Yoga Nidra - Heal Your Whole Being

Hi,

My name is Suha and I welcome you to the practice of Yoga Nidra,

A practice to heal your whole being.

You will start with a few humming breaths to calm our nervous system,

To clear the mind and to be more present with the body.

Find a place to lie down where you will not be disturbed for the next half an hour.

You can grab a bolster and a blanket.

Start by lying down on your back in Shavasana.

Use a bolster under your knees so your lower back can rest well onto the surface.

Extending your arms out,

Palms facing up.

Start to make yourself the most comfortable.

You can also use a shawl or a blanket to feel secure.

And slowly start to relax your body,

Releasing the grip from all the muscles.

Give yourself the permission to relax,

To let go of everything.

Take a moment to feel your body,

Closing your eyes.

Become aware of your breath and notice the natural flow of the breath.

And now slowly we will start by taking deep breath in through the nose.

As you exhale,

You will create the humming sound.

Another breath in,

Creating the vibrations in your throat.

Inhale and keep going with the humming sound for a few more breaths.

Last two breaths.

Last one breath.

And now slowly let go of the controlling of breath.

Take a moment to feel the effects of the humming deep breaths.

Make any final adjustments by moving your hands,

Your legs,

Your neck,

Your head.

And make yourself the most comfortable you can.

You will enter into stillness during the practice.

You will try not to move your body throughout.

We will move the awareness through different parts of the body.

When I say become aware,

You will either try to become aware of the body part from the inside or just repeat mentally the same body part.

Take a moment to feel your breath.

This is the time to set the Sankalpa,

The intention for the practice.

The Sankalpa starts with I am.

It is a short sentence in present tense.

It can be your deepest desire,

A little seed you wish to sow deep into your subconscious.

Some examples of Sankalpa are I am whole,

I am worthy,

Maybe I am loved.

Go with what is coming to your heart at this time and repeat the phrase three times full conviction like it is already happening.

Now we will start moving the awareness through different parts of the body.

Know that wherever attention goes,

Energy flows.

As you become aware of the body part,

You are allowing the energy to flow freely in those body parts.

Become aware of your right hand right hand,

Thumb,

Index finger,

Middle finger,

Ring finger,

And now the little finger,

Right palm,

Back side of the palm,

Right wrist,

Lower arm,

Right elbow,

Upper arm,

Right shoulder,

Right side rib cage,

Right side of your belly,

Right thigh,

Right knee,

Now moving to the lower leg,

Right ankle,

Top of the right foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Now the fifth and little toe,

Sole of the right foot and now become aware of the right side of your body like your body is divided into two.

Become aware of the right side.

Flow the awareness to the left side,

Left hand,

Thumb,

Index finger,

Middle finger,

Ring finger,

Now the little finger,

Left palm,

Back side of the palm,

Left wrist,

Lower arm,

Left elbow,

Upper arm,

Left shoulder,

Left side rib cage,

Left side of the belly,

Left thigh,

Left knee,

Moving to the lower leg,

Left ankle,

Top of the left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

The fifth and little toe,

Moving to the sole of the left foot,

Now become aware of the left side of your body,

Just the left side of the body,

Now become aware of both the feet simultaneously,

The right foot and the left foot,

You will move through back side of the body,

Become aware of both the heels,

Back side of both the ankles,

Back side of both the lower legs,

The calf muscles,

Back side of both the knees,

Back side of both the thighs,

Moving to both the hips,

Now become aware of the whole spine,

Become aware of the whole spine,

From the tailbone till the skull,

Moving to shoulder blades,

Become aware of both the shoulder blades,

Back of the head,

Crown of the head,

Now become aware of the whole of back side of your body,

The whole back side of your body,

Which is in contact with the ground,

The surface you are on,

Now become aware of the forehead,

Right eyebrow,

Left eyebrow,

Right eye,

Left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Moving to the chin,

Now become aware of the neck,

Front,

Back and sides of the neck,

Moving to the collarbones,

Now become aware of the whole of your right hand,

The whole of your left hand,

Moving to the chest,

Become aware of your belly,

Of the abdomen,

The whole of the right leg,

The whole of the left leg,

Now become aware of your whole body,

Become aware of your whole body,

Now become aware of the breath,

Notice how the natural flow of the breath is,

How the air is going in through the nostrils,

Down the windpipe,

Into the lungs,

How your lungs and your ribs are expanding with each breath,

How they are contracting with each exhale,

Just notice the natural flow without changing it,

Aware of the lungs and notice the lungs with each breath,

How they are safely placed behind the ribcage and how this movement of the lungs is giving a gentle massage to your heart,

