Yoga Nidra For Self-Acceptance And Embodiment

This is a Yoga Nidra practice themed around self-acceptance and embodiment. Prepare for this practice by setting up a comfortable space, lying down, sitting up, or in any restful meditation position you feel your most comfortable in. This guided meditation is voice-only, with no background music. During Yoga Nidra, you may experience deep relaxation as you travel through slower brain wave states and may fall asleep - this is totally normal. Whether you fall asleep or not, Yoga Nidra is a great practice for deep rest and relaxation. Happy meditating!

Transcript

Welcome to this Yoga Nidra practice dedicated to self-acceptance and embodiment.

Take a few moments to make yourself comfortable,

Maybe covering yourself with a blanket as during Yoga Nidra your body temperature is likely to drop.

Lying on your back,

Allow your arms to rest comfortably and your eyes to soften.

Lids getting heavy and perhaps coming all the way to a close.

Do anything else you need to find your most comfortable resting position.

A pillow under the head or knees,

Turning down the lights,

Covering your eyes.

Take a few moments here to settle in.

Take the next few moments to draw an energetic field of warmth,

Support and comfort around yourself.

When you think of these words warmth,

Support,

Comfort,

Allow a color to come to mind.

Envision that color in light form and allow that light to envelop you.

Surrounded by this light,

Imagine yourself in a hammock of soft strong fabric.

Imagine sinking into this fabric,

Feeling fully held and supported,

Able to relax entirely.

Take a few moments here,

Sinking more and more into your present moment.

With each inhale,

Feel a sense of calm drawing in,

Filling you up.

With each exhale,

Feel a sense of deep relaxation.

Deeper and deeper with each round of breath,

Helping to open you up to receive what this yoga nidra has to offer.

Bring to mind a sankalpa,

An intention for this practice.

Your intention could relate to the theme of self-acceptance and embodiment or be something entirely different.

It is fully up to you.

Suggestions around the theme of self-acceptance and embodiment.

I belong.

I accept myself.

I am fully embodied.

I deeply love and care for myself.

Feel free to use any of these suggestions that feel good or choose a sankalpa of your own.

If a clear sentence does not come to mind and these suggestions don't resonate today,

Simply set the intention as,

I am open to what this yoga nidra has to offer and allow yourself to be fully guided.

Repeat your sankalpa,

Your intention,

Quietly to yourself in your mind three times.

Now we will begin a breathing exercise.

On your next inhale,

Draw breath in slowly through the nose.

Feel it pass down your throat.

Feel your chest,

Your upper belly,

Your lower belly expanding.

Exhale slowly through your nose,

Feeling your lower belly,

Your upper belly,

Your chest relax and the breath pass back up your throat and out of your nose.

Inhale through your nose.

Feel breath down your throat.

Chest expands,

Upper belly,

Lower belly.

Exhale through your nose.

Lower belly relaxes,

Upper belly,

Chest.

Breath up your throat and out.

Take a few more rounds like this.

Inhales drawing in expansive breath.

Exhales guiding you deeper and deeper into relaxation.

I will guide two more rounds.

Feel free to breathe at your own pace or follow my guided pace.

On your next inhale,

Through the nose,

Feel breath down your throat.

Upper belly expands,

Lower belly.

Exhale,

Lower belly relaxes,

Upper belly,

Chest.

Breath passes back up your throat,

Out of your nose.

Inhale nose,

Throat,

Chest,

Upper belly,

Lower belly.

Exhale lower belly,

Upper belly,

Chest,

Throat,

Nose.

Go two more rounds on your own.

When you're finished,

Allow your breathing to return to its neutral state,

Slowly regulating inhales and exhales.

Nice,

Even,

Slow.

Inhale through the nose.

Nice,

Even,

Slow.

Exhale through the nose.

Take a few rounds of breath here with your natural breath's rhythm and cadence.

Now we will move into rotation of consciousness,

Body scanning.

As I call out a part of your body,

Allow all of your focus and attention to point there.

Becoming fully aware of that part in that moment.

As you bring awareness to each part,

Can you find full acceptance for whatever you feel there?

Send warmth and love to each part and to whatever you discover.

First,

Bring your attention to your right thumb.

Allow all of your focus to direct itself there.

