Loving Kindness Yoga Nidra

Immerse yourself in a rejuvenating 20-minute Yoga Nidra session designed to deepen your sleep and open your heart to the practice of loving-kindness. This guided meditation combines the power of relaxation techniques with heart-opening affirmations, creating a perfect bedtime ritual for a restful night's sleep.

Transcript

So I'll just give you a few more moments just to settle yourselves down.

If you need to make any last little wriggles or adjustments or movements just so that you can be comfortable then please do so.

Allowing the eyes to close and allowing your body to land on the ground and feeling that your whole body and your whole weight is always supported by the earth beneath you.

And the earth is always here holding us all up.

As you close your eyes become aware of the fact that you're breathing.

Notice where you feel this breath moving in your body.

So can you feel the rise of your belly as you inhale and the relaxation of your belly as you exhale?

And trying to draw some breaths that come all the way into your belly now.

Breathing in and out through your nose.

Feeling that the inhale allows the belly to rise with breath and the exhale gives space for the belly to relax.

And just breathing in this way now for a short while.

And we're going to do now what's called a rotation of consciousness.

So we'll be moving our awareness through each part of our body.

So we'll begin by becoming aware of the right hand.

So noticing and feeling what's present here in your right hand this evening.

So maybe it feels cold or hot or heavy or light.

Just really seeing and noticing what feeling or sensation is here if any at all.

And then allowing this awareness and this attention to land in your right hand thumb and then your index finger,

Middle finger,

Ring finger and your little finger.

Feeling it in your right wrist and your forearm and your elbow.

And if you don't feel anything in your elbow just notice the point of contact between your elbow and the ground and feel this.

And then go to the upper arm,

The right upper arm and the shoulder.

And then the right side of your chest.

Feeling the right side of your chest.

And the right side of your waist.

And then your right hip.

Noticing what's here.

And your right thigh muscle.

Behind your thigh.

And then your right knee.

And behind your right knee.

And your right shin.

Calf.

Heel.

Right foot.

Big toe.

Second.

Third.

Fourth.

And your baby toe.

And feeling the whole right side of your body.

The whole right side.

Feeling that it can let go.

Feeling that you can let go now and fall into a deeper state of rest and peace.

Bringing this awareness now to your left hand and noticing what you feel here.

Becoming aware of your left hand thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Left wrist.

Forearm.

Left elbow.

Upper arm.

Shoulder.

Left side of your chest.

Your right side of your chest.

Your hip.

Left thigh muscle.

Behind your thigh.

Left knee.

Behind your knee.

And feeling the whole right side of your body.

The whole left side.

Becoming aware of your lower back.

And the top of your back.

The back of your head.

The crown of your head.

Your forehead.

Left eye.

Right eye.

Left cheek.

Right cheek.

Nose.

Mouth.

Tongue.

Throat.

And ending with your awareness in your heart.

The space of your heart.

And feeling the whole of your body now.

The whole of your body.

Feeling that you can let go here.

Fall into a deep and restful peace.

Now imagining that your body is really,

Really heavy.

Feeling a real heaviness in the whole of your body.

Your body feels so heavy that it could even begin to press down into the ground.

And with each exhale your body gets heavier.

And heavier.

And heavier.

And then feeling lightness in the whole of your body.

Your body feels so light that it could even begin to float off the ground.

With each inhale feel your body getting lighter.

And lighter.

And lighter.

And then coming back to the heaviness.

Feeling heaviness in the whole of your body.

Your body feels so heavy that it could even begin to press down into the earth.

Coming back to the lightness.

Feeling lightness in the whole of your body.

Your body feels so light that it could even raise off the ground.

And now alternating from the feeling of heaviness to the feeling of lightness and back again.

Now feeling both together at the same time.

What might it feel like to feel both heavy and light together?

We're now going to count our breaths down.

From number 21 all the way to zero.

So inhale and exhale counting 21.

Inhaling and exhaling again counting the number 20.

Just counting your breaths in this way all the way down to zero.

Remaining here with your counting.

If you get lost come back to 21 and start the process again.

And wherever you are now letting go of this practice of counting.

Bringing to mind someone in your life that you hold a lot of deep love towards.

This could be one of your grandparents,

Your parents.

Be your best friend.

Could even be one of your pets,

Your cat or your dog.

Bringing to mind this person or pet now and seeing an image of them.

And sending this person or pet all the love and all the kindness that you can from your heart right now.

Feel this love radiating from your own heart and sending it towards them.

Wishing them happiness and wishing this person health.

Now bringing to mind someone that you feel quite neutral about.

This could be someone that you know but don't necessarily know their name.

Could be someone that you see in the street every now and then.

Someone that works in your building that you don't know.

Could be a bus driver,

Someone works at the shop.

Bringing to mind this person now.

And sending them the same amount of love and kindness as you did for the last person.

Feeling this love radiating from your own heart and sending it towards them.

Now bringing to mind someone that you find quite difficult at the moment.

This could be someone you're struggling with or someone that's upset you recently.

Bringing this person to mind.

And sending them the same amount of love as you did for the last two people.

Feel it radiating from your own heart and sending it towards them.

Wishing them happiness and wishing them health.

Knowing that just like you this person desires to feel happy and loved.

Sending them this love.

Feel it coming from your own heart.

And now bringing yourself to mind.

And sending yourself the same amount of love that you did for all of the last two people.

And sending it towards all of the last people.

Feel this love radiating from your own heart and sending it towards yourself.

Wishing yourself health and happiness.

Giving and sending yourself all the love that you can.

Knowing that you are beautiful and that you are loved.

And feeling this love in your own heart.

And this love sending it out now to all of your friends and all of your family.

To everybody in this session today.

To all the people that you see in the street.

All the people in your town or village.

All the people in your country.

And then sending this love out to the whole of the universe.

Feeling the expansion in your heart as you do this.

And resting with your awareness in your heart space.

Knowing that this love that we seek,

It's not outside of us.

It's not placed in any object or anything or any person.

Knowing that it lies here within ourselves and within our own heart.

And enjoying some moments here,

Some final few moments,

Resting in this space.

And we're drawing towards the end of our time in this practice of yoga nidra now.

So becoming aware of your body here once again.

Preparing to make some little movements in your body and your fingers and in your toes.

And you might rock your head a little bit one side to the other.

And allow a little bit more breath to come into your lungs now.

When you feel ready,

Making a little bit more movement,

You can bend your knees and hug your knees tight and close in towards your chest.

Give yourselves a nice big hug.

Holding yourself here,

Maybe rocking a bit side to side.

Thanking yourself for making it to this practice this evening.

Thanking your body as well.

And when you feel ready,

Rocking over to one side and having a moment here with yourself.

When you feel ready,

Slowly pressing yourselves up into sitting.

You can keep your eyes closed as you come up into cross-legged.

And we're going to finish this evening with three breaths.

So through your nose,

Taking a nice inhale.

And then opening your mouth and letting the breath go.

And again,

Another nice big inhale through the nose.

And a big exhale out of the mouth.

One more time,

Inhaling deeply through your nose.

And letting all the breath go,

Big exhale.

From here,

Bringing your hands into prayer,

Into your heart center.

When you're ready,

You can open your eyes.

Namaste,

Everyone.

Thank you so much.