Yoga Nidra - Self-Healing Visualisation

This Yoga Nidra practice guides participants into a deep state of consciousness where self-healing can occur. In the first part of the practice, healing energy is invited into the body. Subsequently, this is combined with visualisations linked with specific organs, inspired by the five-element colour system in Chinese Medicine.

Transcript

This is the recording for the self-healing yoga nidra practice.

So please lie on your back in a symmetrical position,

Making sure that you're sufficiently comfortable and warm so that you don't need to move your body for the duration of the practice.

So throughout the practice listen to the instructions carefully and follow them as best as you can but without making any strenuous efforts.

Don't worry in the slightest if the results are different from what is being asked for.

Simply listen to the instructions and notice how your body and mind respond.

Just letting your imagination explore these invitations.

So start by taking three long deep breaths,

Breathing in fresh air through the nose and then releasing the breath slowly either through the nose or through a small hole in the mouth and really allowing tension and worries to drain out of the body with it.

So breathing normally now,

Continue to allow yourself to sink deeper and deeper into relaxation.

Stand your body for areas of tension and invite them to unwind and to let go.

And if any tension does still remain after this,

Surrounding it with softness and acceptance.

So at the beginning and the end of the practice you start with a positive vision of yourself going about your life in radiant health,

A positive vision that can serve as a blueprint for your body and mind to follow.

So in as much detail as you can imagine or visualize yourself in your daily life full of strength,

Full of vitality and positive energy.

Next we begin scanning the awareness through the body,

Noticing what sensations if any are present there and inviting a sense of well-being in each location.

If you can't feel much in a particular part,

Just recognize that as your experience and then move on to the next part.

There's no wrong way of doing this practice.

So beginning by bringing awareness to the toes of both feet,

The toes of both feet,

And really getting as close to them as you can,

Exploring the sensations that you find there.

Perhaps noticing tingling or warmth,

A pulsing,

A vibration,

Or just a very subtle sense of aliveness,

Bringing kind,

Friendly attention to whatever is there.

And then letting your awareness flow to other parts of the feet,

To the soles,

The heels,

The tops of the feet,

The ankles,

All in any sensations in both feet,

Letting the feet soften and release any unnecessary tension,

As if soothed and nourished by your kind attention.

And then as if your awareness were like a current of warm,

Soft energy,

Letting it flow up the lower legs,

Up the shins at the front,

Up the calves at the back,

Your awareness making its way slowly towards the knees,

Filling the knee joints of both legs,

The current of warm,

Soft energy climbing now up the thighs,

Fronts and backs,

Inner and outer,

Up,

Down,

Up slowly towards the hips,

So that both legs now are filled with awareness,

From the tips of your toes right up to the hips,

All the muscles of the legs releasing and softening,

Slowly bathed in your kind awareness.

And then letting your awareness flow up now to the pelvic area,

The front of the pelvic area,

And the buttocks and the sacrum at the back of the pelvic area,

And your healing awareness now spreading up the torso,

So up the lower back,

The abdomen at the front,

And the sides of the trunk,

Climbing up all parts of the torso towards the chest,

All parts of the chest,

Flowing up to the collarbones,

And at the same time spreading up the back,

The mid back,

The upper back,

Shoulder blades,

The tops of the shoulders,

The whole of the torso now,

The whole of the torso,

Front and back,

Filled with your healing awareness.

Now imagine your healing awareness flowing down your arms,

Down the upper arms,

Towards the elbows,

Down the lower arms,

Slowly towards the wrists,

To the palms and the backs of the hands,

The fingers,

All the way to the very tips of the fingers,

The whole of both arms taking their full weight and softening and releasing.

And your healing awareness flowing back up the arms again and towards the shoulder and neck area,

Up the back of the neck to the back of the head,

Sides of the head,

And the awareness flowing from the throat,

The front of the neck,

To the features of the face,

So the jaw,

Chin,

The mouth and lips,

The nose,

The cheeks,

The eyes,

The eyebrows,

The ears,

And up the forehead to the crown of the head,

The crown of the head.

And maintaining awareness at the crown of the head,

Imagining it softening,

Becoming more porous,

Opening,

To welcome in this healing energy.

