Welcome to this yoga nidra for self-love and compassion.
Is a guided meditation to rest,
Receive,
And reconnect with yourself.
So welcome.
Find a comfortable position.
Or your body can completely rest.
You might lie on your back.
Let your legs fall gently.
Apart.
Let your arms rest by your side.
Palms can face up.
Maybe put a support or cushion under your knees.
Keep your knees bent if that's more comfortable.
Maybe put a small pillow under your head or a folded-up blanket for support.
You might want to comfort yourself with something warm.
And allow yourself to feel and make any adjustments that you might need for this practice.
Take your time.
And when you're ready,
I invite you to gently close your eyes.
Close your mouth and take a slow,
Comfortable breath in through your nose.
And softly exhale it out your mouth.
Again,
Breathe in.
And breathe out.
Just allowing your body to settle a little more deeply into the surface beneath you.
There's nowhere else you need to be.
There's nothing you need to accomplish.
And there's nothing you need to prove.
For these next few moments.
Just allow yourself to simply be.
Let the ground or the earth or the bed,
Whatever is beneath you,
Support your weight.
And imagine your muscles slowly starting to soften.
Allow yourself to arrive here.
In this exact moment.
Where nothing more is required of you.
You do not need to earn this rest.
You do not need to be more productive.
Or patient.
More successful,
Or more anything.
You are allowed to rest.
Exactly as you are.
In Yoga Nidra,
We work with gentle intentions,
Or sometimes they're called sankalpas.
This is a heartfelt statement.
That reflects something that we wish to nourish inside of ourselves.
So today,
If you wish,
You You can set your intention or your sankalpa for the practice.
If you're looking for a suggestion.
Can turn to an intention of self-love and compassion.
You might silently repeat these words.
I am worthy of my own kindness.
I am worthy of my own kindness.
I am worthy of my own kindness.
Allow the words to settle within you.
And you don't even have to force yourself to believe them right now.
Just let them be there.
You may have spent much of your life offering kindness to others,
Caring for others,
Supporting others.
Making space for their feelings.
Their needs.
Their struggles.
And now,
For these few moments,
Allow some of that kindness to turn inward.
You are also someone who deserves care.
You are also someone who deserves understanding.
And you are also someone who deserves compassion.
Now bring your awareness to the top of your head.
Notice any sensations that you feel.
Perhaps there's warmth.
Or coolness.
Or simply a sense of stillness.
There is nothing you need to change.
And then allow your awareness to move slowly across your forehead.
Soften the space between your eyebrows.
Let your eyelids become heavy.
Relax the tiny muscles around your eyes.
Allow your cheeks to soften.
Your jaw to loosen.
Allow your tongue to rest away from the roof of your mouth.
And just notice how it feels.
To release the effort of holding your face in a particular expression.
You don't need to look happy.
You do not need to appear strong.
You do not need to hide how you feel.
Here you can simply rest.
Bring your awareness to your neck.
Feel your shoulders resting against the ground or the bed.
Maybe imagine the weight of the day slowly slipping away from them.
You do not have to carry everything in this moment.
Now allow your awareness to travel down your right arm.
To your right upper arm.
Your right elbow.
Your right forearm.
Your right wrist.
The palm of your right hand.
The back of your right hand.
Your right thumb.
Your right index finger.
Your right middle finger.
Your right ring finger.
Your right little finger.
Feel your entire right arm resting.
Now bring your awareness to your left arm.
Your left shoulder.
Your left upper arm.
Your left elbow.
Your left forearm.
Your left wrist.
The palm of your left hand.
The back of your left hand.
Your left thumb.
Your left index finger.
Your middle finger.
Your left ring finger.
And your left little finger.
Both arms are resting now.
Nothing to hold.
Nothing to reach for.
Simply resting.
Now bring your attention to your chest.
Notice the gentle movement of your breathing.
Your chest rising as you breathe in.
And falling as you breathe out.
There is no need to change your breath.
Simply observe it.
Allow your awareness to move to your upper back.
The space between your shoulder blades.
Your middle back.
And your lower back.
Feel the support beneath you.
You do not have to hold yourself up right now.
You can allow yourself to be supported.
Bring your awareness to your abdomen.
Notice the gentle movement of your belly with each breath.
