Hello sweet friends.
Thank you for joining me today for this Yoga Nidra for self-acceptance.
Yoga Nidra is a deeply healing meditative practice.
It can be beneficial to complete some gentle movement prior to the practice of Yoga Nidra.
Just allowing the body to release any pent up energy and allow yourself to more deeply relax into the Yoga Nidra practice.
You may wish to pause this recording at this time to do some light stretching,
Maybe some gentle yoga,
Or even a walk around the block.
Whenever you are ready though,
You can come back to this recording and we can get started.
When you are ready,
Please find yourself in a comfortable Shavasana position lying on your back,
Either on your bed or on a mat.
Allowing yourself to settle into Shavasana.
You may wish to have a bolster,
Pillow,
Or a rolled up blanket underneath your knees to support your lower back.
And perhaps a gentle pillow underneath your neck.
As you settle into Shavasana,
Let's begin by taking two deep breaths.
On the inhale,
Allowing that inhale to meet into your stomach,
Expanding your stomach out,
Your ribs out,
Your chest up.
And on the exhale,
Sighing out any tension,
Any stress from your day.
We'll repeat that,
Breathing in,
Allowing the air to fill your abdomen,
Fill your ribs,
Fill your chest.
And a big sigh on the exhale,
Releasing any tension maybe stored up in your body.
As you settle into your Shavasana,
Beginning to notice the support of the earth beneath your body.
Notice where your body comes into contact with the earth and allow your breath to flow to those parts of your body.
And giving thanks to the earth for her support of your body and life every day.
Now take a moment to notice the temperature of the room around you.
Now the temperature of your body.
And the temperature of the air as it flows into your nostrils and exhales out.
Maybe you notice that the incoming breath is cooler than the breath as it is exhaled from your body.
Everything you notice is as exactly as it should be.
The importance is only to notice it,
Become aware of whatever you notice,
And allow that awareness to flow from you with ease and release.
Now take a moment to tune into your sense of hearing.
Welcome the sounds you hear within the environment around you.
The sounds outside of the room you are in.
Sounds inside of the room.
The sound of your breath as it inhales and exhales.
The sounds within your body,
Within your heart.
From this relaxed and peaceful connection with your body.
With the opening of your heart,
Begin to listen to the messages that lie within your heart's desire.
As you invite the message of your heart to come into your awareness,
Allow this desire to blossom into your sankalpa,
Your intention for this practice of yoga nidra.
Sankalpa is a Sanskrit word for seed.
Allow this seed of your sankalpa to be planted through this practice for you to feel in the depth of your heart beyond these moments.
Invite this intention to be simple,
Like the seed,
Yet impactful to you.
Allow it to be uplifting,
Positive,
And present focused.
Once the sankalpa has brought itself to your awareness,
Repeat it three times while breathing deeply.
Then give thanks and allow it to release with an exhale.
I'll now begin to guide you through a rotation of awareness to the body.
Allow the sound of my voice to simply guide you.
If you lose track,
That's okay.
Simply guide yourself back to the sound of my voice when you remember.
Beginning at the heart center,
You see a glowing white light deep within your heart.
It fills your heart with peace and love.
It is warm and comforting.
Feel this light radiate down into the abdomen.
Down to the left side of the body,
To the left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Soul of the foot.
Heel as it touches the earth.
Allow this deep,
Comforting light to gently move back up the leg through the ankle,
Lower leg,
Knee,
Thigh,
Left hip.
Where it returns to the abdomen and gently floats across to the right side of the body.
Right hip,
Thigh,
Knee,
Lower leg,
Ankle,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Pinky toe.
Soul of the right foot.
Heel as it touches the earth.
And allow this radiant white healing light to begin to move back up the leg through the ankle,
Lower leg,
Knee,
Thigh,
Right hip,
Back into the abdomen.
This radiant white light with its warmth and comfort flows through the abdomen into the chest,
Expanding beyond the heart to fill the whole of the chest and touches the left shoulder.
Moving down the left upper arm,
Elbow,
Forearm,
Wrist,
Back of the hands,
Thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hands,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Gracefully flows across the chest to the right shoulder,
Upper arm,
Elbow,
Forearm,
Wrist,
Back of the right hands,
Thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hands,
Wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
And gently moves across the chest to the throat center,
Filling the body with radiant whites,
Comforting light as it moves up and around the throat to the chin,
To the left cheek,
Right cheek,
Lower lip,
Upper lip.
Breathe in the radiant white light through the left nostril and out through the right nostril,
Tip of the nose,
Left eye,
Right eye,
Left eyebrow,
Right eyebrow,
Space between the eyebrows,
The third eye,
The radiant white light moves up to the crown of the head,
Back of the head,
Back of the neck,
Left shoulder blade,
Right shoulder blade,
Space between the shoulder blades,
The back of the heart,
Feeling this warm,
Comforting,
Radiant white light filling your entire being.
And as this white light fills your body with warmth and comfort,
Begin to count down from 11 to 1.
Breathing in 11 and out 11.
If you lose count,
That's okay.
Simply start again at 11 with the peace and comfort of knowing there is nowhere to go and nothing to do.
On the inhales,
Allow the light to brighten,
Drawing love from your heart.
And on the exhale,
The light flows through your body,
Filling it with love and acceptance of this radiant white light.
And now release the counting wherever you are.
Welcoming the feeling of warmth in the body.
Notice what it feels like as you spread the feeling of warmth throughout your whole body.
Perhaps it has a color or a sensation it brings with it as it spreads.
