Yoga Nidra For Healing Rest

Please lie on your back, on the floor or on your bed, with plenty of support and covers to ensure your position is comfortable throughout this practice. Enjoy a time for yourself to rest and restore while guided into this practice of yoga nidra which will help you reach a deep state of relaxation in an effortless way. Enjoy connecting to your own intrinsic wisdom and be touched by the healing properties of your mind.

Please note: This track was recorded live and may contain background noises.

Transcript

So get fully comfortable.

Be a little picky about the way you are organising your covers,

Blankets and pillow.

And please make sure you will be warm all the way through this practice.

This practice of Yoga Nidra will begin with the sound of the bell ringing once and will end with the same sound of that same bell ringing once.

And in between those two sounds,

You can allow yourself to fully dive into this moment of deep and nourishing rest without any other concerns.

During Yoga Nidra,

Your consciousness will be guided to a state between awareness and sleep.

It will be an effortless process,

An effortless meditation practice which will naturally feel relaxing.

So the bell will ring once now.

And I welcome you into this practice of Yoga Nidra and welcome yourself into this practice.

Welcoming yourself to a place and time for yourself and yourself only.

Developing a sense of coming back home to your true self as you begin to allow for the body to relax and rest comfortably.

No further efforts will be required on your part for the next moments,

But to let yourself be guided by the sound of my voice.

You may find yourself drifting in and out of different levels of consciousness which will be just fine.

You may find yourself drifting off quite far into the realms of sleep which would also be perfectly fine.

So making the last adjustments to your position so that you can be five or ten percent more comfortable maybe.

Bringing the body to a state of stillness and if at any point through this practice you feel the need to move,

Please do so in full awareness in the most gentle way.

And the eyes can close.

Without opening the eyes,

Visualise the walls around the room,

The ceiling,

The floor,

The windows and doors.

Visualise your body lying on the floor,

The position of your body,

Your legs,

Feet.

Visualise the position of your arms and hands,

Visualise your clothes,

Your hair,

Your face.

Become acutely aware of the existence of your physical body lying on the floor now.

And become aware of any sounds you can hear in this moment.

Nothing else but what you can hear without strain.

Begin to focus on the most distant sounds that you can hear.

Let your sense of hearing radiate outward,

Searching out these distant sounds and following them for a few moments.

Move your attention from sound to sound without labelling the source.

And gradually bring your attention to closer sounds,

To sounds near you.

And now hear the sounds of your own breathing.

Let your attention rest on the intimate music of your own natural breathing.

No need to change your breath,

No need to manipulate your breath in any way.

And feel the breath,

The sensations of breathing,

The air caressing the nostrils with each inhalation and exhalation.

There is a sense of coolness as you inhale the breath.

Follow this feeling into your nose,

Your sinuses,

The back of your throat and right into your lungs.

And there is a sense of warmth as you exhale the breath.

Feel this warmth on your upper lip as you breathe out.

The natural breath flows through both nostrils during the inhale and the exhale.

Focusing on the exhalation,

Allow for each of the out breaths to be like a long wave of release in the body.

Every time you breathe out,

Allow for the body to melt deeper into the ground,

Releasing the weight of the body a little deeper with every breath travelling out.

And allow for the body to settle even more into stillness.

As the body settles into stillness,

The breath becomes more spacious and free.

As the body and breath settle into a more quiet rhythm,

The mind is also invited to rest.

Now bring the focus of your attention to the heart space.

Noticing the movements of breathing around the chest and around your physical heart,

Also the seat of the emotional and spiritual heart.

And allow for each breath to deeply soften the space of the heart.

As if you were now smiling from the space of the heart,

A content smile.

And from the softness and gentleness of your heart,

You can now express your Sankalpa.

A Sankalpa is a positive affirmation,

A heart's prayer,

A resolve,

Something you deeply wish for.

The Sankalpa you make during your Gnidra plants a seed in the fertile soil of your mind to bring about transformation and healing.

You express your Sankalpa as a short sentence in the present tense with faith and trust and fully confident that it will bring about the changes that you wish for.

Establish your Sankalpa around what you want to feel more of or achieve in your life.

Examples of Sankalpa are,

I am balanced,

I am calm,

I live in harmony.

And repeat your Sankalpa to yourself three times as you breathe softly through your heart and allow for your resolve to be deeply rooted and to manifest itself when it will be the right moment.

Now bring your attention back to the physical body.

We will now start a rotation of consciousness around the body.

All you need to do is to simply be aware of the various parts of the body I will name.

No need to move them,

No need to tense them.

