Hello friends and welcome to this yoga nidra for healing.
Yoga nidra is sleep with trace awareness.
Today all you need is a yoga mat or comfortable place to lay down and some pillows and blankets.
And that is all you need.
If you're fine,
Your body is needing some movement or your mind is racing,
I highly encourage you to just press pause on this video,
Go watch one of my gentle yoga flows,
Get the body moving a little bit,
Get the breath moving a little bit and come back to this flow once you've moved your body and come to calm the racing thoughts just a little bit.
To begin,
This practice also includes what's called a sankalpa.
A sankalpa is a heartfelt intention said in the positive tense as if it's already happened.
It can be helpful to just again pause the video and think about your sankalpa before we begin.
Some examples of sankalpas are I am whole,
I am well,
I am healing,
I am being healed,
I am safe,
I am at peace.
So take a moment and just think about something that fits you even if it's one of those phrases.
Feel free to pause here and start here or if you already know,
Let's begin.
So come into your comfortable place.
It can be helpful to actually double up your yoga mat to make it more comfortable.
You can lay a towel or blanket underneath you.
If you know you have a lot of aches and pains,
You can also do this in bed,
But just be mindful that you stay awake because yoga nidra is sleep with trace awareness.
So we don't want to actually fall asleep.
So I have my yoga mat here set up and I'm gonna show you two positions that we can practice yoga nidra in.
The first is a traditional corpse pose.
So just grab one pillow to lay your head down.
And then if you have a bolster,
This can be really helpful to go underneath your knees or you can just fold up another pillow in half and put that underneath your knees.
And I will show you how to set up for corpse pose to do yoga nidra.
So just placing your pillow back at the back of the mat,
Your bolster or your folded up second pillow underneath your knees,
And just come to extend long out on your back.
And then it can be helpful to place a blanket on top of you if you know you're prone to be cold.
Or if you're hot,
You don't need a blanket.
Just whatever helps you feel comfortable.
You'll feel the feet just splay out to the side and you'll just want to do a little check in that your feet aren't too far wide out,
Too close together.
And then your hands can come to rest open at your sides.
We don't want the hands touching the ground because we want to remove any stimulus.
So this is the traditional pose,
Corpse pose,
Or shavasana for yoga nidra.
Some people would enjoy an eye pillow here,
But sometimes that can get a little heavy since we'll be here for about 45,
50 minutes.
If just laying here already,
You know you're uncomfortable,
You're feeling your sacrum uncomfortable on the ground or any tingling or numbness in the legs,
Just readjust yourself,
Add any pillows where feels necessary.
Fluff your head pillow if you need to.
You have a toe sticking out,
Make sure it's covered.
Adjust the temperature in the room.
Just make yourself completely comfortable.
If this is still not comfortable or if you're pregnant and this doesn't feel good in your body,
We can do what's called sideline.
So all you'll do is take your second pillow,
Place it between your knees,
Come onto your side and you'll want to grab a third smaller pillow or just a rolled up a blanket.
And you're going to put it right at the top of your hip bone in your rib cage,
Just where that little curve comes up on the side of the body.
You're going to extend that bottom arm on your left side and then your right hand can come to just rest on the top of that top hip and then palm just facing down and you can bend the elbow here.
And then you'll just want to check in that your neck's not curling down or too far back,
But just finding a nice alignment with your spine here.
And you can adjust this bottom pillow.
It's not necessary down here,
But it can just help the hips and the rib cage not feel so much pressure.
So this is a good option.
I particularly love yoga nidra in this posture when I'm in a lot of pain and can help me relax really well.
So whatever position you find yourself in,
Whether you're corpse or sideline,
Let's begin.
Eliminate any movement,
Conscious or unconscious.
Once the practice of yoga nidra begins,
Remember that you're about to practice yoga nidra,
Psychic sleep.
You only have to maintain awareness of hearing and feeling.
The body relaxes,
But the mind remains awake.
Relax the whole body completely.
Make any final adjustments.
Stay to yourself,
I choose to remain awake and aware throughout the practice of yoga nidra.
Take a deep breath,
Take a deep breath.
And as you breathe in,
Feel coolness and calmness spreading throughout the body.
