Yoga Nidra for healing.
This yoga nidra practice aims to activate physical,
Mental and energetic healing.
It guides you toward total relaxation,
A place where you can access limitless healing and nurturance.
Get comfortable as you settle onto your back.
Bring your feet wider than the hips,
Your heels falling into the ground.
You can bring a bolster or cushion under your knees to relax your lower back.
Palms are facing up and nothing touches the fingertips.
Make sure your head and neck are comfortable.
You can place a flat cushion or blanket behind your head to help elongate the neck.
Cover your eyes with a soft towel.
If it is cold,
You can cover yourself with a blanket.
Please make any final adjustments now,
So that you don't need to move during the practice.
Relax your body and bring yourself into stillness.
Become aware that this is the time for you,
For your own well-being,
Personal and spiritual development.
Let go of all obligations and responsibilities for now.
With your eyes closed,
Become aware of the space around you.
Notice your body laying on the floor.
Be aware of this unique moment in this space.
In this Yoga Nidra practice,
Your body and mind will be sleeping,
But your awareness will remain awake.
Have the intention to stay awake and aware during the practice.
Even if your body and mind will be resting.
Become aware of your body breathing.
Breathe through the nostrils.
Feel the breath flowing in and out.
Notice the movement of your abdomen as you breathe.
On the inhalation,
Your abdomen rises.
On the exhalation,
The abdomen softly falls back towards the spine.
Simply relax and observe the movement of your abdomen as you breathe.
Inhalation,
Belly is rising.
Exhalation,
Belly is falling.
Your chest is still.
The abdomen is soft.
Sense that the inhalations are nourishing,
Bringing new energy and healing into your body.
The exhalations are grounding,
Allowing you to let go.
Please continue.
Inhale to nurture,
To enliven your body and mind.
Exhale,
Sense softening and letting go.
Notice that your breath is shifting into a perfect rhythm for this moment.
Your breath is becoming more smooth,
More even,
Balanced.
Take about five more breaths.
Noticing your belly rising and falling.
Sense that your body breathes and you are simply witnessing that process.
You are spacious awareness.
Sense that the more you let go,
The more you are supported.
You are no longer the doer.
Your body and mind go to sleep and you remain a silent witness.
Continue resting in effortless awareness.
Bring your awareness to the point in between the eyebrows.
Sense or feel a blue star-like point of light.
As you feel this presence in between the eyebrows,
Repeat mentally the words OM SOM.
This mantra means healing and nurturance.
If you prefer,
You can simply repeat healing and nurturance.
You will be moving this blue star of light through different locations in the body,
Each time mentally repeating OM SOM or healing and nurturance.
Move the blue star of light to the throat center and repeat OM SOM or healing and nurturance.
Right shoulder,
OM SOM.
Right elbow,
Feel the healing presence.
Right wrist,
Body and mind effortless.
Sense a blue point of light,
A tiny star.
Blue light in the tip of the right thumb.
Index finger,
Middle finger,
Ring finger,
Little finger.
Right wrist,
Blue light.
Right elbow,
OM SOM.
Right shoulder,
Healing presence.
Throat center,
Healing and nurturance.
Center of left shoulder.
Left elbow,
Sense the blue light.
Left wrist,
Tip of the left thumb.
Index finger,
Middle finger,
Ring finger,
Little finger.
Left wrist,
OM SOM.
Left elbow,
Left shoulder,
Healing and nurturance.
Throat center,
Blue light.
Whole body is resting,
Awareness is awake.
Move the blue light to the center of the chest,
OM SOM.
Right side of the chest,
Center of the chest.
Left side of the chest,
Center of the chest.
Blue healing light.
Sense the blue light in the point below the navel,
Deep in the body.
Point above the sacrum,
OM SOM.
Center of right hip,
Healing and nurturance.
Right knee,
Blue light.
Right ankle,
Tip of the right big toe.
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Right ankle,
Blue light.
Right knee,
Right hip.
Whole body is resting,
Effortless.
Point above the sacrum,
Healing and nurturance.
Healing presence,
Blue star of light in the center of left hip.
Left knee,
Left ankle.
Tip of the left big toe.
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Left ankle,
Blue light.
Left knee,
Left hip.
Body and mind are sleeping,
Awareness is awake.
Point above the sacrum,
Point below the navel,
Blue star of light.
Heart center,
Throat center,
OM SOM.
Point in between the eyebrows.
Feel into all of the points of light at once.
See them like a constellation of stars in the dark sky.
Feel the energy flowing through those points.
Feel the space in between them.
Be aware that you are that space of consciousness that is aware of your body breathing.
Rest in effortless awareness.
In that effortless awareness,
Sense or feel color rose.
Sense your body and mind enveloped in a rose-colored cloud.
Sense yourself becoming an embodiment of rose light.
Body and mind are sleeping,
But you remain aware of that rose-colored cloud.
Let go of all limitations.
Body and mind go to sleep,
And you become that space that you occupy.
Sense all boundaries dissolve so that the space inside of you is the same as the space outside.
Awareness dissolves,
And you simply rest in consciousness.
No boundaries,
No concepts,
Just sleep and being.
Start returning to the awareness of your breath.
Allow the breath to bring your awareness back to the body.
Start gently moving your fingers and toes and making some gentle moves or stretches.
Turn to one side.
When you feel ready,
Come up to sitting.
The practice of Yoga Nidra is complete.
