Yoga Nidra Deep Relaxation And Compassionate Self Acceptance

This practice is designed to bring you into a state of deep relaxation and inner tranquility with a focus on compassionate self-acceptance. Yoga Nidra, also known as yogic sleep, provides a structured approach to achieving complete physical, mental, and emotional rest by guiding you into a state where your body is asleep, yet your mind stays awake.

During this session, you will be gently guided through exercises that promote body awareness, breathing techniques, and visualizations to help ease tension and promote relaxation. As you move through the practice, allow yourself to fully embrace the present moment. Yoga Nidra enables you to reach deeper levels of awareness, connecting with the inner wisdom and insight that lies within.

Transcript

Welcome to Yoga Nidra for Compassionate Self-Acceptance.

My name is Daniel and I'm so grateful to be here with you today.

For this practice,

You may want a bolster,

Pillows,

Or blankets to support your body,

For we will be lying completely still for the entire duration of the practice.

Let's begin by lying on the floor in savasana position.

The body is lying straight.

Gently tuck each shoulder blade in towards your spine and allow your shoulders and arms to drape gently onto the floor with your palms facing up.

Let in your legs slightly more than your shoulder width with your feet falling out to the edges of your mat.

Use any props available to support your body for maximum comfort.

You may also find a reclined position if this suits you better.

Take a few moments here to make any final adjustments.

Be as comfortable as possible.

Allow your eyelids to get heavy as they gently close down,

Feeling the natural tendency to tune your awareness inward.

Take a slow three-part breath in,

Filling your belly,

Then your ribs,

Then your chest,

Opening your mouth and sigh it all out.

Choosing to remain present in the now,

Release any thoughts or worries from your mind space.

Take another slow three-part breath in,

Filling your belly,

Your ribs,

Then your chest,

Pausing at the top and exhaling slowly,

Feeling your body sink into the floor.

We will remain in this position for the entire journey of Yoga Nidra.

Resume your natural breath,

In and out through the nose.

I will guide you to a place between sleep and wakefulness.

Listen to my voice to stay awake and conscious.

You may want to affirm to yourself now,

I am practicing Yoga Nidra.

I will stay awake.

You will be guided on a journey of awareness,

Moving from sensations to images and emotions.

Focus only enough to stay awake,

No need to concentrate too intensely.

Zoom out and bear witness to the experience.

Allow any thoughts that arise to pass by like a big fluffy cloud amidst the blue sky.

Watching from a zoomed out place of non-reactivity,

We clear the path for stuck energies to release.

Acknowledge what comes up for you today.

Be with it for a moment,

Maybe two,

Then let it go.

Choosing non-attachment is paving the way for emotional freedom.

You feel your mind ease and thoughts slow down.

No resistance,

You feel the flow ease with each breath.

Turn your awareness now to the sounds around you.

Try not to judge them,

Just notice them.

Notice sounds farthest away from you.

Now notice sounds near to you.

Now notice sounds inside yourself.

Tune into the energy and flow of your heartbeat,

Your rhythmic flow of breath.

Breathe in and breathe out.

Awareness on the breath.

Feeling the energy flow to each corner and crevice of your whole body,

In and out.

Total body awareness,

Here and now.

Your whole body,

Present,

Aware.

Here witness the total relaxation of the whole body,

Warm and safe.

Here and now.

Feel your natural breathing,

In and out,

Through your nose.

And with each exhale,

You become more and more relaxed.

With your eyes closed,

Gaze up between your eyebrows to your third eye and breathe a warm golden light into this space.

As you exhale,

Visualize the golden light as it begins to slowly blanket and cleanse your entire body.

Feeling the warmth and soothing energy of this light as it drapes over the top of your head.

You can feel it sliding down your forehead and temples to your cheeks.

Feeling the face muscles melt and fall towards the floor.

Your jaw releases,

Your tongue lets go as the healing golden light weaves down your neck and through your collarbones to your shoulders.

You can feel them pulling towards the earth as all the tension drips off your skin.

This warm soothing golden light now flows gently down over your chest and back.

