Yoga Nidra For Healing Energy
This gentle guided yoga nidra practice leads you through imagery of anointing a series of points around the body with healing oil followed by a visualization of a healing waterfall. This practice has soft binaural beats in the background (after the introduction) which continue for some time after verbal guidance is complete. This track does not claim to heal and is designed for relaxation purposes and to encourage a positive mental state of mind with regard to wholeness and health.
Transcript
Welcome to this yoga nidra for healing.
During this practice you'll be invited to place one single drop of healing oil at each point on the body as we rotate around it on a journey of consciousness.
There will also be an opportunity to visit a healing waterfall and experience sensations as much as you wish.
So as you rest there now,
Listening to my voice here,
You can begin to settle and let go of striving and trying,
Reaching or grasping.
You can let go now and as you feel the points where your body meets the earth beneath you,
Allow yourself to become still and quiet.
Arrive in this place at this time.
In this body,
Mind,
Emotion,
Spirit,
Just as you are.
And notice your breathing,
Notice your breath as you inhale,
Exhale.
What's the first point you notice the breath entering the body?
The nostril and temperature leaving the body.
Sensation,
Intensely aware of sensation.
Be aware of the breath traveling into the body and allow the belly to rise and swell naturally.
And inhale gently,
Falling and shrinking on the exhale as if you're breathing into an imaginary balloon in the belly and the chest can rise and fall in rhythmical agreement.
As you continue for a few breaths without force or strain on the balloon.
And if you begin to feel a little lightheaded,
You can focus a little bit more on slowing the exhale,
Pausing,
Perhaps to suspend the breath in the balloon belly before exhaling.
Be sure not to try too hard.
Balloon remains soft and a rhythm comes into play.
Imagining the air that you are breathing in is full of light.
Air travels into the belly and on the exhale travels up through the heart and in the heart space,
Perhaps a picture of a light or bowl of light.
And each time you exhale,
The light becomes fuller and brighter and brighter.
The vessel becomes fuller and brighter until it overflows,
Spilling through your body,
Down into your arms and all the way down into your palms and fingertips,
All the way down your body,
Through your torso,
Legs and all the way down into your feet.
So that light spills out,
Overflowing through your heart and out of your tips,
Fingers and toes.
Make sure you are completely comfortable.
Should the impulse to move arise,
That is of course welcome like any other impulse.
Just be sure to allow a few moments for the impulse to pass before reacting to it.
If the impulse persists,
Respond by moving mindfully with the intention of returning to the practice.
You can let go of all expectations now or attachments because there is no way to practice this role.
You can allow a sense of curiosity and possibility perhaps and give the practice all that space for an experience.
Set aside what you expect may or may not happen and let go of everything that has happened before this moment and let go of everything that may or may not happen after this moment.
You can be sure that events will conspire for your greatest good as you arrive in the here and now,
Resting.
By arriving in this space you have done all the hard work you need to do,
Setting yourself up well for a period of respite and you can settle in,
Becoming aware of your breathing coming and going again out and in to your body effortlessly.
Be sure not to try and change it but to merely notice and follow your breath in your body in this moment.
The word heal has the same roots as the word whole.
So to invite healing is as to invite wholeness,
Health,
Vitality and revival.
Imagine that,
Recovering your true self.
In Parker Palmer's book,
On the Brink of Everything,
He writes,
There are no shortcuts to wholeness.
The only way to become whole is to put our arms lovingly around everything we know ourselves to be,
Self-serving and generous,
Spiteful and compassionate,
Cowardly and courageous,
Treacherous and trustworthy.
We must be able to say to ourselves and the world at large,
I am all of the above with acceptance.
Wholeness and the process of returning to wholeness or returning to the original state of being,
That which we came into this world with.
And so now a sense of returning to that wholeness,
That true state of being.
I'd like you to choose a wish or desire for your sankalpa or your intention,
Your seed that you'd like to plant and manifest,
Bringing and opening a sense of welcoming or wholeness into your life.
You can choose something simple and positive and make sure it's in the present tense.
Perhaps I am opening to,
I welcome,
I am on the road to wholeness or healing.
If something comes to mind,
That's perfect.
And in the absence of anything coming to mind,
You can simply intend to remain awake and aware as you rest and restore.
Repeat this phrase three times gently and then release it.
Let it go and forget this for the time being.
And if you haven't done so already,
I invite you to gently close your eyes and prepare by taking a moment to make any adjustments you need to make now to continue to be comfortable.
Take your time.
