Healing Yoga Nidra

In this special Yoga Nidra meditation for healing discover experientially the ancient truth "as in the microcosm, so in the macrocosm." Enter presence to receive deep rest, nourishment, and to heal yourself and all beings.

Transcript

Welcome to this special yoga nidra meditation for healing.

Lying down on your back with the arms and legs comfortably spread out,

Have your blanket and eye pillow nearby if you wish.

We'll begin with a few simple stretches and exercises to release tension from the body.

Once you've established a comfortable position lying down,

Gently bring your knees toward the chest and hug your knees into the chest rocking side to side gently if that feels good to your body.

And taking a few deep breaths here,

Releasing the low back.

The body is a constant feedback loop to what is present through sensation.

As we allow attention to be engaged by sensation,

We naturally become present.

So start tuning in to your breath and the bodily felt sensations.

With your next breath in,

Drawing a deep breath in,

And as you exhale allow both knees to fall over to the right side.

And if it feels good,

Allow the arms to come out to the sides.

Let your head roll to the left opposite of the knees.

And again breathe in deeply and as you do feel the neck,

Shoulders,

Abdomen,

And groin relaxing.

Breathing deeply and relaxing more fully with each exhalation.

As you feel ready,

Inhale and bring your knees and head back towards the center.

Finding a full breath here.

And as you feel ready,

Extend your arms out to the side.

As you exhale,

Let your knees drop to the left and let the head roll to the opposite,

The right side.

And as you exhale,

Let your knees drop to the left and roll to the opposite,

The right side.

Use your breath to deepen your bodily experience without forcing or fighting your way into the pose.

Breathe in and as you exhale,

Feel the relaxation through the rib cage,

The belly,

The groin,

The neck,

Shoulders,

Jaw,

And face.

Breathing fully,

Relaxing more deeply with each exhalation.

To release,

Gently bring your legs back up to center,

The head back up to center,

Centering the spine,

And slowly extend your legs out letting them rest on the mat.

Taking a deep breath in now,

Flexing your toes up towards your shins and spread out the bottoms of the feet.

So the feet and toes are spread wide as they're flexed.

And then as you exhale,

Point and squeeze the toes in the bottoms of the feet.

We'll do this a few times.

Inhale,

Flex and open the bottoms of the feet,

Spread the toes.

Exhale and point the feet,

Squeeze the toes together.

One more time.

Inhale and flex,

Spread the toes wide,

Exhale and squeeze and point the toes.

Now release and gently turn the ankles in whatever way feels appropriate to you,

Twisting and turning the ankles a few times.

Now rest in stillness for a moment.

Turn your attention to feel sensations in the feet and ankles,

Simply noticing.

Now bringing attention into the hands.

And as you inhale,

Open the hands,

Spread the fingers,

And flex the wrists,

Pulling the fingers up and back.

And as you exhale,

Squeeze the hands into fists and curl the wrists in the opposite direction.

And try this with the breath a few times.

Inhale,

Open,

Flex the wrists,

Exhale,

Squeeze the fists,

And flex in the opposite direction.

One more time.

Inhale and open the fingers wide,

Stretch and flex the wrists,

Exhale as you squeeze the hands and flexing the wrists in the opposite direction.

Now relax the hands and circle the wrists a few times in one direction and then in the other.

Consciously feel as you do this,

Noticing sensations in the arms,

The elbows,

The shoulders,

And neck.

And once you're ready,

Release the hands down to your sides.

Simply rest in stillness.

Feel sensations moving through the palms,

Fingers,

Forearms,

And wrists.

Now become aware of the head resting on the floor.

Visualize a feather balanced on the tip of the nose.

Imagine that feather begins to ever so slowly drift to one side,

And this feather gently,

Softly begins to roll your head to one side,

Moving slowly,

Gently,

Using as little muscular effort as possible,

Keeping the full weight of your head resting into the floor.

And once your head is rolled to one side,

Taking your time,

No rushing here,

Feel the opening in the side of the neck.

Take one full deep breath from the belly all the way up through the chest.

Let that breath out through the mouth and relax the neck and throat.

