Hello and welcome to this guided yoga nidra practice designed specifically for chronic pain relief.
If you're living with chronic pain,
You're not alone.
Living with chronic pain.
Is extremely challenging.
It's a journey that requires not just physical strength,
But also mental and emotional resilience.
Your body works so hard and today we're going to give it permission to rest.
And we're going to encourage it to heal.
We're also going to remember and honor our body's natural state of comfort and ease.
Chronic pain can feel overwhelming,
Certainly.
But within you lies an innate capacity for healing and relief.
Today's practice will guide you through gentle breath work.
Body awareness and visualization techniques that support your nervous system in shifting away from the pain signals and toward sensations of comfort and ease.
We'll be working with the mind-body connection to help release tension.
Soften resistance to pain.
And create space for your body's natural healing abilities to emerge.
The goal is that by the end of this session,
You experience even a brief moment of relief and relaxation.
And a renewed sense of peace.
My name is Wendy and I'm honored to guide you through this healing practice today.
Welcome.
Let's begin by finding your most comfortable position.
This is such an important part of your healing practice,
To be as comfortable as possible.
You might lie down with pillows supporting your head,
Perhaps under your knees.
Or you may.
Choose to sit in a well-supported chair.
And you also might like to have a warm blanket covering you.
Taking your time to settle in.
And to get comfortable There's no perfect position.
Only what feels right for your body right now.
And when you're settled in.
Comfortable,
As comfortable as you can be.
Gently close your eyes if that's available to you,
If that feels right.
Or you may choose to keep them.
Softly open.
With a gentle gaze.
Do whatever serves you best.
Then let's take a slow,
Deep breath in.
And exhale fully.
Allowing tension to release.
And to simply melt away.
And then tuning into.
And noticing your breath.
Inviting it to flow without any effort.
Let it be just as it is.
There's no need to change it or to control it Simply observe the natural rhythm.
Of your breathing.
And rest into your whole body.
With each exhale.
Imagine you're releasing.
Just a little bit more of tension just a little bit more of whatever you might be holding Even the smallest release is a gift to your body.
And now let's establish a sankalpa.
A liar.
A healing intention for your practice today.
This intention is like planting a seed in the fertile soil of your subconscious mind.
You might choose something like.
.
.
I am open to comfort and ease.
Or I release pain and welcome peace.
Choose what resonates most deeply with you.
And when you have your intention,
Repeat it silently to yourself three times.
I am open to comfort and ease.
I release pain.
And welcome peace.
And then Let's begin to work with your breath in a way that supports pain relief.
We'll be using a technique called the healing sigh.
This healing sigh activates your parasympathetic nervous system which helps to calm pain signals So let's start by taking a comfortable breath in through your nose.
And then exhale slowly through your mouth with a gentle sigh like this.
And as you sigh,
Imagine you're releasing pain with your breath.
Let's do this two more times.
Breathing in through your nose.
And signing out.
One more time,
Breathing in.
And sign out.
Releasing and letting go.
And now allow your breath to return to its natural rhythm.
And notice maybe there's even just a small sense of relief.
Pain often creates tension in the body.
Intention.
Can amplify pain.
So today we're going to practice the opposite of tension.
We're going to practice softening.
Softening is different.
From trying to relax.
Softening is gentle.
And it allows.
Softening makes friends with your body rather than fighting against it.
As we move through the body.
You won't be asked to relax the pain away.
Instead,
We'll bring kind and gentle awareness to each area.
And will invite softening.
Kind of like ice cream softening in the sun.
So let's begin the rotation of consciousness through the body.
Bringing your attention.
To the crown of your head.
And simply noticing.
And observing without judgment.
Breathing into this space.
At the crown of your head.
And inviting softness.
Now let's move to your forehead.
Into the space between your eyebrows.
Your eyes.
So much tension can live here.
Breathing softness into your face.
Into your cheeks.
And softening in your jaw.
Perhaps your jaw can release and drop open just a little more.
Inviting ease into this area.
And then bringing awareness to your neck.
Into your throat.
This delicate bridge between your head and your body.
And breathing kindness here.
And softening this area and then moving to your shoulders.
These strong workers that carry so much.
With each breath.
Imagine your shoulders dropping.
A tiny bit more.
And releasing their burden.
And then bring your attention to your upper back.
Into your shoulder blades.
We often hold pain here in this area.
I'll simply notice without trying to change anything.
Breathing into this area.
And offering compassion.
Next,
Moving to your chest.
Into your heart space.
Breathing into this area.
And feeling your chest.
As it rises and falls.
And honoring your heart with gratitude.
It's been beating for you through all.
Of this journey.
And now bring your focus to your middle back.
And your lower back.
The entire back area supports you in so many ways.
If there is any pain here.
Acknowledge it.
You might say.
I see you pain.
I'm listening.
Then breathe softness around the pain.
Not trying to push it away.
Rather.
Creating space.
And then bringing awareness to your belly.
And the area around your abdomen.
This is the center of your body.
Breathing deeply into your belly.
And imagine healing warmth spreading through this area.
And moving on to your pelvis and your hips.
These powerful areas help you move through life.
So breathing kindness here.
And inviting whatever softening is possible.
And then bring your attention to both of your thighs.