And as you breathe out,
The cares and worries flowing out of the body,
Flowing out of the mind.
Continue to listen to the voice of the speaker.
Become aware of the body and relax yourself completely.
Feel that the legs are relaxed,
The trunk,
The head,
The arms,
And hands.
Relax yourself mentally,
Relax yourself physically.
Relax yourself by breathing normally,
Observing the breath as it moves between the nose and navel,
Awareness of natural breath.
Do not force,
Do not alter the rhythm of your natural breath,
Awareness of the nose to the navel.
Breathe and feel yourself becoming more relaxed than before.
You're going to practice yoga nidra.
Remember that you're going to practice yoga nidra.
During the practice of yoga nidra,
You're encouraged to sink into stillness,
To keep the eyes closed and to deepen your concentration.
You're invited to deepen your visualization and experience,
Which is being evoked during the practice of yoga nidra.
Yoga nidra has now begun.
Become aware of the external environment.
Listen to the sounds around you.
Remain completely still.
Your ears are like a microphone,
Which can pick up all the sounds within range.
Move your mind from sound to sound,
Just listening to the sounds.
After you have listened to a sound,
Become aware of the next sound.
Do not have to identify the source of the sound.
Just listen to the sound itself.
Complete awareness of the external environment by listening to the sounds around you.
Listen to the furthest sound first.
Extend your mind.
Extend your awareness to its maximum.
Become aware of the furthest sound.
Become aware of the closest sound.
The closest sound is not the sound you can hear in the room,
But the sound of your breath,
Your heart,
The sound of your blood flowing through your arteries and veins.
Deepen your perception of the sound in your body.
Try to listen to the sound of your own breath.
Become aware of the sound of breathing by focusing your attention on the process of natural breathing.
Feel the expansion of the whole body as you breathe in and the relaxation of the whole body as you breathe out.
Experience the expansion of the body as you breathe in and total relaxation of the body as you breathe out.
With each inhalation,
The body expands more and more.
With each exhalation,
The body relaxes more deeply.
Observe the sound of breathing.
Experience the sound of breathing.
At the same time,
Experience the expansion of the body as you breathe in.
The body expands just like a balloon filled with air.
The more air goes in the balloon,
The more it expands.
Similarly,
Feel the expansion of the body,
But continue to allow your breath to be normal.
Experience the expansion of the body with inhalation and relaxation of the body with exhalation.
Sankalpa.
State your sankalpa now.
Examples of sankalpa could be,
I am the silent witness,
I am safe or I am relaxed.
Remember to be consistent,
Keep the sankalpa the same.
Use the same phrase,
Intensity and attention with the sankalpa.
Repeat to yourself your heartfelt desire,
The resolution three times with feeling and awareness.
You can be certain that the sankalpa will come true if there is feeling,
Simplicity,
Faith and awareness.
Just to know that your sankalpa has already been received.
Now we're going to rotate the consciousness through different parts of the body.
Move your consciousness around the body as cued.
Do not remain focused on any part,
But allow your mind to move freely from one part to the next.
Right hand,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right side body,
Right waist,
Hip,
Right arm,
Right arm,
Right arm,
Right arm,
Right arm,
Right arm,
Right arm,
Right arm,
Right waist,
Hip,
Thigh,
Knee,
Calf muscle,
Shin,
Ankle,
Heel,
Sole,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The right whole side of the body sweeping up from the toe all the way up to the head,
Sweeping down the right side of the body,
Sweeping up the whole right side of the body,
Sweep down,
Sweep up,
Awareness of the whole right side of the body.
Now bring your attention to the left side.
Left hand,
Thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left side body,
Left waist,
Hip,
Thigh,
Knee,
Calf muscle,
Shin,
Ankle,
Heel,
Sole,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The whole left side of the body sweeping up from the toes all the way to the crown of the head,
Sweeping down the whole left side of the body,
Sweeping up left side of the body,
Awareness of the whole left side of the body.
Now bring your awareness to the back of the body,
Right buttock,
Left buttock,
Right lower back,
Left low back,
Right shoulder blade,
Left shoulder blade,
Entire right side of the back,
Entire left side of the back,
Spine,
Back of the neck,
Back of the head,
The entire back body,
The entire back body,
The entire back body,
Crown of the head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
The eyebrow center,
Right eye,
Left eye,
Nose,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Teeth,
Tongue,
Chin,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Right abdomen,
Left abdomen,
Navel,
The whole trunk,
The whole trunk,
The whole trunk,
The whole front of the body.