Next,

Your right index finger,

Right middle finger,

Right ring finger,

Right pinky finger,

Entire right hand,

Right wrist,

Right forearm,

Right elbow,

Right upper arm,

Right shoulder,

The right side of your neck,

The right side of your jaw,

Right cheek,

Right ear,

Right eye,

Right side of your nose,

Right side of your forehead,

The entire crown of your head,

The left side of your forehead,

The left side of your nose,

Left eye,

Left ear,

Left cheek,

Left side of your jaw,

Left side of your neck,

Chin,

Pit of your throat,

Left shoulder,

Left upper arm,

Left elbow,

Left forearm,

Left wrist,

Entire left hand,

Left pinky,

Left ring finger,

Left middle finger,

Left index finger,

Left thumb,

The center of your chest,

Upper abdomen,

Just below your ribcage,

Middle abdomen,

Lower abdomen,

Just above your pelvis,

Right hip,

Front of your right thigh,

Right knee,

Right shin,

Right ankle,

The top of your right foot,

All of your right toes,

The sole of your right foot,

Right heel,

Right calf,

The pit of your right knee,

Back of your right thigh,

Right glute,

The very center point of your pelvis,

Left hip,

Front of left thigh,

Left knee,

Left shin,

Left ankle,

The top of your left foot,

All of your left toes,

The sole of your left foot,

Left heel,

Left calf,

Pit of left knee,

The back of your left thigh,

Left glute,

Your entire low back,

Middle of your back and both sides of your waist,

Upper back and both shoulder blades,

Back of your neck,

Back of your head.

On your next inhale,

Bring all of your awareness to the crown of your head.

As you exhale,

Allow that awareness to extend down and all over your body,

All the way down to the soles of your feet,

Fully accepting.

Now we will feel into opposites.

Remember to remain in the perspective of being an observer of any thoughts,

Feelings,

Sensations that arise.

Simply notice the sensations without attaching to them and then let them pass through.

Remember that you are safe in this practice and if at any time you begin to feel uncomfortable,

Return to your breath.

Remind yourself where you are located and what you are doing.

First,

We will feel into the sensations that arise around feeling critical,

Whether critical towards something internal or external.

What sensations arise in relation to feeling critical?

Where do these sensations arise?

Do they take on a certain shape,

Color,

Intensity?

Do they move around or stay in one place?

Do they feel rigid or expansive?

Observe these sensations with curiosity and an open mind.

Can you send a little softness or a little light to any areas that need it?

Now,

Take a few moments to release these observations.

Return to your breath.

Feel it gently come in through your nose,

Out through your nose.

Next,

We will feel into the sensations that arise around feeling accepting,

Whether accepting towards something internal or external.

What sensations arise around feeling accepting?

How are they different than the sensations around feeling critical?

Where and how do these sensations show up?

The sensations around feeling accepting,

Are they a certain color,

Shape,

Intensity?

Do they feel tight and rigid or relaxed and expansive?

Observe these sensations with curiosity and an open mind.

Is it difficult to sense acceptance anywhere?

Is there any place in your experience where you would like to send or amplify the sensations of acceptance?

If so,

Visualize yourself sending softness,

Warmth or light there,

Whatever feels soothing.

If there is no specific place,

Visualize yourself sending soothing energy all around your body,

Or simply continue to notice,

To observe the sensations of feeling acceptance.

Gently return your focus to your breath,

Letting these observations go.

Feel your breath,

Feel your chest and belly as you inhale.

Feel your body relax as you exhale.

As this yoga nidra draws to a close,

We will do one more body scan.

Bring your awareness to your feet.

Maybe wiggle your toes if you feel ready.

On your next inhale,

Draw your focus up your legs,

Pausing at your hips as you exhale.

Inhale,

Draw your attention up your torso and across both arms.

Pause,

Exhale.

Take a few breaths here,

Maybe wiggle your fingers if you feel ready.

On your next inhale,

Draw your awareness back up your arms,

Up your neck,

Across your face and all over your head.

Exhale with your awareness at the crown of your head.

Allow your breathing to return to normal.

If you are ready,

Allow your eyes to gently open,

Removing any eye covering you may have.

If you are not ready,

Allow your eyes to remain closed.

Move at your own pace as you bring your awareness back to the space you are in.

This concludes our yoga nidra practice today.

Thank you for allowing me to guide your practice.

Move slowly and as you are ready,

Sending yourself full acceptance and gratitude.

You

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