Yoga Nidra For Deep Healing

This Yoga Nidra was specially created to help you into a very deep, healing rest. Whether you are desiring support healing from a current condition, physical or emotional, or could just use a warm, healing energetic this meditation is for you!
Yoga Nidra is a unique technique that aims to induce a deep sleep-like state in the body while maintaining meditative awareness. This practice helps us achieve complete physical relaxation, quieting the mind and stilling the thought waves and emotions, which allows us to access the subconscious mind for deep healing and rewiring. The process activates the parasympathetic nervous system, promoting rest, digestion, and healing. In other words, Yoga Nidra is not only a state of consciousness but also a powerful tool that helps us attain a peaceful and rejuvenating state of mind and body.

Transcript

Hello and welcome to the practice of Yoga Nidra.

My name is Kumari and I'll be your guide today on this healing journey.

Take time now to create a comfortable little nest for yourself,

Using pillows and blankets to feel really snuggled into whatever surface you've decided to practice on.

It could be a bed,

Couch,

A comfortable chair,

Maybe laying on the floor or sitting up against a wall is comfortable for you.

Do take time now to ensure that you feel supported everywhere in your body.

The practice of Yoga Nidra has a profoundly healing effect on the human body.

We move through the brainwave states just like sleep.

And when we get to these slower brainwave states,

This is when the body's innate healing capacity really kicks in.

And so just by virtue of taking this time and offering your body deep rest,

You're also offering it healing rest,

Healing from physical,

Mental and emotional,

Energetic issues or traumas.

I trust that you have snuggled in now.

So we'll begin.

Just feel the whole backside of your body.

Notice where your head touches the surface it's resting upon.

The weight of the head.

Relaxing your jaw.

Just allowing the tongue to leave the roof of the mouth and rest naturally.

A sense of your eyes being held in their sockets peacefully.

Covered softly by the eyelids.

Imagine now that every little muscle in your face and in your scalp has softened.

And that all expression has left the face.

Notice your hands and arms.

Become aware of their weight and the areas that they're touching a surface.

And now the feet and toes.

And your legs.

The hips and buttocks.

The sense of the whole lower half of the body supported.

Sinking down.

Awareness of the whole back.

Where does it meet the surface?

And could you let go a little bit more?

A felt sense of your whole body held.

Allowed to continue to relax and soften.

Notice the skin.

Just any areas where the skin is one with the air around it.

Noticing that subtle sensation.

Now a felt sense of the covers or blankets or clothing on your body.

And just sense your whole body here as one.

Becoming more and more of aware of the breath.

Might you sense where your breath originates?

And where is it going to its full expansion?

Where do you feel that?

And then what does it feel like for it to condense back into that origination point?

Exploring the movement,

The rhythm of your breath happening within your body.

Now welcoming in a breathing practice.

We'll be breathing to a count.

The breath is inhaling for three,

Holding for four,

And exhaling for five.

We'll do the first few rounds together and then I'm going to give you some time to just practice on your own.

This breath is a beautiful way to usher our nervous system more into that parasympathetic realm.

So let's just take a deep breath together through the nose and exhale through the mouth.

Another just like that.

Inhaling.

Exhaling.

Inhale,

One,

Two,

Three,

Hold,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four,

Five.

Inhale,

One,

Two,

Three,

Hold,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four,

Five.

Keep going at your own pace.

And now with your next exhale,

Just let your breath return to its own natural effortless rhythm.

Next,

We'll create an intention for this practice,

A sankalpa.

Whisper this back to yourself after I say it.

I trust in my body's innate healing capacity.

I trust in my body's innate healing capacity.

I trust in my body's innate healing capacity.

And so it is.

In this still quiet space,

Speaking these words of intention is 10 times more powerful than simply just saying it during the day.

Next on our journey is a rotation of awareness around the body.

Do your best to let your attention permeate every area I mentioned.

Dropping all of your awareness into these areas,

Trusting in your body's innate wisdom to subtly release anything that no longer serves you.

And we're going to begin in the palm of the right hand.

Sensing the palm of your right hand.

And now the whole pinky finger,

The whole ring finger,

The whole middle finger,

The whole index finger.

And the whole thumb.

Just sensing the palm and all five fingers on that right hand.

And become aware of the top of your hand.

Even sensing all the bones that make up your fingers and your hand.

The whole right hand alive with sensation.

And now your right wrist.

And the forearm.

A sense of the muscle and the bones and all the tissues within.

Become aware now of the crease of the elbow,

The inner elbow.

Now the bone of the elbow.

