Yoga Nidra For Lovingkindness

This is a Yoga Nidra for loving-kindness based on the Buddhist Metta meditation. Yoga Nidra is a gentle practice of kindness to yourself. Find a quiet place where you will not be disturbed for 15 minutes. Thank you for listening.

Transcript

This practice of yoga nidra is dedicated to loving kindness.

To take the time that you need to make yourself really comfortable,

You could be lying down or seated in a chair.

Wherever you are,

Begin to soften your eyes closed so you can bring your attention inwards.

Begin to be aware of the shape your body is making.

Just noticing where you feel supported.

Noticing any parts of the body that feel cool and any parts of the body that feel warm.

Just noticing how you are today without any judgement.

Begin to be aware of the rhythm of your breath.

Just noticing the easy two-part flow of your inhale and your exhale.

So there is a sense of a welcome into the body with the breath.

Feel the breath welcomed in with the inhale.

And as you breathe out,

Allow there to be a gentle letting go.

Breathing in a welcome to the body with the inhale.

And breathing out a gentle letting go with the exhale.

Allowing there to be a smile on the mouth.

Turning up the corners of the mouth gently.

And sending awareness of this smile all the way down the chest into the space of the heart.

Into this quiet place of wisdom.

Sensing the heart is opening and closing with the breath.

And the chest is rising and falling with the breath.

And allowing this quiet moment of resting in the heart space to call to mind any thoughts of gratitude for all that you have in your life.

Feeling your breath moving in and out of the heart space.

And being aware for all the things that you feel grateful for.

And from this place of gratitude,

I invite you now to send yourself a little prayer.

A little prayer of loving kindness.

Sending to mind words as if you were speaking to yourself as a young child.

Telling your younger self all the things that you would wish to hear.

Wishing yourself to be at ease.

Wishing yourself to be free from harm.

And wishing yourself to be filled with loving kindness.

And from this resting place,

Spreading these prayers of loving kindness like star seeds around the body.

Little wishes of light being placed around the body into the right hand thumb and the index finger,

The middle finger,

Ring finger and the little finger.

Little star seeds of prayers placed on each finger and thumb in turn.

Placing a star into the palm of the right hand.

A star of loving kindness into the back of the right hand.

Into the inside of the right wrist.

Star seeds of loving kindness placed up the right side of the body.

From the right arm to the right elbow,

The right shoulder.

Moving awareness down the right side of the rib cage.

Placing tiny star seeds of light,

Of loving kindness in and around the ribs of the right side of the rib cage.

Into the right waist,

The right hip,

A star seed of light into the right thigh,

Right knee,

Right shin.

Placing tiny little star seeds of light like a bracelet around the ankle and onto the right big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

Tiny star seeds of light on each toe in turn.

Placing a star seed onto the sole of the right foot.

Star seeds of light shining brightly over the whole of the right side of the body.

Placing your awareness back into the heart.

Connecting again with those prayers of loving kindness flowing in and out of the heart space.

Begin to send them across the left side of the body,

Little prayers of light,

Of stars into the left hand thumb and the index finger,

Middle finger,

Ring finger and the little finger.

A star seed of light into the palm of the left hand,

The back of the left hand.

Left wrist,

Left elbow,

Left shoulder.

Star seeds of light being placed down the left side of the body,

In and around the left side of the rib cage,

The left waist,

Left hip,

Left thigh,

Left knee,

Left shin,

Left big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

Star seeds of light on the entire left side of the body.

Star seeds of light on the entire right side of the body.

Whole right side and the left side together,

Shining with your prayers of loving kindness around the body.

And sending your awareness into the base of your spine.

Placing these prayers and wishes like star seeds into the vertebrae of the spine.

Making your way all the way up the spine,

Up to the back of the neck,

And into the right shoulder blade and the left shoulder blade and into the back of the head and the crown of the head.

Star seed of light placed on the crown of the head.

Star seed into the forehead in the space between the eyebrows.

Star seed on the right eye,

Star seed on the left eye.

Star seed on the tip of your nose,

The right cheek,

The left cheek and the mouth,

The chin.

In the space between the collarbones,

Placing a star seed of loving kindness in the space between the collarbones.

And then awareness moving back down into the heart.

Sensing your heart opening and closing with a breath.

Star seeds of light of loving kindness,

Your prayers,

Heartfelt wishes,

Blowing around the body.

And as you breathe in,

It's just as though you could gather all of these stars into the centre of your heart.

And as you breathe out,

It is just as though you could send these starlit wishes up into the sky.

Sending out your heartfelt wishes to all those around you in your life.

Wishing others around you to be well.

Wishing them to be free from harm.

Wishing them to be at ease and filled with loving kindness.

And as you breathe in,

It's just as though you could gather these heartfelt wishes back into your heart.

And as you breathe out,

Sending out these stars of loving kindness,

Just like shooting stars across the night sky.

And as you reach the end of your exhale,

Feeling how it is to mingle with all the stars in the sky.

And how it is to feel one and connected with all the other stars.

Sending all the other stars in the sky your loving kindness,

Knowing that we are all friends.

Inhale,

Drawing stars to land so gently back down into the body.

Exhale,

Sending them back up into the sky to connect and reconnect with all the other stars around them.

Sending out your loving kindness to everywhere around you with each exhale.

And as you rest here,

Knowing how it is to feel so rested.

To feel so connected with the earth as your body lies and rests on the earth.

And at the same time,

How it is to feel so connected up with all those around you in your life.

How your heartfelt wishes are planted with seeds around your body.

Planted seeds of good intentions and loving kindness.

Knowing that they will flourish and grow in your life.

And carrying this awareness of loving kindness with you into the rest of your day.

Wishing you a peaceful day,

Knowing that this practice of Yoganidra is now complete.

Thank you for listening.

Reviews

There’s exquisite imagery in this one and the body practice is deeply satisfying. I’m always yearning to feel self-love in an embodied way, and this was a unique opportunity to give love to my younger self and then spread it consciously throughout my body so that I could *feel* it.❤️ Thank you SO much for creating this! I added the “soothing guitar” background music track from Insight Timer’s library to help me feel this practice even more.

This is the best Lovingkindness meditation I have ever heard. I love the star seeds of light! Thank you! ❤

I like this one because I can go back to when I was a child and wish myself ease and freedom from harm. It feels healing to me.

Such a sweet way to start my morning. Yoga nidra & lovingkindness in one small, tidy package. So lovely !

I love the imagery and it was the perfect length to start my day. Thank you. 🙏🏻💕🌟

Beautiful voice

Beautiful starlit practice Stephanie. Thank you so much.

Lovely voice, lovely practice. I feel relaxed and uplifted.

You have a lovely voice. This was just what I needed. Peace

A sweet gentle voice and a creative joyful approach to yoga nidra. 🙏

Lovely unique effective ❤️♥️❤️

Utterly beautiful thank you