Yoga Nidra For Healing And Renewal

Okay,

So make sure that you're comfortable now to begin.

If there's anything you can do to make yourself a little bit more comfortable,

Just do any final movements.

See if maybe you can make your body so comfortable that you might even be able to forget that it's there at all.

And just feel the feeling of your body resting into the surface beneath you.

Notice all of the places where your body connects into that surface beneath you.

Feel your body becoming heavier in all of those places.

And bring the awareness to the breath.

And with every exhalation,

Feel the body becoming heavier.

Sinking into the surface beneath you.

With every exhalation,

The whole of the body relaxes even more deeply.

And now move the awareness into the nose.

And feel the gentle flow of the air entering and leaving the nostrils.

And then move to the ears.

And can you feel the flow of the air on the insides of the ears?

And with the awareness inside the ears,

Just observe any sounds that are happening in your environment.

Let the awareness jump from sound to sound without getting too involved in any one sound.

Just notice that those sounds are there.

Just acknowledge them.

And know that their sounds are not going to disturb you.

They can only help you to relax even more deeply.

And now picture yourself in a beautiful,

Quiet,

Safe place in nature.

And see yourself surrounded by all of the natural things that make you feel safe and calm.

Just become aware of the sky above you.

Everything that's around you.

And if there's anything else that you can bring into that environment to make you feel even more safe,

Even more secure,

Even more at peace.

Bring anything you need into that environment.

And as you feel yourself surrounded by all of the things that help you to feel safe and secure,

Feel into your body and feel where you feel that feeling of safety inside your body.

Feel into all of the sensations that come up with the feeling of safety.

And intensify those feelings.

Feel them as vividly as you can.

The feeling of safety,

Security,

Deep peace and well-being.

This is your feeling that you can always come back to at any time if you need to during the practice.

And if you have an intention for your practice today,

Just take a moment to acknowledge that intention.

Whatever it is that's inspired you to show up for the practice today,

Bring that into your awareness now.

Perhaps for healing,

For growth,

For pain relief,

For calmness,

For meditation,

For self-exploration,

Or for a long deep rest.

Whatever your reason for practicing today,

Just become aware of that now and acknowledge it.

And do you have a wider intention?

So if you have an intention for the coming months,

For your future,

Just take a moment to acknowledge that intention.

Perhaps something you want to achieve,

Something you want to bring into your life.

And see that intention or that goal arising vividly.

And feel it or picture it as if it's happening right now.

And we're going to take our journey around the body.

So as the awareness moves from point to point,

You might like to imagine a golden light illuminating each part of the body,

Bringing healing to that part of the body.

And we'll start at the right hand thumb,

Bring the awareness to the right hand thumb.

The right hand thumb illuminated with healing golden light.

And the right index finger.

Move the awareness to the right index finger.

The right middle finger.

The right ring finger.

The right little finger.

The palm of the right hand.

Healing golden light illuminating the palm of the right hand.

The back of the right hand.

The right wrist.

The right forearm.

The right elbow.

The right elbow.

The upper arm.

The right shoulder.

The right side of the chest.

Golden light illuminating the right side of the chest.

The right waist.

The right hip.

The right thigh.

The right knee.

The lower leg.

The right ankle.

The right heel.

The sole of the right foot.

The top of the right foot.

And each of the right toes.

One.

Two.

Three.

Four.

Five.

Bring the awareness to the whole of the right foot.

The whole of the right foot illuminated with golden healing light.

The whole of the right leg.

The whole of the right arm.

The whole of the right side of the body.

And now bring the awareness to the left side.

Rest the awareness at the left hand thumb.

The left hand thumb illuminated with healing golden light.

The left index finger.

The middle finger.

The ring finger.

The little finger.

The palm of the left hand.

The back of the left hand.

The left wrist.

The left forearm.

The left elbow.

The upper arm.

The left shoulder.

The left side of the chest.

The left side of the abdomen.

The left waist.

The left hip.

The left thigh.

The left knee.

The lower leg.

The left ankle.

The left heel.

The sole of the left foot.

The top of the left foot.

Each of the left toes.

One.

Two.

Three.

Four.

Five.

Six.

Bring the awareness to the whole of the left foot.

Golden light illuminating the whole of the left foot.

The whole of the left leg.

The whole of the left arm.

The whole of the left side of the body.

Golden light illuminating the whole of the left side of the body.

And now we'll move the awareness up the back of the body and bring the awareness to the sole of the left foot.

The sole of the right foot.

The sole of the right foot.

The left heel.

The right heel.

The back of the left knee.

The back of the right knee.

The left buttock.

The right buttock.

The spine.

Send the awareness up the whole of the spine.

The left shoulder blade.

The right shoulder blade.

The back of the neck.

The back of the head.

The top of the head.

Golden light illuminating the top of the head.

The forehead.

The left eyebrow.

The right eyebrow.

The eyebrow centre.

The left eye.

The right eye.

The left ear.

The right ear.

The left cheek.

The right cheek.

The nose.

The tip of the nose.

The upper lip.

The lower lip.

The chin.

The nose.

The jaw.

The right collarbone.

The left collarbone.

The space between the collarbones.

The right side of the chest.

The left side of the chest.

