Yoga Nidra For Deep Rest & Healing

Yoga Nidra or Yogic sleep is an ancient technique that helps you deeply relax and reset the nervous system. This yoga nidra practice invites in a deep sense of surrender using breathwork, a body scan, and visualization to reset the nervous system and experience profound relaxation.

Transcript

This is a yoga nidra practice designed for deep healing.

Yoga nidra or yogic sleep is an ancient technique to help you deeply relax and reset your nervous system.

This practice will allow you to experience profound healing and rejuvenation.

Now begin to prepare yourself for yoga nidra.

You will be lying on your back in savasana.

So feel free to place a blanket under your head,

A pillow under your knees.

Cover yourself with a blanket and cover your eyes with something to block out any light.

Whatever you need to feel extremely comfortable and at ease in this relaxed posture.

Come to lie on your back in savasana with the legs slightly apart and arms relaxed and away from the sides of your body.

Now please soften and close your eyes if you haven't done so already.

And allow your body to slowly relax and settle into the posture of savasana.

Come to a place of stillness and try to remain still throughout the practice.

Take a big deep breath in and as you breathe out,

Feel all your cares and worries leave your body with the exhalation.

Continue those big deep breaths as you settle in and relax into savasana.

My voice will serve as an anchor for this practice.

Follow the sound of my voice throughout the practice,

Remaining awake and aware.

You may find that you fall in and out of sleep.

If you fall asleep,

That's okay.

When you regain consciousness,

Just come back to following my voice.

Begin to become aware of your breath.

Connect to the cadence and the rhythm of your breath.

Feel the lungs expand on the inhale and feel the body contract on the exhale.

Inhale,

Breath expanding.

Exhale,

Breath contracting.

Inhale,

Expanding.

Exhale,

Relaxing.

Allow gravity to take over and sink you deeper into the space below you.

Inhale,

Expanding.

Exhale,

Contracting and relaxing.

Imagine you are bathing your entire body with healing,

Vibrant energy as your breath moves in and out of your body.

Now it's time to form your saan kalpa.

Your saan kalpa is your intention for this yoga nidra practice.

Saan kalpa means your heart's deepest longing.

And we speak this as a personal vow or statement of truth.

The statement holds power and healing in its words.

A short positive statement in the present so you can see it is already true.

Begin your saan kalpa with I.

For example,

I am loved or I am healed.

Once you form your saan kalpa,

Silently repeat it three times.

As you begin to relax deeper and deeper,

Visualize a warm layer of healing energy coat and infuse your work field surrounding your body.

Allow this healing,

Vibrant orb of energy to cradle and nurture you.

As you breathe and relax,

Allow the energy to now move down through your crown chakra infusing every cell of your body,

Rejuvenating and recharging your physical and energetic body.

Feel awareness of your body from the crown of your head to the tips of your toes.

Feel all parts of your body touching the floor.

As you breathe and relax,

Let gravity continue to sink you down,

Get heavier and heavier.

Now we will begin a rotation of consciousness experience.

You will transfer your awareness swiftly to different parts of your physical body while remaining very still.

Allow your mind to quickly transition from part to part.

But please stay alert and do not strain to follow my voice.

This should be a relaxing journey through the different parts of your body.

Become aware of each body part while remaining completely still.

Become aware of your right hand.

Now draw your awareness to your right hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right side of the body,

Waist,

Hip,

Right thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole of the right foot,

Top of the right foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Become aware of your left hand.

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm,

Back of the hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left side of the body,

Waist,

Hip,

Left thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole of the left foot,

Top of the left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now moving on to the back of your body.

Become aware of the right shoulder blade,

Left shoulder blade,

Right glutes,

Left glutes,

The whole of your spine and back together,

The whole entire back of your body.

Now move to the front of your body.

Draw your awareness to the top of your head.

Then move down to your right temple,

Left temple,

Right eyebrow,

Left eyebrow,

Eyebrow center point,

Right eye and eyelid,

Left eye and eyelid,

Right cheek,

Left cheek,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Chin,

Throat,

Right side of the chest,

Left side of the chest,

Middle of the chest,

Navel,

Abdomen,

Pelvis,

Pelvic floor,

The whole of the right leg,

The whole of the left leg,

Both legs together,

The whole right arm,

The whole left arm,

Both arms together,

The whole back of your body,

The whole front of your body.

Feel the whole body together.

Remaining awake and aware,

Feel your whole physical body resting,

Completely still and relaxed,

Softening and sinking.

Visualize your whole body relaxed.

Your whole body is being bathed with nourishing,

Healing energy.

Your whole body.

Return to the sensation of your body breathing.

Feel your entire body being breathed.

The entire body is relaxed.

With every breath,

Observe the body relaxing deeper and deeper.

With every breath,

Your awareness remains.

Expanding on the inhale breath and contracting on the exhale breath.