To deepen the sensations of relaxation and wellness,

Imagine that you are touching each part of your body with a soft golden light.

Imagine your mind shining this soft golden light through the parts of the body which I mentioned.

Starting with the right side of the body with the right hand thumb.

Shine the soft golden light on your right hand thumb.

Index finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the right hand,

Back of the right hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

The right armpit,

Right side of the body,

Right hip,

Right thigh,

Right knee,

Shin,

Shining the soft golden light onto the right foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Shining the soft golden light onto the sole of the right foot,

The heel.

And now switch your awareness to the left hand side of your body.

Shine the soft golden light onto the left thumb,

Index finger,

Third finger,

Fourth finger,

Fifth finger,

Palm of the left hand,

Back of the left hand,

Wrist,

Forearm,

Elbow,

Left shoulder,

Armpit,

Left side,

Left hip,

Left thigh,

Knee,

Shin,

Shining the soft golden light onto the left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Shine the soft golden light of your awareness onto the sole of the left foot,

Left heel.

Be aware of the right arm and left arm.

Be aware of the right leg and left leg.

Switch between sides.

Now shine the soft golden light onto the crown of your head,

The forehead,

The tip of your nose,

The right cheek,

The left cheek,

The lips,

The chin,

The throat centre.

Shine the soft golden light onto the tip of your tongue,

The whole of the tongue,

The root of the throat.

Shine the soft golden light onto the whole of the face,

Onto the right ear,

The left ear,

Onto the right collarbone,

Onto the left collarbone.

Shine the light of your awareness on the chest,

The solar plexus,

The belly,

The pelvis.

Shine the light onto the back of the pelvis,

The tailbone.

Shine the soft golden light onto the middle of the back,

The right shoulder blade,

The left shoulder blade,

The back of the neck and back onto the crown of the head.

Be aware of your whole body.

Shine the soft golden light of your awareness onto the whole of your body.

And now begin to concentrate your attention on the space in front of your closed eyelids,

Chidakash.

Imagine before you a screen as though you were at the cinema.

The screen is as high and as wide as the eyes can see.

Concentrate on this mind screen and become aware of any phenomena that manifest within it.

Colors,

Patterns and light.

Continue placing your awareness on this space but do not become involved.

If any subtle images make themselves known,

Simply notice them without directing the images or engaging with them.

If thoughts occur,

Let them come and go but continue watching the dark space continue with detached awareness.

And coming back to the breath,

Exhale to develop a sense of heaviness.

Feel all parts of your body becoming heavier and heavier.

Every part of you becomes heavy.

And now breathe in to develop a sensation of extreme lightness.

Every part of you feels extremely light as if your whole body could float up in the air like a feather.

Now exhale to develop a sensation of gathering the energy within.

And then as you breathe in,

Develop a sensation of expanding the energy.

And then go back to observing the rhythm of your natural breath.

No effort involved.

The breath comes in a flow,

Smooth and effortless.

And bring your Sankalpa or positive affirmation back to your awareness and trust that it is already existing itself.

And gradually allow for the breath to become a little deeper,

A little more audible as you prepare to close this practice of Yoga Nidra and come back to a more everyday type of awareness.

As you inhale,

Allow for each of the breath coming in to bring you just the right amount of energy that you need to let the body return to a waking state.

Breathe in and feel the vitality surging into the physical body.

And begin to bring movement back into the body.

The practice of Yoga Nidra is now complete and the bell will ring.

Take the time you need to gently bring the body back into movement.

Give yourself a stretch,

Stretch of the arms,

Stretch of the legs,

Maybe a yawn.

You can roll onto one side and get ready in your own time to go about the rest of your waking day.

Om Shanti,

Om Peace.

Reviews

Just right

I think I drifted into sleep for a bit. I don’t remember much besides the bell at either end and the soothing quality of voice. 4/12/25

Good soothing nidra. Nice calm voice

Sweet 💚

Very lovely. A bit a shorter introduction would for me personally be appreciated in order to experience a bit a longer practice.

Excellent. Great for an afternoon break

So lovely! Thank you.🙏🌻

Lovely, soothing voice. Thank you. ❤️🙏🏼

Lovely. Just what I needed this afternoon. Thank you. 🕊🕯

One of my favorites

Awesome!

Wonderful

Such a soothing voice!

Feeling rested and great

One of the most complete and balanced meditations. This will become part of my regular practice

Very nicely paced calming session. Great for a gentle start to the day.🌺

Thank you🙏🏻🙏🏻🙏🏻

Beautiful, thank you x

Thankyou Sophie that was a well paced and calming nidra, just right for this morning