Welcome to this Loving-Kindness Yoga Nidra session.
My name is Ashley and today we'll journey together into a space of deep relaxation and heartfelt compassion,
Blending the restorative practice of Yoga Nidra with the transformative power of Loving-Kindness or Metta Meditation as it's also known.
This practice will help you relax profoundly whilst cultivating an expanse of love and compassion for both yourself and for others.
Begin now by finding a comfortable position,
Lying down on your back with your arms resting by your side.
Ensure that you are warm and fully supported,
Perhaps using some extra blankets and pillows to make yourself as comfortable as possible.
It's worth making that extra effort to ensure that you are completely warm,
Comfortable and supported in your Yoga Nidra cocoon.
Now see if you can get yourself 5% more comfortable.
Good,
That's right.
And let's start by taking a few deep breaths,
Inhaling deeply through your nose,
Filling your lungs completely and pausing at the top,
And then exhaling slowly through your mouth,
Releasing any tension.
With each breath,
Allow yourself to sink deeper into relaxation,
Feel your body becoming heavy and your mind becoming still,
And know that you are in a safe space where you can fully let go and immerse yourself in this practice.
Now,
Bringing your awareness gently to the toes of your right foot,
Feeling each toe 1,
2,
3,
4,
5,
Allowing any tension to melt away,
Moving your awareness to the sole of your right foot,
The arch,
The top of the foot,
And the ankle.
Imagine a wave of relaxation flowing through these parts,
Releasing all tension,
Shifting your awareness up to your right calf,
Shin,
And knee.
Feel the muscles,
Bones,
And skin relaxing.
Let a wave of relaxation move up through your right thigh and all the way up to your right hip,
Feeling your entire right leg becoming heavy and deeply relaxed.
Now,
Bring your awareness to the toes of your left foot,
Feeling each toe individually 1,
2,
3,
4,
5,
Releasing any tension,
The sole of the foot,
The arch,
The top of the foot,
And the ankle.
Let a wave of relaxation flow through,
Soothing and relaxing.
Bring your awareness to your left calf,
Shin,
And knee,
And feel a deep relaxation spreading,
Releasing all tension,
Moving up through your left thigh and up to your hip,
Feeling your entire left leg becoming heavy and deeply relaxed.
Now,
Focus on your pelvis and hips,
And feel a wave of relaxation spreading through this area,
Releasing any tension,
And move your awareness to your lower back and abdomen.
Feel your organs relaxing,
Your stomach softening,
And shift your attention to your upper back and chest.
Feel the muscles around your spine relaxing,
And your heart space opening.
Allow your shoulders to melt into the floor,
Releasing all tightness.
Move your awareness to your right hand,
Feeling each finger 1,
2,
3,
4,
5,
Palm of the hand,
Back of the hand,
Wrist.
Let a wave of relaxation move up through your forearm,
Elbow,
Upper arm,
And shoulder.
Feel the entire right arm becoming heavy and deeply relaxed.
Bring your attention now to your left hand,
Feeling each finger 1,
2,
3,
4,
5,
Palm of the hand,
Back of the hand,
Wrist.
Feel the entire left arm becoming heavy and deeply relaxed.
Focusing now on your neck and throat,
Allowing any tension to loosen and flow away.
Bring your awareness to your jaw,
Your cheeks,
Your mouth,
And nose.
Feel your eyelids becoming soft,
And all the little intricate muscles behind your eyes relaxing deeply.
Letting your forehead relax,
And feel that wave of relaxation flowing all over your scalp.
Bringing your awareness now to your brain,
Visualize the left hemisphere relaxing,
The center of logic and reason calming.
Now feel the right hemisphere,
The center of creativity and intuition,
Becoming relaxed and peaceful.
Allowing your entire brain to relax,
Bringing your whole being into a state of deep tranquility.
Now gently shift your awareness to your breath,
Your already happening breath.