Very slowly,

With minimal contraction in the neck,

Begin to allow the head to roll back towards center,

Moving at the slowest pace that you can.

No forcing,

Fully conscious,

Attentive.

Gently,

Allowing your head to roll towards the opposite side.

No hurry to get anywhere,

Moment by moment awareness,

Noticing all sensations that arise and change from moment to moment.

Once your head has traveled to the extent that feels appropriate for you today,

Taking a full breath in through the belly,

Chest,

Upper chest,

And as you exhale through the mouth,

Consciously releasing any tension in the neck,

The side of the head,

The face.

And very slowly begin to let your head roll back to center.

And once your head reaches center in your own time,

Rest in stillness.

Feel the sensations in the neck,

The upper chest,

The sides of the head.

And if you'd like to take a moment now to cover yourself,

Gently do so and then return to a lying down position,

Keeping the eye pillow nearby.

Legs are slightly wider than hip-width apart,

Arms a comfortable distance from the body,

Low back,

Relaxed,

The head comfortably supported with the back of the neck long,

The palms turned up.

As a final way to signal the body to relax completely,

We'll do some gentle tapping on vital points.

Now bend your elbows and use your fingertips to gently tap along the sternum,

Lightly tapping along the sternum and the roots of the ribs.

This tapping stimulates the lymphatic and the immune system.

Breathe fully as you gently tap all along the sternum and the roots of the ribs.

And now releasing your hands to your sides.

And for a few seconds now gently shake the whole body in whatever way is accessible to you.

Gently shake and tremble the whole body,

Rock the body on the floor,

Shake,

Shake,

Shake.

And now take a deep breath in,

Exhale through the mouth and release into stillness.

Feel the tingling sensations through the whole body,

Every cell,

Releasing any holding anywhere at all.

Let go now.

Relax.

Close your eyes and quiet your mind.

Let go of thoughts,

Worry,

Or tension.

Give yourself fully to this experience.

Relax,

Trust,

And let yourself be here now.

Breathe in fully and exhale with a sigh.

Again,

Breathe in deeply and fully from abdomen to chest.

As you exhale,

Release any expectations or anticipations from the mind.

Trust that anything obstructing the full expression of deep healing and harmony individually and collectively will be spontaneously revealed and resolved through this practice.

Now feel that you can let go of any effort to make anything happen.

Once again,

Bend the elbows and this time bring the palms together and begin rubbing the palms.

Feel energy and perhaps even some heat building in the palms.

Really make this connection.

Once you feel a good batch of heat in the palms and energy,

Bring the palms to the face.

Place the fingertips on the eyes,

The whole palm in contact with the face.

Feel the healing energy,

Your own life force penetrating into the skin and muscles of the face.

With loving kindness and attention,

Begin to massage your face beginning with the forehead,

The eyebrows,

Gently rubbing and pressing along the eyelids out towards the temples.

Letting your fingers travel up into the hairline,

Into the scalp.

Let your own inner knowing guide you and feel tensions dissolving and releasing under the touch of your hands,

Moving down towards the jaw,

Circling and rubbing fingers working into the muscles of the jaw.

Staying alert,

Attentive to every sensation as you massage the bridge of the nose,

Out across the cheekbones and tugging around the outsides of the ears,

Allowing full breaths to assist you in releasing any tensions.

Massaging around the upper and lower lips,

The chin,

The jaw and squeezing down the back of the neck,

The tops of the shoulders a few times.

Once again,

Bringing palms to your face with fingertips on the eyelids,

Entire palms touching the face.

Take a deep breath in and as you exhale drop all expression from the face.

Feel attention turn inward,

Letting go of any need to perform,

Achieve,

Manage or control anything at all.

Relax.

Feel yourself step out of time,

Out of past,

Out of future.

Enter the timeless present.

And now if you wish you can place the eye pillow over your eyes.

Make any adjustments so your body can be completely comfortable.

Then allow the arms to rest back by your side and be still.

We'll move deeper into subtler realms of relaxation through sound and breath.

We'll be humming the sound.

The lips closed,

Tongue resting towards the roof of the mouth just behind the front teeth.