The temperature is likely to drop,
So ensure that you will be warm enough throughout,
Perhaps by having an extra cover coat.
And settle into your position a little more,
Slowly becoming quiet,
Still as possible.
Notice your breath again.
Is it any different now to when you first settled yourself down?
Or just notice yourself noticing as an experience.
Not good or bad.
Let go of opinions and judgments.
Just for now,
These thoughts are information and observation.
During this practice,
We will treat anything that comes into and across our field of awareness as information.
Noticing with mild curiosity.
Nothing to have an opinion about.
Not excluding any thoughts,
Emotions,
Sensations or noises that might arrive uninvited or invited.
Everything can be welcome as experience.
Coming and going.
As if coming across a screen.
Disappearing again.
Or perhaps ships across an ocean.
On the horizon.
Images and information that needs us to do nothing about.
Simply watching as an impartial viewer.
Coming and going.
And allow three of your breaths to be elongated,
So that each time you breathe out,
You're letting go more.
Releasing more tension on your body.
And the more you physically relax,
The more you can mentally relax.
Letting go of everything except awareness for this present moment.
And setting everything else aside.
Just for now.
Open up to a sense of broad awareness.
As you become aware of distant sounds,
Move your attention from sound to sound.
Listening only.
Do not try to analyze.
Pick out the furthest noise that you can hear.
The most distant sound.
Now bring your attention closer.
Become aware of the sounds outside.
And then become aware of the sounds inside.
Inside the room.
Develop awareness of the space.
From behind your closed eyes.
Aware of perhaps the walls.
Seeing your body resting on the surface beneath you.
Become aware of your physical existence.
Become aware of the existence of your physical body.
Concentrate on your physical body as a whole.
And total awareness of the natural breath.
Total awareness of your face.
Devoid of any expression.
Slackening each muscle and every area of your face.
Continue with this awareness and feel yourself becoming relaxed.
Allowing relaxation to seep in.
Leaving only two doors of perception open.
Sensory feeling and hearing.
As Yoga Nidra begins now.
Recall your Sankalpa,
Your seed of intention.
Your reason or desire for this practice mentally.
With feeling,
Repeat your Sankalpa almost as though it's happening now already.
How would that be?
And in a moment we will bring awareness to different parts of the body.
I will mention them.
And just allow your attention to skip from one place to the next.
Perhaps visualising as if it's been touched by one single drop of healing oil.
A single drop of precious healing oil on each part.
Or you can simply visualise each part as we travel around.
Entirely as you wish.
Right side now.
Bring awareness to the joint of your right hand thumb.
And drop a drop of healing oil on the joint of your index finger.
Middle finger.
Ring finger.
Little finger.
Wrist.
Elbow.
Side of ribs.
Side of waist.
Hamstring.
Back of the leg.
Right thigh muscle.
Quadriceps at the front.
Knee.
Cap.
Sole of the foot.
And the top of the foot.
And all the right toes.
One.
Two.
Three.
Four.
And five.
Awareness.
Attention moving to the left side.
The joint of the left hand thumb.
And perhaps a drop of healing oil here.
Index finger.
Middle finger.
Ring finger.
Little finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Shoulder.
Side of ribs.
Side of waist.
Left hip.
Hamstring.
The back of the thigh.
Left thigh.
Quadriceps at the front.
Knee.
Cap.
Elbow.
Heel.
Sole of the foot.
Top of the foot.
And all the left toes.
One.
Two.
Three.
Four.
Five.
Front of the body now.
Go to the top of the head and place a single drop of healing oil at the very top of the head or simply visualize the very top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
And the space between the eyebrow.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
Right temple.
Left temple.
Right nostril.
Left nostril.
Tip of the nose.
Right cheek.
Left cheek.
The space between the nose and the upper lip.
Upper lip.
Lower lip.
Chin.
Jaw.
And throat.
All the way down to the base of the throat.
And the right collarbone.
Left collarbone.
Right chest.
Left chest.
Middle of the chest.
The navel.
The upper abdomen.
And the lower abdomen.
Right groin.
Left groin.
Right thigh.
Left thigh.
Right knee.
Left knee.
Right ankle.
Left ankle.
Right toes all together.
Left toes all together.
Now to the back of the body.
The back of the right toes and the back of the left toes.
Right sole.
The left sole.
Right heel.
Left heel.
Right ankle.
The back.
Left ankle.
The back.
The right calf muscle.
Left calf muscle.
The back of the right knee.
The back of the left knee.
The back of the right thigh.
The back of the left thigh.
Right buttock.