Visualize the entire front and side of body in one glimpse.
Visualize the entire back body.
Sweep the entire body.
Feelings and sensations.
Now begin to awaken the feeling of cold in the body.
Feel cold throughout the whole body.
Concentrate on your spinal cord and develop the feeling of cold,
Shivering.
This cold develops gradually and becomes intense,
Leading to gentle shivering in the body.
Become aware of the breath in your left nostril.
Observe the flow of breath in your left nostril and become aware of cold in the body.
Every breath makes your body cooler and cooler.
Concentrate on your left nostril and feel the breath in your left nostril.
With every breath you take in your body,
Experience the sensation of cold.
Concentrate on the throat chakra at the throat center.
Throat chakra is the seed of the cold in the body.
Intensify the experience and feel this cold enveloping the whole body.
Feel cold in your right arm,
Left arm,
Right leg,
Left leg,
In the back,
In the trunk.
Experience this cold sensation in the head.
With each breath in,
Feel the body becoming cooler.
Experience your body becoming colder and colder.
Now concentrate on creating heat around the body.
Develop the manifestation of heat throughout the body.
Become aware of an atmosphere of heat around your body from head to toes.
Feel this heat permeating your entire body.
Observe the breath in your right nostril.
And with each inhaled breath,
Develop the feeling of heat in your whole body from head to toe.
Develop the feeling of heat in the body from head to toe by focusing on the breath in the right nostril.
With each inhale breath,
Intensify the feeling of heat in the body.
Increase your awareness of the heat sensation in the body by concentrating on the solar plexus chakra in the navel area.
From this center you can produce heat and distribute it through the body.
Focus on the generation of heat in the solar plexus chakra,
The navel center,
And the right nostril.
Become aware of the heat which you have created in and around your body.
Now develop the feeling of heaviness in your body.
Awaken the feeling of heaviness in the body,
Each part of your body becoming heavier and heavier.
The right leg,
Develop the sensation of heaviness in the right leg.
Observe the right leg becoming heavier and heavier.
Become aware of the left leg,
Develop the sensation of heaviness in the left leg.
Now feel heaviness in the right arm.
Experience heaviness in each and every pore of the right arm.
Develop the feeling of heaviness in the left arm.
The trunk and the head are getting heavy.
The whole body is becoming heavy.
And as it's becoming heavy,
You're having the sensation of the body sinking into the floor.
Intensify and develop the feeling of heaviness in the body.
Intensify and develop the feeling of the body merging into the floor.
Now develop the sensation of lightness in the body.
Experience lightness in the body,
The right leg becoming light,
The left leg feeling light,
The right arm becoming lighter and lighter,
The left arm becoming light,
The trunk and the head becoming light,
More and more light with every breath.
Light like a feather.
Experience lightness of your body as you deepen the experience of physical lightness.
You'll feel that your body begins to float in air.
Absolute lightness.
Experience total and absolute lightness in your body.
Now we're going to visualize the psychic symbols representing the energetic centers of the pranic body.
We're going to discover the psychic centers or chakras.
Remain awake.
Check yourself and ask,
Are you awake?
Are you sleeping?
Say to yourself mentally,
I am awake.
I am practicing yoga nidra.
Feel the position of each chakra.
Visualize the chakras in the astral body starting from the bottom and progressing upwards.
First is the root chakra situated in the perineum between the anus and genitals.
Concentrate at the root chakra psychic center.
The second chakra and it is located at the sacrum.
Concentrate on the sacral chakra at the base of the spine.
The third is the navel solar plexus chakra found in the spinal cord at the level of the navel.
Focus on the solar plexus chakra.
The fourth center chakra is the heart chakra situated in the spinal cord directly behind the heart and the sternum.
Bring your awareness to the heart chakra.
Throat chakra is the fifth psychic center and is located at the neck.
Concentrate on the throat.
Third eye chakra is the sixth center situated in the brain by the pineal gland.
Focus your attention on the third eye center by breathing back and forth in a straight line from the eyebrow center to the center of the brain.
