Healing The Subtle Body Yoga Nidra (Chakra-Based NSDR)

This practice is designed to help you clear accumulated stress in the subtle body so you can approach life from a more centered, harmonious position. Make space for your body to heal itself through the practice of letting go and allowing nature's intelligence to do the work.

Ensure that you set yourself up in a rest nest to really relax in this fully guided, restful meditation. Please note this is not intended to put practitioners to sleep.

Transcript

Welcome to your Yoga Nidra practice.

My name is Megan Kemp and it is an honor to share the tool of Yoga Nidra that helps us go beyond the contents of our day,

Our experience,

The storms we might move through and hold on to,

And begin to identify as the container or the sky that is unchanging and holding the contents of those storms.

Oftentimes those storms get stored within our body on a very subtle level and this practice today is designed to help us clear and reattune to a more centered approach of existing,

A more harmonious approach of life.

So Yoga Nidra is a practice of just making space for our body to do what it does best and that is heal itself.

We just need to get out of our own way and come into receptivity of the possibility of self-healing,

Self-referential bliss.

With that said,

Yoga Nidra is best done in a very comfortable,

Supportive position and place,

A place where you are not likely to be disturbed during the practice,

So silencing your phone is encouraged,

Setting yourself up in a way where you're going to feel warm throughout the practice and comfortable as well.

While it's normally practiced in Shavasana,

Laying on your back in a supine position,

Feet about hips-width distance,

Arms down by the side,

Arms facing up or in,

You could also be doing this in a supported reclined position or any other shape that feels best for you,

For you to be able to find stillness and drop in.

So take a moment to set yourself up and once you do,

Make any final adjustments as you close your eyes and begin to let go.

I invite you to first start by recalling any events that have occurred up until this moment within the past day or so.

What were you doing right before deciding to do Nidra,

Before that,

Before that.

Let the mind trickle back in time and then let that go,

Allowing that to be in the past as you come into presence.

Feel your body being held by the earth below,

Feel into the sense of support beneath you,

Earth holding your entire being,

Holding you so it feels safe to surrender and let go as you release the weight of your body into the earth.

Soften areas of the body that might feel a little bit tight or tense,

Stormy if you will,

Surrendering them,

Softening them,

Releasing and letting go into the earth's support.

Start to listen to sounds around you,

Sounds arising,

Different tonalities,

The different pitches of sounds.

Tune into the lower pitch sounds versus the higher pitch sounds,

Sounds so subtle in the background you can barely even hear them.

Cast an arc of awareness for sounds on one side of the body,

Cast an arc of awareness of sounds on the other side of the body.

Notice the spiral of sounds,

Spiral your awareness through sounds,

Become aware of the breath,

The sensation of breath.

Letting awareness of the breath go,

Invite in the inquiry of what are you really seeking at this time in your life?

What do you need in this time to move forward towards that?

When you arrive at this sankalpa,

This intention,

Phrase it in a short affirmative way and repeat it silently three times.

If nothing is naturally arising,

You might wish to invite in the sankalpa,

I am grounded,

I am creative,

Or I am whole,

Repeating it silently three times.

Release sankalpa now.

The awareness will now go on a journey of consciousness throughout the body.

Envision a golden light illuminating each of the following body parts in this way.

Awareness to the right hand thumb,

Feel or visualize a golden light radiating at the right hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right side of the chest,

Waist,

Hip,

Thigh,

Knee,

Shin,

Ankle,

Top of the foot,

Sole of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Whole right side of the body in golden light,

Left side,

Left hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left side of the chest,

Waist,

Hip,

Thigh,

Knee,

Shin,

Ankle,

Top of the foot,

Sole of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Whole left side of the body in golden light,

