Yoga Nidra For Complete Self Love

This guided yoga nidra practice takes you on a journey through the layers of your being to reach the quiet home of the soul where the intention of immense, pure, and whole self-love is planted. If you're in need of a little compassion towards yourself, this gentle sweet practice is just for you. Get comfortable by lying down in bed or on your mat with as many pillows, props, and blankets as you wish and just listen with an open heart.

Transcript

Hi friends, My name is Ashley and I'll be guiding you through your yoga nidra practice today to cultivate complete self-love Let's start in a comfortable position lying down on our backs Feel free to bring in any pillows or blankets and get as cozy and comfortable as possible Make sure nothing in your body is bothering you And as you settle in Start by feeling your mind and body slow down Your thoughts start to slow down The cells in your body start to rest and recover And your awareness draws to your heart Beating right behind your chest Now bring your attention to your breath Without changing it just notice the quality and depth of your natural breath We're going to start relaxing by taking three deep easy breaths First exhale all the air out of your lungs And deep inhale through your nose and your belly rises Then exhale through your nose your belly falls Take two more deep breaths Just like that through the nose with your belly rising and falling Now on your next inhale clench the toes feet and legs squeeze your thighs tightly Then exhale release and let your lower body be heavy on the ground Now inhale clench your hands into fists Squeeze your arms into your ribs tighten up your core and send the breath deep into your belly Then exhale release and melt your upper body to the ground Inhale stretch up your face Constrict your throat tighten your neck and Then exhale release it all Let it all go and relax your entire body into the ground Take a moment to notice how your body and mind respond to this release Now return to your natural effortless breath Now tell yourself three times here begins the practice of yoga nidra. I Will stay awake and be open to receiving what I need to receive Tell yourself three times. I love myself completely and unconditionally I am worthy of love We are now going to move on to We are now going to move on to a rotation of physical awareness in the body as I call out each part become aware of that area and visualize it in your mind's eye Start by becoming aware of the center of the upper chest where your heart is Become aware of the base of the throat tip of the nose space between the eyebrows Move your awareness to your mouth Become aware of the tongue jaw lower row of teeth upper row of teeth gums Upper lip lower lip Space between your lips right cheek left cheek both cheeks right ear left ear both ears Center of the forehead temples Back of the head top of the head right eyelid Right eye Right eyebrow left eyelid left eye left eyebrow Space between the eyebrows Chin base of the throat Heart Right shoulder right elbow Right wrist Right thumb Right second finger Third finger fourth finger Pinky finger back of the hand palm of the hand Right wrist Right elbow Right shoulder Heart left shoulder left elbow left wrist left thumb left second finger third finger fourth finger Pinky finger back of the hand Palm of the hand Left wrist Left elbow left shoulder heart center Center of the chest right side chest Center of the chest left side chest Center of the chest ribs Navel waist Pelvis right hip right knee right ankle right big toe right second toe third toe fourth toe Pinky toe right ankle right knee right hip pelvis left hip left knee left ankle left big toe left second toe third toe fourth toe Pinky toe left ankle left knee left hip pelvis Navel Now bring your awareness to your lower back mid back upper back right shoulder blade left shoulder blade back of the neck front of the neck Feel the whole spine The whole head right arm left arm both arms together the right leg the left leg both legs together the back body the front body The whole heart the whole body Become aware of the whole body Now bring your awareness to your breath Feel the warm air enter your nose down your throat Down your chest into your belly and feel your belly expand Now slowly exhale feeling the air take the journey in reverse From your belly up to your chest up to your throat and out your nose Take a few breaths like that Keeping the mindful journey of air in your mind Now bring your breath to your spine on your next breath in feel the breath ascend from the base of the spine towards the top of the spine and On your breath out feel the air descend from the top of the spine to the base of the spine Continue breathing On the inhale feel the breath move up the spine and on the exhale feel the breath move down the spine Feel the spine expand on the inhale and contract on the exhale When you breathe in the spine expands and the breath rises up the spine and When you breathe out feel it move down the spine as it contracts Start to see your breath as soft pink light glowing up and down the spine Watch the pink light as it pulsates up and down the spine Like a halo floating from the earth to the sky we are now going to move through a series of feelings