Yoga Nidra For Healing

Welcome.

I'm Cindy and I am pleased and thrilled to share Yoga Nidra with you today.

This beautiful practice of creating your own healing,

Your own relaxation,

Taking care of yourself.

I'm especially excited about this specific meditation that I created for you.

It is a healing,

White light,

Guided,

Creative meditation.

And it offers you the chance to relax.

First,

We move the body,

Make sure there's no tension left in the muscles.

Second,

We tune into the breath so that we can relax the mind,

Soften,

Let go.

And then finally,

All you need to do is lie down comfortably on your mat in a blanket or a pillow,

With a pillow.

And listen to my words.

Focus your attention on the sound of my voice,

The words.

At the beginning of the practice,

I'll ask you to focus in on the center of the forehead between the eyebrows,

Your third eye center.

And sometimes when you do this in deep meditation,

You may see colors or images or hear sounds.

Please know that it's all natural and normal and just accept the loving nourishment from the universe.

I also want to dedicate this meditation to my son.

I created it for him as he was healing from a concussion and I wanted to pull in the yin cooling light for him.

And that's what I want to do for you today.

I want to reduce inflammation.

I want you to cool the body down.

I want you to allow it to rest.

Allow the brainwaves to relax and receive the healing that is available to you through source energy.

So without further ado,

It is that time.

If you haven't rolled out your mat,

Go ahead and roll your mat out and lie down comfortably.

On your back.

Find a comfortable position.

Maybe your legs are wide,

Your arms down by your side relaxed.

Soften your eyes and close them gently.

And allow that to shift your attention from the outside world to your inner world.

It's time to become interested in what's happening in the body.

It's time to notice any thoughts arising in the mind.

It's time to let that go.

Let go of tension.

Let go of stress.

Bring your awareness to now.

Bring your awareness now to your body.

What does it feel like today?

Bring your awareness to your breath.

Let it move freely through you.

As though you're not doing the breathing,

But the breathing is being breathed through you.

Slow it down now.

Long,

Satisfying inhales.

Long,

Rejuvenating exhales.

Feel your body completely relax and surrender.

Stay focused on my voice,

On the breath,

On the body.

Calm breath in.

Calm breath out.

Breathing in,

You draw in the nourishment of the universe.

Breathing out that which you need to let go of.

Just let it go.

And on your next inhale,

Bend your right knee.

Bring your right foot to the outer edge of your mat.

And on your next inhale,

Bend your left knee.

Draw your left foot to the outer edge of your mat.

Knees are wide.

Bring your arms out wide now to a T or a cactus.

Take a full deep breath in through your nose and as you open your mouth,

Say ah.

Inhale deeply.

Exhale gently,

Bring both knees over to the right nice and slow.

On your inhale,

Gently draw those knees back up through center.

And on your long exhale,

Let both knees come over to your left.

Inhale,

The knees come through center.

And exhale again to the right.

This time we'll hold for a breath in and out.

Let this shape relax your hips.

Inhale,

Knees up through center.

And as you exhale,

Send both knees over to your left and hold there now for a breath in.

Breath out,

Soften.

On your inhale,

Draw your knees back up through center and then with your mindful breath,

Go ahead and at your own pace,

Windshield wiper those knees back.

And forth.

Nice and easy and slow,

Feeling good.

And then we'll find our way back through center,

Find stillness and allow your knees to come in towards each other now.

In this constructive rest,

Bring your right hand to your belly,

Your left hand to your heart.

Tune in first to this beating of your own heart.

Steady,

Strong.

Feel the breath move the belly up and down.

Slow,

Steady,

Calm breaths as you allow tension to melt away.

Let it rain,

Let it melt away.

Lay down your sorrows.

And draw in a fresh,

Nourishing breath.

Reach down with your hands now and guide your knees ever so gently in towards your chest.

And as you draw them gently in towards the chest,

Begin to create movement with the knees.

Circle out the knees gently in a way that feels organic and amazing.

Just filling in to the hips.

Once you've circled out your knees a few times in one direction,

Come through center and then circle out your knees in the opposite direction.

Slow,

Steady,

With grace and ease.

And then slowly create stillness,

Pull those knees in towards your chest,

Give yourself a hug,

Tell yourself thank you for arriving on your mat today to take care of your own healing.

Which isn't your birthright,

It is yours.

Wholeness,

Healing.

Now let go of your knees and allow your feet to extend up towards the sky.

And then reach your arms up over your head.

With your legs up the wall towards the sky,

Begin to circle out your ankles in any direction.

