Sacred Healing Circle Yoga Nidra

This 34-minute Yoga Nidra meditation will take you on a restful journey to experience your sacred healing circle. A place that exists outside the boundaries of time and where deep healing can occur. All you have to "do" is lie down, get really comfortable, and listen to my voice. This Nidra includes soft music and gives you the option at the end to fall asleep or come back to a wakeful state.

Transcript

Thank you for joining me for this sacred circle nidra.

A circle has no ending and no beginning.

It is a universal symbol of the cycles of life,

Death,

And rebirth.

And this nidra will be journeying together to your sacred healing circle.

A place where you can rest outside the boundaries of time and your everyday life.

Beginning our practice by getting supremely comfortable.

Finding your perfect position of rest.

Lying on your back or your side or even practicing sitting up.

When you feel ready,

Allow your eyes to gently close and settle into the silence.

There's nothing to do but listen to my voice.

Even if you fall asleep or think you fall asleep,

You will still benefit from this practice.

Begin by taking a really deep breath in through the nose.

And then a big exhale out of the mouth,

Sighing it all out.

Again,

Take a big inhale through the nose.

And then a big audible exhale out of the mouth.

Letting go of any tension and allowing your body to sink.

Sensing the surface beneath you.

Making contact with the back of your head,

The back of your neck,

Your shoulder blades,

The mid-back,

The low-back,

Both of your glutes,

Thighs,

Back of both your knees,

Your calves,

And the back of your ankles.

Being fully present with your whole body.

Awareness scanning.

Feeling into the body and noticing without judgment any sensations arising.

Maybe sensing a flow of energy in the form of tingling or vibration.

Sensing lightness or heaviness.

Numbness,

Tightness,

Or pain.

There's no right or wrong way to feel.

It's welcoming everything into your full awareness.

Acknowledging any thoughts that are coming into your mind as you focus all your attention on your physical body.

And then let those thoughts go.

Like clouds floating across the vast blue sky.

Slight clouds are fleeting,

Impermanent,

And ever-changing.

Shifting your focus to the space right between your eyebrows,

Your mind's eye,

To set your intention or senkapa for the practice.

Asking yourself what do you want to embody or become?

What do you want to bring more of into your life?

Everyone's intention will be different,

But if you want to focus on healing,

You could work with the intentions.

My body is healthy and whole,

Or I am healing more and more each day.

Or any words that deeply resonate with you.

Bring them into your mind's eye and then whisper them silently to yourself three times.

Beginning to rotate your consciousness through your body,

Starting at the space right between the eyebrows,

All your awareness resting in the space between your eyebrows,

Lingering here.

Allowing any and all sensations to arise and bubble up.

Rather than thinking,

Just sensing and feeling.

Awareness flowing now to the right eyebrow and then to the left eyebrow.

Sensing to the right eyelid,

The entire globe of the right eye,

And the eye socket cradling the right eye.

And then sensing the entire right eye and eye socket all at once.

Moving your awareness to the left eyelid,

The entire globe of the left eye,

And the eye socket cradling the left eye.

Sensing the entire left eye and eye socket together.

Sensing into the right ear,

The right ear lobe,

The entire length of the ear canal.

Attention flowing down into the very center of the inner ear.

And then sensing the entire right ear all at once as it scans and listens for sounds,

Listening to sounds close by and far away.

Attention flowing to the left ear,

The left ear lobe,

The entire length of the ear canal,

Into the center of the inner ear,

And then the entire left ear all at once,

Open,

Listening and receptive.

Awareness moving down the nose,

Feeling the air flowing in and out.

Cool air flowing in and the warm air flowing out.

Awareness moving to the inside of the mouth,

Sensing the softness of the roof of your mouth and the bottom of your mouth,

The shape of your tongue,

Sensing your upper lip,

Your lower lip,

And the space where both lips meet to form a kiss.

Attention flowing down the chin and into the throat.

And with the next inhale,

Sense your breath flowing down into your throat and filling up both lungs.

Feeling the lungs expanding,

The middle of the chest gently rising.

And all your attention flowing over to your right shoulder,

Trickling down your upper arm,

Past your elbow,

And flowing into the crease of your right wrist,

Flowing into your hand,

And then noticing any sensations in the center of the palm,

Any pulsing or tingling.

Awareness flowing now into the right thumb,

Second finger,

Third finger,

Fourth finger,

And fifth finger,

And the tips of all the fingers on your right hand,

And the spaces between each finger.

Awareness flowing back to the center of your chest,

Back to the sensations of your chest rising and falling.

And moving over to your left shoulder,

Flowing down the left upper arm and past your elbow,

Into the crease of your left wrist,

Down into your left hand,

Pausing to notice any energy flowing in the center of your palm.

Filling down into your left thumb,

Second finger on the left hand,

Third finger,

Fourth finger,

Fifth finger,

And the tips of all the fingers on your left hand,

And the spaces between each finger.

Flowing back up to the center of your chest,

Coming back to the breath,

Rising and falling,

Flowing in and out.

And then bringing your attention down,

Down past the navel and into the pelvis,

Resting your awareness in the center of the pelvic bowl,

Sensing any energy or movement or vibration here.

Attention flowing over to your right hip,

Down the right thigh,

Past the knee and the calf,

Into the right foot,

And all five toes,

And the tips of all your five toes,

Noticing any sensations in your toes.

Flowing your attention back up to the center of your pelvic bowl,

And then over to the left hip,

Flowing it down the left thigh,

Past the left knee,

The calf,

Into the left foot.

Sensing energy flowing into the left foot,

Into the left toes,

And all the tips of the toes,

And then sensing the whole body all at once,

Present and experiencing your entire body from head to toe,

Noticing if there's any areas of your body that you sense need healing and sending white light to those areas now.

