra practice. Release tiredness and stresses held at a cellular level so that you can experience more of your natural state of wellbeing, peace and joy.

This is a wonderful way to get rest if you are not sleeping well. And, by releasing deeply held stresses, a regular Yoga Nidra practice can be an effective tool for improving one's ability to sleep at night. While Yoga Nidra offers amazing healing benefits please note these are not scientific claims and this is not a subsititute for professional help. Please do not listen while driving or operating heavy machinery.

Transcript

Welcome to the practice of Yoga Nidra.

This practice is designed to allow you to access your own innate healing energy and to rebalance your patterns of sleep.

So go ahead and find a comfortable position lying down in a place that's quiet where you won't be disturbed.

You may want to find some support,

A bolster or a pillow for underneath your knees.

Maybe a small roll underneath your neck to support your neck.

And it's nice to have a blanket as you might cool down during this practice.

You want to maintain a comfortable temperature,

Not too hot or too cold.

And then it can be nice to have an eye pillow over the eyes or a piece of cloth or material.

And just allowing yourself to have your legs slightly apart and palms face up,

Hands slightly away from the body.

Just taking time to get really,

Really comfortable.

The practice of Yoga Nidra done regularly will take us into levels of rest that are deeper than in deep sleep.

The body knows how to heal itself when it's given the right conditions.

And when it gets this level of rest,

It starts to repair and reset.

Particularly the nervous system,

The autonomic nervous system and all the functions that it governs including sleep,

Digestion,

Heart rate,

Circulation and so much more.

Will benefit enormously from regular Yoga Nidra and deep rest.

So just setting the intention to allow for this healing process.

To release any negative memories,

Old emotions or imprints held at a cellular level that are preventing you from experiencing your natural state of being.

Which is harmony,

Peace,

Joy and well-being.

So we'll begin by gently resting your hands at your lower belly,

Keeping your elbows and your shoulders relaxed on the ground.

And just starting to notice your breath coming in easily and quietly through your nose.

Guiding that breath down into your belly.

As you inhale,

Feel your belly and your hands rise.

And as you exhale,

Feel your hands and your belly lower.

Just filling your belly like you're filling up a balloon with this prana,

This life force,

This healing energy that comes in through the breath.

And as you exhale,

Just letting go of any undigested emotions or energies held in the liver,

The kidneys,

The stomach.

As you inhale,

Inhaling healing energy into the organs,

Into the belly.

And as you exhale,

Just letting go,

Releasing,

Relaxing.

And as you exhale,

Just letting go,

Releasing,

Relaxing.

Just a few more breaths,

Just allowing the belly to fully expand as you inhale and letting the exhale get a little longer than your inhale.

Lengthening the exhale.

This starts to calm and relax the nervous system.

Just one more breath with a gentle inner smile.

At the end of your next exhale,

Relax the breath,

Release the hands to the sides of the body,

Palms face up.

Feel your shoulders relax,

Your head and your neck relax,

Your hips relax,

And the soles of your feet relax.

Just relaxing the jaw and the tongue.

Noticing a softening across the forehead,

The eyes,

And the cheeks.

Just becoming completely motionless.

And setting the intention to stay awake as you follow my voice through the body.

Just simply sensing the sensation in each part of the body as I guide you there.

Beginning with the inside of the mouth,

Sensing the sensation in the roof of your mouth.

And sensing sensation in the base of the mouth.

Sensing sensation in the inside of your left cheek,

The inside of your right cheek.

Sensing sensation in the tip of the tongue and the root of the tongue.

Aware of sensation in the whole of your tongue and the whole of the inside of your mouth.

Just feeling the sensation in the whole of the inside of the mouth.

And sensing the inside of your left nostril and the inside of the right nostril.

Awareness of the centre of your forehead,

The third eye centre,

Which is your intuitive centre that governs all of your five senses.

Just sensing sensation at the centre of the forehead.

Bring your attention down to the sole of your left foot.