Observe the natural rhythm of your breathing without trying to alter or change it in any way.
Feel the cool air as you inhale,
And the warm air as you exhale.
With each breath,
Feel yourself sinking deeper and deeper into relaxation,
Stillness,
And peace.
Allow your breath to be your anchor,
Grounding you in the present moment.
And if your mind begins to wander,
Gently bring it back to your breath,
Feeling the rise and fall of your abdomen with each inhale and exhale.
As we now take a journey into the ancient art of Metta,
Or it's also known as Loving Kindness Meditation,
Just imagine now a warm golden light at the center of your chest,
Your heart space,
Your heart chakra.
This light represents love,
Compassion,
And kindness,
And just feel it growing warmer and brighter with each breath.
As you imagine breathing in and out of your heart space,
With this beautiful warm glow emanating from your heart space,
We now repeat phrases silently inside,
Directing them towards your own heart.
May I be happy.
May I be well.
May I be safe and protected.
May my heart and mind awaken and be free.
Feel these words deeply,
Letting the warmth of the golden light fill your heart.
And allow this feeling of loving kindness to expand,
Filling your entire being.
Now,
Bring to mind someone who you love deeply,
And I'd like you to picture them clearly in your mind's eye,
And you're going to direct these same loving kindness phrases to them.
Feeling this warmth building in your heart space,
This golden light,
Speaking silently inside directly to this person that you love deeply.
May you be happy.
May you be well.
May you be safe and protected.
May your heart and mind awaken and be free.
Feel the warmth of the golden light expanding to encompass this person,
Enveloping them in love and compassion.
Now,
I'd like you to bring to mind someone who you feel neutral about,
Perhaps an acquaintance or a colleague,
And I'd like you to visualize them clearly.
This love you've been cultivating,
This golden light streaming from your heart space,
You're going to direct these loving kindness phrases to them,
Speaking silently inside.
May you be happy.
May you be well.
May you be safe and protected.
May your heart and mind awaken and be free.
Allow this golden light to expand further,
Including this person and its warmth.
Now,
I'd like you to bring to mind someone who is difficult to send love to,
Someone you may have conflict or tension with.
Now,
This can be challenging.
Maybe don't pick the most difficult person in your life,
Someone who you feel safe picturing in your mind's eye,
Visualizing them clearly,
And you're going to direct these loving kindness phrases to them.
With your heart space beaming with this golden light,
This golden warmth of love.
May you be happy.
May you be well.
May you be safe and protected.
May your heart and mind awaken and be free.
Feeling this golden light expanding even further,
Encompassing this person with compassion and understanding.
Finally,
We will be extending this loving kindness to all beings everywhere.
Just imagine this golden light radiating out from your heart space,
Filling the entire world with love and compassion.
Breathing directly again from your heart space,
Silently inside.
May all beings be happy.
May all beings be well.
May all beings be safe and protected.
May all beings' hearts and minds awaken and be free.
Beginning to bring your awareness back now to your breath.
Feel the gentle rise and fall of your abdomen with each inhale and exhale.
And notice all the different sensations in your body.
Feeling the surface beneath you and the points of contact with the ground.
And ever so gently begin to wiggle your fingers and toes,
Bringing small movements back to your body.
And when you're ready,
Stretch your arms overhead and take a deep,
Refreshing breath in.
And as you exhale,
Slowly roll onto your right side,
Taking a moment to rest in a fetal position.
That's right.
And when you feel ready,
And not a moment before,
Gently press yourself up to a comfortable seated position.
Keep your eyes closed and take a moment to notice how you feel.
And bring your hands up to your heart,
And bowing your head slightly in gratitude for this time that you've taken for yourself.
Thank you so much for joining this Loving Kindness Yoganidra session.
May the love and compassion that you've cultivated here continue to grow and flourish in your life.
Carry this feeling of peace and kindness with you,
Spreading it to everyone you meet.
Namaste.
