Healing With Yoga Nidra | Pancha Maya Koshas

Adjust the body so that it's relaxed.

If you can,

Lie on your back where you'll be able to relax without being disturbed.

Use any pillows or other supports under and around the head and the knees to increase your comfort.

You may want to cover yourself with a blanket as the body temps up.

Balance the hips,

Allow the legs to relax and fall out to the edges.

Balance the shoulders,

Relax the arms,

Place the palms up or down depending on what's more relaxing for the shoulders.

You should be able to totally let go.

For maximum benefit,

Please remain awake and alert and focus on the body as the mind relaxes.

Scan your body for any sensations.

Notice if there's one side of the body that feels more pressure than the other or if one side feels longer or shorter than the other.

Bring the awareness into the right leg.

Stretch from the toes to the hip.

Flex the foot.

Become aware of all the muscles in the right leg.

Inhale and raise the leg a few inches.

Exhale,

Relax the leg.

Roll it gently from side to side.

Allow it to rest.

Bring the awareness to the left leg.

Stretch from the toes to the hip.

Flex the foot.

Be aware of all the muscles in the left leg.

Inhale and raise the leg a few inches.

Exhale,

Relax the leg.

Roll it gently from side to side.

Allow it to rest.

Bring the awareness to the right arm.

Stretch from the fingers to the shoulder.

Splay the fingers apart.

Squeeze the hand into a tight fist.

Become aware of all the muscles in the right arm.

Inhale and raise the arm a few inches.

Exhale,

Relax the arm.

Roll it gently from side to side.

Allow it to rest.

Bring the awareness into the left hand and arm.

Stretch from the fingers to the shoulder.

Splay the fingers apart.

Squeeze the hand into a tight fist.

Become aware of all the muscles in the left arm.

Inhale and raise the arm a few inches.

Exhale,

Relax the arm.

Roll it gently from side to side.

Allow it to rest.

Bring the awareness to the buttocks and the low back.

Inhale and squeeze the buttocks,

Feeling the muscles in both sides.

Exhale,

Relax the buttocks and the low back.

Allow them to melt into the support of the floor underneath them.

Bring the awareness to the abdomen.

Inhale and fill the abdomen.

Exhale,

Relax the abdomen.

Feel it soften.

Bring the awareness into the ribs.

Inhale and expand the ribs on all sides.

Exhale,

Relax the ribs.

Bring the awareness into the chest and the lungs.

Inhale as the chest and the lungs expand.

Exhale,

Fill the chest,

The lungs,

And the heart.

Relax.

Notice how the breath is smooth and gentle.

Bring the awareness into the shoulders.

Inhale and gently lift the shoulders and squeeze them toward the front of the body.

Exhale,

Release the shoulders.

Inhale,

Lift the shoulders toward the ears.

Exhale,

Release the shoulders.

Inhale,

Pressing the shoulders into the floor underneath you.

Exhale,

Release the shoulders.

Gently roll the shoulders in circles and allow them to rest.

Observe the neck.

Inhale and slowly bring the chin to the left.

Exhale to center.

Inhale the chin to the right.

Exhale to center.

Inhale the chin up away from the chest.

Exhale,

Release the chin down to the chest.

Gently roll the head in circles.

Allow the neck to find a comfortable position.

Bring the awareness into the face.

Inhale and open the mouth,

Stick out the tongue.

Exhale and close.

Observe the lips,

The cheeks,

And the eyes.

Inhale and squeeze them together.

Exhale,

Relax.

Bring the awareness into the space between the two eyebrows and the forehead.

Inhale and raise the eyebrows and squeeze the forehead.

Exhale,

Feel an imaginary hand soothe away any lines in the forehead.

Allow the whole face to become smooth.

Observe the body as it becomes heavier with relaxation.

When we breathe,

Along with the air,

We take in vital energy.

In the next stage of relaxation,

We'll use the intentional breath to send this vital energy into and between the cells to remove any tension.

By taking deep,

Full inhalations,

We have the power to release stress and congestion on the exhalation.

Feel the body becoming very heavy with relaxation.

Thoughtfully guide the mind to image or experience each area of the body while directing the deliberate breath to invite tension and discomfort to melt away.

Inhale deeply.

On exhalation,

Send the breath into the toes,

The soles of the foot,

Tops of the feet,

The ankles.

Inhale deeply,

Exhaling to the shins,

The calves,

The knees.

Inhale deeply,

Exhaling to the fronts of the thighs,

The backs of the thighs,

And the hips.

Allow the breath to replace any tension or discomfort in the legs.

Let the breath return to normal.

Observe the feet,

Legs,

And hips as they become heavy with relaxation.

Inhale deeply.

On exhalation,

Send the breath into the fingers,

The backs of the hands,

The palms of the hands,

And the wrists.

Inhale deeply,

Exhaling to the forearms and the elbows.

Inhale deeply,

Exhaling to the upper arms and shoulders.

Allow the breath to replace any tension or discomfort in the arms and shoulders.

Let the breath return to normal.

Observe the hands,

Arms,

And shoulders as they become heavy with relaxation.

Notice how the limbs feel heavy and weigh down the rest of the body.

Inhale deeply.

On exhalation,

Send the breath to the buttocks,

The pelvis,

And the pelvic organs.

Inhale deeply,

Exhaling to the abdomen.

Give the abdominal organs permission to relax.

Inhale deeply,

Exhaling to the chest,

The lungs,

And the heart.

Inhale deeply,

Exhaling to the throat.

Allow the breath to return to normal.

Observe the front of the body as it becomes soft with relaxation.

Inhale deeply.

On the exhalation,

Send the breath to the lower back and spine,

One vertebrae at a time.