Left buttock.
Right hip.
Left hip.
Whole spine.
All the way up.
Right shoulder blade.
Left shoulder blade.
The back of the neck.
The back of the head.
Very,
Very top of the head.
To the inner parts.
Inner parts of the body.
The brain.
Start with the brain.
The brain.
The nasal passage between the nose and throat.
The tongue and teeth and the palate or roof of the mouth.
The right eardrum and the left eardrum.
The throat through which the air passes.
And the food passage or food travel.
And the right lung and the left lung.
And the heart.
Feel the heart and the stomach which is above your navel to the left side.
And the liver above the navel and towards the right.
And the right kidney and the left kidney towards the back above waist level.
And in the abdomen a very long coiled tube of the small intestine.
And an inverted u-shaped tube of the large intestine.
And once again faster this time starting with the brain.
The brain.
Nasal passage.
Tongue.
Palate.
Right eardrum.
Left eardrum.
Throat.
Food passage.
Right lung.
Left lung.
Heart.
Stomach.
Liver.
Right kidney.
Left kidney.
Small intestine.
Large intestine.
Whole abdomen.
And the major parts now.
The major parts of the body.
The whole of the right leg.
Become aware of the sensation of the whole of the right leg.
All parts together.
And the whole of the left leg.
The left leg all parts together.
And both legs together.
Sensation of both legs.
All parts together.
Now the whole of the right arm.
All parts together.
Whole of left arm.
All parts together.
And both arms together.
All the way down from the shoulder to the fingertips.
All parts together.
Both arms together as if they could be one thing.
And now the whole of the head.
The whole of the head.
All parts together.
And the whole of the back.
The whole of the back.
All parts together.
Whole front together.
All of the internal organs together.
The whole body.
The healed body.
The whole body.
Visualise the whole body.
As you intensify your awareness,
Observing nothing to do about it.
Feel your body lying on the surface beneath you.
Your awareness experiencing yourself with your body lying on the surface beneath you.
You can be aware of all the meeting points between the body and the surface beneath you.
Aware of all the parts touched with healing oil.
The whole body.
Bring your awareness to the breath.
Become aware that you are breathing,
Or rather the body is breathing in.
Become aware of your breath in general.
In the background becoming conscious of breathing.
Nothing else.
Simply aware.
You are awareness itself.
Experiencing itself as body breathing.
Continue your awareness of breathing.
Gradually bring your attention to the space behind your eyebrows.
Picture the most crystal clear pure white light you can imagine.
See this,
Pretend or imagine this light gently swirling and flowing all around you until it begins to form itself into a beautiful clear bubble.
This bubble of light will provide you comfort,
Safety and perfect protection on your journey.
So that only that which is for your highest good may take place.
Imagine,
Pretend that you are suspended within the protection of this bubble and feel yourself becoming lighter and lighter.
So light that you could almost begin to float up above your body through the ceiling into the sky.
The sensation of floating and drifting freely as your bubble carries you above lush forests and rolling hills.
Allow your gaze to focus upon a beautiful green meadow far below and notice how it seems to sparkle like an emerald beckoning you towards it.
As you begin to feel yourself float down and further down approaching this meadow.
Deeper and deeper down coming closer and closer to a gentle light and effortless touchdown.
You find yourself looking around at the grass and wildflowers,
The old trees casting shade and a brook winding its lazy way into a nearby forest.
Everything about this scene seems perfect,
Almost magical.
As if it has been created just for you,
And of course it has,
Has it not?
Take a walk over to the edge of the forest and you will find a path leading in.
Stepping upon this path,
Sense the cool,
Peaceful feeling in the air and looking above you at the canopy of trees.
You are aware of their leaves forming beautiful patterns against the sky,
Glimmers of sunlight shining through to the forest floor and illuminating a carpet of rich moss studded with all manner of flowers and plants.
And as you walk along,
Looking down,
You can notice that your path is composed of a brilliant red,
The colour of strength and vitality,
And with each step the vitality of the colour red flows up into your feet and flows throughout your entire body,
Leaving you stronger and more full of life's energy than ever before.
As you walk deeper into the forest,
The floor becomes orange,
The colour of endurance,
And an orange glow now surrounds your body,
Charging you with the ability to remain healthy and vibrant.
And as you continue upon this path,
The floor turns to a brilliant golden yellow,
The colour of mental clarity and understanding.
As you walk,
A yellow star appears on your forehead,
With rays of pale light shining forth from the centre of your mind.