So the healing energy flowing in now and filling the interior of the head,

Dissolving mental tension to bring greater clarity and awareness.

The healing energy flowing now down through the neck and into the chest,

To the area of the heart,

Just to the left of the centre of the chest.

And imagine this part of the body being bathed in a vibrant red light,

As if each breath were somehow taking this vibrant red colour deeper and deeper to suffuse the whole heart.

The whole heart being nourished by this vibrant red colour.

And then letting this red colour form into the image of a beautiful red rose,

A beautiful red rose which is opening to share its fragrance and its beauty.

And at the same time imagining your heart too,

Softening and opening.

Bringing the healing energy flowing now to the lungs on either side of the heart.

Imagine the lungs being bathed in bright white light,

Bright white light being breathed into and out of the lungs,

Really filling every part of them.

Filling the lungs with bright white light.

Then imagining this white colour forming into the image of two white silken sheets hanging on a line and swaying gently in the soft breeze of the breath.

And in turn feeling your lungs softening and relaxing,

Your breath becoming more silky and smooth.

Now imagine the healing energy flowing down into the liver under the lower right ribs.

Imagine your liver and this area of the body bathed in a vibrant green light,

The liver being nourished and cleansed by this fresh green colour.

Allowing the image to form of a still green lake surrounded by lush forest and filled with plant and animal life.

Softening and relaxing your liver,

Feeling it becoming full of vitality and freshness.

So now letting the healing energy flow to the other side of the torso,

To the area where the spleen and pancreas are located,

Under the lower ribs on the left side of the body.

Imagine this whole area being suffused with a beautiful golden yellow coloured light.

This colour being breathed deeper and deeper into these organs,

Nourishing every part.

And allowing an image of a golden sunrise with light streaming out in all directions.

Golden yellow light of the sun in the area of the spleen and pancreas,

Filling you with clarity and well-being.

So now letting the healing energy flow to your kidneys,

Located either side of the spine in the lower back.

Seeing this area being cloaked in a comforting dark blue colour.

Nourishing your kidneys with a comforting dark blue colour.

And an image of two young gentle children,

Both snugly covered in a warm dark blue velvet blanket,

Resting deeply.

Tuning into your kidneys,

Feeling how comfortable and cosy they are,

Allowing them to rest deeply.

So now taking your healing awareness to other systems in the body,

To the digestive system,

The stomach just below the centre of the chest,

And the small and large intestine in the abdomen,

Relaxing and softening the whole of the digestive system.

Taking your awareness to the urinary and reproductive organs in the pelvic area,

Really relaxing and softening.

Taking your healing awareness to the nervous system,

The spinal cord coming down from the brain,

And the whole network of nerves that branch off it to every part of the body,

Relaxing and softening the nervous system.

Now direct your awareness to the largest organ of the body,

The skin,

The skin that envelopes your whole body,

And imagining that your body is surrounded by bright white light on all sides.

And imagine being able to breathe in and out the bright white light through every pore of your skin simultaneously,

Cleansing and refreshing every single cell.

Breathing in bright white light from every direction through every pore,

Filling the whole body,

Inside and out,

With healing light,

Getting stronger and stronger with each breath.

And you may want to stay with a sense of breathing this light into and out of the whole body,

Or you may want to direct it to parts of the body where you feel it is particularly needed.

Feeling this energy at work within your body,

Repairing,

Cleansing,

Releasing,

Making adjustments,

Cultivating your body's own capacity for self-healing.

And now as we come to the end of the practice,

Again returning to the same positive vision of yourself in radiant health as at the beginning of the practice,

In as much detail as possible imagining or visualizing yourself,

Going about your daily life full of vitality,

Full of strength and full of positive energy.

And then when you feel ready,

Gently waking up your body by wiggling your toes,

Wiggling your fingers,

Moving your head slowly from side to side,

And in your own time pushing yourself back up to sitting,

Feeling awake,

Feeling energized and feeling refreshed.

The practice is now complete.

Reviews

Comprehensive and soothing journey through the body inviting healing and well-being. It was a welcome change to have the internal organs included. Felt great! Thank you.

This is wonderful and very relaxing and nourishing 💜 thank you very much 💜🙏🏼🌺

Thank you Ollie
This is a beautiful healing practice

very empowering and healing meditation thank you