And sensing sensation in the sole of your left foot and the top of your left foot.

Aware of sensation in your left toes,

Beginning with your big toe,

Your second toe,

Third toe,

Fourth toe,

Little toe.

Aware of sensation in all the toes and the whole of your left foot.

Sensing the left ankle and the left calf muscle.

Aware of sensation in the left calf muscle and the left shin bone.

Sensing sensation in the whole of the lower half of your left leg,

Your left ankle and your left foot.

Aware of sensation in the whole of your left,

Lower half of your left leg and your left foot.

And bring your attention back up to the centre of the forehead,

To the third eye centre.

Soften and relax the third eye.

As you feel the third eye relax,

Sensing the front of the brain relax.

Relaxing the front of the brain and the conscious mind.

Feel your conscious mind relax and let go.

Bring your attention down to the sole of your right foot.

Sensing sensation in the sole of your right foot and the top of your right foot.

Sensing sensation in the toes of the right foot,

Beginning with the big toe,

The second toe,

The third toe,

The fourth toe and the little toe.

Sensing sensation in all of the toes of your right foot.

Sensing sensation in the whole of your right foot,

Whole of your right foot and the right ankle.

Sensing the right ankle and the right calf muscle.

Come aware of sensation in your right calf muscle.

Come aware of sensation in your right calf muscle and your right shin bone.

And sensing the whole of the lower half of your right leg,

Your right ankle and your right foot.

Sensing the whole of the lower half of your right leg and the right foot as pure sensation.

And then bring your awareness back up to the centre of your forehead,

To the third eye centre.

Feel the skin across your forehead relax and soften.

Melting the front of the brain,

The conscious mind,

Letting go,

Letting go,

Letting go.

Bring your attention down to the left knee.

Sensing the sensation in the left kneecap and the back of the left knee,

The skin at the back of the left knee.

Sensing sensation in the left knee and the left thigh bone.

Become aware of sensation in the centre of your left thigh bone.

Sensing the front of your left thigh,

The back of your left thigh and the whole of your left thigh as pure sensation.

Sensing the connection between the left thigh bone and the left hip socket.

Become aware of the sensation in the front of your left hip.

Become aware of the sensation in the front of your left hip and the back of your left hip.

Sensing the left hip and the left thigh as one continuous sensation.

Sensing the left hip and the left thigh and the left knee as pure sensation.

Become aware of the sensation in the whole of your left leg from the toes to the ankle to the knee to the hip.

Sense the whole of your left leg as pure sensation.

And then bring your attention to the right side of the brain and just sense the right side of your brain.

Will the right side of the brain relax?

Sense the left side of your brain and feel the left side of your brain relax.

Sensing the right side and the left side of the brain relax.

And bring your attention down to the right knee.

Become aware of sensation in the right kneecap and the skin at the back of the right knee.

Awareness of the right thigh bone,

The center of the right thigh bone.

Sensing the center of the right thigh bone.

Sensing the front of the right thigh and the back of the right thigh.

Sensation throughout the whole of the right thigh.

And just staying with my voice and bringing your attention to the connection between the right thigh bone and the right hip socket.

Sensing sensation in the front of your right hip and the back of your right hip.

Become aware of sensation in the whole of your right hip and your right thigh.

Becoming aware of sensation in the right knee,

The right thigh,

The right hip.

The whole of the upper half of your right leg as pure sensation.

And then sensing the whole of your right leg from the toes to the ankle to the knee to the hip.

Sense the whole of your right leg as pure sensation.

The whole of your right leg.

Bring your attention to the third eye center.

And relax and soften the center of the forehead,

The third eye.

Feeling the conscious mind relax and let go.

Softening the front of the brain.

Bring your attention to the base of your spine.

Sense sensation at the base of the spine,

Center of the pelvis.

And moving up to a few inches below the belly button,

Sense sensation.

The midline of the body,

Just below the belly button.