As you feel the consciousness of each cell in your body merging with the consciousness of infinite healing source energy.

Bewildered by the duality of release and rejuvenation happening simultaneously,

Yet effortlessly.

Like flowing honey,

The thick golden light rolls down your upper arms,

Through your elbows to your hands.

You can feel the heat generating in the palms from this warm golden light.

You can visualize glowing ball of light resting in your palms.

From your chest,

The light travels into your heart center and begins to circulate.

Moving faster and glowing brighter,

The light completely saturates your heart space and begins to radiate outward with increased energy.

From the heart,

The light saturates your lungs and all the organs in your torso down to the pelvic floor.

Your torso now feels like the glowing sun,

Radiating ball of warm golden light.

The light weaves through your hips.

You feel its energy in the space between your hip bones,

Harmoniously connecting your lower body to the heart.

The healing golden light rolls over your buttocks and thighs,

Finally covering the legs and feet.

The last bit of tension leaves the body through the toes.

Your entire being is now one with the healing golden light.

Every cell basking in its warm,

Healing energy.

All tension has left the body.

Your awareness on your whole body,

Your whole body nestled safely and comfortably in this warm,

Healing golden light.

Awareness from head to toe,

Resting peacefully on the floor.

Now is the time to set your intention or zen kalpa,

A positive,

Simple I am statement that aligns with you.

Take a moment to allow the zen kalpa to arise naturally in words that resonate with your highest truth.

Repeat the zen kalpa to yourself three times.

Say it with conviction,

With trust,

And with love.

We now prepare for rotation of consciousness.

We will rotate consciousness through the body by bringing awareness to each part systematically.

As I name each part,

Say it to yourself and visualize the golden light flowing through your body,

Illuminating that body part.

The practice begins on the right side.

Right hand thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right side ribcage,

Waist,

Hip,

Thigh,

Knee,

Calf,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe,

The whole right side illuminated in healing golden light.

Left hand thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left side ribcage,

Waist,

Thigh,

Knee,

Calf,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe,

The whole left side illuminated in healing golden light.

Now go to the back of the body.

The right heel,

The left heel,

Right calf,

Left calf,

Right hamstring,

Left hamstring,

Right buttock,

Left buttock,

Lower back,

Middle back,

Upper back,

The entire spine,

Right shoulder blade,

Left shoulder blade,

Back of the neck,

Back of the head,

The whole back body glowing in golden light,

Top of the head,

Forehead,

Right temple,

Left temple,

Right ear,

Left ear,

Right eyebrow,

Left eyebrow,

Middle of the eyebrows,

Right eye,

Left eye,

The space between the eyes,

Right nostril,

Left nostril,

Right cheek,

Left cheek,

Upper lip,

Lower lip,

Both lips together,

The space between your lips together,

Upper jaw bone,

Lower jaw bone,

Chin,

Throat,

The whole head illuminated in golden light,

Right collar bone,

Left collar bone,

Right side of the chest,

Left side of the chest,

Upper abdomen,

Navel,

Lower abdomen,

Right groin,

Left groin,

The pelvic floor,

The right side of the brain,

The left side of the brain,

The space between both sides of the brain,

The right eardrum,

The left eardrum,

The throat,

The heart,

The right lung,

The left lung,

The liver,

The stomach,

The right kidney,

The left kidney,

All the organs together,

The whole right arm,

The whole left arm,

Both arms together,

The whole torso,

The whole right leg,

The whole left leg,

Both legs together,

The whole face,

The whole head,

The whole torso,

The whole upper body,

The whole body,

The whole body,

The whole body vibrating harmoniously,

Saturated in calming,

Golden light.

Now,

Move your awareness back to your breath.

Just witnessing,

Make no special effort to change the rhythm or flow.

Tune into the subtle aspects of the breath.

Notice how easily it flows with no applied effort.

Follow where the breath flows most easily.

Feel each cell in your body soften and smile as the energy rejuvenates along the breath path.

Observe where the breath meets some resistance.

Using your awareness,

Focus the breath into the area of most resistance.