And then with your arms over your head,

Go ahead and circle out your wrists at the same time.

You don't have to worry too much about which direction and evening out just let it move and flow.

And then find stillness and extend your fingers wide,

Point your toes up towards the sky,

Take a deep breath in.

Exhale,

Close the fingers into a fist and flex your toes.

Inhale,

Extend the fingers,

Extend the toes,

Reach and stretch.

Exhale,

Close the fingers,

Close the toes.

Do that a few more gentle times,

Letting the toes,

The feet,

The hands,

The wrists relax.

Feeling the nice flow of generous healing blood coming out of the toes into your heart and to your brain.

Say that with me now,

Deep breath in.

Open mouth,

Sigh it out,

Gently draw those knees back in towards your chest.

And then exhale gently,

Let your feet come back to the mat.

Bring the soles of your feet together and extend your feet open wide.

Suta Baddha Konasana.

Arms out wide once again or right hand to belly,

Left hand to heart.

Feel the energy moving through the body.

Be open to receive the healing,

The light.

Full breath in,

Full breath out.

Let's do that one more time,

Inhale.

Say ahhh.

Alright,

Now's the time to relax and get comfortable.

Extend your legs out long on your mat.

They can be as open wide as feels comfortable.

Let your toes flop.

Grab your blanket,

Grab your pillow.

It's time to settle in and relax.

Arms down by your side.

Open,

Relaxed.

Eyes closed gently now.

Bring awareness to the body.

Feel a humming,

Cooling,

Vibrant sensation.

Relax a little more.

It's time for our breathing exercise now that we've calmed your body and created a nice energy,

A nice flow.

Let's calm the mind with the Shatali breath.

When I cue you,

You will breathe in through the nose,

Calm,

Full to maximum capacity and softened at the top.

And then as we exhale,

You'll purse your lips like you're blowing out through a straw.

And you'll blow a nice cool stream of air out through the lips.

Letting go of steam,

Letting go of anger,

Frustration.

So just take a calm breath in and out now to prepare.

Empty it all out and then prepare for the inhale.

Breathe deeply in through your nose.

Expand the belly,

Expand the chest.

Hold at the top and soften.

Purse your lips now and as you exhale,

Blow gently out through the mouth like you're blowing through a straw.

Totally and completely expel the air and soften at the bottom.

Inhale,

A nice calm,

Deep breath in.

Breathe deep.

Pause,

Relax at the top,

Relish in it and then exhale,

Let it go.

Soften and be OK to be empty for a moment.

Inhale,

Deep breath,

Draw in love and light and healing.

Pause and soften.

Exhale calmly through the mouth.

Let go of the hot.

Let go of the steam.

Bring cooling energy to the body.

Soften.

You have two more rounds of breath right here.

Enjoy at your own pace.

Breathe in.

Breathe out.

Softly,

Softly,

One more.

It's time to release the cooling breath now.

It's time to now just take calm breaths in and out through your nose.

Soften.

Relax.

Stay awake and aware,

Connected to my voice.

Bring awareness to that space between the eyebrows center.

Soft focus,

Inward gaze.

Allow yourself to be at ease and to soak up this moment of relaxation.

Allow the body to settle.

Allow the mind to settle.

Like the snow,

A snow globe coming to a stop.

Soft breaths in and out.

Surrender to this moment.

This beautiful healing moment.

And now imagine.

Imagine you are lying outside.

On a beautiful,

Lush,

Green meadow.

Soft.

Comfortable.

Cool Mother Earth.

Nourishment and steadiness and calmness.

And now turn your inner gaze up towards the night sky above you.

Sense and feel the depth of the night sky.

Let it bring a sense of wonder.

One of comfort and awe.

Begin to see the stars as they begin to light up the dark night sky.

Bright.

Shiny.

Little balls of light twinkling above you.

Endless and vast.

The universe expands before you.

And now notice the fullest,

The brightest,

Biggest moon begins to rise in the sky.

Watch it as it lights up the night sky.

Bright.

Brilliant.

Cooling light.

It's bright and luminous and cooling light shines down upon you.

You take in the light of this wondrous phenomenon.

Ask in this cooling,

Soothing,

Healing light.

Allow and feel the cool light as it rests down upon your skin.

Let it soothe,

Tingle.

Imagine the light is being absorbed into the body now.

Allow it to sink in to the skin.

The healing white light penetrates the muscles.

The bones.

The organs and tissues.

The light goes deeper and deeper.

Until it is accepted and enjoyed by each and every cell of your entire body.