The bindu is located at the top and back of the head.
Bindu means point of light.
Concentrate on the bindu.
The seventh chakra is the crown chakra at the crown of the head.
Bring your awareness to the crown chakra.
Now as each chakra is named,
Visualize it mentally.
And imagine touching the physical point of the chakra with a flower while hearing the mantra for each chakra.
Root chakra in the perineum.
Lam.
Sacral chakra in the sacrum.
Vam.
Solar plexus chakra behind the navel.
Ram.
Heart chakra behind the heart.
Yam.
Throat chakra at the neck.
Hum.
Third eye behind the eyebrow center.
Hum.
Hear the sound um vibrating through your entire head.
Bindu.
Top and back of the head.
Crown chakra.
Crown of the head.
Once again bring the attention back down to the root chakra.
Really hear the mantra resonating through each psychic center.
Root chakra.
Lam.
Sacral chakra.
Lam.
Solar plexus chakra.
Ram.
Heart chakra.
Yam.
Throat chakra.
Hum.
Third eye chakra.
Om.
Bindu.
Crown chakra.
Crown chakra.
Bindu.
Third eye chakra.
Om.
Throat chakra.
Hum.
Heart chakra.
Yam.
Solar plexus chakra.
Ram.
Sacral chakra.
Vam.
Root chakra.
Lam.
Root chakra.
Lam.
Sacral chakra.
Vam.
Solar plexus chakra.
Ram.
Heart chakra.
Yam.
Throat chakra.
Hum.
Third eye chakra.
Om.
Bindu.
Crown chakra.
Crown chakra.
Bindu.
Third eye chakra.
Om.
Throat chakra.
Hum.
Heart chakra.
Yam.
Solar plexus chakra.
Ram.
Sacral chakra.
Vam.
Root chakra.
Lam.
Root chakra.
Lam.
Sacral chakra.
Vam.
Solar plexus chakra.
Ram.
Heart chakra.
Yam.
Throat chakra.
Hum.
Third chakra.
Om.
Bindu.
Crown chakra.
Crown chakra.
Bindu.
Third eye chakra.
Om.
Throat chakra.
Hum.
Heart chakra.
Yam.
Solar plexus chakra.
Ram.
Sacral chakra.
Vam.
Root chakra.
Lam.
Now concentrate on only your spine lying on the floor.
Imagine you're floating above the spine looking down.
Envision lotus flowers blooming out of each psychic center.
See these lotus flowers clearly as they're described.
Root chakra.
See a dark red yellow lotus with four petals.
Root chakra.
See a dark red lotus with four petals.
Sacral chakra.
See a bright reddish orange lotus with six petals.
Sacral chakra.
See a bright reddish orange lotus with six petals.
Solar plexus chakra.
Visualize a bright yellow lotus containing ten petals.
Solar plexus chakra.
Visualize a bright yellow lotus containing ten petals.
Heart chakra.
See a twelve petal lotus.
Blue.
Heart chakra.
See a twelve petaled blue lotus.
Throat chakra.
Visualize a purple lotus having sixteen petals.
Throat chakra.
Visualize a purple lotus having sixteen petals.
Third eye chakra.
See a gray lotus with two petals.
Third eye chakra.
See a gray lotus with two petals.
Bindu.
Here you see the moon.
Bindu.
Here you see the moon.
Crown chakra.
Visualize a thousand petaled lotus in multiple colors.
Crown chakra.
Visualize a thousand petaled lotus in multiple colors.
Continue looking down at your body and laying on the floor.
Be the witness of your physical body laying in a relaxed position on the floor.
Now begin to visualize a healing light moving through each chakra point in the body,
Rotating out from their point to bring healing to your body.
Feeling in your root chakra the lightness of healing,
The effortness of healing,
The joy of healing your root chakra,
Light,
Healing,
Radiating through your root chakra.
Feeling healing in your sacral chakra,
The lightness of healing,
The effortness of healing,
The joy of healing in your sacral chakra,
Light spreading out,
Healing,
Healing.
Feeling healing in your solar plexus chakra,
The lightness of healing,
The effortlessness of healing,
The joy of healing in your solar plexus chakra,
Feeling the light expand out,
Healing,
Healing.
