Welcome,
My name is Annette and this is a yoga nidra practice designed to nurture a deep sense of self love and connection to your body.
Together we will create a foundation of unconditional love that inspires healthy choices,
Eating well,
Moving joyfully,
Resting deeply and living in harmony with yourself.
As we begin,
Take a moment to prepare your space.
Lie down on your back in a comfortable position.
Allow your arms to rest gently by your sides,
Palms facing upward in a gesture of openness and receptivity.
Perhaps place a pillow under your knees or a blanket over you for added comfort.
Adjust as needed and then allow your body to find stillness,
A stillness that invites you to surrender fully into this moment.
Now bring your attention to your breath.
Without changing it,
Simply notice the rhythm.
Feel the gentle rise and fall of your chest and let this be a signal to your body and mind that it is safe to relax.
Take a slow breath in through your nose,
Letting it expand your chest,
Belly and back.
Exhale softly,
Releasing any tension.
Take another deep breath in and as you exhale,
Imagine letting go of your day,
Your thoughts and any tension you might be carrying.
Allow your breath to find its natural rhythm,
Trusting your body to breathe for you.
Feel the ground beneath you,
Steady and supportive as you surrender into stillness.
Gently bring your awareness to the space between your eyebrows,
Your third eye center.
This is a space for inner knowing and wisdom,
A gateway to your intuition and the deeper truths that reside within you.
Rest your focus here for a moment,
As if gazing inward toward the vast,
Quiet expanse of your inner self.
As you breathe,
Imagine this area slightly softening,
Opening like a flower in bloom.
Allow any insights,
Images or sensations to emerge naturally,
Trusting that this space holds the clarity you seek.
Now let your awareness begin to flow downward from your third eye center to your heart center.
At the center of your chest,
This is the seat of your love,
Compassion and emotional truth.
Feel your breath expanding in this area,
Gently creating a sense of openness and warmth.
As you rest your focus on your heart,
Invite an intention to rise,
A seed of truth that aligns with your highest good.
This intention might come as a thought,
A feeling or an image.
It may be a simple phrase like,
I am worthy of love and care.
I honor my body with every choice I make.
I am deeply connected to my inner wisdom.
Allow this intention to come from the quiet wisdom of your heart,
Infused with the clarity of your third eye.
Repeat this intention silently to yourself and just let it settle into your being like a seed planted in fertile soil,
Ready to grow and flourish.
Now we will embark on a journey throughout your body.
Imagine your awareness as a warm golden light,
Gently illuminating each part of your body with love and care.
This light moves slowly,
Allowing you to fully sense and connect with each area.
Bring your attention to the crown of your head.
Feel the softening here as if a gentle breeze is brushing over your scalp.
Let this golden light flow over the top of your head,
Softening the forehead and moving down to your eyebrows.
Bring your awareness to the space between your eyebrows.
Gently notice any sensation here,
Allowing this area to soften and release.
Let a sense of ease ripple outward,
As if the muscles of your forehead are melting into relaxation.
Feel the light travel to your temples,
Then to your eyes,
Softening the muscles around your eyes and behind them.
Let your cheeks relax and feel your jaw unclench.
Imagine the light pooling in your mouth,
Softening your tongue,
Your gums and the space around your teeth.
The golden light now moves to the base of your skull,
Flowing gently down the back of your neck and wrapping around your throat center.
Feel a release here,
As if you're opening space for your voice and truth.
As the light moves into your shoulders,
Notice any tightness or tension dissolving.
Feel your shoulders grow heavy,
Fully supported by the earth beneath you.
The light cascades down your right arm,
Flowing into the elbow,
Forearm,
Wrists and finally to the palm of your hand and each fingertip.
Pause here for a moment,
Sensing the life force in your fingers.
Bring the light back to your left shoulder and down your left arm.
Move slowly through your elbow,
Forearm,
Wrists and into your palm and fingers.
