Let's begin by finding a comfortable position.
Lie down on your back,
Arms gently by your sides,
Palms facing up.
Let your legs fall open naturally.
Begin to arrive,
Arrive in your body,
Arrive in this moment and give yourself full permission to rest.
Feel the surface beneath you,
Holding you.
There is nothing you need to do.
You are enough,
Just as you are.
Take a slow,
Deep breath in and exhale through your mouth.
Let's begin our practice of yoga nidra,
Yogic sleep.
You will remain aware,
But guided gently toward deeper connection with your body.
Now bring to mind a positive intention,
Your sankalpa.
Let it be a seed that you plant deep within.
Say to yourself silently and clearly,
I respect and honor my body exactly as it is.
See my body as my ally,
Not.
Let the sankalpa take root in your heart.
Trust that it will grow.
Now gently bring your awareness to different parts of your body.
Just notice,
Sense,
Accept the whole body,
Not as a collection of flaws,
But as a living,
Breathing miracle.
Now gently shift your focus to the breath.
Feel the belly rise and fall.
Without effort,
The body breathes itself.
Feel how this breath nourishes you.
Feel how your body already knows how to care for you.
Now imagine a soft golden light at the center of your chest,
Your heart space.
With each breath,
Let this light grow.
It fills your chest,
Your shoulders,
Your face,
Spilling into your arms.
This light holds a message.
Your body is not an object to perfect.
Your body is a partner,
A sacred home,
A source of wisdom and experience.
Let this golden light soften the places in you as you've learned to judge.
You do not have to look a certain way to be worthy of love.
You are lovable in your softness.
You are powerful in your strength.
Let this golden light settle into every cell.
Imbuing your body with kindness.
Now return to your intention,
Your sankalpa,
In,
Silently.
I respect and honor my body exactly as it is.
I see my body as my ally,
Not my enemy.
Trust that this intention is already working within you.
Slowly bring your awareness back to the breath.
Feel the breath moving through your nostrils,
Your chest.
Begin to feel the surface beneath you again.
Feel the space around you.
The sounds near and far.
Begin to move slowly.
Wiggle your fingers and toes.
Maybe stretch the arms above your head.
Take your time.
Gently roll to one side.
Notice how you feel.
And when it feels right,
Gently open your eyes.
Carry this sense of compassion and connection with you.