Become aware of the little precious heart placed behind the lungs,

Now we will move through inside of the body,

Down into your abdomen,

Become aware of the diaphragm muscle moving down into your abdomen,

Become aware of all the organs,

Spleen,

Stomach,

Liver,

Pancreas,

Intestines,

Kidneys,

Bladder,

Become aware of all the organs in your abdomen and how these organs are effortlessly and continuously working to support your body,

Keep noticing your breath and notice the subtle changes that is happening in the body with each breath,

Now become aware of the heart,

Notice the beating of your heart,

Go through visualization,

Visualize any color light,

Whatever feels or calls you today,

It could be a white,

A golden,

A peach or a rainbow color,

The origin of the light is from your heart,

This light holds all the wisdom,

All the potential,

It is a mystical healing light,

Slowly visualize how this light is originating from the heart and how it is spreading throughout the body with each heartbeat,

Spreading to the veins,

Into the muscles,

Into your chest,

Your abdomen,

To the legs,

To the hands,

Towards your head,

Allow this light to reach each and every cell,

It holds the power to heal,

It can heal each and every cell,

It can rejuvenate,

And it holds all the wisdom,

It knows where to heal,

It also holds the power to not just heal the physical body but also your emotional body,

Allow it to spread and reach each and every cell,

From your fingertips till your tips of the toes,

To the top of your head,

As the light is spreading,

You can visualize,

It is reflecting or forming an aura around your body,

This is going to protect you,

Heal you in all aspects,

Just trust it,

Know that it is healing,

I will give you some time with the light,

The healing mystical light,

You can also send awareness to the areas which you know needs healing,

It can also heal which you don't know,

Just trust the process and surrender to the light,

Now visualize the aura which is already formed around your body,

Know that it is there with you throughout all the time,

Wherever you go,

Whatever you do,

This is the time when you repeat your sankalpa,

The intention of the practice,

Your sankalpa starts with I am,

Repeat it 3 times,

I am,

I am,

Now slowly start to become aware of your whole body,

Aware of your whole body,

Aware of the state of relaxation,

The state of stillness and prepare to come out of this dimension,

Slowly start to move your fingers,

Your toes,

Welcoming movement into the stillness,

Very gently start to move your fingers,

Your toes,

Taking the movement to your body,

To your wrist,

To the ankles,

Welcoming movement into the stillness of your body,

Start to move your body,

Moving your head from side to side,

Give a gentle stretch if you feel like,

Very slowly turn on to either side,

You can maintain your eyes closed,

Don't come out of the state in a shock,

Let's take it step by step,

Very gracefully,

With compassion,

Turn on to either side,

Left or right,

You can curl up like a baby here,

Like an infant,

Rest here for a few breaths,

And whenever you feel like you can move into a seated position,

This is the time when your mind is the most receptive,

You can use any affirmation or maybe you can also repeat your sankalpa,

The intention,

The practice,

Or maybe you can also say a gentle I love you to yourself,

As you sit into a seated position,

Take a moment here for yourself,

A moment to notice your inner world,

To notice how you are feeling right now,

Now we will bring our palms together and rub your palms to create some warmth,

To center yourself,

As you feel the warmth,

You will slowly start to spread the warmth,

Each and every part of the body,

Starting from the eyes,

Opening the eyes under the warmth,

Spread it all over the body,

Welcome back,

I hope you had a relaxing and healing experience,

I wish you a beautiful rest of the day,

And thank you very much for practicing with me,

May we all be guided from ignorance to knowledge,

From darkness to light and from death to immortality.