You can vary the pitch of the buzzing to maximize the vibrations inside your head.

We'll practice several rounds of this breath.

Simply join in with me and continue until I guide you to stop.

Focus on the felt sense of vibration pervading the skull and brain.

Now relax as we enter the experience of breath and sound.

Breathing in fully.

Allow your humming to fade to silence.

Immediately attend to the vibratory impact of the buzzing as it fills your entire skull and brain.

Feel the impact of these vibrations extending into the torso,

Expanding into the whole body.

Becoming aware of vibration in your whole body.

Subtle vibration you can feel.

Extending even beyond the physical body.

Bring attention to the point between the eyebrows.

Rest in awareness.

Deeply engaged and absorbed.

Allowing mind to merge completely into the center of stillness.

Drop into that silent space where all doing stops.

Now feel that you have stepped beyond any limitations of body,

Mind,

Or time.

Settled within yourself,

You can allow any disturbances,

Whether external or internal,

To draw you deeper into your practice.

Resolve that you will remain conscious and connected to the sound of my voice.

Feel the safety of this present moment.

Know that you are safe and protected here.

In Yoga Nidra we enter the subconscious pranic field.

The innate intelligence of energy carries out the instructions without you having to do anything.

Now make the conscious shift from thinking and doing to feeling and being.

Allow yourself to drop into the deepest state of stillness and peace.

From this relaxed place,

Become aware of the breath flowing in and out.

Gently,

Without any struggle or strain,

Begin to deepen the breath.

Allowing the breath to be steady,

Smooth,

Deep,

And slow.

Stay connected and pay attention to the breath as it flows in through the nose and fills the lungs from bottom to top.

Watch as the breath flows out in a steady stream,

Emptying the lungs from top to bottom.

Feel all the accompanying sensations and movements of abdomen and chest connected to the breath.

Allow the experience of breathing to be a vehicle for deepening the felt sense of relaxation that's now extending everywhere in the body.

With your next breath in,

Sweep attention from the nostrils up to the eyebrow center and down to the center of the chest.

As you breathe out,

Stream attention from the center of the chest out through both arms,

Hands,

And out through all ten fingertips.

Feel this energy,

Attention,

And breath in synchronicity.

Breathing in,

Attention streaming from the nostrils up into the third eye,

Filling the face and head and down into the heart center.

Exhaling from the heart center,

Out through the arms,

Hands,

Fingertips.

Incoming breath,

Nostrils,

Third eye,

Heart.

Outflowing breath,

Heart center,

Arms,

Hands,

Fingertips.

With the next breath,

Shift your attention so that as you inhale you sweep attention through the fingertips up the arms to the heart and exhale from the heart down through the torso to the center of the pelvis.

Inhaling up through the fingertips up the arms into the heart,

Exhaling from the heart down through the torso to the center of the pelvis.

Feel energy sweeping through the body as you breathe.

Feel nourishing energy,

Grounding,

Strength gathering in the center of the pelvis.

This time inhale into the center of the pelvis below the navel and exhale down through the hips,

Legs,

And out through the soles of the feet and tips of the toes.

Inhale into the center of the pelvis.

Exhale out through the legs,

Feet,

Tips of the toes.

Stay settled within the body while remaining witness,

Allowing energy to work for transformation.

Once again shift your attention and with the next breath in,

Inhale in through the tips of the toes and soles of the feet up the legs to the pelvis.

Exhale from below the navel back through the heart center to the pit of the throat.

Drawing energy with the breath in through the soles and toes up through the legs,

Hips to below the navel.

Exhaling from below the navel through the heart center to the pit of the throat.

Feel life energy sweeping through the body,

Spontaneously resolving any resistance or blockage.

Now inhale into the center of the chest and exhale from the heart through all the centers of the spine into the whole body out through the crown,

Fingertips,

And toes.

Inhaling,

Drawing energy and consciousness into the heart center.

Exhaling consciousness and energy like a wave of light expanding into every cell,

Every nerve,

Filling the body until energy streams out through the crown,

Through the toes,

And fingertips.

Feel it.

Experience relaxation through the total field of the body in a deep sense of joy and contentment.