Move your attention up the midline of the body to the belly button.

Move your attention up the midline of the body to the belly button and sense sensation at the belly button.

Moving your attention to the center of your chest.

And sensing sensation in the center of the chest.

Bring your awareness to the base of your throat.

Sensing sensation in the base of the throat.

And attention moving to the center of the forehead to the third eye center.

And sensing sensation at the center of the forehead.

Moving sensation awareness up to the crown of your head to the very center of the top of your head.

And just sensing this very sacred center,

Sahasrara chakra,

Thousand petaled lotus.

And conduit for divine energy.

And softening the center of the crown of the head.

Just feeling the whole midline of your body from the base of the spine all the way up to the crown of your head.

Feel the whole midline of your body as pure sensation.

Just feeling the whole midline of your body as pure radiant sensation.

Just feeling the whole midline of your body as pure radiant sensation.

And bring your attention down to your left hand.

And sense the palm of your left hand and your left fingers as pure sensation.

Become aware of the tips of your left fingers,

The tip of the thumb,

Tip of the index finger,

Middle finger,

Ring finger and little finger.

And sensing the palm of the left hand,

The whole of your left hand as pure sensation.

The whole of your left hand as pure sensation.

And sensing the left wrist,

Center of the left wrist,

Center of the left forearm.

And just sensing the left elbow and the center of the left upper arm.

Become aware of sensation in the left shoulder and the left armpit.

Sensing the skin of the left armpit.

Sensing the skin of the left armpit.

Sensing the skin of the left armpit.

Sensing the whole of your left arm from the fingertips to the wrist to the elbow to the shoulder.

The whole of your left arm as pure sensation.

Sensing the whole of the left arm as pure sensation.

And bring your attention to the very center of your brain,

The region of the pineal gland.

Soften the center of your brain.

Feel the center of the brain relax.

As you relax the subconscious mind.

Feel the subconscious mind relax and soften the center of the brain.

And then bring your attention down to the right hand.

And sensing sensation in the palm of your right hand and in the fingers of the right hand.

Bring your attention to the tips of the fingers starting with the right thumb,

Right index finger,

Right middle finger,

Right ring finger,

Right index finger,

Right middle finger,

Right ring finger.

Right middle finger,

Right ring finger and little finger.

And sensing the back of the right hand,

The whole of your right hand as pure sensation.

And sensing the center of the right wrist.

And awareness at the center of your right forearm.

Sensing the right elbow.

And the center of the right upper arm.

Noticing the sensation in the right shoulder.

And the right armpit.

Sensing the skin of the right armpit.

Just awareness in the sense of the sensation through the right arm from the fingertips to the wrist,

To the elbow,

To the shoulder.

Sense the whole of your right arm as radiant sensation.

The whole of your right arm as radiant sensation.

And then bring your attention to the very center of the back of the brain.

Soften and relax the center of the back of the brain and the unconscious mind.

Relaxing the unconscious mind and the very center of the back of the brain.

Feel it soften and let go.

Letting go.

Letting go of the unconscious mind.

Bringing your attention down to the base of the spine.

And sensing sensation at the base of your spine,

The middle of the pelvis.

Moving your attention up just below the navel in the midline of the body.

Moving your attention up just below the navel in the midline of the body.

Sensing the sensation at the creative center here.

Moving attention up to the navel center,

The belly button.

And sensing sensation at the navel center.

Move your awareness up to the center of your chest and sense the sensation in the center of the chest.

And then in the base of the throat.

Sensing the tip of the tongue and the tip of your nose.

Sensing the left inner ear and the right inner ear.

Awareness at the center of the forehead,

Third eye center.

And bringing your attention to the very top of the crown of the head.

And sensing the center of the crown of the head.

And become aware of the sensation in the whole midline of your body from the base of your spine to the crown of your head.

This very sacred pathway of energy known as Shushumna Gnadi.

Just feeling the sensation in the whole midline of your body.

