Yoga Nidra: Healing Shift

Yoga Nidra is a sleep-based guided meditation that takes your brain from very active to the delta brain wave, where we get that deep restorative rest we often don’t get when we sleep normally. This meditation includes breath techniques, body rotations, and visualizations to help its users enter into a state of relaxation. Listeners will experience the spiritual being that is I AM, their true selves. Emotional blockages will be removed, and their true soul essence will remain.

Transcript

Welcome.

Find a comfortable position lying on your back.

Perhaps with some height underneath your knees and a cushion underneath your head.

Feel free to place an eye mask over your eyes and maybe even a light cover over yourself as your body temperature tends to drop during Yoga Nidra.

Make any necessary adjustments so that you are completely comfortable.

If you cannot lay on your back for any reason,

Find another position in which you are least likely to move.

Now close your eyes and quiet your mind.

Be still.

Let go of all thoughts,

Worry and tension.

Give yourself fully to a higher power.

Relax,

Trust and let go.

Breathe in fully and exhale with a deep sigh.

And again,

Breathe in and exhale,

Let go even more.

Feel a deep sense of contentment and peace in your heart.

Now allow yourself to receive the following intention as I repeat it.

Let your whole body listen to what I say.

I walk in love,

I walk in alignment.

Healthy and healed is my assignment.

Now follow my guidance as we take three deep breaths.

Ready?

Let's inhale together.

Hold the breath in,

Closing off the throat when prompted by the inner urging of the body.

Release the breath slow and steady.

Now breathe normally.

Second breath now.

Inhale together.

Hold the breath in,

Closing off the throat,

Allowing tension to build,

Holding a bit longer without struggle.

When prompted,

Release fully.

Expelling from the body whatever it no longer needs.

Deep seated tensions leaving your body with the breath.

Now breathe normally.

And third breath.

Inhale together.

Hold the breath in,

Closing off the throat,

Holding even longer now but without strain.

When prompted,

Release the breath,

Breathing it all out,

Letting it all go until there is nothing left.

Until you are completely empty.

Open.

Now breathe normally.

Simply allow the breath to rise and fall in its own rhythm.

The breath becoming progressively quieter and more still until it is almost impossible to detect.

Now bring your attention to the face.

With your next exhalation,

Allow all expression to drop from the face.

Releasing the tiny muscles around the eyes,

Allowing the eyeballs to rest back in their sockets.

Releasing the tiny muscles around the mouth,

Tongue resting in the mouth,

Lower jaw gently opening and softening.

Allowing the cheeks to soften towards the floor,

Scalp resting in the skull.

Neck softening and easing.

Simply be available to the entire range of sensations in the face and head.

Now drop into a sense of your whole bodily presence.

Embrace this present moment's experience.

Undistorted by what you like or don't like.

Let go of what is going.

Let come that which is coming.

This becomes your connection to Source.

Enter the deepest state of letting go right now.

Relax.

Let your attention lead you into total absorption.

Allow the mind to dissolve into bodily presence.

As we enter this next phase of Yoga Nidra,

Remain as motionless as possible.

If you need to move or make an adjustment,

Do so mindfully and return to stillness as soon as you're able.

Resolve to remain awake,

Staying in touch with the sound of my voice.

Allow your entire body to respond to my words directly and non-mentally.

Allow any disturbances,

Internal or external,

To draw you more deeply within.

In Yoga Nidra,

You enter the subconscious pranic field.

Let your mind merge and melt into the energy body and go beyond the boundaries of body and mind.

Now shift from thinking and doing to feeling and being.

Do absolutely nothing from now on.

Simply relax.

Drop into the deepest state of tranquility,

Stillness and peace in the third eye.

Now your consciousness is in direct communion with your energy body.

From that very relaxed,

Unified state,

Follow my guidance as we begin Soham breath.

Now start breathing in through the nostrils and guide your breath and attention steadily from the third eye along the spine ending at the base of the spine.

As you exhale,

Guide your breath and attention upwards along the length of the spine to the third eye.

Continue with this breath.

Stay focused.

And feel the energy follow your attention along the spine.

Now we will integrate this breath with the non-vocal sound of Soham.

Now with each inhalation,

Feel the sound of Soh as the breath flows from the third eye to the base of the spine.

And with each exhalation,

Feel the sound of Hum flowing up the base of the spine to the third eye.

Remain totally absorbed in the subtle vibrations of sound and energy moving along the spine.

Sound,

Breath,

Sensation and attention in complete synchronicity.

Experience it.

Be totally engaged in the sacred presence of That I Am.

Be deeply engaged and totally absorbed.

Completely merge into oneness.

That I Am.

That I Am.

I Am That.

Now breathe normally.

And bring your attention to rest in the third eye.

Embath your whole body and being in the unified experience of Soh,

Hum,

Sound and Breath.

Experience a deep stillness extending everywhere.

Feel your whole body lying in stillness.

Feel safe and comfortable.

Give yourself the permission to enter into the deepest level of relaxation right now.

Let go.

Let go completely.

Now drop into that silent space where all doing stops.

Let go.

Let go even more.

Experience silence extending everywhere.

Enter an effortless state of being.

Now bring the sensation of cold to each body part as I name it.

Both feet,

Icy wet.

Both knees,

Biting cold,

Piercing the skin.

Thighs and hips,

Ice cold,

Penetrating wet.

Abdomen,

Chest and back.

Chilled to the very bone.

Shoulders,

Arms and palms.

Frigid,

Shaking.

Whole body,

Cold.

Chilled to the very bone.

Wind howling,

Swirling snow.

Shivering and chattering.