Now release the breath to spontaneous.

Rest awareness in the whole body.

Feel the whole body lying still,

The whole body potent with energy,

Immersed in an ocean of presence.

Let attention gather and rest in the center between the eyebrows,

In toward the center of the brain.

Experiencing all sensations and sounds without judgment.

Witnessing all the myriad forms and qualities appearing and disappearing within the body and within the environment.

As you rest in witnessing presence,

You are released from attachment or aversion to sound,

Sensation,

Thought,

Or emotion.

Relax even more deeply now.

Feel that you're being cradled in a vast,

Benevolent space,

A space without limitation,

Absolutely safe,

Comfortable,

And secure.

Within this space,

Let attention settle in your heart.

Feel the pulsation of the heartbeat,

The basic rhythm of life.

Visualize that each heartbeat is generating a pulse of light.

See that as this light pulses from the heart center,

It has a rainbow aura,

Like the mist of a waterfall in the Sun.

Feel the heartbeat pulsing and see this pulsation of rainbow light emerging from the heart.

Now allow attention to expand to the entire body.

Feel this pulsation through every cell of the body,

Every cell pulsing with rainbow light.

Visualize this rainbow light emerging from the heart center and traveling like a wave out past the boundaries of the physical body,

Like an aura.

Feel that this rainbow light is healing,

Releasing any blockages,

Naturally bringing the body into an optimal state of health and balance.

Actually feel this happening in every cell,

The pulsation of the heart,

Rainbow light.

Now again expand your attention.

Begin to feel this pulsation of rainbow light moving out into space,

Moving to encompass this building,

Moving out even more to encompass this neighborhood.

Feel the pulsation of rainbow light moving out even more to encompass this entire state,

Moving out to encompass the entire continent,

Moving out to encompass this entire planet Earth.

Now see and feel the planet Earth at the very center of your own heart,

Surrounded by this rainbow light.

As you visualize the planet Earth at the heart center,

Feel the pulsation of rainbow light moving out in a purifying wave of peace,

Extending around the planet Earth like a protective aura.

See yourself at the center of the planet Earth,

Also surrounded by rainbow light,

And see your heart at the center of your body,

Also surrounded by rainbow light,

And see the Earth at the center of your heart,

Also surrounded by rainbow light.

Realize the truth.

As above,

So below.

As within,

So without.

As it is in the microcosm,

So it is in the macrocosm.

Every part is connected to the whole.

Know that the healing energy of your presence serves all beings for all time.

Now totally let go and relax into the center of the heart.

Release all fears,

All hesitations,

All doubts.

Bathe in the healing presence that you are.

Whole and perfect as you are.

At peace in the world as it is.

And simply allow yourself to receive and respond spontaneously to these words.

I am presence.

I see,

Feel,

And experience all things as they are.

In silent witness,

I am at peace in the midst of chaos.

I am the source of all creation.

I now allow all creation to return to the cosmic healing blueprint of the source.

The entire universe is one family.

Universal consciousness is our father.

Universal energy is our mother.

Earth is our root.

The sky is our roof.

The four directions are the walls.

We are all children of eternity.

We are all children of eternity.

I am grateful for the gifts of life.

I am grateful to all my ancestors,

Parents,

Teachers,

Nature,

And self.

I forgive all beings that may have knowingly or unknowingly offended me in the past.

I ask forgiveness from all beings whom I may have harmed knowingly or unknowingly in the past.

I am free and clear of all that has happened in the past.

I exist for the health,

Harmony,

Peace,

And happiness of all beings.

I recognize that everyone is evolving at their own rate.

I love myself and everyone else with compassion as we are.

I am a child of existence.

I feel the security and protection of my divine father and mother.

I feel the friendship of all beings.

I am surrounded by love,

Peace,

And abundance.

I feel the joy of living.

I flourish in the comfort of the harmonious universe.

I feel content.

Feel the essence of these words going to the deep inside of you.

Feel the essence of these words going to the deepest layers of your being.

Know they are being carried out without you having to do anything at all.

Relax in total trust and faith knowing that everything that cannot be done by your doing gets fulfilled in the presence of being.

