Yoga Nidra: Healing Through Time And Space

This Yoga Nidra practice is a guided meditation for deep rest and healing. You will come into coherence, through initial relaxation and a traditional Bihar body scan. Tap into your energy/prana body, then move through a visualization to send healing energy to your past and future self, and the past and future selves of others.

Transcript

Hello,

My name is Sarah Brimson,

And this is a Yoga Nidra for Pisces season,

Healing through time and space.

Setting yourself up for this practice of Yoga Nidra,

Deep rest with trace awareness.

We will take a journey into ourselves.

All you need to do is make yourself as comfortable as you possibly can,

And listen to the sound of my voice.

My voice will guide you through the practice.

This is your time for yourself to connect with your inner knowing and the quiet within.

You may go in and out of conscious hearing.

That's okay.

There is no way to do this wrong.

In this practice,

We will explore the inner world and our ability to heal ourselves through thought,

Emotion,

Prayer,

And energy.

Studies have been done to demonstrate the power of thought and energy.

Our thoughts can impact the growth of plants,

Fungi,

And bacteria.

Studies have also shown that when we direct our thoughts,

Our energy,

Intentionally,

We can impact other people's energy,

Regardless of distance,

Whether they are near or far.

Our energy,

Made up of our thoughts and emotions,

Can travel through space,

And it can also travel through time.

We know that we can rewrite our stories and perceptions of the past through inner child work.

We can pray and manifest through thoughts,

Words,

And emotions that impact our future.

There are a few potential implications of this research.

One,

That we are able to influence our physical body and health simply through adjusting our thoughts and the related feelings.

We have the power to become our own healers and to change the course of our life.

And two,

That we can send energy through space and time to support our past and future selves,

As well as those of others.

This is something we will play with in this practice today.

As you are checking in now with your body,

Is there anything you need to do to allow yourself to be even slightly more comfortable?

Are you warm enough?

Do you feel cozy in your yoga nidra nest?

Can you allow yourself to begin to release any tension and holding from the body,

So you can settle deeply,

Deeply into the support of the earth beneath you?

Once you make any adjustments you need to begin to give yourself over,

You can release Know that your body is breathing itself.

Your heart is beating itself.

There is nothing for you to do but to rest and to remain awake and aware for the duration of your practice.

The practice of yoga nidra begins now.

Now is the time to state your sankalpa,

Your heart's vow.

This is your heart's deepest desire,

Deepest longing.

It is a concise I am statement in the present tense,

As though it's already happening.

Coming deep within your heart,

Listening into your heart's knowing.

What is it that you truly desire?

How do you want to feel?

Who are you in the process of becoming?

Just go with that first whispering of your heart.

That is your perfect next step forward.

Now state it in the present tense.

Some examples might be,

I am valid,

I am loving,

Or I am supported.

Repeat your sankalpa silently to yourself at least three times with clarity and conviction.

Now moving through the body on a journey of sensation,

I will guide your awareness from point to point.

Simply feel each body part as it is mentioned with all of your attention and awareness.

Beginning on the right side of your body,

Bring all of your awareness to your right thumb.

Feel your right thumb filled with sensation.

Now feel your index finger,

Middle finger,

Ring finger,

Pinky finger,

The palm of your hand,

Back of your hand,

Right wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Underarm,

Right side of the rib cage and lung,

Right waist,

Hip,

Thigh,

Knee,

Lower leg,

Ankle,

Top of the right foot,

Sole of the right foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

And baby toe.

Feel the entire right side of your body and your awareness,

Whole right side.

Fill your right side with awareness now.

Move awareness to your left hand,

Left thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of your hand,

The back of your hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Underarm,

Left side of the rib case and lung,

Left waist,

Left hip,

Thigh,

Knee,

Lower leg,

Ankle,

Top of the left foot,

Sole of the left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Baby toe.

Wash the entire left side of your body with your awareness,

Whole left side.

Feel the entire left side of your body now.

Now to explore the back of your body,

Moving from right to left fairly quickly.

Feel the sole of your right foot,

The sole of your left foot,

The soles of both of your feet together,

The back of your right heel,

The back of your left heel,

Both heels together,

The right calf,

The left calf,

Both calves together,

Back of your right knee,

Back of the left knee,

The backs of both knees simultaneously,

Right hamstrings,

Left hamstrings,

Both sets of hamstrings together,

Right buttocks,

Left buttocks,

Both sides of your buttock,

The back of your pelvis,

Your lower back,

Middle back,

And upper back.

Feel your right shoulder blade,

Left shoulder blade,

Both shoulder blades together,

The back of your neck,

Back of your head,

And the crown of your head.

Feel your entire back body.

Now feel the crown of your head,

Your forehead,

Your right eyebrow,

Left eyebrow,

Both brows together,

Space between the eyebrows,

Your right eye,

Your left eye,

Both eyes together.

Feel your right nostril,

Left nostril,

Both nostrils together,

The bridge of your nose,

Tip of your nose,

Your whole entire nose.

Feel your upper lip,

Lower lip,

Both lips together.

Feel your chin.

Then trace awareness up the right side of your jaw,

The left side of your jaw,

And feel both sides of your jaw together.

Now feel your whole face.

Feel the right side of your head,

The left side of your head.

Now feel both sides of your head together.

Feel the right side of your throat,

The left side of your throat,

And feel your whole neck and throat together.

Feel your right collarbone,

Your left collarbone,

And both collarbones together,

The right side of your chest,

The left side of your chest,

Both sides of your chest together,

Your whole chest all together with your heart in the center.

Feel the area of your abdomen from your ribs to your belly button,

Low belly,

Pelvis,

And the root of your pelvic floor.

