Yoga Nidra For Cultivating Compassion
This Yoga Nidra track, guided by Rianne, is a journey of deep transformation designed to awaken and expand compassion. Through guided relaxation, visualization, and breath awareness, you will explore the layers of your inner world to nurture empathy, kindness, and connection. This practice offers a restful space to cultivate compassion for yourself and others, helping you carry this intention into your daily life. Perfect for both beginners and seasoned practitioners, this session invites you to experience profound ease and clarity.
Transcript
Yoga Nidra is a practice of deep transformation.
It is more than just guided meditation.
It is a profound journey through layers of consciousness,
Where we explore our inner world to cultivate that which we hope to see in our lives.
My name is Rianne,
And I will be your facilitator for this journey.
I am here to guide you gently through this practice,
Creating a space for rest,
For reflection,
And for deep connection.
Together,
We will embark on this experience to awaken and expand the compassion that resides within you.
Before we begin,
Take a moment to get as comfortable as possible.
You may lie down on your back,
Or find a seated position that allows you to fully relax.
Use any props you may need,
A pillow under your head,
A bolster under your knees,
Or a blanket for warmth.
Let your body feel supported and at ease.
If you're lying down,
Let your arms rest gently at your sides,
Palms facing up.
If you're seated,
Keep your back supported and your feet flat on the floor.
Allow your eyes to close softly,
Or keep them half open with a relaxed gaze.
Let go of any expectations,
And know that there is no right or wrong way to experience this practice.
There are no goals,
Nothing to achieve.
Just simply be,
And listen to the sound of my voice.
Just be open to the journey ahead.
Welcome to this practice of Yoga Nidra,
A journey inward to awaken and expand the compassion that resides within you.
Together,
We will explore layers of being that nurture a sense of empathy,
Understanding,
And kindness.
First,
Toward ourselves,
And then radiating outward toward others.
Let's begin by bringing your awareness to the breath,
Grounding yourself in this moment.
Notice the gentle rise and fall of your chest or belly as you breathe in and out.
Feel the natural rhythm of your breath,
Steady and calm,
Like the soothing waves of the ocean.
Allow this awareness to anchor you in the present moment,
Creating a sense of ease and connection.
Now I invite you to take a moment to reflect on your sankalpa,
Your heartfelt intention.
It could be something like,
I embody compassion and kindness,
Or I approach myself and others with an open heart.
Your sankalpa should be positive,
Precise,
And in the present tense,
As if you already have it.
Once you have settled on your sankalpa,
You may state it three times silently to yourself,
With the conviction that it is already true.
Take a moment to become aware of your body and the surface you are lying on.
Make any adjustments you need to,
To become even more comfortable.
Notice if there's anything you can do that could make you just 10% more comfortable.
Are you holding tension in your neck or shoulders or your face?
Anywhere you notice tension,
Go ahead and let that go on your exhale,
And consciously release the tension.
Bring awareness to your right hand thumb,
Your right index finger,
Your right middle finger,
Right ring finger,
And right pinky finger.
Feel the palm of your right hand,
The back of your right hand,
Your wrist.
Now bring awareness to your right forearm,
Your right elbow,
Upper arm,
And your right shoulder.
Notice where your shoulder meets your body.
Become aware of your left hand thumb,
Your left index finger,
Your left middle finger,
Your left ring finger.
Notice your left pinky finger.
Feel the palm of your left hand,
The back of your left hand,
Your wrist.
Bring your awareness to your left forearm,
Your left elbow,
Your left upper arm,
Your left shoulder.
Notice where your left shoulder meets your body.
Notice both arms,
From fingertips to shoulders.
Notice your left big toe,
Second toe,
Third toe.
Notice the fourth toe on your left foot.
Notice your pinky toe.
Become aware of the sole of your left foot,
Your heel,
The top of your left foot.
Notice your entire left foot,
Your left ankle,
Your left shin.
Notice your left calf.
Become aware of your left knee,
Your left thigh,
Your left hamstring.
Notice where your left leg meets your hip and your body.
Become aware of your entire leg,
From your toes to your hip bone.
Bring your awareness to your right big toe,
Second toe,
Third toe,
Fourth toe,
Right pinky toe.
Notice the sole of your right foot,
Your heel,
The top of your right foot.
Notice your ankle.
Bring awareness to your right shin bone,
Your right calf,
Your knee,
Your thigh,
Your right hamstring.
Notice where your right leg meets your hip and your body.
Be aware of your entire right leg,
From your toes to your hip.
Notice both your left and right legs.
Notice your pelvis,
Your belly,
Your lower back.