Tuning into your breath and its natural rhythms without changing your breath,

Just noticing the inhales and the exhales.

The breath moving in and out,

And the belly gently rising and falling as you take each breath.

Focusing to the rhythms of your own breath,

Noticing the pace of your breath,

The spaciousness,

And the pauses in between each breath.

On your next inhale,

I invite you to visualize or imagine a white healing light flowing into your body through the crown of your head and spreading through your entire body,

Inhaling this divine white light and sensing it flowing down through your head,

Chest,

Abdomen,

Hips,

Legs and feet,

Breathing this white light in and out at your own pace.

And on your next inhale,

Imagine the white light flowing up and down just the right side of your body from the top of your head to the tips of your toes.

And with your next inhale,

Move to the left side.

And then filling the entire body all at once with this healing white light,

Noticing how it feels to be lit up from within.

And then allow the white light to leave your body,

Flowing out in all directions,

Your body emptying of light.

Pulling the light back in again,

Filling your whole body with white light and filled entirely with this healing white light,

Allowing the light to again flow out and radiate out into the external space around you.

And then sense the light flowing back and forth,

Flowing inward and outward,

Filling up and emptying out.

Notice if you can feel both sensations at once,

Both lit up from within and light radiating outward,

Filled with your own light and then light radiating out of your body in all directions.

Bringing your attention now back to the space between your eyebrows,

Your mind's eye,

Listening to my words as if they're unfolding on a movie screen in your mind.

Begin by seeing yourself on the screen,

Resting in the middle of a healing circle.

Realize a sacred space,

A circular shape of some kind.

Maybe it's an ancient stone circle,

A ring of weathered stones placed there thousands of years ago.

Or maybe you're resting in the middle of a circular labyrinth or a clearing in the middle of the forest,

Or maybe you're floating in a pool of water at the base of a waterfall,

Resting in any sacred circle that comes into your imagination.

From a bird's eye view,

Visualize your body resting in the very center of your circle.

Notice the space surrounding you as vividly as you can,

Broadening your field of awareness and opening all your senses,

Noticing the sights,

Sounds,

Fragrances of this place.

Notice that the sun is high in the sky,

Where the heavens are filled with stars.

Begin to sense the seven sacred directions of your circle,

Sensing the west,

The north,

The east,

And the south.

Seeing the sky above and the earth below.

Begin in the very center of the circle,

Where you are resting,

You at the very center.

Begin to notice that your circle is pulsing with a field of energy,

Energy swirling and flowing through your circle in every direction,

Forming a healing vortex.

Staying present with this healing energy,

Circling around you and through you,

And seeking out the places in your body where healing is most needed.

Opening a space to allow healing to occur on every level.

Feeling any worries,

Stress,

Or pain that you're holding onto to release and drift away.

Being in this timeless place,

Where there's no beginning and no ending.

Existing outside of time,

Outside of reality.

Graded in this place of infinite possibility.

A place to fully rest all the layers of your body.

Formless,

Timeless.

Let go of any effort and deeply rest here.

Your mind's eye and whisper it silently to yourself.

And then direct it out towards each of the seven sacred directions.

So sending your sankaba out to the west.

To the north.

Out to the east.

To the south.

Just bringing it up to the sky.

And sending it down into the earth.

And then finally whispering it into the very center of your circle.

Absorbing into the deepest levels of your being.

Slowly start to come back to the room where you're practicing.

Witnessing your body resting and tuning back into the natural rhythm of your breath.

Back to the slow inhales and exhales.

Noticing all the points of contact between your body and the surface underneath you.

The contact of the clothes on your skin.

And the air on your face.

Noticing any sounds close by or in the distance.

And start to remember where you are.

Remembering who you are.

If you want to drift off to sleep,

You can release any last bit of consciousness now.

Or you can choose to come back to a wakeful state.

Moving slowly and mindfully.

Either way,

The practice of yoga nidra is now complete.

But know that this practice and your sacred circle are always here for you whenever you need them.

Reviews

Lovely practice thank you 😊 🙏

The best, most uplifting, healing yoga nidra I’ve done yet. This white light energy is powerfully healing me, for which I am so very grateful 🙏🏼❤️✨🕊️✨💖

Sarah, I can’t tell you how healing and beautiful this special nidra practice is. With all my thanks and sincere gratitude.

This was so relaxing and helped me go back to sleep after waking early. Thank you 🙏

Incredibly beautiful. I am so blessed in having experienced this meditation. Thank you. ❤️

I’ve done a lot of yoga nidra practices, and this is by far the best I have found. Beautifully paced, gentle yet powerful, comforting, and uplifting. I’ll return to this again and again I am sure. Thank you!

Powerful practice. Beautiful imagery. Thank you. 🙏

🌟✨️🌟✨️🌟
Thank you kindly✨️nicely to revisit
Namaste 🙏🏼 ✨️

Exquisite body scan and breath energy pracrice. Thank you!

Loved this healing Nidra. Thank you so much 🙏🙌💕🤗🧚‍♀️✨🌈💝xxx

Really good. Thank you

Beautiful- thank you 🙏💜

I love the imagery! Bookmarked and playlisted.

Lovely

Totally brilliant

🙏

Wow, what a powerful healing meditation! I've tried a lot of healing meditations, but this one was really special, I'll repeat it regularly! Thanks from the deepest of my heart!!

So beautiful, a deeply healing experience. Thank you Sarah.
☀️🌸✨

Powerful & Beautiful. Thank you 💜

Absolutely wonderful, peaceful, and so soothing. I loved this one—thank you so much, Sarah 🙏🏻💚