Yoga Nidra - Gentle Gut Healing

Experience deep relaxation and healing for your digestive system with this guided Yoga Nidra practice. This session combines body awareness, breath work, and healing visualization to support gut health, balance your microbiome, and restore your digestive wellness. Perfect for IBS, inflammation, stress-related digestive issues, or simply nurturing your "second brain." Let go, relax, and allow your body's natural healing wisdom to emerge.

Transcript

Hello and welcome,

Beautiful soul.

In today's practice,

We'll be focusing on the gentle healing of your gut and digestive system.

We'll journey inward,

Bringing awareness and loving attention to your belly.

Your gut is truly remarkable.

It's home to trillions of beneficial bacteria that support your health and vitality.

Your digestive system does far more than process food.

It produces the majority of your body's serotonin,

Which assists with regulating mood,

Sleep,

And overall well-being.

It houses about 70% of your immune system and acts as your body's first line of defense against illness.

Your gut and brain are in constant communication through what's called the gut-brain axis.

This is why your gut is often called your quote-unquote second brain.

When your gut is balanced,

You experience mental clarity,

Emotional stability,

And physical vitality.

When your gut is out of balance,

It can affect your mood,

Energy,

Immune function,

Your sleep,

And mental focus.

By bringing awareness and deep relaxation to your digestive system,

You're supporting not only your gut health,

You're nurturing your body,

Mind,

And spirit.

Today we're honoring your body's wisdom and creating space for natural healing of the gut.

Allow yourself to arrive fully in this moment.

Let go of what's happened thus far today and release any thoughts about what comes next.

This time is entirely yours and dedicated to your healing.

My name is Wendy and I'm honored to guide you through this healing journey today.

Welcome.

Let's start by gathering your favorite props so you can create your ideal yoga nidra nest.

And then finding your most comfortable position and allowing your awareness to begin to turn inward.

Gently closing your eyes if they're not already closed.

And giving yourself permission to surrender and soften.

As your thoughts quiet,

Your body begins to relax.

As you let go,

You naturally shift into a deep meditative state.

Feeling into the natural rhythm of your heart now and placing your focus on your breath.

Surrendering completely and settling in.

Notice how your body is beginning to soften and release.

And as you continue to settle into stillness,

Know that you're creating space for healing to occur.

Let's now take a few breaths to deepen your connection to this sacred space.

As you take a deep breath in through your nose,

Imagine you're breathing directly into your gut.

And then as you exhale,

Sigh it out like this.

The vibration of the sighing sound can help with gently massaging the gut.

So let's do that two more times.

Breathing deeply into your gut and digestive system.

And exhaling with a sigh.

One more time.

Deep breath in.

And exhaling with an audible sigh.

Wonderful.

And then allow your breath to return to its natural rhythm.

And now you might like to set a sacred intention for your practice today.

Perhaps something like,

My gut and digestive system is healthy and strong.

My gut and digestive system is healthy and strong.

Choose what resonates most deeply with you,

And then repeat it silently three times to anchor it in.

My gut and digestive system is healthy and strong.

Next,

Let's begin the rotation of consciousness as we rotate your awareness through the body.

And as we do so,

We'll be releasing tension and bringing awareness to the healing of the gut.

Bring your attention to your right hand.

Right hand thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Palm of the right hand.

Back of the hand.

Right wrist.

Right side of the rib cage.

Right thigh.

Heel.

Sole of the right foot.

Right big toe.

Now bring your attention to your left hand.

Left hand thumb.

Middle finger.

Ring finger.

Little finger.

Left wrist.

Left side of the rib cage.

Bring your attention to the back of your head.

Top of your head.

Forehead.

The space between your eyebrows.

Tip of your nose.

Both lips together.

Center of the chest.

Navel.

Your whole right leg.

Your whole left leg.

Both legs together.

Your whole right arm.

Your whole left arm.

Both arms together.

The whole back body.

The whole front body.

The whole body together.

The whole body together.

Now bring your awareness again to your natural breath.

No need to change it.

Simply observe.

Notice your breath flowing in.

And breathing out.

Feel the gentle rise of your belly as you breathe in.

And the soft release as you breathe out.

Your breath is always with you.

Nourishing every cell.

Bringing life force energy to your entire body.

With each exhale,

Feel your body relaxing and releasing.

And deeply releasing.

Now gently bring your awareness to your abdomen.

The area of your digestive system.

Imagine you can see your entire digestive tract as a beautiful flowing river of life.

Your mouth through your esophagus.

Into your stomach.

Through the small intestine and large intestine.

It's a complete,

Interconnected system designed for nourishment and elimination.

Begin to focus specifically on your belly.

The center of your being.

This is where your gut resides.

Your second brain.

The seat of intuition.