Notice your chest and your ribs as they move with each breath.
Become aware of your middle back,
Your collarbones,
Your upper back.
Notice the back of your neck,
The front of your neck.
Feel the back of your head touching the surface that's supporting you.
Bring your awareness to the crown of your head,
Your forehead,
The space between your eyebrows.
Notice your eyes.
Notice where your top eyelid meets your bottom eyelid.
Bring awareness to your cheeks,
Your top jaw,
Your bottom jaw,
Your entire face,
Your entire head.
Be the witness of your entire body from head to toe.
Just notice your body.
No attachment,
No opinion.
You're just witnessing and noticing your body.
Practicing broad awareness of this body.
Bring awareness and relaxation to your entire body.
Feel your breath moving in and out,
Steady and calm.
With each inhale,
Imagine you are drawing in compassion.
With each exhale,
Release any tension,
Judgment,
Or resistance.
Let your breath become a bridge to a state of ease and acceptance.
Imagine yourself standing in a lush meadow,
Sunlight warming your skin.
In your hands,
You hold a radiant light that symbolizes compassion.
As you look around,
You see someone you cared for deeply.
Offer this light to them,
Watching it surround them with warmth and understanding.
Notice how they receive this light,
Their face softening,
Their body relaxing.
Stay with this image for a moment,
Feeling the connection between you.
Now imagine the light growing brighter and expanding,
Flowing from your hands to the world around you.
See it touching the trees,
The flowers,
And the sky,
Filling the environment with love and compassion.
Feel this light returning to you,
Amplifying the sense of kindness and empathy within you.
Next,
Bring to mind someone you have difficulty connecting with.
Picture them standing in the meadow,
And as you hold the light of compassion,
Notice any resistance you feel.
Take a deep breath,
And with your exhale,
Let the light flow toward them.
See them surrounded by the same warmth and understanding.
Allow yourself to observe without judgment,
Noticing how the energy shifts within you as you offer this gift.
Finally,
Imagine this radiant light of compassion encompassing all beings.
Picture it spreading across the earth,
Reaching every living thing,
Plants,
And people from all walks of life.
Feel the interconnectedness of all beings and the infinite capacity for compassion within you.
Let this light fill your entire being,
Radiating outward and returning to you in an endless cycle of love and understanding.
Bring to mind a moment when you felt deep compassion and kindness.
Recall the sensations in your body during that experience.
Perhaps you notice warmth in your chest,
A sense of openness,
Or a calm presence in your breath.
Let yourself fully embody this state,
Basking in its comfort and ease.
Now gently shift your awareness to a moment when you felt resistance or judgment,
Either toward yourself or another.
Observe the sensations in your body without judgment.
You might notice tightness,
A sense of contraction,
Or a change in your breath.
Allow yourself to witness these feelings with curiosity and compassion.
Now bring both states into your awareness,
The expansiveness of compassion and the contraction of judgment.
Imagine these feelings as waves in the ocean,
Rising and falling,
Always returning to a state of balance.
Let the waves settle,
Leaving you in a state of calm neutrality.
Finally,
Return to the feeling of compassion.
Notice how it flows easily and naturally,
Softening any remnants of resistance.
Allow this feeling to expand,
Filling your entire being and radiating outward.
As you settle into stillness,
Allow yourself to merge with the expansive field of compassion.
Allow yourself to merge with the vast ocean that connects all living beings.
You are not separate.
You are part of a greater whole,
Flowing with understanding,
Empathy,
And love.
Bask in this sense of unity and bliss.
When you are ready to return,
I will guide you back with a countdown,
From 10 to 1,
Slowly becoming more aware with each number.
10.
Begin to notice your breath,
The rise and fall of your chest,
Your belly,
Becoming aware of your breath.
9.
Feel the surface beneath you,
Notice the surface that's supporting your body.
8.
Bring awareness to your fingers and toes.
7.
Gently invite small movements into your body.
6.
Notice the sounds around you.
5.
Become aware of the room you are in.
4.
Begin to deepen your breath.
3.
Wiggle your fingers and toes.
2.
If it feels right,
Gently stretch your body.
1.
When you are ready,
Open your eyes and fully return to the present moment.
And as you rest here,
Aware of where you are,
Aware of this present moment,
I invite you to return to your sankalpa,
Your positive statement of truth.
I invite you to repeat it silently to yourself three times.
Carry this intention with you as you move through your day,
Letting it guide your thoughts,
Words,
And actions.
Thank you for taking this journey into compassion.
May it flow effortlessly into your life and into the lives of others.
This Yoga Nidra practice is complete.