Walking further into the centre of the forest,
The floor turns a deep emerald green,
And all around you the plants and trees richly display this colour of healing and abundance.
And as you take a moment to bask in the presence of this healing emerald green colour,
You allow it to awaken in you the ability to heal yourself on all levels,
Dialling up now.
As you walk further along still,
And the path becomes blue,
And your gaze falls upon this colour,
Feeling its cool serenity soothe your emotions and lift your mind into the highest spheres.
And as you near the end of this forest path,
The floor becomes a deep,
Rich purple,
The colour of transformation,
As you imagine yourself being surrounded and filled with the colour purple,
Awakening within you,
In whichever way is most meaningful,
The ability to transform your body and mind and emotions in whichever way you desire.
Stepping out into the clearing at the end of the forest,
You find yourself once again flooded by the crystal clear,
Pure white light,
Because as the light lifts,
You see that you are standing at the base of a group of enormous mountains.
Looking up at these mountains,
You see that their majestic peaks extend so high that they disappear into the sky.
Traces of brilliant colour swirl and weave before you in the air,
And reach up towards the mountain peaks and lift to form an aerial latticework for you to climb.
Bringing your bubble of light back into your awareness,
It will lift you once again into the air,
And this time it carries you up onto the latticework of colour,
Like a magical conveyor higher and higher you go,
Leaving the world far below now.
Because as the mountain peaks come into view,
You can see that they are covered with powdery white snow glistening in the sun's rays.
And lower down the mountainside,
The snow is melting and running into streams of sparkling clear water.
One of these streams catches your attention,
And as your bubble brings you closer,
You find that it is deeper and wider than the rest,
Turning into the most beautiful cascading waterfall.
And as you gently touch down by the side of the waterfall,
You are greeted by the sound of its rushing water,
A sound that you hear not only with your ears,
But somehow with all of your body,
As it resonates deeply within you.
This waterfall has a very special presence,
A life of its own,
Nourished by the snow of the highest,
Purest mountain peaks,
Nourished by the purest snow of the highest mountain peaks,
And charged by the sun's powerful rays.
It's apparent that here is a vessel of the purest healing energy,
Waiting to be shared with you.
To experience this energy directly,
Remove clothing as you wish,
And step into the shallow end of the pool at the bottom of this waterfall.
This pool is the perfect temperature for you,
And as your feet relax,
You can feel them beginning to receive the comforting,
Healing essence of the water,
Penetrating and permeating your muscles and bones.
Slowly as you walk forward into the pool,
This healing water caresses your ankles,
Your calves and your knees as they too absorb this gentle energy and completely relax.
As you run your hands across the surface of the water,
You find yourself more and more comfortable,
And at home in this pool,
And you have the feeling that you are completely safe and totally free to be yourself.
Let your body know that this is an opportunity to let go of any tension,
To release any imbalance,
And to let it flow into the water and away,
Completely cleansed,
Purified and renewed.
Allow yourself to totally experience all the healing energy this pool has to offer,
As much as you wish,
As you dip into its surface,
And floating and bobbing up again.
Feeling the essence of the water permeating every cell of you until your entire being becomes one with it,
Blurring the edges,
The parameters and the periphery.
Take time now to experience yourself in this way if there is any part of you that needs particular attention.
See the water's loving essence flowing there now,
Touching into the very nucleus of each cell and leaving you filled and pulsating with pure,
Vital energy.
And if you would like to step beneath the waterfall and let it shower down over you,
You can listen carefully to the sound of its music as it cascades down,
Splashing into the pool,
And hear whatever message it may sing for you at this time.
Because soon it will be time enough to begin your journey home,
As you slowly swim in your own time over to the edge of the pool,
And gently lift yourself out of the water finding your clothes,
And you will see that you may seem to be fresh and new somehow.
And with them,
Strangely,
You can put on any yourself image that you wish.
Once again,
Feel the bubble of light surrounding you and protecting you,
And know that this place is one that exists inside the many rooms of you,
And that you can return to it whenever you would like.
Let your bubble lift you up into the air above the waterfall and over the forest and meadow,
Through the sky,
And until you find your way back to the place where your journey began,
Back to the beginning,
But never the beginning as you knew it before.
Settle down gently into your body and begin to be aware of your body,
Feel your physical energy becoming more and more present as you prepare to return to your full waking consciousness,
Letting all the benefits of this experience stay with you,
And your subconscious will know what to do with them.
And when you're ready,
Softly,
Gently and lovingly,
Open your eyes and feel completely awake,
Whole,
Alert and somewhat refreshed.
