Yoga Nidra For Health & Healing With Music

Welcome.

Go ahead and get yourself situated,

Lying down comfortably,

Taking whatever you need for support.

This will be Yoga Nidra for health and healing.

Close your eyes and quiet your mind.

Be still.

Let go of all thoughts,

Worry and tension.

Give yourself fully to a higher power.

Relax,

Trust and let go.

Breathe in fully and exhale with a deep sigh.

And again breathe in fully and exhale with a deep sigh and let go even more.

Feel a deep sense of contentment and peace in your heart.

We will move our attention into the body to release trapped energy and move deeper into total relaxation.

Those with cardiac disease,

Hypertension or glaucoma should use caution.

If you cannot have undue pressure in your head for any reason,

It is important that you breathe normally and only lightly tense the body.

As you inhale,

Make fists and deliberately induce stiffness and tension throughout your shoulders,

Arms and fists.

Tighten.

Tighten.

Even more.

Now let go.

Let go completely and relax.

On your next exhalation,

Relax even more.

Let go.

Observe and feel the flood of energy in your arms.

This time as you inhale,

Deliberately induce stiffness and tension in the hips,

Legs and feet.

Tighten.

Tighten.

Hold.

Hold.

Let go.

Let go completely.

Relax.

Observe the flood of energy in your legs.

This time,

Tighten and tense the entire body as you inhale.

Arms.

Hands.

Shoulders.

Feet.

Legs.

Face.

Tighten.

Tighten.

Now let go completely.

Relax.

On your next exhalation,

Let go even more.

Observe and feel the energy extending to all of the muscles,

Nerves and cells of your entire body.

Release any holding,

Anywhere.

I will guide you in the next phase to enter into deeper and subtler levels of relaxation through the bumblebee sound and breath.

In a moment,

You will use your thumbs to gently close your ears,

Just tight enough so that you can still hear me,

Resting the remaining fingers on either side of the forehead.

We will take a deep breath in and with closed lips,

We will begin to hum the sound of the bumblebee.

Change the pitch of the buzzing sound to maintain the vibratory sensation felt in your skull.

Take seven bumblebee breaths and then return to your normal breath.

Now place your thumbs over your ears,

Take a breath in and follow me.

Um.

Mmmmmmm.

Mmmmmmm.

Mmmmmmm.

Mmmmmmm.

Mmmmmmm.

Mmmmmmm.

Bring your arms by your sides and be still.

Bring your total undivided attention to your whole body.

Feel the stimulating impact of the vibrations extending throughout your whole body.

Observe your energy field expand and grow,

Extending everywhere and filling every nerve and cell of your body.

Now bring your attention to your eyebrow center.

Empty your mind into the flood of energy.

Drop into complete stillness.

As we enter into the next phase of Yoga Nidra,

Remain as motionless as possible.

If you need to move or make an adjustment,

Do so mindfully,

Returning to stillness as soon as you are able.

Resolve to stay awake listening to the sound of my voice.

Allow your entire body to respond directly and non-mentally to my words.

Allow any outside noises to draw you more deeply within.

Now shift from thinking and doing to feeling and being.

Do absolutely nothing from now on.

Drop into the deepest state of tranquility,

Stillness and peace.

Now follow my guidance as we begin the relaxation breath.

Breathing in deeply,

Fill your lungs from bottom to top as if you are filling a water bottle.

As you breathe out,

Empty your lungs from the top to the bottom.

Let your breath be slow and steady.

Observe the movement of your abdomen and chest.

Stay connected to the wonderful feeling of the release of tension and the deep feeling of relaxation.

Let this entire process of breathing be the vehicle for deepening your relaxation.

Redirect your full attention to your breath.

Bring your undivided attention to the movement of your abdomen and chest as you breathe in and out.

Create no struggle around breathing.

Use the breath to release any tension.

Let the flow of your breath be steady and uniform as much as possible.

With each breath out,

Release any tension held in your body and anticipation held in your mind.

Let go.

With each breath in,

Fill every nerve and cell with pulsating,

Healing energy.

Now breathe normally and be still.

Bring your total attention to the sensations within your body.

Let all tension simply melt,

Drain away and dissolve in the expanding energy field within and around you.

Bring your attention to your eyebrow center.

Empty your body and mind and enter deeper levels of stillness and silence.

Do absolutely nothing from now on.

Settle into the silent source of your being.

As I name a part of the body,

Bring your total awareness accompanied by a feeling of heaviness,

Sinking like stone in water,

Both feet heavy like stones,

Calves and knees heavy,

Sinking deeper,

Thighs and hips very heavy like lead,

Abdomen,

Chest and back,

Gravity pulling you down deeper,

Shoulders,

Arms and palms very,

Very heavy.

Feel your entire head heavy like stone.

Give your body completely and totally to the omnipresent field of gravity.

