Hello my name is Beatrice and I'm a Family Constellations Facilitator and today I'm going to guide you through a yoga nidra meditation to nourish your inner child.
So find a comfortable position laying on your back and use pillows under your knees or a blanket over your body so you can feel fully supported.
Make sure that you feel comfortable with the temperature in the that you're in.
When you find this position,
Gently close your eyes and take a deep breath through your nose and a slow soft sigh out through your mouth.
Again,
Take a deep breath in through your nose,
Expanding your belly and a slow soft sigh out through your mouth.
One more time,
Take a deep breath in through your nose and a slow soft sigh out through your mouth and drop your shoulders.
Relax your shoulders,
Relax your body and feel the weight of your body settling into the floor.
You are safe and you are held by the earth beneath you.
Bring to mind a simple kind statement for your inner child.
Something like I am here for you or you are loved exactly as you are.
Repeat this silently to yourself three times.
You can also come up with your own words.
Let these words sink into your heart like a warm beam light.
You can even visualize your inner child while you do this.
Now we will now move awareness through the body without force,
Like a soft feather brushing each part.
Focus on the right side.
Right hand thumb.
Fingers.
Palm.
Wrist.
Elbow.
Shoulder.
Waist.
Hip.
Knee.
Ankle.
And all the toes on the right foot.
Now move to the left side.
Right hand thumb.
Fingers.
Palm.
Wrist.
Elbow.
Shoulder.
Waist.
Hip.
Knee.
Ankle.
And all the toes on the left foot.
Now bring awareness to the back of your head.
Shoulder blades.
Spine.
Back of the legs.
And heels.
Then the forehead.
Both eyes.
Jaw.
Throat.
Chest.
And belly.
Feel the sensation of the whole body resting together.
Now simply notice your natural breath without trying to change it.
Feel your belly gently rising and falling.
Imagine a soft golden light with each inhale growing in your heart and spreading through your body with each exhale.
Count 10 breaths backward from 10 to 1.
You may restart at 10 if you lose your place.
Visualize a safe garden in the center of your chest.
And see a younger version of yourself there.
Approach them with kindness.
Simply be present with them and notice what they might need.
Silently offer words like I see you.
You are worthy.
And stay with them in this peaceful space.
And please feel free to add whatever comes up for you.
Return your focus to your heart and repeat your intention three more times.
I am here for you.
You are loved.
And feel the warmth resonate throughout your body.
Now gradually become aware of sounds around you.
And the feeling of the floor beneath you.
Grounding you.
Now gently move your fingers and toes.
And take a soft stretch.
When ready,
Roll onto your right side before slowly coming into a seated position.
And carry this sense of peace and calm with you throughout the day.
I hope you have a peaceful and restful rest of your day.
