Yoga Nidra For Cultivating Self-Compassion

This Yoga Nidra practice is about cultivating and embracing compassion for both ourselves and others. Sometimes, self-compassion can be one of the more difficult kindnesses to extend to ourselves, but when we can create the space for it, it opens up a whole world of compassion for everyone in our orbit. I recommend you find a comfortable place to recline, using any props (blankets, blocks, bolsters) that you have available!

Transcript

Welcome to your Yoga Nidra practice.

I encourage you to find a space where you can really settle in and feel comfortable and cozy.

So any props you may like,

Bolster,

Blocks,

Blankets,

Pillows.

And I'll encourage you to find a comfortable reclined position.

If that's not comfortable for you,

You can absolutely take this practice in an upright seat.

But get comfortable in your space.

Whatever you need,

Right here,

Right now.

Take a deep breath in and a long breath out.

Again,

Full inhale.

Complete exhale.

Allow your body to melt into the floor.

Shift and move around however you need to let your body settle more deeply into the surface beneath you.

Be comforted that right now,

In this moment,

Everything is okay.

Your only responsibility is to simply be here.

Feel your body and listen.

Try not to worry or feel frustrated if you do not hear everything I say.

Flowing in and out of conscious hearing is natural.

Just remember that your core essential self is always listening.

There is no right or wrong approach in this experience.

Allow yourself to listen without trying too hard.

Visualize the space you are in without opening your eyes.

See the ceiling,

The walls,

The floor.

See your body as it rests on the floor or any props.

Visualize the position of your body,

The clothes you are wearing,

Your face,

Your hair.

Notice the texture of your skin.

Notice any sounds in your orbit.

Become intimately and keenly aware of the existence of your physical body in this space.

You are in held space,

Protected space.

Come into stillness now and remain in that stillness.

Giving over to deep rest,

Deep self-care.

Feel your natural spontaneous breath.

Let it move through you in its own way,

Effortlessly.

Feel the coolness of the air on the inhale.

Feeling it move through your sinuses,

Towards the back of your throat,

And then towards your lungs.

Feel the warmth of the air on the exhale,

Feeling it move over your upper lip.

Give your bones permission to become heavy.

Feel that complete heaviness even more and allow all of your limbs to sink into the floor.

Today's practice is one of cultivating self-compassion.

Begin to notice the quality in your body,

Tapping below the physical surface layer.

Whatever stands out,

Any areas of tension or spaciousness,

Areas that feel light or heavy.

Notice the effortless cadence of your breath.

Is there one quality that might be helpful for your day or evening ahead?

Maybe that's focus,

Clarity,

Creativity,

Wisdom,

Or something else entirely.

What one thing or action will set the quality for your day ahead?

How might your day be different with this quality?

Notice what this quality feels like in your body.

To instigate that awareness,

Bring to mind a time that you felt tapped into this quality.

Notice where you feel that quality and see if you can walk yourself through some of the points of the rest of your day.

Notice what it looks and feels like to embody this quality.

How might you interact differently?

How might you work differently?

Eat your meals differently?

Go to sleep differently?

Let that quality wash over you.

Let it steep into your tissues.

What else can you let go of as that quality becomes more prominent in your awareness?

I invite you to go more deeply now,

Deep inside yourself to notice your heart's true desire.

Create a sankalpa,

Which is an affirmative intention based on this desire.

This is a positive statement in the present tense.

Repeat,

For example,

I am complete as I am.

I trust my instincts and insights.

I am intuitive.

My heart flows with compassion for myself and others.

I am happy and healthy in my body,

Mind and soul.

Give yourself a moment to create your affirmative intention and state it silently to yourself three times.

Tell yourself,

I am practicing yoga nidra.

I am here and I am awake.

Allow yourself to steep in the inner warmth of your sankalpa.

Your affirmation that speaks to your heart,

Your true self and what is precious.

Now begin to allow your awareness to travel sensationally through your body.

Without moving,

Simply feel each part as it is mentioned.

Welcoming all sensation just as it is.

Begin with the mouth.

Feel your mouth.

Feel sensation inside your mouth.

Feel your jaw,

Lips,

Upper lip,

Lower lip.

Notice the point where the lips meet.

Feel the inside of your mouth.

Your upper teeth and gums.

Your lower teeth and gums.

Your tongue.

Notice your sense of taste.

Feel your left inner cheek.

Feel your right inner cheek.

Now feel all parts together as a whole.

Feel your mouth as sensation,

As radiant energy.

Feel your nose.

Notice your nostrils.

Notice the breath moving through your nasal passages all the way back into your head.

Become aware of your ears.

Left ear,

Right ear,

Both ears simultaneously.

Feel the wrinkles and folds of the ears,

Ear lobes,

Ear canals.

Notice your ears receiving sound,

Listening.

Feel your ears hearing.

Feel your eyes.

Left eye,

Right eye,

Both eyes together.

Notice your eyelids.

Feel each eyelash.

Notice where the eyelids touch.

Become aware of the surface of your eyes,

Centers of your eyes,

Backs of your eyes.

Feel your eyes now as energy,

Radiant glowing orbs.

Bring awareness to the crown of your head,

Your forehead,

Your face.

Feel your whole head.

