Restorative Yoga Nidra For Healing, Well Being & Recovery

A guided Yoga Nidra practice for anyone needing relief from anxiety, trauma & pain. It will help your healing, state of being & sleep. This track is the fifth in our compilation of brave restorative practices for those in recovery from serious physical trauma, but it's truly beneficial for us all in this wild, fast-paced, wonderful world. the gentle nature sounds are designed to mask intrusive sound from your environment, even in hospitals & rehab. we hope it helps you in your healing journey.

Transcript

Recovery or at any stage,

It's important to appreciate that rest and relaxation are as vital to our healing as a comprehensive program of physical movement.

Remember that it doesn't really matter whether you can move your body or not,

Whether you can move all areas of your body right now or not.

Much like when we dream of running hard and fast,

Our heart rate increases,

Body temperature rises,

We even experience the sensation of wind in our hair.

Usually we wake up to a body in bedclothes drenched in sweat.

Because the body was running,

We were sleeping.

So too when we visualize a movement,

When we rarely see it in our mind's eye,

Synchronize it with the ebb and flow of our breathing rhythm,

The body,

Your body,

Experiences it.

To really let go,

We need to be at ease.

For your body,

This means alignment,

Comfort,

Support.

So whether you are lying in a bed or sitting upright,

Make sure your spine is supported now.

Allow your feet,

Knees and hips to be as aligned as possible.

Have your arms a little away from your sides.

If you can,

Turn your palms to face up.

Have your head aligned with your spine and your chin tucked softly under.

Can you visualize an imaginary line running down the center of your body?

Do both halves feel similar?

If there are any adjustments you can make to feel more symmetrical and comfortable,

Do so now.

Closing your eyes now.

You are safe,

Secure,

Protected.

Begin to relax your eye muscles,

Facial muscles,

Your jaw.

Allow your tongue to rest gently in its seat.

Become aware now of your whole body.

Lying still,

The whole body,

Its weight,

Shape,

Density,

Lying quiet and still.

Now become aware of the points of contact between your body and the surface supporting you.

Become aware of the contact between your clothing and your skin.

Begin to listen to the sounds around you.

What can you hear furthest away from this room?

What can you hear?

Now bring your attention a little closer.

What can you hear in the room?

In the room.

Just take your attention to the soft sound of your breath.

Your body breathing,

Its rhythm,

Its gentle rise and fall.

Perhaps you can even hear your heart beat or a sound behind the sound.

Bring your awareness now to the top of your head.

Mentally begin to move down the whole length of your body.

From the top of your head,

Mentally moving down to the tips of your toes.

Gradually as you allow your awareness to follow this movement,

See if you can synchronize it with the exhaling breath.

Continuing now with this practice.

Bring the awareness to follow the breath from the top of the head to the tips of your toes.

Repeat one more descent of the whole length of the body.

Now bring your attention to the inner space in front of your closed eyes.

Remember your sun kalpa,

Your resolve.

Repeat this resolve three times,

Simply and with faith.

If you do not have sun kalpa,

Simply look into the warm dark velvety black in front of the closed eyes.

I'm going to guide you now through the different parts of the body.

As I mention each part,

Become aware of it.

If you wish,

You can visualize it and mentally touch the different parts of the body one by one in the mind's eye.

Beginning now with the right thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Palm,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Side,

Waist,

Hip,

Thigh,

Right knee,

Back of the knee,

Shin,

Calf,

Ankle,

Heel,

Sole,

Instep,

Right big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

Now come to the left side.

Beginning with the left thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Back of the left hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Side,

Waist,

Hip,

Thigh,

Left knee,

Back of the knee,

Shin,

Calf,

Ankle,

Heel,

Sole,

Instep,

Left big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

The whole right arm,

Left arm,

Both arms together,

The whole right leg,

Left leg,

Both legs together,

Right buttock muscle,

Left buttock muscle,

Right shoulder blade,

Left shoulder blade,

The whole spine,

The whole back,

Back of the neck,

Back of the head,

Top of the head,

Front of the head,

Right temple,

Left temple,

Space between the temples,

Right eyebrow,

Left eyebrow,

Mid eyebrow center,

Right eyelashes,

Left eyelashes,

Right eye,

Left eye,

Tip of the nose.

Joining now the tip of the nose to the space between the eyebrows.

Right cheek,

Left cheek,

Right ear,

Left ear,

Top lip,

Lower lip,

Both lips together,

The chin,

Throat,

Right collarbone,

Left collarbone,

The base at the center,

Right side of the chest,

Left side of the chest,

The sternum,

The whole rib cage,

Diaphragm,

Navel,

Abdomen,

And groin.

The whole body now,

Become aware of the whole body,

Expanding your awareness into the whole body,

Lying still,

The whole body still.

Begin to experience the points of contact between your body and the surface supporting you.

Feel all the points of contact with the body and the surface,

The weight of the body.

Start to develop the weight,

The feeling of heaviness.

