Yoga Nidra For Self-Compassion

A 15 minute yoga nidra, or non-sleep deep rest, for self-compassion. Zara Dureno guides you to settle comfortably and moves your awareness slowly through the body with kind, gentle affirmations, so you can rest deeply and offer yourself the care you need before gently waking up out of the meditation. This content is educational and is not a substitute for one to one professional care. Please do not listen while driving.

Transcript

Hello, My name is Zara. This is a yoga nidra, Non-sleep, Deep rest meditation for self-compassion. Close your eyes if that feels comfortable. And find a comfortable position, Either sitting or laying down. You can make any adjustments that might make you feel even a little bit more comfortable. And setting the intention for this practice to be with yourself in a gentle and easy way. Breathing soft and easy. And finding a rhythm that works for you. In a moment, I am going to start to list various parts of the body. And as I do, Just attend to each part. With a soft awareness. With a kindness and compassion. Seeing if you can be easy. Gentle in the way that you view each part of your body. Noticing if you can allow the mind to drift into Relaxation. And this simple presence with the body. There is nowhere else to be and nothing else to do. Thoughts may come and go. And other distractions may be present. That's okay. Try not to judge yourself for any thoughts that come up. It's normal. See if you can redirect the mind. To this simple, Gentle focus on the body. Starting now to notice. The top of the head. Forehead. Both of the eyes. Behind the eyes relaxing. The muscles of the face, Slowly letting go as you observe them with compassion. The temples. The ears. Your cheeks and jaw. Noticing your tongue at the root and at the tip. Your gums. Your lips. Your chin. Your whole head. Lovingly aware. Of your head. And where it is in space. Feeling grounded in this moment. The attention slowly and softly shifting down into the neck. The shoulders. Noticing the right shoulder. Elbow. The entire arm. Witnessing and observing. The head, Neck, Shoulders, And entire arm. In this very loving way. As if you were in the presence of someone you care about very much. As if you are witnessing. And being with. Someone that you very much love. You can even feel this little whisper of love growing in the heart. Compassionately aware of your own body. This loving awareness moving into the hand. The thumb. Point your finger. Middle finger. Ring finger. And pinky. Now the left shoulder. Elbow. The entire arm. Both arms. The neck and the head relaxing. Notice how the body softens when we observe it in this way. The left thumb. Pointer. Middle finger. Ring finger. And pinky. Both hands. Slightly warmer as you focus on them. Imagine this little whisper of love in the heart growing like a warm light, Spreading up and into each arm. Up and into the brain. Observing the chest. The upper back. Lower back. Belly. Softening through the entire torso. Comfortable and easy. Sinking this awareness into the pelvis the right hip. Relaxing. And me. The whole leg. Witnessing your leg in this compassionate way. This gentle focus. And into the foot. Sinking down to the surface beneath you as you relax deeper. This sense of love. From the heart. Moving all the way down to the tip of your right foot. Left hip. Me. Your whole leg. All the way. Into the foot. You're doing a great job. Stay with this attention on the body. Stay with this intention to give yourself this compassion and love that you so deserve. The love from your heart flowing down into the bottom of the left foot, And now your whole body. In this embrace. And from this gentle and easy place. Affirming to yourself. I embrace all parts of myself with kindness and compassion. I choose to love myself. Even on hard days. I listen to my inner voice and my body. With love. And respect. I embrace all parts of myself with kindness and compassion. I choose to love myself, Even on hard days. I listen to my inner voice and my body with love and respect. Allowing these affirmations to sink in. All the way down to the depths of the mind taking root in the subconscious. And imagine carrying. This gentle and soft, Compassionate, Loving awareness of your body. With you. Into the rest of your day. Imagine that every day more and more, This compassion for yourself grows. It's easier for you to relate to yourself in this way. With each day that goes by. Taking one more. Lovely breath in this place. And then slowly starting to move your body in a way that feels nourishing and good for you as you gently wake up out of this meditation. And you can open your eyes. Whenever you're ready.