Feeling in your heart chakra the lightness of healing,
The effortlessness of healing,
The joy of healing in your heart chakra,
The light expanding out from your heart chakra,
Healing,
Healing.
Feeling healing in your throat chakra,
The lightness of healing,
The effortlessness of healing,
The joy of healing in your throat chakra,
Feel the light expanding out from your throat chakra,
Healing,
Healing.
Feel healing in your third eye chakra,
The lightness of healing,
The effortlessness of healing,
The joy of healing in your third eye chakra,
Feel the light expanding out from your third eye chakra,
Healing,
Healing.
Feeling healing in the bindu back of the head chakra,
Lightness of healing,
Effortlessness of healing,
The joy of healing in your bindu,
Feeling light expand out,
Healing,
Healing.
Feel healing in your crown chakra,
The lightness of healing,
The effortlessness of healing,
The joy of healing in your crown chakra,
Feel light expanding out from your crown chakra,
Healing,
Healing.
Now begin to see your astral body,
The color of smoke.
It is less dense than your physical body.
You cannot see through it.
You see your smoky body.
Now see your body as transparent.
It is clear light.
See your cord connecting your transparent body to your physical body at each,
At the navel of each.
Allow your transparent body to float upwards,
Completely light and unaffected by gravity.
Your transparent body can fly to any place you wish and will continue to remain connected to your physical body through the navel cord.
Float and travel freely in your transparent body now.
You are limitless in your transparent body.
Sankalpa,
Heartfelt resolve.
Repeat your Sankalpa.
Repeat your Sankalpa three times with awareness,
Pure intention and trust.
Say the same Sankalpa that you made at the beginning of the yoga nidra practice without changing anything.
Feel your resonance with the Sankalpa and trust that the Sankalpa is already being manifested.
Now enter into the deep stillness of yoga nidra.
Rest in the bliss.
The speaker will resume speaking in 10 minutes.
Thank you.
You are welcome.
You are welcome.
You are welcome.
You are welcome.
You are welcome.
You are welcome.
You are welcome.
You are welcome.
You are welcome.
You are welcome.
You are welcome.
You are welcome.
You are welcome.
You are welcome.
You are welcome.
You are welcome.
Now become aware of the breath,
The natural breath.
Observe the inhalation and the exhalation.
Each inhalation and each exhalation is observed.
Feel the movement of the body at the time of inhalation and exhalation.
Experience the movement of the body at the time of inhalation and exhalation.
Yoga nidra is now complete.
Externalize the mind.
Become aware of the immediate environment.
Visualize the room where you're practicing yoga nidra,
Keeping your eyes closed still.
Mentally visualize the room where your body is laying in corpse or shavasana and practicing yoga nidra.
Become aware of the various objects in the room,
The placement of the different objects in the room.
Visualize the colors of the objects in the room in your mind as if you're taking a picture of the room and you're looking at the picture.
See if you can invoke the smallest details which are stored within you.
Be observant mentally.
Without opening your eyes,
See the room as if you're looking around the room with your eyes open.
Externalize the mind.
Gradually move the toes.
Gently move the toes,
The feet,
The legs,
The fingers,
The hands,
The arms.
Move slowly,
Very gently stretching the whole body,
Letting your arms wiggle and your legs wiggle,
Letting your eyes remain closed still.
Become aware of your whole body.
Become aware of the existence and experience of the physical body.
Stretch the whole body completely.
When you're ready,
Roll to your right side and gently roll up to sit.
Keep your eyes closed.
When you're fully seated and the mind's totally externalized,
Rub the palms against each other and slowly place the palms on top of the closed eyes.
Feel the heat from the palms touching the eyelids.
Feel the warmth from the eyes to the hands,
From the hands to the eyes.
Then remove the hands and open the eyes.
Thank you for letting me be your guide along this journey.
If time allows,
I highly encourage you take the next five to ten minutes in the sacred silence to journal about your experience or at the least enjoy your current state before you enter back into everyday life.
Alright,
Thank you so much friends for joining me today.
If this is something you really enjoyed,
I encourage you to share this with any friends who might need this.
I hope you feel wonderful now.
Thank you so much for practicing with me.
I'll see you next time.