Become aware now of the presence of masters,

Spiritual guides and guardians,

Teachers and loved ones surrounding you and blessing you now.

Feel the grace of this moment.

Take it in deeply.

Receive and accept the grace,

The gift of life.

Now bring your attention back to the center between the eyebrows.

Experience all the energies of the body merging into this space.

All meridians are open.

Energy flowing freely,

Flooding every cell of the body,

Healing the body,

Calming the mind,

Opening your heart to be unconditionally present.

Recognize yourself as the gift,

The emissary of love and light in the world.

If there is any part of your being or your life that needs healing,

Consciously allow light and love to flow there now.

Feel any conflict,

Resistance or suffering dissolving and being released in the light of consciousness that you are.

Know that whenever you choose to transmute suffering into awareness,

You benefit all beings.

You not only heal yourself,

But you return to the wholeness of the self of all.

Now gently allowing the breath to deepen.

As breath moves into the body,

Follow any urges that your body may have to stretch or move in any way that feels appropriate.

Slowly and gently beginning to move as if awakening from a deep sleep.

You may wish to turn your head to one side,

Allow the eye pillow to slide off your face,

Keeping your eyes closed,

Gently adjusting to the change in light.

Bringing attention back into the body and drawing a deep sense of peace and contentment with you as you draw attention more fully into the body.

As you feel ready,

Rolling over onto one side and curling the knees in toward the chest.

And then just feel yourself here.

Resting as a child in the womb of existence.

Feel the protection and guidance,

The love of the mother.

Allowing a sense of wonder and gratitude that every event and circumstance in your life has led to this moment.

Where you have remembered and experienced yourself.

And slowly as you're ready,

Using the strength of your arms,

Coming into a comfortable seated position and sitting with the eyes closed.

Know that regardless of what you consciously recognize has or hasn't changed,

Something deep within you has shifted.

At the very core,

You've planted a seed of being at peace with yourself,

At peace in the world.

Know that every time you find yourself in reaction,

Conflict or confusion,

You are empowered to replace it with conscious connection and presence.

Know that you can enter this place of deep relaxation and ease again and again.

Taking a moment to be aware of how you feel in your body.

The state of mind.

The quality of the breath.

The presence of the heartbeat.

Resting attention in the center of the brain,

Between the eyebrows and inward.

Sensing the magnetic field of stillness there.

Resolve to yourself that you will give the love and light of your presence in everything you do,

To everyone you're with,

Everywhere you go.

But first and foremost,

You will offer it to yourself.

The knowing.

The remembrance of who you are.

Keeping a portion of your attention anchored in this felt sense of stillness.

Bring the hands together in front of the heart.

And as you're ready,

Gradually open your eyes.

Reviews

Embracing the boundlessness of infinity there is no center. I am nothing and everything at once. And so the illusion of realty continues, ever shifting yet not at all. Peace is eternal movement. And all is as it is.

Beautiful practice. A lot of guidance, not so suitable for people suffering from brain fog.

Slow, centring nidra starting with a few stretches. Grounding and relaxing. No ending bell.

Such a wonderful full body mind and spirit Yoga Nidra Practice! Namaste 🩷

Wonderfully relaxing went to sleep easily. Thank you. 🕊

Exceptional.
I had a needy cat during my practice but will revisit to find more saturation. Namaste

Amazing, very healing, very nourishing Nidra session. Jai Bhagwan Priti 🙏🏽

Thank you!

Thank you so much. Absolutely beautiful practice.

No music, exercises, massage and humming to begin. Lovely thank you 🙏

Wow! I loved this, and definitely experienced it more fully the second time through. I highly recommend this yoga nidra!

Thank you🙏🏻🙏🏻🙏🏻

Wow. Wow. Wow....

That was on another level🙏🙌🏻🥰Sooooo good I have no words to convey the deep peace and healing I felt! Thank you my friend!

absolutely fantastic but not entirely for me

Beautiful practice- thank you 🙏

Thank you🙏🏻🙏🏻🙏🏻Felt like a totally different kind of yoga nidra and LOVED it🙏🏻🙏🏻🙏🏻