The whole elbow joint.

And now the upper arm.

The muscles.

The whole upper arm.

And then the joint of the shoulder.

Imagining the bones within.

Vibrating and alive with wellness.

And all the muscles,

The tendons,

The ligaments that create the shoulder.

And now become aware of the whole right arm and hand as one.

One radiating line of energy.

Become aware of the right side of your chest.

And now the whole right side of the rib cage.

And the right hip.

The hip joint deep within.

And all the flesh of the hips.

And now the top of the right thigh.

The back of the thigh.

The bone within.

The muscles within.

Come to sense your right kneecap.

And the space behind the knee.

Imagine the bones that make up your knee.

The tendons,

The ligaments,

The cartilage.

Sensing your knee subtly vibrating,

Healing beautiful energy.

And now send your attention to your right shin and calf.

Sensing the whole lower leg.

And the ankle.

Sensing and feeling your ankle.

And the top of the foot.

All five toes.

The pinky toe.

The next toe.

The next toe.

And the next.

And the big toe.

Feeling all five toes in your mind.

Sense the ball of your foot.

And the arch.

And the heel.

Let your awareness fill the whole bottom of your right foot.

And then include all five toes in that awareness.

Sensing your whole right foot.

Even the bones within.

The blood.

Now a sense of your whole right leg and foot at the same time.

Sensing this subtle energy pulsating within as if you could feel the blood moving in your whole right leg.

Let this move into an awareness of the whole right side of your body.

The whole right side of your body alive with sensations.

With healing energy.

All right side of body.

Let your awareness flow over to the palm of your left hand.

The palm of your left hand.

Sensing the palm.

Now the pinky finger.

And the ring finger.

Middle finger.

Index finger.

And the thumb.

Awareness of all five fingers in the palm.

Sensing.

Now feeling the top of the hand.

Can you imagine all the bones inside your hand?

Every cell active.

Regenerating.

Healing.

Your whole left hand.

Come to sense the wrist.

And the forearm.

Awareness of the muscles.

Bones within.

Grease of the elbow.

The bones of the elbow.

The whole joint of the left elbow vibrating.

Into the upper arm.

The muscles.

Into the shoulder.

Sensing the joint of the left shoulder.

All the tendons,

Ligaments,

Fascia.

The whole complex of your left shoulder.

And then let your awareness saturate your whole left arm and hand.

Whole left arm and hand.

Into the left side of your chest.

And the whole left side of the ribcage.

Sensing all the bones.

The muscles that knit them together.

Down to the left hip joint.

Deep within.

Sensing the miracle of your hip.

And all the flesh that surrounds it.

All the muscles.

Into the thigh.

The top.

And the bottom.

And your left kneecap.

And the space behind the knee.

The whole knee as one.

Swirling with cellular energy.

Whole knee.

And now the shin.

And calf.

The whole lower leg.

Into the ankle.

Now a sense of the top of the foot.

And your pinky toe.

The next.

And the next toe.

The next toe.

And the big toe on the left foot.

Feeling all five toes radiating.

Aware of the ball of your left foot.

And the arch.

The heel.

And your awareness infusing the whole sole of your left foot.

Spreading into an awareness of the whole left foot.

Whole left foot and leg now.

Filled with sensation.

Spreading into the whole left side of your body.

The entire left side of your body shimmering with radiant energy.

And just let your awareness drift to your tailbone.

Sensing the sacrum.

And the lower part of the spine.

Imagine each vertebra as we move the awareness from the lower part of the spine.

Towards the middle of the spine.

Up through the upper back.

The neck.

And the base of the skull.

Could you see in your mind's eye your whole spine?

Emanating this white light.

Every vertebra in perfect placement.

Cellular energy rushing.

Healing the whole spine.

A sense of the glutes on the right side.

And the left side.

The whole lower back.

All the muscles and connective tissues in the lower back.

In the middle of the back.

A sense of your upper back.

The right shoulder blade.

And the left shoulder blade.

Your whole back.

Vibrating within with healing energy.

Sensing the whole back of your neck.

And the front of your neck.

Your throat within.

Let your awareness flow into your whole scalp.

Your whole scalp.

Tingling with your awareness to it.

Every hair follicle.

Every pore.

Alive.

The skin.

The skin that covers your whole head.

And the skull beneath the skin.

And your brain within.

Emanating alignment and wellness.

The right hemisphere of the brain.

The left hemisphere of the brain.

Your whole brain.

All the tissues,

Muscles,

Tendons,

Ligaments,

Fluids that habitate the inside of your skull.