Every single cell is lit up with healing light.

Vibrant.

Rejuvenated.

Your body vibrates and hums with this cooling,

Bright white light.

Now imagine pathways of light.

These pathways can begin at the feet.

Running through the body.

Follow that white light up the legs.

Along the spine.

All the way up to the head.

To your brain.

Now the moving light as it circles and penetrates this amazing mind of yours.

Allowing it to be soothed and healed and relaxed.

The white light is moving energy,

Bringing balance and healing.

Begin to tune into the flow of the light as it moves.

Imagine moving pathways of light from the top of the head along the face as it relaxes.

Down the throat.

Soothing.

To the chest and heart center.

Lighting up the inside out the chest,

The shoulders,

The arms.

Moving that light through.

It moves down the belly.

The pelvis,

The front of the thighs,

Down to the toes once again.

These pathways of light circling now back up along the side,

The back side of the body.

Down the front side of the body.

Letting go of any blockages,

Bringing healing and light and cooling energy.

Soak it in.

The light,

The energy,

The healing.

Loving,

Healing light.

The movement of the light begins to slow down now and settle.

Like snow settling to Mother Earth,

The light settles into your being,

Your body,

Your mind,

Your soul.

The glowing body of light.

Become quiet and bright.

Notice the stillness.

Notice the calming sensation.

Receive the nourishment of the light.

And as you breathe calmly,

Relaxing into the light.

The light begins to expand beyond the physical body.

Until it begins to expand even brighter,

Outward from each cell,

From your being.

Like a cloud,

Body begins to float on this cloud of light,

Love,

Comfort.

Soft and fluffy,

You're relaxed and at ease and safe.

Feel your body get light as the cloud floats up to meet the night sky.

You float by stars.

A full healing moon.

Past planets.

Floating free through Milky Ways into galaxies beyond.

Free to feel good in this moment.

At peace and at ease.

Rest in this peaceful awareness.

Take a few moments in silence to soak it in.

In this relaxed,

Expanded state of being.

Be open and willing to receive these healing,

Loving intentions.

I am whole and complete at my truest essence.

I am whole and complete at my truest essence.

I believe in the ability to heal body,

Mind and spirit.

I believe in the ability to heal body,

Mind and spirit.

The silent,

Still light of my innermost being radiates outward,

Healing me and the world.

The silent,

Still light of my innermost being radiates outward,

Healing me and the world.

I am peaceful,

I am calm,

I am healing,

I am light and love.

I am peaceful,

I am calm,

I am healing,

I am light and love.

Slow and steady,

Calm breaths.

Peaceful,

Light,

Free.

All is well.

Rest,

Relax and joy.

All is well.

Bring awareness now back to the breath.

Once again,

Without any force,

Allow the breath to be as it is.

Find gratitude for the breath of life,

For this opportunity to be alive.

Each breath is precious.

Each moment of awareness is precious.

Bring awareness into the body now.

Feel your body once again.

Find gratitude in this moment for this physical body,

This miracle,

This vehicle of learning and transformation.

Thank you.

Come back now.

Descend back to earth on that fluffy white cloud of light.

Feel nourished and whole.

Believe in the healing that you are receiving from the universe.

Feel good.

Allow a soft smile to spread across your lips.

Reawaken now slowly to your body.

Take your time and perhaps some gentle movement to the fingers and the toes.

Maybe gently roll out the wrists and the ankles.

Sway your head from side to side.

If it feels good for you now,

Take a full body stretch with your arms overhead and your toes reaching and take up space and expand and feel good.

And then bend the knees and roll over onto your right hand side.

Take a moment here to pause and shift back to this new day.

May you take this peaceful calm center off the mat and into the rest of your day.

That is where the true yoga lies.

Gratitude for this opportunity to connect mind,

Body and soul as one together in unity across the nations,

The world.

Gently now press yourself upright to seated cross your ankles sit up tall.

Feeling renewed for your day.

I honor you.

I'm honored to have been your guide through this practice,

This healing practice of yoga nidra.

You can come back to any time.

I hope is that you will receive radical healing and light in your life.

Only love is real.

May we shine bright together.

To unify and sealing this practice.

Let's take a deep breath in together and house,

Sweep your arms up over your head,

Bring your palms to touch up overhead pause.

And as you exhale,

Bring your hands to your heart center and bow your head.

I honor that place in you.

That is love and light and healing,

Joy,

Peace.

When you are in that place in you.

I am in that place in me.

We are one.

And the same.

Mustang.