and sensations as I call out each one try not to get caught up in the details Be present and let yourself experience it fully as it is Now feel yourself become strong Feel yourself become weak Experience yourself floating Experience yourself sinking Feel yourself become energized Feel yourself become exhausted Experience happiness Experience sadness Invite the feeling of calm Invite the feeling of anxiety Experience judgment Experience open-mindedness Invite the sensation of peace Invite the sensation of fear Experience hate Experience love complete love for all Now picture yourself standing at the bottom of a white staircase The staircase towers so high You can't see where exactly it leads to But you see a bright golden radiant light shimmering all around it A cold wind passes through you as you gaze up towards the top of the staircase The cold sets against your skin and you feel frigid You decide to start to walk up the staircase You decide to start to walk up the staircase trusting fully in your intuition As you take the first step up the staircase You pause and notice you feel warmer This warmth you feel starts to melt the physical layer of your body The second step you take the energetic layer of your body starts to melt away Then the third step you take melts the mental layer of your body away As you take the fourth step now the fifth step and continue to ascend the staircase with each mindful step You feel a deep warmth all around you and everything that makes up your body begins to release into the surrounding golden light Until there's nothing left, But your heart center Your heart center shines the brightest rose colored light on the staircase and guides you all the way to the top Where you find a mirror? You look into this mirror and see your heart center Radiantly reflecting the light pink glow back at you You look directly at your heart center in this mirror and you see it holds immense pure love and wisdom You witness the capacity for compassion and gratitude your heart center is made up of Soak in this feeling of pure honest goodness and love Feel all the layers of your body being rebuilt by this feeling See your heart center pulsating. It's soft pink light vibrantly as It pulsates it knocks away any feelings of negativity self-doubt Self-loathing from your body and replaces it with the pure essence of self-love Let this pink light shower over you and let you fall in love with who you are the way you are and what you are The feeling of appreciation for yourself Washes over you and you forgive yourself completely You fully appreciate your beautiful and radiant personality your wisdom and Your unique energetic imprint on those around you You experience full acceptance for your body your mind your energy and your spirit and Honor the goodness that has always been within you See the light pink light Begin to radiate out of your heart center and cover your chest your shoulders your head Then your arms and eventually your entire body Now see yourself cocooned by this warm Loving pink light Become immersed in this sensation and fully take it all in be surrounded by self-love Witness yourself be free free from judgment free from comparison free from negativity and Simply surrender into complete gratitude for who you are Now repeat to yourself three times. I love myself completely and unconditionally I Am worthy of love Gently begin to reawaken Coming back into your physical body Tap your thumb pad to each of your other fingers Softly wiggle your toes Maybe look side to side rolling out your neck Option to take a full body stretch here reaching for all four corners of the physical space you are in Roll over to your favorite side and just lie here for a moment Then slowly push yourself up to a seat keeping your eyes closed With your eyes still closed bring your hands together and rub them to begin to generate heat between them Then place your palms over your eyes Feeling the warmth set over your eyelids Feeling the energy from our palms begin to absorb into our eyes And gently begin to blink your eyes open behind your palms letting little slivers of light through Then remove your palms and let all the light in Thank you so much for taking the time to be open brave the journey inward and Cultivate love for yourself and others. I See and honor the light love and gratitude in each and every one of you The practice of yoga nidra is now complete

Reviews

🙏

That was beautiful…thank you

Perfect in every way. You’re my new favorite yoga nidra 🙏

Lovely, I slept so well. Thank you so much,
Namaste

Heidi

UPDATE to Ashley: As someone who also has a purpose of helping others, I know how helpful feedback on impact can be. So, I wanted you to know that I recently recommended this to a friend and her experience was similar to mine. You should be so proud of this meditation—just think of all the ripples you’ve already created from just “my” first listen! I’m certain there will be many others who will be tossing your pebble into their own ponds too!

The most incredible meditation I have ever experienced. That was literally the first time in 58 years that I’ve ever experienced self-love. Until today, it felt like an elusive construct. I finally feel it! I now know what it is! Thank you so much! This is my new favorite track!