Feel that relax and open and soften.

The midline of your body relax and soften.

And feeling the top of that channel,

The center point of the crown of the head,

This thousand petaled lotus opening to receive divine healing light from above.

Just feeling a light pouring down,

A golden light.

The light of your soul pouring down and entering through the crown of your head.

And just carrying with it healing energy,

Light,

Peace and well-being.

And just feeling this beautiful light pouring down through the midline of your body.

Nourishing your body in exactly the way that you need,

Your mind,

Your spirit,

Your soul.

And just allowing this divine light,

Energy,

Healing to pour down through your left side of your body,

Down through the left arm.

Out through the fingers.

And just feel this healing light pouring down through the left side of the torso,

The left hip.

All the way down through your left leg and out through your left toes.

Just feeling this beautiful energy pouring through you,

Illuminating every cell of your body.

Allowing this healing energy to pour down through the right side of your body.

Down through the neck,

To the right arm,

Out through the fingertips of the right arm.

Just feeling it flow down through the right side of your torso.

And down through your right leg,

Out through your right foot.

Just clearing out any heaviness,

Any old emotions,

Beliefs limiting you.

And just restoring healing and balance to your whole system.

Nourishing you in exactly the way that you need right now.

And just resting into this light,

This intelligence.

Just carrying the natural qualities of your soul,

Which are joy and peace and well-being.

It's reminding your cells in your DNA to resonate in that natural state.

So just letting go of any attachment or identity with the physical body,

The thoughts,

The emotions.

Just letting them all dissolve in this light as you just expand into your infinite nature.

As light,

As peace,

As joy and contentment.

Just letting go.

And slowly as you cool down,

Just letting go.

Just letting go.

Just letting go.

Just letting go.

Just letting go.

Just letting go.

Just letting go.

Just letting go.

And then just slowly as you cool yourself back into your physical body.

Just feeling each breath carrying this light,

This love,

This peace.

Just breathing that,

Anchoring it into your cells,

Your DNA.

Repatterning,

Rewiring,

Reminding your natural state.

Just breathing deeply down into your toes and your fingers.

A gentle inner smile.

Letting that wash through your body.

And just feeling the edges of your body as you inhale.

Deeply.

And just maybe it would feel nice to let your head gently move to one side and then the other.

Let your wrists and ankles gently move,

Fingers and toes gently move.

So you're ready,

Just reach your right arm overhead and just roll onto your right side.

And just pausing on your right side.

And just resting into this effortless sense of just being.

In your own timing,

Slowly find your way up to an easy seated position.

Just for a moment sitting with a nice tall spine.

Just for a moment sitting with a nice tall spine.

Finding whatever support you need.

Allowing the shoulders to rest over the hips.

Lifting up slightly through the crown of the head as you inhale.

Relaxing the shoulders as you exhale.

Relaxing the jaw and the tongue.

Just simply rest into yourself,

Into this natural state of being.

You might bring your inner gaze up to your third eye with the eyes closed.

Or to just above the crown of your head.

There's no effort required,

Nothing to do,

Just rest.

And receive your own self.

I invite you to stay here as long as you like.

And when you're ready,

Just take a slow deep breath down into the belly.

And exhale grounding deeper into the earth.

Finding a gentle inner smile as you inhale into the belly.

Exhale grounding down.

One more breath here.

And then gently bring the hands together in front of the heart.

And we'll just let the vibration of OM move through the body to just gently close the practice.

And so exhaling everything.

Inhale for OM.

OM.

Reviews

This is a very calming and settling yoga nidra. I found it perfect to relax and get back to sleep in the middle of the night. Thanks so much.

Read a great review and totally agree. This was a top notch yoga nidra! So relaxed and loved the imaginings.

Wow. One of the best nidra/NSDR if you need more rest than a short 10-15min track. Lovvved the sequences and chakras. Thank you!!!

Nice soothing mellow practice. Lovely calm voice. Thank you