Yoga Nidra For Self Love And Acceptance
This Yoga Nidra session is designed to help you connect with your body's innate wisdom, and cultivate compassion, self-love and acceptance. We will journey into deep relaxation and inner peace, accompanied by the sound of soothing ocean waves.
Transcript
Hello,
My name is Didem.
Welcome to this practice of Yoga Nidra.
Yoga Nidra is an effortless guided meditative practice and the first step of this practice is to ensure the physical body feels completely supported,
Held and relaxed.
I now invite you to find a quiet and comfortable place where you can rest so deeply.
Before we begin,
Take your time to set up your Yoga Nidra nest.
Perhaps you can reach for a pillow under your head,
One under your knees or even pillows to support the forearms.
Also a blanket for warmth and an eye covering for blocking out the light.
There is no rush.
Take your time to settle in and adjust the body so you can come to a resting position,
Ready to be guided by my voice.
Now come to lay down on your back and let your body be supported by the earth beneath you.
Close down the eyes,
Let them gently fall back into the sockets as they rest behind closed eyelids.
Let your shoulders drop,
Your jaw loosen,
Your tongue soften.
Feel the weight of your body being pulled in to the support beneath you and gently welcome in the breath.
Notice it coming in and out.
Notice how the body gets lighter on the inhalation and heavier on the exhalation.
Feel the earth beneath you and its unconditional support.
Know that here in this space,
There is nothing you need to do but rest.
I invite you to give yourself completely to the earth.
You are welcome to be yourself here.
Welcome your experience just as it is and let my voice be your anchor throughout this journey.
An anchor you can come back throughout the practice.
Now trace your physical body with soft golden light.
Let this golden light draw a boundary between the world around you and your yoga nidra nest.
And as you feel its warmth,
Let it soften you in its embrace.
We will begin by taking a few breaths together.
Take a deep breath in,
Hold briefly and exhale through pursed lips.
Again,
Inhale,
Hold and exhale.
One more like this,
Inhale,
Hold and let go even more.
Come back to the natural rhythm of your breath,
As your practice now begins.
Release the need for control.
Release judgment.
Know that all parts of you are welcome here.
Simply allow yourself to listen,
Sense and feel.
And let my voice be your guide to deeper stillness.
Now bring your attention to sound as it travels in and out of you.
In through your ears.
Notice them coming in and out.
Now notice the gentle touch of air on your face.
Notice the body parts touching the support beneath you.
And let them relax,
As you surrender to the sweet pull of gravity.
Feel the rise and fall of your belly.
As the breath comes in and out,
Your body gets heavier and heavier.
Now,
Invite your breath gently down into the heart space and listen.
Listen to your heart's desire.
This may arrive as a word,
A symbol or even a feeling tone.
If nothing arises for you today,
You may choose to borrow.
I am worthy of love exactly as I am.
I am worthy of love exactly as I am.
Now repeat this mentally three times.
Now let your awareness travel throughout your body,
Following the guidance of my voice.
Land your awareness on the right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
All five fingers,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Elbow,
Upper arm,
Shoulder,
Underarm,
Waist,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Toe,
Top of the foot,
Sole of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
All five toes.
Awareness now flows to the left side of the body,
Resting on the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
All five fingers,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Thigh,
Knee,
Lower leg,
Heel,
Top of the foot,
Sole of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
All five toes.
Now traveling up to the crown of the head,
Center between the brows,
Sensation in the right eye,
Eyebrow,
Temple,
Cheekbone,
Center between the eyebrows,
Sensation in the left eye,
Eyebrow,
Temple,
Cheekbone,
Center between the brows,
Tip of the nose,
Floor of air inside right nostril,
Floor of air inside left nostril,
Right ear,
Left ear,
Air on the earlobes,
Jaw,
Mouth,
Tongue,
Roof of the mouth,
Mouth,
Inside right cheek,
Inside left cheek,
Whole right side of the face,
Whole left side of the face,
The whole face,
Center of the throat,
Right side of the chest,
Left side of the chest,
Heart center,
Whole of the belly,
From belly to the space of the heart,
Through the throat,
Inside the space of the head,
Crown of the head,
Between the brows,
Space between two collarbones,
Back home to the deep heart's core.
The whole right arm and right hand,
The whole left arm and left hand,
The whole right leg and right foot,
The whole left leg and left foot,
Right torso,
Left torso,
The whole right side of the body,
The whole left side of the body,
The whole body,
The whole body breathing,
The whole body being breathed as one.
Now inviting the breath to gently flow back into the heart's core,
As if the heart is breathing in and out,
And with every out breath,
Rising to meet the infinite source of the universe.
As you breathe in and out from the heart's core,
Give yourself over to the sweet embrace of all that there is and all there ever was.
As you bask in loving,
Spacious awareness,
It is safe for you to soften and let go here.
Let yourself be held as you merge completely and rest within its quiet grace,
Where there is nothing to do,
Nowhere to go,
But be just as you are.
It is now time to recall your heart's desire.
You may have borrowed the phrase I am worthy of love exactly as I am.
Now repeat your intention mentally three times.
Now slowly begin to notice the physical boundaries of your body.
Notice the body parts that are touching the earth.
Feel the sensation of air as it lands on your skin.
Notice sound as it travels in through your ears.
Begin to gently wiggle the toes and fingers,
Perhaps bringing a full body stretch if that arises.
Open and close the eyelids to let light gently come in.
Notice your experience,
Any sensations,
Emotions,
Thoughts that may have arrived.
Hold them without judgment and begin to slowly come back into the room you are in,
To rise in your own time as this practice of yoga nidra is now over.
You may take your time after this practice and journal or reflect on your experience.
You may also consider coming back to this practice on a regular basis as yoga nidra works on the unconscious in subtle ways and a consistent practice is very beneficial and rewarding.
I hope you may carry the sense of peace from this practice into your daily life.
May you be happy,
Healthy,
Safe and at peace.
Thank you for practicing with me today.