And allow your stomach to soften.
You do not need to hold it in.
You do not need to make it look a certain way.
Your body is not an ornament.
It is your home.
A home that has carried you through every experience of your life.
Allow yourself to meet your body with appreciation rather than criticism.
Even if there are parts you struggle to accept or like.
Even if there are things you wish were different.
For this moment,
Allow your body to relax.
To be exactly as it is.
Now bring your awareness to your hips and pelvic area.
Allow the muscles here to release.
Bring your awareness to your right thigh.
Your right knee.
Your right calf.
You're right,
Kinko.
Your right heel.
The sole of your right foot.
The top of your right foot.
You're right,
Big Toe.
And each one of your remaining toes.
Now move your awareness to your left thigh.
Your left knee.
Your left calf.
Your left ankle.
Your left heel.
The sole of your left foot.
The top of your left foot.
Your left big toe.
And each one of your remaining toes.
Feel both legs resting.
Both feet resting.
Feel your entire body resting.
Your head.
Your arms.
Your chest and your back.
Your abdomen.
Your hips.
Your legs and your feet.
Your whole body being held and supported.
For now,
There is nothing you need to fix.
Nothing you need to improve.
You can simply allow yourself to be here.
And now bring your attention back to your breath.
Notice the breath entering your body.
And notice the breath leaving.
Each breath arrives.
And each breath departs.
You do not have to chase the next breath.
Your body already knows what to do.
Allow your breathing to find its own natural rhythm.
And try to imagine that each time you breathe in,
You are creating a little more space within yourself.
Space for patience.
Space for understanding.
Space for the parts of yourself that sometimes feel overlooked.
And as you breathe out,
Imagine releasing some of the pressure you place upon yourself.
The pressure to get everything right.
The pressure to always be strong.
The pressure to meet every expectation.
You can put those expectations down for now.
Just for these few moments.
There will be time to return to your responsibilities.
Right now,
You are allowed to rest.
Silently notice.
Breathing in,
I welcome kindness.
Breathing out.
I soften judgment.
Breathing in,
I make space for myself.
Breathing out,
I release what I do not need to carry right now.
There is no perfect way to feel.
Whatever is present within you can be met with gentleness.
Now bring your awareness to your heart center.
You might imagine a gentle warmth resting there.
Not a bright or intense light,
Just a soft,
Comfortable warmth.
Like sunlight coming through a window on a quiet morning.
Imagine this warmth spreading slowly through the center of your chest.
With each breath.
Allow it to expand just a little.
And there's no need to create a particular feeling.
You might experience a sense of peace.
You might feel emotional.
Or you might feel very little at all.
Welcome all of these experiences.
Self-love does not always arrive as a beautiful feeling.
Sometimes it begins with a simple willingness to stop being unkind to ourselves.
To notice the voice inside.
That says we should have done better.
That we should be further along.
That we should have known more.
That we should be different.
And to gently ask.
What if I spoke to myself with a little more understanding?
What if I allowed myself to be human?
What if my mistakes were not proof that I was unworthy,
But opportunities to learn?
What if I could acknowledge my struggles?
Without allowing them to define me.
You have lived through experiences that have shaped you.
You made choices with the understanding you had at the time.
You do not need to pretend that everything has been easy.
You do not need to approve of every decision you have made.
You can learn.
You can grow.
You can take responsibility where responsibility is needed.
And you can do all of this without abandoning yourself.
Let these words settle gently within you.
I can learn without punishing myself.
I can grow without believing I am not enough.
I can be a work in progress and still be worthy of love.
Rest for a few moments with these thoughts.
And allow the warmth at the center of your chest to remind you that compassion can begin right here.
With the way you speak to yourself.
With the patience you offer yourself.
With the willingness to begin again.
Now imagine yourself.
In a peaceful place.
It might be a quiet garden.
Beautiful beach.
Forest filled with soft morning light.
Or simply a place you create in your imagination where you feel safe and you feel at ease.
Notice the colors around you.
Quality of the light.
Temperature of the air against your skin.
Perhaps you can hear.
A gentle movement of leaves.
Or maybe the distant sound of water.
Or the quiet of a place where nothing is asking anything of you.
In this peaceful place.