Feel your neck,

Back of your neck,

Sides of your neck,

Throat.

Notice the notch at the base of the throat.

Notice your right palm,

The back of your right hand,

Thumb,

First finger,

Second finger,

Third finger,

Fourth finger.

Feel your whole right hand energetically alive.

Feel your wrist,

Forearm,

Elbow,

Upper arm,

Whole shoulder.

Notice your left palm,

The back of your left hand,

Thumb,

First finger,

Second finger,

Third finger,

Fourth finger.

Feel your whole left hand energetically alive.

Feel your wrist,

Forearm,

Elbow,

Upper arm,

Whole shoulder.

Become aware of the upper chest,

Upper back,

Shoulder blades.

Feel your heart center.

Notice your abdomen,

Your rib cage.

Feel your belly,

Navel center,

Pelvis,

Hips.

Feel your right hip,

Right thigh,

Right knee,

Right calf,

Right ankle,

Foot,

Toes,

Sole of foot.

Feel your whole right foot.

Feel again your pelvis.

Feel your left hip,

Left thigh,

Left knee,

Left calf,

Left ankle,

Foot,

Toes,

Sole of foot,

Whole left foot.

Notice both feet.

Feel your root between your sitting bones,

Navel center,

Solar plexus,

Heart center,

Throat center,

Mouth,

Third eye between the brows,

Your crown.

Feel now the back body resting on its supports.

Bring awareness to your whole back body as sensation alive with vibration.

Now feel the front body equally filled with radiant vibration.

Pour your awareness into the right side of your body.

Feel your right side.

Pour your awareness into the left side.

Feel your left side.

Feel your midline.

Feel your body as a whole,

A complete entity.

Feel radiant sensation throughout your whole body.

As you continue to rest here,

Consider what it feels like in your body when you practice self-compassion.

Begin by noticing the awareness inside of you.

Notice any sensations that stand out,

Pleasant areas or areas of discomfort,

Warm or cool areas,

The weight of your body,

The pressure of your body against the floor,

The pressure of your hands wherever they've landed.

Maybe it's an emotional tone or maybe just a feeling without words that you notice.

Allow yourself to greet whatever is there without the need to change or understand it.

Let your attention shift to your breath.

See if you can sense the movement of your breath on its own.

Is it possible to notice the breath without regulating it or intervening?

Allow yourself to enter this observer's neutral mindset to take in the awareness.

Without any bias,

Simply notice.

Now,

Bring to mind someone you love,

Even a pet,

Whoever first comes to mind.

Picture them in your mind's eye,

Imagining them healthy.

See if you can visualize that clearly in your mind.

What does it look like for them to be happy?

What does it look like for them to be at ease?

Extend these well wishes for them.

May this person be healthy as you picture them.

May they be happy.

May they be at ease.

Sense that person you love embodying all three of these qualities,

Visualizing it and wishing them well.

Then picture someone you don't know,

Someone you may have passed on the street or in the store.

Picture them in your mind's eye.

May they be healthy.

May they be happy.

May they be at ease.

Visualize them embodying all three and offering these well wishes to them.

And finally,

Picture yourself in your mind's eye as an onlooker.

Say to yourself,

May I be healthy.

May I be happy.

May I be at ease.

Offer these well wishes to yourself.

Believe that you deserve to be happy,

To be at ease and deserve to rest as well.

Sense what it is like to extend these well wishes to yourself.

Don't try to understand it.

Just notice.

Offering yourself some compassion and some kindness.

Lastly,

Sending this out to everyone around you.

May we all be healthy,

Happy and at ease.

What does it feel like to sense the world embodying all three?

What does it feel like in your body extending these well wishes to every living being?

Continue to rest here in your space.

Feeling that kindness and compassion steeping into your tissues.

Kindness and compassion for yourself and every living being.

Begin to notice your breath and its natural flow through you.

Feel the in-breath.

Feel the out-breath.

As you exhale,

Feel it like a bellow clearing out any and all tension.

On the inhale,

Feel the freshness move upward through your whole body,

Bringing a sense of calm to each and every cell.

The exhale carries away what does not serve you right here,

Right now.

The inhale brings a renewed sense of serenity and ease.

Now,

Remember your heart statement of affirmation,

Your sankalpa.

Repeat it again three times as the present truth.

It is the truth.

Notice your back body facing the earth.

Feel all the places where you touch the ground and your supports.

Notice your front body facing skyward.

Notice all the space that surrounds you.

Notice your breath,

Feeling its rhythm and pace.

We are now completing your yoga nidra practice.

Before moving,

Sense your fingers and just imagine them moving.

Now,

Begin to wiggle your fingers.

Feel each individual sensation.

Notice your toes as well.

Begin to wiggle your toes.

Gently rock your head from side to side,

Awakening slowly.

Draw a deeper breath into your belly.

Drawing one knee towards your chest,

Followed by the other.

Walk slowly onto your right side,

Landing in a fetal position.

Carefully pressing your left palm into the ground,

Ease your way up to a comfortable seat.

Lengthening your spine,

Taking a full breath in and a full breath out.

Thank you so much.

May you all be healthy,

Happy,

And at ease.

I'll see you next time.

Reviews

Beautifully paced, and poetic. 🙏 love the sweet little cat’s meow in the beginning.