Deep Healing Yoga Nidra: Restore & Regenerate
This deeply restorative Yoga Nidra is designed to support healing, cellular regeneration, nervous system balance, and recovery from burnout, stress, or surgery. Through guided relaxation, your body shifts from fight-or-flight (sympathetic activation) into the parasympathetic “rest and digest” state — where true recovery begins. In this powerful state, your brain rests deeply, brain waves slow down, and your body naturally releases human growth hormone (HGH), which supports cellular repair, tissue healing, and immune function. All you need to do is lie down and listen — your body will do the rest. This practice is your sanctuary to recalibrate, restore energy, and awaken the body’s innate capacity to heal. Photography by Erna Drion.
Transcript
Prepare for this practice of healing yoga nidra by coming to rest on your back.
Cover yourself with a blanket so that you can remain warm throughout the practice.
Close your eyes.
Take your feet about hip distance apart.
Open the palms of your hands to face upwards.
Adjust the position of your body so that it feels at ease.
Begin by letting your attention notice every sound in your environment.
The sounds outside the room or the house.
The sounds in the room.
The sound of my voice.
The sound of your breath.
Let your attention move from sound to sound without judging.
Just noticing the sounds.
Let your attention anchor on your breath.
Notice the pace of your breath.
The rhythm of your breath.
The depth of your breath.
Notice every subtlety,
Every detail of your breath.
Now bring your attention to your Sankalpa,
Your intention.
Think of something that is very important to you.
Perhaps your dream or your vision.
Something that you would like to manifest in your life.
In your language,
Create a short and simple phrase in the present tense to reflect your Sankalpa.
Memorize your Sankalpa.
Then repeat it to yourself three times.
Now,
Let me take you through a physical body.
Just let your attention move through parts of your body as I name them.
No need to make any movement or think any thoughts.
Simply letting your attention follow my guidance.
Begin by bringing your awareness to the right place.
Right hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of your hand,
Back of the hand,
Wrist,
Forearm,
Elbow.
Upper arm,
Shoulder,
Armpit,
Side,
Waist,
Hip,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Front of the foot.
Sole of the foot,
Right toes,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
All right toes together.
Continue on the left side,
Bring your attention to your left hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of your hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Heel,
Back of the foot,
Sole of the foot,
Back of the hand,
Wrist,
Forearm,
Elbow,
Heel,
Back of the foot,
Sole of the foot,
Back of the hand,
Wrist,
Forearm,
Elbow,
Heel,
Back of the foot,
Sole of the foot,
Back of the hand,
Wrist,
Forearm,
Elbow,
Heel,
Back of the foot,
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Back of the hands,
Shoulders,
Back of the neck,
Back of the head,
Crown of your head,
Bring your attention to your ears,
Your forehead,
Eyebrows,
Eyebrows center,
Eyes,
Nose,
Tip of the nose,
Cheeks,
Jaw,
Lips,
Chin.
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