Yoga Nidra & Sound Healing: Advanced Practice

This is a Yoga Nidra style meditation with the added benefit of sound healing. The intelligent technique of yoga nidra targets and stimulates different regions of the brain, while simultaneously relaxing the body and bringing the listener into a restorative state of "wakeful sleep." Genie will begin this practice with an introduction of the practice of Yoga Nidra before delving into a deeply restorative practice. Long stretches of silence enhance the impact of the sounds of the gong and singing bowls and humming as the session comes to a natural close. For best results listen while sitting up, just before bedtime. Looking forward to hearing how you felt the next morning.

Transcript

Welcome to this yoga nidra inspired practice.

As you continue to settle and get comfortable in your posture,

Consider the following.

Throughout many systems and traditions of wisdom teachings,

We find the core concepts of meditation state that as one begins to shift their awareness away from the everyday awareness of the physical senses and into the higher brain centers,

Then a kind of alchemy takes place that lands the individual consciousness back into the universal or the experience of wholeness.

Yoga nidra is a form of practice that uses intelligently designed technique to help foster this experience of expanded awareness,

Potentially producing a primal sense of homecoming.

If you feel comfort and safety within the sound of my voice and my ability to guide you beyond the gnomes of everyday awareness,

And if you feel comfort and safety within all the sounds present in this space and alive during the time of our practice,

All sounds lending themselves as gentle reminders to focus inwardly,

Then open wide to the possibility that this homecoming is but a shift of awareness away.

The most important thing to remember as we proceed with this practice is this,

Surrender the tensions of the body to a serene stillness and remain awake.

So now please come to your most comfortable posture.

Feel your feet resting comfortably on the floor and wide enough apart that your legs rest naturally supported by the chair beneath you.

And whether you're in the chair or on the floor,

Begin to relax all the muscles of the pelvic girdle and the buttocks,

And as you do so,

Take a deep breath in and straighten the spine.

And as you exhale,

Allow the vertebrae of the backbone to rest into your natural curvature.

Take a moment to feel them stacked most effortlessly,

One atop the other,

All the way up from the tip of the coccyx to the bottom of the skull.

Make small necessary adjustments now and just breathe into this alignment.

Next,

Allow the shoulders to relax and pull away from the ears.

Allow the upper arms and elbows to hang as you rest your lower arms and wrists and hands on your thighs.

Allow them to rest in whatever location or mudra that you choose.

Tuck your chin slightly in towards the spine as you allow the lower jaw to rest,

Leaving a small space between the lower teeth and the upper teeth.

And lastly,

Rest the eyes,

Bringing the eyelids downward either to a soft gaze at a single point of focus or completely close down the eyes now,

Allowing the eyeballs to rest backwards into their sockets.

Now that the body is set in its posture,

Relaxed and resting,

Take a deep breath in and pause and exhale and release.

Again,

Inhale and pause and exhale,

Resting more deeply into the posture.

Once more,

Deep breath in and pause and release.

Release any unnecessary tensions down to the floor,

Down into the earth.

Continue breathing slowly and releasing into stillness.

The body may rest now as you bring your focus inward,

Inward towards the awakening presence of mind and aliveness within.

Allow your focus to be centered here in openness and a sense of spaciousness.

In the private sanctum of your mind,

You are free to call forward an intention for your practice today.

This may be your intention for this practice or it may be a heart-based goal or sankalpa or resolution that you are presently focused on.

If you choose,

Just allow this goal that you strongly desire to come to mind and phrase it as an I AM statement.

There's only one resolution.

For these next few breaths,

Take this opportunity to repeat your I AM statement strongly in your mind.

In doing so,

You silently set it into motion.

Now bring your focus again to the body.

As my voice guides you through each of the body parts,

Bring full awareness to each point.

The movement of your attention from point to point creates an energetic flow in the brain that naturally deepens awareness.

We begin on the right side of the body.