It's the place where you digest not only food,

But also emotions and experiences.

Visualize and sense a warm,

Golden healing light beginning to glow in the center of your abdomen.

This is the light of perfect health.

Of complete healing.

Of total balance.

With each inhale,

This golden light grows brighter and warmer.

And with each exhale,

The golden light spreads further throughout your digestive system.

See this healing light flowing into your stomach.

Soothing any inflammation.

Calming any irritation.

And restoring a perfect balance out digestive enzymes.

The light moves into your small intestine.

Healing this delicate lining here.

Creating a strong,

Healthy barrier.

And restoring optimal function.

Now the golden light flows into your large intestine.

Balancing the beneficial bacteria.

Healing any inflammation or discomfort.

Promoting healthy elimination.

And bringing harmony to this entire system.

With each breath,

Your gut is healing.

Every cell is regenerating.

Your digestive system is returning to its natural state of perfect health and balance.

Imagine now that your gut lining is smooth,

Strong,

And healthy.

The beneficial bacteria are thriving in perfect harmony.

Your digestive enzymes are working efficiently.

Nutrients are being absorbed completely.

Elimination is easy and regular.

Your gut-brain connection is clear and strong.

Your intuition is sharp.

You trust your gut feelings.

Your second brain and your mind are working together in perfect harmony.

Now expand this healing light to include your entire abdomen.

Your liver is working to detoxify and support your digestion.

Your gallbladder is releasing bile at just the right moments.

Your pancreas is producing the perfect balance of enzymes and insulin.

All your digestive organs are working together in beautiful synchronicity.

It's like a symphony,

Each instrument playing its perfect part.

Feel and sense your belly softening.

Any tension is releasing.

Any holding,

Letting go.

Your abdomen is relaxed,

Comfortable,

And at peace.

Know that healing is happening right now,

In this very moment.

Your body knows how to heal.

You are simply creating the space for this natural healing to occur.

Trust in your body's innate wisdom.

Repeat silently to yourself,

My gut is healing.

My digestion is strong and balanced.

Your gut holds not only physical matter,

But also emotions.

It's been said that we digest our experiences here as well.

Imagine you are in a room full of people.

Imagine any old emotions,

Any past hurts,

Any anxiety or worry that's been stored in your gut.

Imagine all this gently releasing and dissolving into the golden light.

Transforming into pure energy.

And releasing completely from your body with each exhale.

You are letting go of what no longer serves you.

You're making space for restored health and vitality.

Your gut is clear,

Peaceful,

And free.

Feel a deep sense of peace settling into your entire digestive system.

Feel a sense of deep trust in your body's wisdom.

A knowing.

A knowing that you are healing.

You are whole.

You are well.

Now allow your awareness to expand beyond your gut.

Allow your awareness to include your entire body.

Feel your whole body resting.

Feel your whole body relaxed and supported by the earth beneath you.

Sense the life force energy flowing freely through your entire being.

Imagine every system is working in harmony.

Every cell is vibrating with health.

You are whole.

You are complete.

You are exactly as you should be in this moment.

Now bring your sankalpa,

Your deepest intention for healing,

Back to your awareness.

My gut and digestive system is healthy and strong.

Repeat your intention silently,

Feeling it even more deeply now,

After this journey of healing and restoration.

Feel it as clear,

Peaceful,

And free.

As completely true,

Already manifested in your body and your being.

This intention is planted like a seed in the fertile soil of your subconscious mind.

It will continue to grow and manifest.

And rest here now until you hear the sound of my voice again.

It's time to begin your journey back to waking consciousness.

Start to deepen your breath slightly.

Breathing a little more fully and more consciously.

Then begin to bring some small movements into your body.

Perhaps gently wiggling your fingers and toes.

Maybe gently touching your thumbs to each finger one by one.

Gently moving your wrists and your ankles.

Maybe turning your head from side to side.

Making whatever movements feel good for you.

Then take a moment to notice how you feel.

Perhaps there's a sense of lightness and ease.

A sense of natural balance.

Maybe you'd like to take a moment to thank yourself and your body for its incredible wisdom.

For its ability to heal and to restore itself when given the chance.

And when you're ready,

Slowly and gently blinking your eyes open.

And as you return to your day,

Carry with you the deep knowing that you have everything you need within you to heal.

Your body's innate wisdom naturally knows how to regulate your gut and digestive system.

Especially when you create moments like this for rest and rejuvenation.

Trust that the benefits of this gut healing practice will continue to unfold.

Thank you again for practicing with me today.

And honoring your body's need for rest and gut healing.

May love and light fill your heart.

May love and light fill your mind.

And may love and light be with you always.

Have a beautiful day,

Dear one.

I'm wishing you many blessings.

And until we meet again next time,

Namaste.