Now experience your whole body heavy like a rock.

Feel your whole body sinking deeper and deeper.

Totally let go into the pull of gravity.

Sinking deeper into stillness and silent awareness.

Now shift your attention and as I name a part of the body,

Let all of the heaviness drain away.

Let your body be buoyant and light,

Just like a fluffy cloud.

Both feet,

Limp and light,

Calves and knees empty and free,

Thighs and hips hollow,

Weightless,

Abdomen,

Chest and back,

Light and empty,

Shoulders,

Arms and palms floating,

Head hollow and empty.

Feel your whole body empty,

Light and hollow.

Sense the emptiness of your body and the silence of your mind.

Be free from all inhibitions and boundaries of your body and mind,

Past and future.

Feel the feathery lightness of your energy body.

Enter the power of the presence and protection of your energy body.

Feel completely safe and secure.

Give yourself permission and freedom to float out of your physical body and drift.

Feel yourself getting lighter and lighter until you begin to float in the air.

Release your energy body from your physical body.

Let it float like a cloud in the sky.

Enter and experience the freedom of this new dimension.

Witness your body completely at peace,

Resting in stillness.

Recognize you are the spirit separate from the physical body.

Enjoy the spirit freed from all limitations.

Experience your entire body and being freed from fear of pain,

Hurt and suffering.

Feel the innate healing wisdom of the body,

Liberated and functioning optimally.

Now relax back into your physical experience as you remain deeply established in your connection with spirit and faith and trust.

Bring your attention to the center between your eyebrows and drop into the deepest level of relaxation.

Here there remains nothing to do or achieve.

You have entered the domain of grace.

Allow yourself to merge into this space and be empty.

In this domain of integration,

You are witness of all that is happening but doing nothing to make it happen.

All that can never be done by your doing can happen only in the non-doing presence of your being.

Feel completely safe and comfortable as you hand yourself over to the power and protection of the presence.

Feel it.

Experience it.

Be it.

Hand over all fear,

Apprehension and anxiety about all that you want to change,

Control and manage.

Let go of all doing.

From this deep state of awareness,

Allow yourself to receive the following intentions as I repeat them.

Let your whole body listen to what I say.

I go to the source within that heals all conflicts and restores my health and peace of mind.

I go to the source within that heals all conflicts and restores my health and peace of mind.

I go to the source within that heals all conflicts and restores my health and peace of mind.

I return to the innate wisdom of my body to heal itself.

I return to the innate wisdom of my body to heal itself.

I return to the innate wisdom of my body to heal itself.

I have entered a complete state of synergy and balance.

I have entered a complete state of synergy and balance.

I have entered a complete state of synergy and balance.

If you have patterns or habits that are holding you back that you want to be free from,

Make that your intention now.

Here your intentions and affirmations are actualized and fulfilled with effortless ease.

Repeat your intention now silently three times.

Allow it to go to the deepest levels of recognition with no hesitation.

Know that your higher self recognizes,

Honors,

And accepts your intention.

Have faith and trust it has been heard and is being acted upon by a higher power of the source within.

There is no need for you to do anything about it.

Feel the presence of your own spiritual guides,

Family members,

Or mentors surrounding you and blessing you.

Accept their blessings and grace.

Embody it and spread it wherever you go.

Now you have prepared the base from where you can carry out interactions with life and interpersonal relationships with the integrative power of love and the source within.

You are the emissary of light and love.

Carry it everywhere you go and to everyone you meet.

If you have an area that you feel needs healing,

Physical,

Mental,

Or emotional,

Allow this light and love to flow into that area now.

Now begin to become aware of the rising and falling of breath.

Slowly feel yourself beginning to rise to the surface of awareness.

Sense the body resting,

The quality of air as it touches the skin.

When you feel the impulse,

Begin to bring gentle movement into your body as if you are awakening from a restful sleep.

Adding additional movement,

Reawakening slowly and gently,

Allowing that layer of peace to stay with you.

As it feels right for you,

Bend your knees,

Rolling onto either side into fetal position.

Feel the safety,

Comfort,

And protection of this existence.

Bring your intention into your awareness again.

Change nothing.

Every time you find yourself in reaction,

You are empowered to replace it with your intention.

Using your arms to push yourself up to a seated position.

And when you get there,

Closing the eyes once again,

Allowing the palms to face up on the knees or thighs.

Notice how relaxed the body is.

How soft the breath is.

How silent the mind is.

How quiet the heartbeat is.

Be still and be grateful.

Know that you can easily enter here again and again.

Bringing your hands to heart center,

Bowing your head into your heart.

Giving gratitude to your body for all it allows you to do every day.

Gratitude to your mind for being able to come to a clear,

Present,

Focused state.

Gratitude to your spirit for always knowing how to return you to that peaceful place that resides within.

And we give gratitude to a higher source for the gift of this day.

Namaste.

Chime.