On a single point of starlight,

On the tip of your right thumb,

On the tip of your forefinger,

On the tip of your middle finger,

On the tip of your ring finger,

And on the tip of your pinky finger.

Imagine a single point of starlight in the palm of your right hand,

At the right wrist,

Elbow,

And shoulder joint.

Now imagine the whole right arm filled with brilliant light.

Now bring your awareness to the left side of the body.

Imagine a single point of starlight on the tip of your left thumb,

On the tip of your forefinger,

On the tip of your middle finger,

On the tip of your ring finger,

And on the tip of your pinky finger.

Imagine a single point of starlight in the palm of your left hand,

At the left wrist,

Elbow,

And shoulder joint.

Now imagine the whole left arm filled with brilliant light.

Now bring your awareness to the center of your chest and imagine a single point of radiant starlight next to your heart.

Breathing throughout the back,

Sides,

And upper torso.

Imagine a single point of radiant starlight behind your belly button.

Now move your awareness down into the center of the pelvis.

See and sense a point of radiant starlight in the center of your pelvis.

See and sense a single point of starlight in the right hip joint,

The right knee,

The right ankle joint,

In the right heel.

See and sense a burst of starlight in the center of the sole of your right foot,

At the tip of your right big toe,

Your second toe,

Your middle toe,

Your fourth toe,

And your right pinky toe.

Imagine the whole right leg,

Hip to toe,

Filled with brilliant light.

Now see and sense a single point of starlight in the left hip joint,

The left knee joint,

The left ankle joint,

The left heel.

See and sense a burst of starlight in the center of the sole of your left foot,

At the tip of your left big toe,

Your second toe,

Your middle toe,

Your fourth toe,

And your left pinky toe.

Imagine the whole left leg,

Hip to toe,

Filled with brilliant light.

Now bring your awareness to the crown of the head.

See and sense a point of starlight at the top of your head.

See and sense a point of starlight in the center of your brain,

At the base of the skull,

At the right eyebrow,

The left eyebrow,

In between the eyebrows,

Inside the right eyeball,

Inside the left eyeball,

At the bridge of your nose,

At the tip of your nose.

See and sense a point of starlight inside the right nostril,

Inside the left nostril,

Inside the center of your tongue,

Inside the center of your chin.

Now imagine the whole head,

The whole head filled with brilliant light.

See and sense brilliant light completely filling the spine,

Completely filling the spine.

Allow this light to radiate and expand out from the spine,

Completely filling both arms.

From shoulders to fingertips,

Down into the bones.

See and sense brilliant light completely filling the torso,

From the neck to the pelvic girdle,

Filling every organ and down into the bones.

See and sense brilliant light radiating out from the spine,

Radiating down into both legs,

From the pelvic girdle to the tip of the toes and down into the bones.

Now see and sense brilliant light completely filling the whole body,

The whole body.

Breathe in,

Drawing it into the bones.

Exhale,

Allowing it to expand and radiate beyond the envelope of the body,

Completely filling the room,

The whole room.

And just breathe,

Rest and breathe.

Become aware of the natural flow of your breath,

Feeling it fill both lungs before naturally shifting to exhale and releasing what the body no longer needs.

Bring a deepening awareness into how the body instinctively oxygenates and inspires itself.

Feel an increasing sense of aliveness with each breath.

Begin to sense and feel energy of the breath moving up and down the spine,

From the tip of the tailbone all the way up to the middle of the brain.

Each full inhale and exhale completes one cycle of breath.

In a moment,

I'll invite you to continue breathing up and down the spine for 27 cycles of breath,

Beginning with number 27 and counting down to one.

Inhaling slowly up the spine and exhaling slowly down would be a silent count of 27.

Then inhaling,

Sense energy moving up the spine and exhaling,

Sensing energy is moving down the spine.

This would be 26.

If you lose track of your counting,

It's okay.

Just begin again at 27.

If you reach number one before you hear the sound of my voice again,

It's also okay.

Just begin again at 27.