Your thighs support you.
And then.
.
.
Bring your attention to your knees.
Breathing awareness and softness into your knees.
As they also support you and then bring your attention to your calves.
Your shins.
Your ankles.
And your feet.
And also the soles of your feet.
And all 10 toes.
Breathing all the way down to your toes.
And now let's work specifically with any area or areas of paint.
Without forcing anything.
Bring gentle awareness to an area or areas of your body.
That holds pain.
Rather than pushing the pain away.
We're going to do something different.
We're going to breathe curiosity into this area.
So notice.
Is the pain sharp?
Or is it dull?
Is the pain hot?
Or is it coal?
Does it pulse?
Or is it constant?
Just observe.
You're the compassionate witness of your own experience.
Now imagine breathing directly into this area or areas of pain.
With each inhale.
Imagine bringing healing oxygen light.
And energy.
And with each exhale,
Imagine the tension the pain softening.
Even if it's just a little.
And now imagine the area around your pain.
Beginning to soften like the pain is an island.
And around that island.
The waters are becoming calm.
Becoming calm and creating space around the pain.
So continue breathing into the space.
And breathing in ease.
You might notice the pain doesn't disappear.
And that's okay.
But perhaps the grip of the pain.
Perhaps.
It loosens just a little.
Perhaps you notice you can observe the pain.
Rather than being consumed by it.
And now let's shift our awareness to an area of your body that feels relatively comfortable.
Even if you're in significant pain,
There's usually somewhere that feels a little bit better.
Maybe it's your pinky finger.
Or your earlobe or one of your ankles.
Find a place of relative comfort.
And then Focus all your attention.
On this comfortable area.
And as you do that,
Notice the absence of pain there.
Breathe into.
The comfort.
And then expand it.
And allow this sensation of ease to spread.
Like warm honey.
Your brain is truly remarkable where you place your attention.
It grows So we're going to spend time building the sensation of comfort and ease.
Breathing into comfort and expanding eaves.
Let this comfortable sensation ripple out like gentle waves.
And from this comfortable place.
Send it out to nearby areas.
No foreseen.
Rather inviting.
Comfort is spreading Ease is expanding.
Beautiful Now we're going to take a healing journey with visualization.
Imagine you're in a place of perfect comfort and safety.
This could be a warm beach,
A quiet forest or a cosy room.
Wherever you feel most at peace envision that and then in this place.
Imagine you discover a healing pool of warm,
Luminous water.
This water is infused with healing properties.
It knows exactly what your body needs.
The temperature is perfect.
The depth of the water is perfect.
You step into this healing water.
It immediately.
Begins to work its magic.
The warm water surrounds you.
It supports you.
And holds you.
This healing water has a color.
Notice what color it is.
This is your personal healing color as you float in this healing water.
It begins to draw out pain and tension.
You can imagine the pain leaving your body.
As a different color.
Perhaps it's gray or brown.
Whatever color.
It dissolves harmlessly.
Into the healing water.
Fresh healing water continues to flow around you.
Bringing comfort.
Bringing ease and bringing restoration.
Your body absorbs exactly what it needs.
Areas of pain.
Are being bathed.
In healing energy.
Tight muscles are softening.
Inflamed areas are cooling.
And nerve signals are calming.
You are safe.
You are supported.
You are healing Your body remembers its blueprint of wholeness.
And in this moment.
You are reconnecting.
With that blueprint.
Float here for as long as you need.
Absorbing,
Healing releasing pain Your body is wise.
It knows how to restore itself.
And you are giving it permission and space.
To do that.
Rest here now.
Until you hear the sound of my voice again.
And now.
Whether you're ready for sleep or ready to return to your day.
Know that this healing continues.
The seeds of comfort you've planted will continue to grow.
If you're ready for sleep.
Simply allow yourself to drift off if you're returning to your day.
Let's begin the gentle journey back.
Start by deepening your breath.
Slightly.
Bringing more awareness.
To the sensation of your breath.
And then begin to bring some small movements into your body.
Perhaps wiggling your fingers and your toes.
Maybe touching your thumbs to each finger one by one.
Maybe bringing your arms up and over your head for a full body stretch.
Gently moving in.
Whatever ways that feel good to you and your body.
Slowly mindfully.
And with kindness.
And taking a moment to notice how you feel.
Honoring any relief,
Any ease,
Or any shift you've experienced.
Even the smallest change.
Can be significant.
And then perhaps bringing your hands to your heart.
Thinking yourself.
For this practice.
Thanking your body.
For its incredible strength and resilience.
And when you're ready,
Gently opening your eyes.
Remember,
You have the power.
To access comfort and ease.
Your body holds this innate healing wisdom.
Relief is always possible.
Even if only in small moments So may you be gentle with yourself.
And may you find moments of ease throughout your day.
And may you remember.
That you are so much more than your pain.
Thank you for sharing this practice with me today.
It's truly my honor.
I'm sending you healing energy and so much compassion.
Until we meet again next time.
Namaste.
If you're still listening,
Please be sure to like and share this video with others who might benefit Please share your experience and leave comments if you're comfortable doing so I truly enjoy hearing from you.
And it really does help reach more people who are seeking relief.
Thank you so much and may you find ease and comfort.