The centre of the chest.

The navel.

The lower abdomen.

The left hip.

And the right hip.

The left knee.

The right knee.

The left ankle.

The right ankle.

The whole of the body.

Awareness on the whole of the body.

Healing golden light.

Healing golden light.

Illuminating the whole of the body.

Now bring the awareness to the breath.

As the breath flows in and out,

See that golden light flowing into the body on each inhalation.

And on each exhalation,

Anything that you don't need is carried away with the breath.

As you breathe in,

Healing golden light flows into the body.

As you breathe out,

Anything that you don't need flows out of the body.

And watch that golden light make its way to any parts of the body that need it.

As you breathe in,

The golden light flows into any places that need healing.

As you breathe out,

Anything you no longer need is carried away.

Any pain,

Any tension.

Watch that golden light as it flows into all of the parts of the body that need it.

Watch that golden light flowing into every single part of your body.

So each time you breathe in,

The body is filled with healing golden light.

And each time you breathe out,

Anything that you no longer need is carried away.

Now feel your body becoming very heavy.

Feel the weight of the body against the surface beneath you.

And feel the body becoming heavier and heavier.

Feel the body becoming so heavy that it sinks down into that surface beneath you.

And sinks down into the earth.

Becoming one with the earth.

Intensify that feeling.

Feel it vividly.

The feeling of heaviness in the body.

Heaviness in the body.

Now feel the body becoming very light.

Feel the body becoming lighter and lighter.

Feel the body becoming so light that you float away up into the air.

Into the sky.

Becoming one with the sky.

Intensify that feeling of lightness.

Feeling of lightness in the body.

Is it possible to experience both of those at the same time?

Can you feel the body so heavy that it sinks into the earth?

And so light that it floats away into the sky at the same time?

Can you experience heaviness and lightness in the body together?

Heaviness and lightness together.

And now invite the feeling of anxiety to arise.

The feeling of anxiety.

So to help recall the feeling you might like to remember a time when you felt very anxious.

Or you might just like to let the feeling come by itself.

Feel it inside your body.

The feeling of anxiety.

Observe those sensations as they arise and feel them vividly.

Intensify that feeling of anxiety.

The feeling of anxiety.

And now the feeling of calmness.

Invite the feeling of calmness to arise.

You could remember a time when you felt very calm.

Very at ease.

Might just allow the feeling to come by itself.

Feel it vividly.

The feeling of calmness.

Notice all of the sensations that arise inside the body with the feeling of calmness.

Are you able to experience both of those at the same time?

Can you feel the feelings of anxiety and calmness together?

Can you feel the sensations in your body that arise with the feeling of anxiety?

And the feelings that arise with calmness together?

The experience of anxiety and calmness together.

Anxiety and calmness together.

And now the feeling of worry.

Invite the feeling of worry to arise.

Feel the sensations that come up inside the body with the feeling of worry.

Feel it vividly.

The embodied feeling of worry.

And now peace.

Invite the feeling of peace to arise.

Welcome the feeling of peace.

That knowing that everything is okay.

Feel it vividly.

The feeling of peace inside the body.

The feeling of peace.

And are you able to experience both of those at the same time?

Can you experience the feeling of worry and the feeling of peace together?

Is it possible to experience worry and peace together?

Worry and peace together.

Now see yourself walking along a pathway in the evening time.

The sun is just beginning to set.

And in the sky above you the first stars of the evening are just beginning to sparkle.

You walk along the pathway that leads you to a pool of water.

All around the pool are flowers,

Leaves and all kinds of beautiful plants.

You sit down next to the pool and you pick a flower.

Holding that flower in your hands you become aware of everything that you don't need to bring with you into the future.

Any feelings,

Any events from the past,

Any pain or discomfort.

Put all of those things into the flower.

And then you place the flower onto the surface of the water.

You continue to walk along the path leaving the flower in the pool of water and all that you no longer need to be carrying with you behind you.

The path leads you along towards the entrance of a cave and you stand at the entrance to the cave.

You slowly step inside into the dark cave.

There's just enough light from the setting sun for you to find the place that you want to sit or lie for the night.

As the sun sets it becomes completely dark all around you and you enter into a deep meditation.

The first rays of the morning sunlight enter into the cave you open your eyes and as the sunlight starts to shine into the cave they illuminate your surroundings.

You create a picture for yourself of the life that you want to step forward into.

See yourself living that life however you want to live it.

Free to do the things that you want to do with ease.

See yourself growing welcoming every day.

Living your life with joy and fulfilment.

And if there are any particular things that you wish to bring into your vision anything you want to achieve goals you want to meet feelings you want to feel just bring all of those things into your vision of the coming future.

You step out of the cave as the sun starts to rise up above the horizon.

You feel the morning sunlight shining down onto your body warming and illuminating your body.

You welcome the bright warm warm morning sun.

And now very slowly begin to turn the awareness back out with.

Start to make some small movements with the fingers and the toes.

Feel the breath flowing into your body reanimating the body.

Breath flowing into the chest into the belly.

When you feel ready bring the arms up and out to give yourself a big stretch taking your time there's no rush when you're sure that you're feeling wide awake again slowly blink the eyes open your practice of yoga nidra is now complete.