Feel the front of both thighs,

Both kneecaps,

Both shins,

Both ankles,

And the tops of both of your feet.

Feel your right leg from your toes to your hip.

Feel your left leg from your toes to your hip.

Now feel the entirety of both of your legs together.

Feel your right arm from your fingertips to your shoulder,

Your left arm from fingertips to shoulder.

Now feel both arms together.

Keep your arms and your legs in your awareness and add your entire torso and your head.

Feel and sense your entire body,

Your whole body,

Whole body awareness.

Feel your whole body together simultaneously right now.

At the center of your center of your center,

You hear the steady drum of your heart beating.

In the center of rhythmic pulsation,

You feel the protective rib cage expanding outward with your inhalation,

Rib cage contracting inward with your exhalation.

Simple breath,

Effortless breath,

Nothing to do or change,

Just noticing.

You can feel your breath flowing in now through the center of your chest,

Right into your heart space and flowing back out through the center of your chest.

Breath flows into your heart and out from your heart.

Then you begin to expand and contract with your inhale and exhale,

Even beyond the edges of the physical body.

Body becomes more spacious with the inhalation.

Body becomes more concentrated with the exhalation.

How far can you allow yourself to expand outward?

How deep can you come within?

Can you come all the way into one tiny place of stillness and silence,

Like one bright white star in a deep black sky?

Can you expand large enough to fill the room you are in,

The whole building,

To fill an entire sky?

From the center of your center,

Of your center,

Can you feel out to your right?

Can you feel out to your left,

Feeling beneath you,

Above you,

Behind you,

In front of you?

Now feeling yourself whole,

Spacious,

Energetic awareness of your whole field of being.

Now finding a neutral place in your body,

Somewhere that you feel safe,

Secure,

And whole,

Possibly your eyebrow center,

Your heart space,

Or your low belly,

Anywhere that feels right for you.

From here,

We will play with opposites.

What does it feel like when you are judging?

Judging something or someone?

When you feel judgment,

How does judgment feel in your body?

Now releasing that fully,

Let it go.

And what does it feel like when you are accepting?

Where and how do you feel acceptance in your body?

Does it bring up any thought forms or feeling tones?

Let that go and come back to your neutral space.

Now how does it feel when you are closed?

What does being closed feel like for you?

What sensations or feelings does being closed bring up in your field?

Letting go of being closed and sensing how you are when you feel open.

What does openness feel like in your body?

Now release all of that.

Let it all go.

Find your way into your neutral point in the body.

Come back into a state of wholeness.

You are whole just as you are,

Always unconditionally whole.

Coming again into your heart space,

Finding a golden anchor there.

The anchor is attached to a thin and ethereal,

Yet infinitely strong golden thread.

You find this anchor in your heart and throw it over so that it sinks down into the earth beneath you.

Then drawing a plum line from this anchor deep in the earth up through the back of your rib cage,

Through your heart,

And shine it out through your chest like a beacon.

The anchor keeps you grounded while you can send compassion and love out through the beacon of light.

Cradled gently in your heart space,

You begin to visualize a past version of yourself at a time when you were in need of love,

Support,

Or compassion.

Send this beacon of light,

This energy of love,

Empathy,

And healing to this version of yourself.

Now you see a future version of yourself.

Fully in your power,

Whole,

True,

Clear,

And secure.

Send healing light,

Energy,

And love to this future version of yourself.

Sending this energy,

This prayer,

Through time and space to this version of yourself who exists already in the now.

Perhaps there is someone else in your life,

Past or present or future,

That you would like to send this healing energy to.

Someone you love,

Someone you struggle with,

Maybe even an acquaintance you hardly know.

Sending light from your heart,

Sending prayers into the past for someone you know now or someone you once knew.

Sending love and compassion to their past self and to their future self.

Let that light in your heart,

That felt sense of blessing and grace,

Radiate outward in all directions.

And then you can draw your energy back in,

Back into your whole body here and now.

Come back to your anchor,

Your connection with the earth,

Fully supported.

Fully rest now into your heart.

The material of your body has dissolved.

You are spacious,

Infinite energy.

From this deep place of stillness,

Wholeness and peace,

You find yourself again in the loving space of your heart.

In here,

You begin to hear the sound of your sankalpa emanating from your heart center.

Repeating your sankalpa to yourself at least three times,

Feeling it true and here in this generous present moment.

Begin to notice your breath expanding,

The slow,

Soft rhythm of your body being breathed,

The fullness of the inhale,

The softness of the exhale.

Notice the flow of air at the tip of your nose.

Notice the stillness and quiet of your body-mind.

The practice of yoga nidra is now complete.

Coming back into your body now,

Bringing awareness to the feeling of your clothing on your skin,

The temperature of the air around you,

Visualizing the room you are in.

Then starting to take deeper,

More conscious breaths in and out,

Filling the body with breath.

Sending breath to the tips of your fingers and the tips of your toes.

And then when you are ready,

Begin small,

Gentle movements of your body or any larger movements that feel right,

Perhaps a big stretch.

In your own time,

Coming over onto one side,

Knees curled in towards you,

Heart facing the earth.

Give thanks for this time to connect deeply with yourself and to rest without doing.

Then keeping your eyes closed,

Make your way up to seated.

Bring your hands together at your heart.

Nice deep inhale,

Sitting up a little taller,

Heart lifted.

Set an intention for the rest of your day or perhaps the next few days.

How do you want to feel?

What would you like to share with others?

Slowly,

Softly,

Open your eyes.

Thank you so much for sharing time and space with me today.

Sariyom Tat Sat.

Reviews

Lovely!