Simply allow yourself to notice the body,
Feel how the body feels with this color or sensation.
Now invite the opposite sensations of cold.
Notice what cold feels like as you spread the sensation of rejection throughout your whole body.
Welcome the awareness of any color or physical sensation cold brings with it as it expands.
Simply noticing how the body feels with this cold,
Any color or sensation without attaching to it.
Now move back to the feeling of warmth,
Recalling the sensations in the body.
Now back to the sensation of cold.
Inviting now both opposites to be felt in the body together.
Notice how the sensations are able to coexist within the body.
Now welcome the feeling of acceptance in the body.
Notice what that feels like to you.
Feel the feeling to spread throughout your entire body.
Perhaps acceptance has a color or sensation it brings with it as it spreads.
Simply take notes of how the body feels with this color or sensation.
Now invite the opposite sensation of rejection.
Notice what rejection feels like as you spread the sensation throughout your body.
Welcome the awareness of any color or physical sensation rejection brings with it as it spreads.
Simply noticing how the body feels with this color or sensation without attaching to it.
Now move back to acceptance,
Recalling sensations in the body.
Notice the fact of sensations of rejection.
Now invite both opposites to be felt in the body together.
Notice how the sensations are able to coexist within the body.
Now bring to your awareness,
The screen of your mind,
Like a movie screen.
As I move through visuals simply notice what is projected on that screen.
What spontaneously arises without needing to create any image or story.
Simply follow along and welcome all images and sensations.
Visualize an open door.
A woman smiling.
A babbling brook.
Lightening striking the desert floor.
The sun rising over the ocean.
A puppy chewing on a shoe.
The laughter of a baby.
The sounds of the wind in the trees.
A library filled with books.
The waves crashing along the white sandy beach.
Now allow yourself to be on this beach of pure white,
Powdery sands.
You feel the soft sand between your toes as you walk along,
Listening to the soothing sound of the waves,
Welcoming you home.
You turn to gently gaze out to the turquoise blue water.
You watch the waves as they gracefully build out in the sea,
Coming nearer to the shore.
You watch as the waves meet that pure white powdery sand beneath your feet.
And as a wave washes over your toes,
Feet and ankles.
You feel the warmth of the water as it brings with it light and acceptance that radiates through your toes,
Feet,
And ankles,
As it moves up your legs and continues to flow up your body and into your heart.
As the waves begin to draw back out to the sea,
You feel the wave pull with it anything you wish to release.
Anything that is no longer serving you.
No longer serving your purpose in this lifetime.
Allow your body and your mind to let go.
And allow it to flow out of you.
And release out to sea,
Where it will be purified and transformed into that which is loving and accepting.
You continue to feel the waves bring light and acceptance into your being,
Into your heart.
And upon the receding back out to sea,
You release with them that which no longer serves you.
.
You feel your body full of light,
Acceptance.
And when the next wave approaches the shore,
You see with it a bottle that gently bumps into your feet.
Remembering your sankalpa,
Your intention for this practice.
You see that inside the bottle,
A piece of paper is rolled.
You bend down,
Pick up the bottle,
Uncork it,
And gently withdraw the paper from the bottle.
When you unroll the paper,
You see on it is a message.
The handwriting of this message looks familiar.
You recognize it as your own.
The message is for you about this sankalpa,
This intention.
This message may come to you in words,
Symbols,
Or pictures.
Allow this message from your inner self,
Your true self,
Your inner healer to come to you now.
And even if you don't understand it at this moment,
You will.
Trust in this wisdom and knowing.
And now bring the light,
The acceptance brought to you by the waves of the ocean,
By your true self into your heart.
Acceptance for who you are,
Where you are,
The experiences that surround you.
And know that you accept that you are exactly where you need to be in each moment,
Each day,
Each week,
Each month,
Each year,
This lifetime.
Rest in the feeling of trust,
This inner light and acceptance.
You.
Now filled with the radiant white light of peace,
Love and acceptance brought to you by the turquoise waves of the sea.
Love and acceptance brought to you by the turquoise waves of the sea.
You give honor to the sea,
The sand and all the gifts that is brought to you.
You say goodbye to the sea,
The sand and all that you've released into the waves.
You begin to feel yourself walking back towards this moment.
Allowing yourself to keep your eyes gently closed for just a while longer.
You begin to feel the support of the earth beneath your feet.
Beneath your body.
You begin to bring your awareness back into the room.
You return yourself to your body by beginning to deepen the breath.
Rubbing the tips of your thumbs across your fingers.
Wiggling your toes.
And when you're ready,
You roll to one side and rest here as you continue to integrate yourself back into this moment.
Once again,
Only when you're ready.
And with your eyes gently closed.
Bring yourself up to a seated position.
Begin to massage along your legs,
Welcoming your body back into the presence.
You massage along the bottoms of your feet in five long lines that begin at your heel and end at the tip of each toe.
When you feel you have grounded back into this moment,
This space,
And gently breathe and flutter your eyes open.
Orienting yourself to the space visually around you.
And welcoming yourself back into your true self,
Allowing yourself to carry with you throughout your day,
Throughout your week.
This self acceptance,
Self love.
This radiance,
Warm white light that flows throughout your body.
Thank you so much for joining me today for this practice.
It is truly an honor to guide you through the mantra guide you along your path to self acceptance,
Your path back to your true self.
The love,
Light and acceptance within me,
Sees and honors the love,
Light and acceptance within you.
Namaste.