Inhale deeply,

Exhaling to the middle of the back and spine,

Touching each muscle and nerve.

Inhale deeply,

Exhaling to the upper back and spine,

Filling the space between the shoulder blades.

Inhale deeply,

Exhaling to the neck and the base of the head.

Allow the breath to return to normal.

Observe the back as it releases deeper into the floor underneath you.

Inhale deeply.

On the exhalation,

Send the breath into the jaws,

Soften the chin,

Make space in the mouth.

Inhale deeply,

Exhaling to the lips and the teeth.

Separate the teeth,

Relax the tongue in the mouth.

Inhale deeply,

Exhaling to the cheeks and the nose.

Relax.

Inhale deeply,

Exhaling to the eyes,

The eyelids,

And the space behind the eyes.

Allow the eyes to soften deep into the sockets.

Inhale deeply,

Exhaling to the forehead and the temples.

Relax.

Inhale deeply,

Exhaling to the sides of the head,

The ears,

And the space between the eyes.

Inhale deeply,

Exhaling to the entire scalp.

Invite the whole head to release.

Allow the breath to return to normal.

And all the skin on the face to soften.

Inhale deeply,

Exhale to the mind.

Allow the movement of thoughts to relax.

Observe the body.

Notice if there's any part that does not feel completely relaxed.

Go back to that part.

Inhale.

On the exhale,

Encourage that area to relax.

Notice how heavy the body has become.

Let go even more,

Knowing you can move at any time,

But choosing not to.

Observe the gentle,

Natural breath without controlling it.

Notice how still the breath becomes as the body relaxes.

Witness the smooth,

Gentle breath going in and out of the still body.

Be aware of any movement of thoughts going in and out of the still body.

Give the mind permission to relax.

Guide the gentle breath to remove any subtle tension,

Thoughts,

Or feelings in the feet.

Gently brush the ankles,

The lower legs,

Touch the knees,

The thighs,

Fill the hips.

Relax.

Guide the gentle breath to remove any subtle tension,

Thoughts,

Or feelings in the hands,

Brushing the wrists,

The lower arms,

The elbows,

The upper arms.

Let go of anything you're still holding on to.

Fill the shoulders with the gentle breath,

Releasing any burdens.

With the gentle breath,

Touch the buttocks and the pelvis,

Embrace the organs.

Allow the abdomen to fill and soften with a gentle breath.

Touch the chest with a gentle breath.

Release any pain or hurt from the lungs.

Surround the heart with healing energy.

Brush the throat with a gentle breath,

Releasing any unsaid words.

Relax.

Send the gentle breath to the base of the spine.

Allow it to slowly come up to the middle and upper spine.

Fill in the space between the shoulder blades and behind the heart,

Releasing any sadness.

Invite the neck to open as a connection between the heart and the head.

Release any conflict between the thoughts in the head and the feelings in the heart.

Observe and note them without judging.

Gently relax the jaws,

The cheeks,

The eyes.

Soften the eyes and look inward.

Release any unpleasant sights and bring a peaceful inner vision.

Relax the eyelids,

The forehead,

And the ears.

Draw all the senses further inward.

Release the entire scalp.

Massage the brain with relaxation.

Observe the last bit of tension,

Leaving the body through the top of the head.

Allow the soft breath to touch the mind.

Let all the subtle thoughts relax.

Keep the awareness in the natural breath.

Let the breath be the bridge between the body and the mind.

Each inhale relaxes the body more than the one before.

Each exhale quiets the mind more than the one before.

Observe the slow,

Subtle breath.

As it enters,

Bring oxygen and healing energy.

As it leaves,

Feel yourself letting go of thoughts,

Feelings,

And tension.

Notice the feeling of lightness and detachment from the body and the mind in all worldly cares.

Begin to go further within,

To look for the place of stillness,

Peace,

Joy,

Bliss.

Whatever you would like to call it,

The place of ultimate relaxation.

Your true self.

Find that place and rest there in comfort and contentment until you hear my voice again.

Let the body be the bridge between the mind and the mind.

Let the mind be the bridge between the mind and the mind.

Let the mind be the bridge between the mind and the mind.

Let the mind be the bridge between the mind and the mind.

Let the mind be the bridge between the mind and the mind.

Slowly and gently bring the awareness back to the breath.

Observe it for a moment.

Begin to increase the inhalation.

Feel the energy entering with the breath and awakening the body.

Observe the body recharging with fresh,

Nurturing energy.

As we gradually relax the body,

We'll slowly awaken it.

Inhale and feel the breath come through the top of the head.

Guide it through the scalp,

The neck.

Let it flow down the length of the spine.

Bring the breath back up the front of the body,

Touching all the vital organs.

Send the breath into the throat and the face.

Let it divide into each of the shoulders,

Going down the arms and out the fingers.

Feel the pelvis with the breath,

Sending it through the legs and out the toes.

Begin to bring subtle movement back to the body,

The eyes still closed.

Roll the eyes underneath the eyelids.

Wiggle your nose.

Move the tongue in the mouth.

Open and close the jaws.

Gently lick the lips.

Turn the corners of the mouth into a smile.

Your eyes still close,

Image or experience the room around you,

The floor,

The walls,

The ceiling.

Bring the awareness back into the body.

Gracefully awaken the limbs,

Wiggling the fingers,

Rotating the wrists.

Image or experience your feet,

Wiggling the toes,

Rotating the ankles.

Notice how deeply relaxed the body is,

Even when you're awake.

Observe the quiet of the mind.

With the eyes still closed,

Slowly roll to one side of the body and pause.

Take as much time as you need here.

Just remember how you felt before the relaxation and how you feel now.

Allow this awakened feeling of energy and relaxed awareness to stay with you and share it with everyone you see.