Sensing.

Sensing the orb of the right eye now.

The optic nerve.

Muscles.

Keep your eye moving.

The connective tissues that hold it in place.

And now the orb of the left eye.

Awareness of the optic nerve.

Muscles.

The connective tissue.

Imagine both eyes just held perfectly.

Safely renewing and recharging behind the eyelids.

The irises.

The retinas.

Filled with energy.

Eyelids.

Your eyebrows.

Your temple.

Sense of your right ear now.

Might you imagine all the folds,

The cartilage of the outer right ear.

Go deeper and sense the right ear canal.

Your whole right ear.

Now the left ear.

Again sensing all the tissue that creates the left ear.

The cartilage,

The skin.

Deep in the ear canal.

Now both ears at the same time.

Even sensing your eardrum.

The little bones that allow you to hear through their vibration.

Both ears receptive.

Now move to the center of your forehead.

Just let awareness spread across your whole forehead.

Tiny muscles beneath the skin,

The fascia.

A sense of both cheekbones.

The nostrils.

The nostrils a gateway to the sinuses.

Open and free and healthy tissues within the sinuses and the nose.

Aware of your upper lip.

Your lower lip.

Both lips now.

Your top row of teeth and gums.

Bottom row of teeth and gums.

The gums and teeth.

Alive with cellular energy.

The roof of the mouth.

The floor of the mouth.

The inside of the right cheek.

Inside of the left cheek.

Your whole tongue.

A felt sensation of every teaspot in your mouth.

Your whole mouth tingly.

Vibrating with energy.

A sense of your entire head now.

Letting that awareness flow down through the whole body.

All the way to the tips of your toes.

Whole body shimmering with your inner light of wellness.

Whole body.

A sense of the skin that covers your whole body now.

Each pore.

Your whole body as one radiant vessel of light and love.

Come to sense the already happening breath within.

Feeling the subtle movement of your sacred breath.

Beginning to breathe the breath energetically through the whole body.

By imagining that we're inhaling all the way to the crown of the head.

And then exhaling through the whole body all the way down to the toes.

And then up again from the toes through the whole body all the way to the crown.

And then exhaling again washing your body with the exhale.

Filling the body on the inhale.

Breathe like this.

Breath flowing up and down your whole body.

Feeling the magical healing properties of your life force energy pulsing within with each breath.

Letting go of that feeling of breath.

And just letting it expand into the feeling of your whole body.

Your whole vessel of light resting here.

Each breath,

Each cell lighting your body up.

Can you imagine your body vibrating light?

Resting back on the surface.

Emanating this white light in your whole body from head to toe.

Your whole body cocooned in white healing light.

You are one with this universal light.

Bask here in this light that you are.

Body deeply resting.

Healing with the energy within.

Whole being calm and steady.

Aligned with source energy and your true nature.

Which is peace.

You are a whole divine vessel of life force energy.

Your trillions of intelligent cells all conspiring to create this divine energy.

For your highest good.

Calling back our intention now.

I trust in my body's innate healing capacity.

Whispering this to yourself three more times.

I trust in my body's innate healing capacity.

I trust in my body's innate healing capacity.

I trust in my body's innate healing capacity.

Whole body taking in this intention.

Resting in the knowing that it is true.

That we have the power to subtly shift our state of being.

Rest here now until you hear my voice again.

Basking.

Return to the felt sense of your breath within the nostrils.

Feeling the flow of your breath moving in and out.

Now keep allowing each inhale to expand a little farther.

Each breath becoming a little fuller.

Breathing all the way to the fingertips and gently moving them.

Now breathing your inhale all the way to your toes.

Softly moving the toes.

Allow these little movements to progress into bigger movements.

Maybe stretching the arms overhead.

Perhaps bending the knees.

Waking up your body from the state of yoga nidra.

Moving back into our day or evening.

With a renewed sense of trust in our body's innate healing capacity.

Whenever you feel ready to bring your awareness back to the space you are in.

Maybe opening your eyes.

And whatever comes next for you,

I want you to know that I'm wishing you all the best.

Namaste.

Reviews

Lovely slow relaxing yoga nidra. I missed a lot of it because I drifted off, I think I needed it! Thank you 😊

Wonderful, nourishing long nidra is just what I was looking for today, so glad I tried this one. It's another amazing nidra from Kumari; so good. Thank you!

Another of your excellent meditations, thank you 🙏

Wonderful! So peaceful. So restful and repairing….just what I needed after a restless night. Thank you Teacher fo another skilful creation