On your next inhale,

Illuminate this area with the warm golden light,

Releasing any stuck energies with the exhalation.

Continue taking intentional breaths,

Locating,

Illuminating,

And cleansing any areas of breath resistance.

Complete awareness of self-healing,

Compassionate breathing.

Continue breathing naturally.

Imagine your body is very heavy.

Feel the power of the earth grounding you.

Your bones feel like they're made out of lead,

Weighting you firmly in place.

Your head feels anchored.

Arms and legs so heavy.

Torso so heavy.

Your whole body sinking down and leaving an impression.

Now imagine your body is lightweight.

Your bones are made of carbon fiber.

Your head feels lightweight.

Torso feels hollow but strong.

Arms and legs feel weightless.

Like a leaf off a tree in the fall,

You could float away with the next breeze.

It's loading,

Weightless.

Return now to the ground.

On the ground,

Now experience both at the same time.

Heaviness and weightlessness.

Witness how it feels to experience the duality of lightness and heaviness harmoniously.

Now return to your natural state.

Imagine you are sunbathing on the beach in the Bahamas.

Feel the heat of the tropical sun.

The sun kissing your skin.

Warmth through your entire being.

Heat radiating within you.

The air is hot as you breathe it in.

Surrounded in warmth.

Now you are on an arctic tundra in your swimsuit.

Extremely cold.

A white out winter day.

Snow everywhere.

The wind is cold,

Penetrating your skin.

A sensation of cold deep to your bones.

The air is cold as you breathe it in.

Now experience both at the same time.

Hot and cold.

Notice how it feels to experience the sensations of hot and cold simultaneously.

Now return to your natural state.

Remember the feeling of sadness.

Intense sorrow.

Deep heartbreak.

Feel it without creating a reason for it.

So sad you could cry for days.

Now create the experience of happiness.

All the sadness has vanished.

You feel exuberant joy.

A profound happiness radiates throughout your entire being.

Every cell in your being is filled with love vibrating intensely.

Feel it.

Now experience sadness and happiness at the same time.

Feeling the emptiness of sadness and the energy of happiness simultaneously.

Witness how it feels.

Now return to your natural state.

We will now move through a rapid visualization.

Many things will be listed.

Visualize them in the space of your third eye and observe what comes up for you.

Just noticing,

Zoomed out,

Being a witness.

Bring your awareness to your third eye and let's begin.

Bonfire on the beach.

A double rainbow.

A giant sunflower.

Admitting fault.

Heavy thunderstorm.

Meditating Buddha.

A pod of dolphins surfing in a wave.

Helping a friend.

Constellations in the night sky.

Waiting to be seated.

Pink giraffe.

Driving past rows of corn.

Sunrise over a calm foggy lake.

A bundle of dried sage.

Playing with a kitten.

Ice skating in Times Square.

Clothes tumbling in the dryer.

An empty highway.

A full moon illuminating a field of wildflowers.

A full moon illuminating a field of wildflowers.

A full moon illuminating a field of wildflowers.

You here now.

Consciousness merging harmoniously with the oneness.

Feeling the positive effects of experiencing this state of consciousness.

We can look at ourselves through a neutral lens.

Feel compassion wash over you as you apply its energy where it's most needed,

For you,

For the mind or the body.

Compassionate self-acceptance for everything in your life,

In the past,

The present and all your future endeavors.

Feel and radiate in the highest level of compassionate self-acceptance.

Compassionate self-love.

Forgiveness.

Gratitude for being interwoven with all that is.

Now it's time to restate your Sankalpa.

The same Sankalpa that you set from the start of this practice.

Repeat it three times with full feeling,

With emphasis and with love.

Return your awareness to your breath.

Be aware of the three-part breath,

Belly,

Ribs and chest.

Breathe to the fingers and breathe to the toes.

Breathe to the arms and breathe to the legs.

Breathe to the floor.

Awareness of the room.

Presence in harmony.

Keeping the eyes closed,

Roll over to your right side for a few moments.

Taking your time,

Use your hands to gently press yourself up from the floor and allow your head to come up last.

The practice of Yoga Nidra is now complete.