Awareness to the back side of the body,

Right heel,

Left heel,

Right calf,

Left calf,

Back of right knee,

Back of left knee,

Back of right thigh,

Back of left thigh,

Right buttock,

Left buttock,

Spinal column,

Tailbone to midbrain,

Midbrain to tailbone,

Lower back,

Middle back,

Upper back,

Back of neck,

Back of head,

Top of head,

Forehead,

Right temple,

Left temple,

Right eyebrow,

Left eyebrow,

Eyebrow center,

Right eye,

Left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

Bridge of nose,

Tip of nose,

Upper lip,

Lower lip,

Right side of jaw,

Left side of jaw,

Chin,

Front of neck,

Throat pit,

Right side of chest,

Left side of chest,

Heart center,

Upper abdomen,

Navel,

Lower abdomen,

Pelvis,

Pelvic floor,

Whole right leg and foot,

Whole left leg and foot,

Both legs and feet together,

Whole right arm and hand,

Whole left arm and hand,

Both arms and hands together,

Whole torso,

Neck and head,

Torso,

Neck and head together,

Whole right side in light,

Whole left side in light,

Whole back in light,

Whole front in light,

Whole body together,

Whole body together,

Illuminated in golden light,

Shift awareness from the body to the natural breath,

Noticing the breath as it travels in the nostrils and out of the nostrils,

Inhaling through the left nostril,

Exhaling through the right nostril,

Inhaling right nostril,

Exhaling left nostril,

In left to the space between the eyebrows,

Out right,

In right to the space between the eyebrows,

Out left,

Continue on alternate nostril breathing with the awareness,

Left nostril to third eye,

Third eye to right,

In right nostril to third eye,

Out the left,

And let this breath go,

Breathing naturally through both nostrils,

Shift awareness towards the heart center,

Resting here in this space of midheaven,

The space between the physical and the immaterial,

The relative and the absolute,

Coming together at the heart center,

Where both realities exist as one.

Visualize the following colors glowing from within.

Red,

Brilliant,

Beautiful red,

Glowing at the base of the spine.

Orange,

A warm,

Comforting orange,

Glowing at the sacrum.

Yellow,

Like the powerful sun,

Yellow glowing at the navel center.

Green,

The life-giving green seen in trees,

Glowing at the heart.

Blue,

Blue like the infinite sky,

Glowing at the throat.

Purple,

Intuitive purple,

Glowing in the space between the eyebrows.

White,

Brilliant white,

From the crown of the head,

Encapsulating the whole body.

See the whole body glowing with colors illuminated from within.

Release this and return to your sankalpa,

Your heart's deepest desire,

And repeat it once more at the level of thought,

I am grounded,

I am creative,

I am whole.

Let sankalpa go,

Though it remains in your field of possibility,

And return back to the awareness of sounds.

That spiral of sounds we began with,

Begin from within,

Noticing sounds closest to you,

And then find that arc of sound,

Scanning your awareness broad and wide into a deeper exploration of sounds,

Sounds in your environment.

As you locate sounds,

Begin to locate where the body is placed in your room,

In the environment that surrounds you.

Keeping the eyes closed,

Visualize where your body is,

And see it as it's breathing deeper breaths,

Coming back into a grounded experience of your body here and now.

Know that you have been practicing yoga nidra,

And the practice is now complete.

As you deepen your breath,

Feel the body start to move subtly from within,

And invite in movements to come back into the grounded experience of your body here and now,

Recalling the placement of your body and position as you feel around you.

Notice what time it is in the day,

Without opening your eyes,

Just land yourself back into the here and now.

If you haven't yet already,

Start to make movements that will reawaken you,

Perhaps a big stretch of the arms and legs,

Rolling onto one side,

And take a moment to honor the space of transformation you've cultivated within yourself.

Either stay here for as long as you'd like,

Or start to press yourself back upright to a seat,

Taking a moment to honor yourself,

Your subtle energy,

And the work you have done to help realign yourself to be the best,

Most attuned version of you.

Thank you,

Thank you,

Thank you.

Reviews

Thank you 🙏

Beautiful! Pacing was nice and calming. Thanks! 🙏

This was so enlightening! Thank you!

Fell asleep!

Beautiful 😻

I was able to drift deeply to this nidra. I really appreciate what you have created. Thank you. 💙🙏

Beautiful Nidra. Thank you ☺️

Thorough and pleasant yoga nidra. However, note that it is not intended to lead you into sleep or fall back asleep when awake in the night. This track has an energetic shift at the end that invites you to move your body and come back to consciousness.

Namasté Meghan
Thank you!

Very good, immersive yoga nidra. Only wish the title or summary had said this recording is not conducive to drifting off to sleep at the end. There was an energetic awakening of the mind at the end.

Very peaceful and relaxing thank you

I liked the many nice little details in this, like the way the Sankalpa was introduced, and the flavour of the colors. Compared to the wonderfully calm flow I found the outro a little intense though.

Wonderful! Thank you 😊

Thank you, super relaxing 💜 loved the Alternative nostril breathing thru the Third eye!

Lovely🙏🙏

Lovely guidance & pace

Wonderful!

Thoroughly good 😊

Beautiful meditation. Thank you

Thank you 🙏💕🕊️