You may begin counting and slow,

Gentle spinal breathing now.

You're doing so well with your breathing.

Wherever you are in your counting,

Release the counting now.

And for these next few moments,

Simply allow the sounds to wash over and through the system.

Congratulations!

You You You You You You You You You You You You You You You You're doing so well.

And now as we shift into the final portions of our session today,

Bring your awareness to the blackness behind the eyelids and project the following images there.

As you are seeing these images,

Begin to also sense how they make you feel.

See a muddied car windshield from the perspective of the driver's seat.

See a muddied car windshield.

Now see a clear windshield looking out onto the open road on a bright sunny day.

See a clear windshield looking out onto the open road on a bright sunny day.

See a rosebud frozen and covered in ice.

Now see a pink thousand petaled lotus flower opening into full bloom and shimmering in the sun.

See a pink thousand petaled lotus flower opening into full bloom and shimmering in the sun.

See yourself wanting,

Aching with want to achieve your goals.

See yourself aching with want to achieve your goals.

Now see yourself satisfied,

Content in the present moment and the present moment of accomplishing your goal.

See yourself satisfied,

Content in the present moment and the present moment of accomplishing your goal.

Lastly,

Seeing your goal completed,

Recall your I AM statement from earlier in the practice.

Repeat your I AM statement firmly three times in your mind as we move into a moment of silence.

Imagine yourself planting this intention firmly into the silence.

And now release your I AM statement.

As you would a seed planted in fertile soil.

As we prepare to close our practice,

I leave you with the following sound current.

Listen as if listening from within your heart space and accept it as you will.

As we prepare to close our practice,

I leave you with the following sound current.

As we prepare to close our practice,

I leave you with the following sound current.

As we prepare to close our practice,

I leave you with the following sound current.

Reviews

Was totally in my body. The gongs at the end and humming etc I could feel reverberating in my body. Will save this for regular practice. 🙏

The sound quality was poor unfortunately, but this was an excellent practice. Thank you.

This was a very loving, warm, beautiful practice 🪷 thank you 🦋

This is such a powerful and creative practice Thank you!

Incredible. A very unique but beautiful, feminine practice. Thank you so much for sharing!

This is a beautifully guided practice. Thank you for sharing your gift!

The light imagery was a wonderful pain managent tool also. Brilliant and thank you. Thank you for sharing this healing session. Blessings to you.

sometimes yoga nidra is tricky for me because i have anxiety, so i really have to be able to feel safe in my body and comfortable to do it. That being said- it was so easy to drop into this space with Genie! the way she speaks, the order in which muscle groups are mentioned and the general structure make this a wonderful mediation for me! such a soothing voice too 🤍

Wow, fantastique!!🙌🏻
Thank you🙏🏻

So brilliant. Thank you.

I love how straightforward and clear this yoga nidra recording is. It draws me inward and regulates my nervous system. So grateful!!

I really needed this. I've been looking for a good yoga nidra practice for a while. I came across this yesterday. As soon as I saw your brown skin, I was drawn to it and I bookmarked it. I'm so glad I did. Your voice and the sound healing is very soothing. I've just finished it and I look forward to doing it again. Sending blessings from Nairobi.

Wonderful. Thank you 🙏

A Beautifully restful healing experience. Thank you so much for creating this session combining yoga Nidra and sound healing. I’ve been listening to it every night.

Great yoga nidra with powerful sound healing.

Thank you🙏🏻🦋🙏🏻😇🙏🏻🌅🙏🏻💫

Wow! Amazing experience. Thank you. 🙏

Very intense but in a good way 😁 love the gong bath at the end💕💕. Happy Friday!

A very beautiful gentle practice. Thank you

What a beautiful practice! You gave so much of yourself here. Your soothing, calm voice at the beginning led to a quiet space for spine breathing followed by beautiful sound healing. Your humming at the very end was divine. On this Thanksgiving weekend, I am grateful for this gift you shared.