Deep Healing Rest Yoga Nidra
by Loren Runion
Allow the layers of tension to dissolve in this 30-minute yoga nidra practice for Deep Healing Rest. During this sacred time, you are giving yourself time to let go and surrender into a state of profound relaxation where the body and mind experience deep restoration. Be guided into effortless stillness where healing happens naturally with soft rain background sounds.
Transcript
Welcome to this practice of Yoga Nidra,
A practice for deep healing rest.
In this sacred time,
You are giving yourself permission to let go,
To surrender into a state of profound relaxation,
Where the body and mind can experience deep restoration.
It's time to be guided into a place of effortless stillness,
Where healing happens naturally.
You don't need to do anything.
Your only job is to follow my voice.
Allow the layers of tension to dissolve as you sink deeper into rest.
Whether you're here to find relief from stress,
Support your body's healing process,
Or simply give yourself the gift of stillness,
This practice will meet you exactly where you are.
Let's begin to settle in,
Finding your most comfortable position for Yoga Nidra.
If you don't have one,
Traditionally this practice is done in Shavasana.
Come in as many props as you need,
Like pillows and blankets,
To help you find a deep relaxation.
Consider bringing in a blanket,
And know that it's also an option to cover the eyes with a light cloth.
When you're ready,
Begin to turn inwards by closing down the eyes,
Initiating the beginning of withdrawing your senses from the world.
Allow your body to feel as though it lands completely to the earth and support below you,
Completely sinking and settling into the surface.
And if you're not lying on the floor,
Imagine that you're settling your body even deeper towards the earth,
Through the layers,
Like a magnet pulling the body down,
Imagining your body as a jar of glitter and water.
And as the glitter swirls at first,
It begins to drift downward.
Each tiny piece of glitter sinking softly,
Resting at the bottom until everything becomes still and clear,
Relaxing all muscular effort.
Everything is completely softened.
Take a really big,
Deep breath in through the nose,
Filling the lungs,
Feeling the body expand 360 degrees,
And exhale,
Sigh it out the mouth.
Two more times,
Inhale,
Exhale out the mouth.
On your last breath,
Focusing all your attention on the belly rising as you inhale,
And the belly falling as you exhale,
And returning back to your natural breath.
Take the next minute to slowly scan the body from the top of your head all the way down to the feet,
And ask yourself where you're still holding yourself up,
And start to mentally let go and release any efforting that you find within the body.
And let's welcome in your intention for the practice.
You may welcome in yours and kalpa that you're working with,
Or might you borrow this one?
I embrace stillness and allow deep renewal.
As we begin to move throughout the body from body part to body part,
Inviting your attention to move away from the mind and into the physical body,
Begin to let go of the thinking mind,
And instead settle into the feeling and sensations that you may notice from body part to body part,
Creating a passageway for you to escape the thinking mind and move into a place of just being and feeling.
Begin to welcome in sensations that are happening at the third eye center,
The sensations that are happening or your own unique experience that's happening at the third eye center,
The right eye,
Left eye,
Tip of the nose,
And the air moving in and out the nose,
The lips,
Inside of the mouth,
Tip of the tongue,
Root of the tongue,
Middle of the throat,
Hollow pit of the throat,
Moving your awareness down to the center of the chest,
Feeling the aliveness and the infinite vibrations that extend from the heart center outwardly,
Right side of the chest,
Right shoulder,
Right elbow,
Right wrist,
Palm of the hand,
Back of the hand,
Tip of the right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right little finger,
Right wrist,
Right elbow,
Right shoulder,
Center of the chest,
Left side of the chest,
Left shoulder,
Left elbow,
Left wrist,
Palm of the hand,
Back of the hand,
Tip of the left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left little finger,
Left wrist,
Left elbow,
Left shoulder,
Center of the chest,
Solar plexus,
Navel center,
Pubic bone,
Right hip,
Right knee,
Right ankle,
Top of the foot,
Bottom of the foot,
The right heel,
Right big toe,
Second,
Third,
Fourth,
Fifth toe,
Right ankle,
Right knee,
Right hip,
Pubic bone,
Left hip,
Left knee,
Left ankle,
Top of the foot,
Bottom of the foot,
The left heel,
Left big toe,
Second toe,
Third,
Fourth,
Fifth toe,
Left ankle,
Left knee,
Left hip,
Pubic bone,
Base of the spine,
Awareness moving up the spinal column one vertebrae at a time,
Pausing and sensing into each vertebrae.
Notice the base of the skull,
The weight of the head,
Top of the head,
Right ear,
Right ear listening,
Left ear,
Left ear listening.
Feel and sense the right side of the body.
Noticing the subtle,
Infinite vibrational capacity of the right side of the body.
All the sensations present on the right half of your body.
Letting go of the right side and bringing all of your awareness to the left side of the body.
Exploring the sensations and energy and feeling that expands out of the left side of the body.
All sensations present on the left half of your body.
And then welcome in the experience of the whole body at once.
The whole body.
Immersing yourself in the radiant vibration of the whole body.
Letting go of the physical body.
Moving deeper as we join and follow the breath.
Watching the natural breath.
Witnessing the body being breathed.
Undemanding,
Unhurried and unrestrained.
Witnessing the receiving of each breath into the body.
Becoming aware that you are not your body,
But you are the observer of the body.
Gently letting the awareness of your breath go.
Moving that awareness to behind the forehead.
And rest here in this empty stillness beyond the boundaries of the mind.
Expanding into silence.
Welcome back in your sankalpa.
Mentally whispering three times,
I embrace stillness and allow deep renewal.
Feel the sankalpa root infuse into the deepest layers of your subconscious.
Spreading down.
Attaching to every cell of your body.
Knowing that you've done all you need to do for this intention to come forth and happen.
Become aware of how at ease your mind and body feel.
Noticing any shifts that have occurred from the beginning of your practice until now.
Take a deep breath in through the nose.
And let the breath out through the mouth.
One more time in through the nose.
Out through the mouth.
Noticing thoughts or emotions that are present.
Noticing the breath and how with each breath the body becomes more awake.
Notice the physical body.
And the shape of the body.
And the texture of the muscles of the body.
Begin to move the fingers slowly.
Touching your first finger to your thumb.
Second finger to the thumb.
Third finger to the thumb.
Little finger to the thumb.
Releasing that and maybe opening and closing the hand.
Moving toes and feet.
Maybe inviting in a full body stretch or moving the head from side to side.
Continuing to take your time to slowly welcome your body back to this present moment.
Back to awake.
As your practice of yoga nidra is now complete.
4.8 (114)
Recent Reviews
Jane
January 23, 2026
This is a great practice. It helps to feel grounded and renewed. 🙏
Tammy
January 5, 2026
Beautiful
Amy
October 1, 2025
Very relaxing. Thank you!
Cynthia
September 24, 2025
Beautiful nidra Thank you! Loved background music
Christel
March 25, 2025
Beautiful facilitation. Enjoyed the rain. The pace. The Sankalpa recommendation. Dropped during body rotation. Effortless practice. Thank you.
Jeffrey
March 16, 2025
Ian
December 11, 2024
Profoundly relaxing. The light rain sounds in the background are a nice touch.