Imagine that you see another version of yourself approaching.
The person you see is you.
Not the version of yourself you think you should be.
Not the version who has everything figured out.
Not the version who never makes mistakes.
It's simply you.
The person who has lived your life.
The person who has experienced your joys and your disappointments.
The person who has kept going through days that were not easy.
And take a moment to look at this version of yourself.
Gentle eyes.
Notice the strength it has taken to become who you are.
Notice the experiences you have survived.
The things you have learned.
The moments when you showed kindness.
The times you showed up.
And even the moments when you struggled.
You do not need to feel proud of everything to recognize the value of the person standing before you.
Imagine offering this version of yourself a kind smile.
Maybe you sit together.
Maybe you simply stand next to one another.
And if it feels comfortable for you,
Imagine saying these words.
I see you.
I know you've been trying.
I know you have carried things that were not easy.
You do not have to be perfect for me to care about you.
You do not have to prove your worth.
You are allowed to make mistakes.
You are allowed to change your mind.
You are allowed to rest.
And you are allowed to begin again.
And you do not have to earn my compassion or my love.
I am here with you.
I will keep learning how to treat you with kindness.
I will keep learning how to listen to you.
I will keep learning how to give you the care you so freely offer others.
And when you struggle.
I will try to meet you with understanding rather than judgment.
Allow yourself to rest with these words.
There's no need to make anything happen.
Simply notice what it feels like to offer yourself a little kindness.
Now allow the image to soften and fade.
Returning your awareness to your physical body.
Resting comfortably on the ground.
Feel the gentle movement of your breath.
And allow these wishes to be offered inward,
Like small seeds being planted in the soil.
May I be gentle with myself.
I accept myself as a human being who is learning and growing.
May I give myself permission to rest.
May I meet my mistakes with wisdom rather than shame.
May I recognize my own needs with compassion.
May I remember that my worth is not measured by productivity.
May I allow myself to experience joy?
Without feeling that I must earn it.
May I give myself the same patience I would offer someone I love.
May I feel at home within myself.
And may I continue to discover what it means to take care.
Of myself with honesty.
Tenderness,
And respect.
Remember,
You do not need to believe every word completely.
You do not need to feel transformed.
Sometimes the smallest beginning is enough.
That's all we need.
A willingness to be a little kinder.
A willingness to listen.
A willingness to stop fighting yourself for a moment.
Let that be enough for today.
Start to notice the space around your body.
Feel the surface beneath you.
Notice the temperature of the room.
Bring your awareness to any sounds.
Feel the weight of your body resting here.
Notice your breath moving in.
And notice your breath moving out.
And recognize that you can return to this feeling of compassion whenever you need a moment of gentleness.
You do not have to wait until you have accomplished something.
You don't have to wait until you feel better about yourself.
You can begin with one kind thought.
One patient breath.
One moment of choosing not to turn against yourself.
Self-love is not always grand or dramatic.
Sometimes it's going to bed when you're tired.
Sometimes it's saying no when you need to.
Sometimes it's asking for help.
Sometimes it is acknowledging that something hurts.
And sometimes it is simply allowing yourself to be human.
As you prepare.
Return.
Your awareness.
Back to your day or your evening.
Take a slow,
Soft breath in.
And gently breathe out.
Maybe bring one hand to your heart and the other to your abdomen,
If that feels comfortable.
Feel the warmth of your hands.
And softly repeat one last time.
I am worthy of my own kindness.
I'm allowed to be imperfect.
I can meet myself with compassion,
One moment at a time.
Take another gentle breath in.
Start to make small movements with your fingers and your toes.
Maybe stretch your arms up over your head or hug your knees into your chest.
Whenever you're ready.
Gently take yourself to your most favorite side.
Pausing here as long as you need to honor.
Hair body,
Your breath,
And yourself.
And whenever you feel ready,
Slowly return to a comfortable seated upright position.
And you can soften your eyes open.
Remembering to carry this kindness with you.
Knot is another thing you have to do perfectly.
That is a gentle reminder that you are a person deserving of the same care,
Patience,
And understanding that you give to others.
Thank you for taking this time for yourself.
May you move through the rest of your day with a little more softness.
A little more patient.
And a little more love for yourself.
Namaste.