Bring your attention and your awareness to your third eye,

The space between your eyebrows,

The deepest part of your mind connecting you to your intuition.

Allow nourishing,

Healing energy to infuse your thoughts and beliefs,

Bringing you into a deeper layer of awareness.

Allow this layer of awareness to heal your energetic body,

Beyond your physical body,

Healing your energetic body.

Now bring attention to feelings that are present throughout the body,

Such as warmth or coolness,

Heaviness or lightness,

Comfort or discomfort,

Allowing them to blossom fully into your body.

And if no feelings are present,

As may happen,

Simply welcoming whatever is present.

Energized.

Feel energy energizing you.

Excitement,

Vibrancy.

Drained.

Feeling the sensation of being drained,

Tired,

Withdrawn.

Brightness.

Feel the bright sun shine on your face,

Chest and shoulders,

So bright you close your eyes.

Darkness.

Shadow.

You sit still under the sliver of the moon.

The only light is the moon and the stars.

Lightness.

So light you can float.

Expansion.

Rising up and up.

Feel the lightness.

Heaviness.

Allow yourself to feel very heavy.

Heavy like lead.

Feel like you're being breathed.

Just feel yourself being held.

Feel yourself being healed.

Loose.

Relaxed.

Supported.

At peace.

Until your whole body relax.

Now visualize yourself standing on a mountaintop.

Notice the flowers and trees around you.

You turn to look behind you at the winding path you took to get here.

You breathe and take it all in.

Honoring this path of turns and pivots and sometimes difficult climbs to get to this vantage point you're at in this moment.

You turn to face forward and see the path ahead.

Areas of the path are not visible.

Uncertain.

But you are filled with confidence.

Excitement.

In a deep knowing that this is your path.

You notice you are wearing a large backpack on your back.

Filled.

Heavy.

It's filled with emotions,

Beliefs,

And patterns that need to be released before taking this next part of your journey.

You slide the backpack off your shoulders and release it to the floor.

Feel the lightness,

The release,

And the deep healing this allows.

Cultivate the subtle sense that your body is recharging,

Refueling as you take this journey.

You are supported,

Guided,

Protected.

You are recharging,

Refueling,

Healed.

Take this next moment of pause and quiet to refuel as much as possible.

Imagine every body part recovered,

Refueling.

Every cell refueling and renewing.

Every thought you've ever thought renewing and turning into something more gentle.

Take this time of pause and quiet to just breathe.

Take this moment of silence and silence.

Take this moment of silence and silence.

Take this moment of silence and silence.

Take this moment of silence and silence.

Take this moment of silence and silence.

Take this moment of silence and silence.

Take this moment of silence and silence.

Take this moment of silence and silence.

Take this moment of silence and silence.

Take this moment of silence and silence.

Begin to return your attention to the rhythm and soft sound of your natural breath.

Feel its flow in and out of your nostrils.

As you maintain your awareness of your slow,

Easy breath,

Develop your awareness of your state of physical relaxation.

Notice your whole body resting on the surface below you.

Notice the parts of your body that are touching the surface below you.

Your head and upper back.

Your elbows and hands.

Your buttocks.

Your calves and your heels.

Notice,

Observe,

And stay relaxed.

Now come back to your sankalpa and repeat it to yourself three times.

Begin to notice the sounds outside the room.

Notice the sounds inside the room.

Visualize the floor,

The windows and walls,

And the ceiling in the room where you are lying.

Slowly start to do some slow movements.

Start to do larger movements and some stretches.

And slowly open your eyes.

Roll over onto your right side and take at least five deep breaths before making your way up to a seated position.

As you come up to a seated position,

Bring your hands to prayer.

The practice of Yoga Nidra is now complete.

Namaste.

Have a beautiful and blessed rest of your day or night.

Reviews

Very relaxing. Visualization of losing a burden. Feelings of opposites a bit confusing for me, unstructured.

Love it, soothing voice and relaxing rhythm.

Namasté 🙏

Wonderfully gentle and peaceful Kristy, beautiful music too. Thank you so much! 🙏🏻🪷

🙏

Very relaxing, thanks a lot ! Loved the voice and music .

Best ever!

Exquisite

Thank you 🙏♥️

Exceptional

Loved this one, saved! Will do it again <3

So beautiful and truly relaxing 💛, thank you Kristi

Loved theeditation, it was so well done. Thank you. ❤️

Kristi, that was so beautiful ❤️ thank you so much!

Absolutely fabulous namaste 🙏

Beautiful 🙏🙏🙏🙏🙏🙏❤️❤️❤️❤️❤️

Excellent relaxation! I'll be back for this meditation when I need a calming reset.

Thank you, Nameste💝💖

Great

That was beautiful! Thank you 🙏

Wonderful yoga nidra experience! 😊 Thanks for sharing 🙏🏻