Begin to cultivate this feeling,

Heavy,

Heavy body,

The whole body now becoming heavier and heavier,

Cultivating the feeling of heavy,

Heavy body,

Heavy like stone,

Heavy body,

Sinking gently into the surface supporting you,

Heavy body.

And now let go of the heaviness,

Let it go,

Let it go.

In its place,

Begin to cultivate the feeling of light,

Light body,

Light body,

Light like a feather drifting across a summer sky.

Light body,

The feeling of lightness.

Let go of that feeling of lightness now,

Let it go,

Let it go.

Take your awareness down into your feet,

Create there a feeling of cold,

Cold.

As if you have been walking barefoot on a cold winter's day,

Icy cold,

Feeling the cold,

Gradually allow it to spread now from your feet moving upward,

Icy cold until the whole body is cold,

Wintery cold.

Occupy this feeling of cold,

Cold body.

And now letting go of the feeling of coldness,

Let it drop away,

Let go of the cold,

Let it go.

Bring your attention to your abdomen and the feeling of warmth,

Warm building at the very center of your body,

Warm building at the navel,

Warm spreading throughout your whole body now.

Go on with this practice of cultivating warm,

Warm body,

Warm like chocolate melting on a pavement on a hot summer day,

Warm.

Imagine the warm sun shining on your belly.

Imagine that you are lying on the warm sand,

Warm dry sand on a beautiful pristine beach,

You lying on the warm dry sand of the beach.

Become aware of the sound of seabirds calling,

The sound of the ocean,

Its gentle ebb and flow.

Imagine that you get up now,

Get up,

Slowly look around you,

What do you see on this beautiful beach?

See its gentle curved bay rising up from the water's edge,

See the grassy rolling slopes,

In the distance children playing,

A dog chasing a stick into the white frothy foam of a little wave,

A couple walking arm in arm along the sand,

To the right the ocean itself,

Calm,

Clear.

Begin to walk now along the beach,

Barefoot,

Walking along the warm soft sand.

Come down closer now towards the water's edge,

You can feel the sand change as it becomes cool,

Moist and wet between your toes.

Feel the gentle rise of the water over your ankles,

Soft cool water,

Warm sunshine on your skin.

The fresh sea breeze,

The saltiness of the sea air on your lips.

Now look far out at the unending horizon line,

The sun's rays are dancing and shimmering across the ocean's face,

Calm,

Steady and clear.

In the distance small fishing boats,

Brightly colored,

Steadily drifting along.

Begin to walk again along the beach,

The children come up to greet you,

Smiling.

The dog wagging its tail follows and there is a sense of belonging,

Of oneness,

As you continue to make your way along.

Up ahead in the distance is a large cluster of flat steady warm rocks.

Walk now toward the rock.

Come up and find a place to sit,

Where you can look out over the sea once again.

And you notice the sky has begun to change now,

From blue to the pinky orange of sunset.

It is early evening,

The first star is up in the sky,

The clouds becoming gently tinged with gold,

Pink and silver.

Settle yourself comfortably onto the rocks as you watch the sun,

Heavy now,

Moving towards the horizon line.

A great pink molten ball,

Golden light streaming out towards you.

Feel that you are sitting in this golden shimmering light,

Watching as the sun dips lower and lower.

Feeling golden luminous light,

Spelling across the warm evening sea,

You sitting in this light,

Feeling of deep peace and stillness,

You at one with nature,

At one with the sea,

The beach and all around you.

You at one with the setting sun.

Take one last gaze at the majestic sky and repeat once more your sunculpa,

Your resolve,

Three times.

Feel that you can paint it into the gold of the sky with faith and feeling.

It is time now to leave the magical beach,

Knowing you can return at any time.

Begin to sense the shape of your body once more,

Its outline,

The points of contact between your body and the surface supporting you.

Start to bring your attention back now,

Back to the present,

Here,

Now.

Sense the shape of your body,

The space around it,

Visualize the room you are in,

Your surroundings.

Start to externalize your mind,

Become aware once more of the sounds and the sound of your body breathing.

Take your awareness into your toes and feet,

Into your hands and fingers.

If you can,

Begin to make small gentle movements,

Stretch and relax them.

Turn your head gently from side to side as you prepare now to end this practice of yoga nidra.

You can gently begin to open your eyes and look around.

Come back into the present,

A gift.

The practice of yoga nidra is now complete.

And end.

Thank you.

Reviews

Excellent! I love that their wasn’t breath training in this one because although that is relaxing, I like to share nidra with my client whom I nurse for and she is on a ventilator. This one is perfect to share!!! Love the poetic guided imagery also.

Was it supposed to be so intense with "melting like I've cream on the summer ground". Lol
It helped lessened the strong feelings I'm going through.

Thank you for the sense of peace and well being this meditation provides Radha . C.

Thankyou Radha. That was calming and restorative. Just what I
needed today

Exquisitely beautiful, I was deeply affected by this meditation and completely taken to the magical beach, and wanted to stay there. Thank you.
🥰🙏 ❤️

Thank you🙏🏻🙏🏻🙏🏻

I really enjoyed this yoga nidra, the magical beach visualization was one I could connect with. Thank you