Both arms now feeling relaxed,
Warm and open.
Guide your intention to the heart center,
Where the light glows brightly.
Feel your chest expand and soften with each breath.
Let this area fill with love and gratitude.
Imagine this light radiating outward,
Touching every cell in your body.
The light continues its journey to your abdomen,
Softening your stomach and the organs within.
Feel your belly relax completely.
Allow the light to move to your lower back,
Releasing any tension you might be holding there.
Now bring your attention to your pelvis.
Let the light fill this area,
Bringing stability and ease.
Feel it travel to your right hip,
Flowing down your thigh,
Through your knee,
Into your calf and finally to your ankle and foot.
Notice each toe on your right foot,
Sensing them fully and completely.
Return to your pelvis and guide the light to your left hip.
Let it flow through your thigh,
Knee,
Calf and foot until it reaches the tips of your toes,
Your entire lower body now feels supported and deeply at rest.
Finally,
Imagine the golden light encompassing your entire body,
From the top of your head to the tips of your toes.
Feel yourself whole,
Connected and alive with love.
Now in your mind's eye,
Visualize yourself standing in a serene,
Lush garden.
The air is fresh and filled with the scent of blooming flowers and ripe fruits.
You hear the soft rustling of leaves and the gentle trickle of a stream nearby.
As you walk through the garden,
You notice it's alive with abundance and vibrancy.
Trees are heavy with fruit,
Flowers bloom in every color and the soil beneath your feet feels rich and nourishing.
This garden is a reflection of your body,
A sanctuary of life,
Resilience and health.
In the center of the garden stands a beautiful,
Radiant structure,
A temple dedicated to self-love and care.
As you step inside,
You are greeted by a soft,
Warm glow.
The walls are adored with reflections of your best self living in harmony.
You see yourself moving through life with ease,
Joyfully choosing nourishing foods,
Delighting in movement and embracing rest as a sacred ritual.
Walk through this temple and notice how every corner reflects your deepest love for yourself.
There's a space here for nourishment,
A table filled with vibrant,
Fresh foods that energize and heal.
Visualize yourself choosing these foods with excitement and gratitude,
Knowing they fuel your health and vitality.
Another space is dedicated to movement.
You see yourself dancing freely,
Walking through nature or practicing yoga.
Notice the joy on your face and the lightness in your body as you move with ease and grace.
You arrive at a sanctuary for rest,
A soft,
Inviting space where you feel completely held and restored.
Visualize yourself resting deeply,
Your body absorbing the care you so lovingly provide.
As you explore this temple,
Feel a deep sense of peace and alignment.
Every choice you see yourself making here is an act of love.
An effortless reflection of your connection to yourself.
Breathe deeply and with each inhale imagine drawing in the vitality and love of this sanctuary.
With each exhale feel this energy settle into your body.
Let it integrate fully so every cell in your being vibrates with the truth I am worthy of care.
I honor my body.
I love myself deeply.
Now silently repeat these affirmations,
Letting each one land deeply within you.
I honor my body as a sacred temple.
I choose foods that nourish and energize me.
Movement is a joyful celebration of life.
I rest deeply knowing I am worthy of care.
Every choice I make is a reflection of my self-love.
Allow these affirmations to become part of you weaving into the fabric of your being,
Into every cell in your body.
Now bring your attention back to your heart center where your intention still shines brightly.
Imagine this light spreading throughout your body,
Filling you with gratitude for this time of connection and care.
When you're ready,
Gently bring your awareness back to your surroundings.
Feel the support of the ground beneath you.
Notice the natural rhythm of your breath and the steady beating of your heart.
Take your time as you begin to move,
Perhaps wiggle your fingers and toes and stretching softly.
And when you feel ready,
Gently open your eyes and carry the sense of love and care with you into every moment,
Letting it guide every choice you make.
Thank you for joining me in this practice.
May you continue to nurture yourself with love and kindness.
Until next time.