Now shift your attention and bring a sense of warmth to the whole body.

As if you were sitting in front of a fire.

Both feet,

Warm and dry.

Both knees,

Glowing with heat from the closeness of the fire.

Thighs and hips,

Warm and toasty.

Abdomen,

Chest and back.

Radiating heat.

Shoulders,

Arms and palms.

Filled with heat.

The whole body,

Radiating heat.

Sun beating down.

Skin prickling with perspiration.

The whole body,

Warm,

Lying in the sun.

Now rest back in neutral awareness.

Witness the whole body held in absolute stillness.

Now imagine you are walking through a beautiful garden.

You are completely alone.

There is only you to enjoy the beauty around.

Sense the earth beneath your feet as you walk.

Cool and very pleasant.

Flowers blooming.

Plants and trees flourishing from the earth.

Suddenly you hear a loud clap of thunder.

As you look up,

The sky has become very dark.

It is starting to rain.

You are standing on very green grass.

You're watching the raindrops bounce off the blades of grass.

Look around and witness the storm.

Raindrops streaming down your face.

Scratching your clothes.

Just relax and enjoy the feeling of being completely wet.

No concern about getting wet.

It doesn't matter.

Pleasant.

Now the storm has finished and you can smell the wet earth.

The sun is beginning to shine through the clouds.

Feel the warmth of the sun on your skin and drying your clothes.

Look up at the sun and feel its warmth energy penetrating deeply into your skin.

Now you are running in the garden.

You are very happy and cannot help but laugh with joy.

All around you birds are singing their beautiful melodies.

A cool gentle breeze is blowing in the trees.

Hear the wind rustling in the trees and feel it blowing against your face.

Breathe in this fresh life-giving air.

Now give yourself the permission to enter into the deepest level of relaxation right now.

Let go.

Nothing to do or achieve.

Dissolve and disappear into stillness.

Open.

Empty of all doing,

All past,

All future.

Merge into this space and be empty.

Sensations,

Thoughts,

Images floating by like clouds on a clear blue sky.

Letting it all gather and dissipate.

Come and go.

Be the space in which it is all happening.

Here,

Your intention and your affirmations are actualized and fulfilled with effortless ease.

Now allow yourself to receive the following intention as I repeat it.

Feel every cell of your body receiving these words.

I walk in love.

I walk in alignment.

Healthy and healed is my assignment.

I walk in love.

I walk in alignment.

Healthy and healed is my assignment.

I walk in love.

I walk in alignment.

Healthy and healed is my assignment.

I walk in love.

I walk in alignment.

Healthy and healed is my assignment.

Allow this intention to go to the deepest levels of recognition with no hesitation.

Know that your Higher Self recognizes,

Honors,

And accepts your intention.

Have faith and trust that it has been heard and is being acted upon by a Higher Power of the Source within you.

There is no need for you to do anything about it.

Now bring your attention back to the center between the eyebrows and feel all the energies of your body from all meridians activated,

Purified,

And balanced.

All channels are open and the life force is flowing freely,

Healing the body and calming the mind.

Open your heart and feel content.

Just experience.

Now allow your entire self to respond spontaneously and effortlessly to what I say.

I trust an abundant universe to fulfill my needs.

I hold no one responsible for all that has happened in the past.

I love and accept myself totally as I am.

At this time,

Feel the presence of any guides,

Mentors,

Teachers,

Or family members you feel connected to.

You may sense this as a universal force of energy surrounding you and guiding you.

Know that this presence surrounds you always.

You can draw on this presence at any time.

If there is any guidance to be received at this time,

Either as a felt sense,

Words,

Or images,

Allow yourself to receive it now.

Otherwise,

Simply rest back in the grace and protection of presence.

Now,

Begin to become aware of the rising and falling of the breath.

Slowly,

Feel yourself beginning to rise to the surface of awareness.

Sense the body resting on the floor,

The quality of the air as it touches the skin.

Gradually,

Begin to move as if awakening from a restful sleep.

If the impulse is to remain still,

Do so.

As you are ready,

Begin to turn onto your right side,

Curled in a fetal position.

Feel the safety,

Comfort,

And protection of the womb of existence.

Now,

Bring your intention into your awareness once again.

I walk in love.

I walk in alignment.

Healthy and healed is my assignment.

Every time you find yourself in reaction,

You are empowered to replace it with your intention.

If you wish,

You may begin to bring yourself up to a comfortable seated position,

The eyes still closed,

Or you may remain lying still.

Continue to stay deep in this inner experience.

Regardless of what you consciously recognize that has or has not changed,

Know that something deep within has shifted to connect you with your intention.

Notice how relaxed the body is,

How soft the breath is,

How silent the mind is,

How quiet the heartbeat is.

Be still and be grateful.

Know that you can easily enter here again and again.

And as you are ready,

You may open your eyes.

Reviews

Thank you

Beautiful and calming after a morning of dental work! Thank you!

Wow… I loved this SO much. Thank you a million times. Im currently at the hospital (ME/CFS, bf is a caretaker and all), and your beutiful visualization of running in the rain and in the garden made me smile and brought me a little hope – maybe one day I’m able to experience something so beautiful as being free again.. Thank you, so much 🩵

Loved this! Will definitely listen again! Thank you 🙏

This was nice and relaxing and put me to a wonderful blessing of a restful sleep. Thank you. 🕊

That was so relaxing, I could've just kept on replaying over and over. Thank you❤️🙏

What a beautiful nurturing practice. I look forward to returning to it again.

Absolutely beautiful. Thank you so much. I feel relaxed and relieved. Blessings.