Yoga Nidra For Self Love (With Music)

This gently female-guided yoga Nidra with music is for finding and resourcing the power of self-love. No matter how you feel about yourself at this moment, this yoga Nidra will guide you into a space where it is safe to explore and open yourself up to the possibility and flow of love.

Transcript

Hello dear one,

Welcome to this Yoga Nidra for self-love.

My name is Elka,

Allow me to be your guide throughout this practice.

We all know that as humans we require love,

Because love is the unifying pulse of the whole universe.

All of life is imbued with this love,

And the practice of Yoga Nidra helps you to connect with your body and emotions in a deeper way.

And when practiced daily it can help you to cultivate more love and acceptance for yourself.

And as you experience this you can expand and explore the multiple layers of your being,

The koshas,

Reuniting you with your inherent wisdom and your wholeness.

We can begin this practice by finding a comfortable position,

And when you arrive here close your eyes softly,

Feel the touch of breath at the inside of your nose,

Part the lips and let the breath out with a little sigh.

And as we begin to settle let's find more comfort,

Maybe adjust your shoulders,

Relaxing down the arms and elbows and into your fingertips.

Move your head a little side to side and then allow it to rest in its center.

Maybe stretch the toes or move the hips a little,

Adjusting your comfort just a little more.

And then allow the body to become as still as you can,

Knowing that you can move anytime you need to,

And adjust as we move along.

Draw a few slower breaths inside your nose.

Notice the way that you can start to follow the breath from the nose down the passageway into your chest,

Increasing the space.

And notice the way you can follow the breath out and how you can sense the lungs releasing the air,

The space,

Muscles around the ribcage releasing down,

Movements of air,

Transitions in space,

Observing and feeling your peaceful nature,

A safe place for you to explore.

And being present with your breath,

Exploring it in this curious,

Loving way can provide a safe and supportive environment for increasing self-love and can help you transform many emotions.

Already you're creating and cultivating this relationship with yourself.

You're giving yourself this time and gentle awareness.

Feel yourself already cultivating this relationship with yourself through this breath,

Developing and creating more self-love and acceptance.

And it's okay if you only barely sense this,

Or maybe not even at all.

Keep going.

Each breath offers this safe place for you to explore,

Creating space.

And of course everyone's experience is unique,

And it's okay for you to feel a wide range of emotions and thoughts.

It's all part of your human experience,

Knowing that you are safe to explore your very own beautiful emotional landscape,

Each time growing a deeper sense of love and acceptance for yourself.

Feel your awareness moving up to the top of your head,

And from this place could you become aware now of the back of your head,

Feeling the back of your head,

And now sensing the back of the shoulders,

The arm,

The hands,

Sensing your upper back,

Mid-back,

Low back,

Legs,

Knees,

Ankles,

And feet.

Notice the way you can feel the soles of your feet with your mind,

And how the feet become alive with sensation and awareness.

Feeling the tops of the feet and the toes,

Tracing your awareness up to the shins,

The fronts of the knees,

The legs,

Hips,

Belly,

Center of the chest,

Feeling your throat and the muscles around your mouth,

Gently giving away,

Softening around the mouth,

Softening around your cheeks,

Your eyes,

And your forehead,

And drawing all that awareness back up to the crown of your head,

Maybe even reaching out to the space above your head,

Feeling the space above your head,

Almost your whole body free,

Flowing with energy,

And all of your awareness,

All as one,

Feeling yourself as space,

Or spaciousness,

And now could you notice either inside or outside of your body or mind,

Where you can sense the feeling of space,

Spaces within,

Spaces around,

Space expanding,

Opening,

And filling,

Getting lighter and brighter,

Or however you sense this,

How does it feel as you breathe into this space,

How does this feel,

Is there somewhere inside or outside of you,

You can sense this feeling tone of loving kindness,

Sometimes even welcoming in the word,

Metta,

Might help you find this place,

Or begin to vibrate with its energy,

Are you able to sense this vibration of love,

Maybe only slightly,

Maybe it's much more potent than that,

Sensing the vibration of love,

Sometimes this could arise as a memory,

Maybe even a vision,

This might come as a wave sensation,

It might also come with no sensation at all,

How does this feel for you,

Where can you sense this metta,

Loving kindness,

And could you notice now if this has a feeling of heaviness,

Or maybe a lightness quality to it,

Or does this feel only slight,

Barely noticeable at all,

Maybe only sensing it just at the surface of the skin,

Do you feel this in one place or in many places,

Possibly even sensing this nowhere at all,

Whatever your experience,

Allow yourself to be with this feeling for a little longer,

If you need to,

Repeat the word metta within your body,

Within your mind,

Welcoming this vibration in,

And could you feel this love growing,

Expanding,

Filling you,

Being with this experience as best as you can,

What about your love's capacity,

How much of this loving feeling can you hold,

Noticing its ease or difficulty,

How much love can you hold in this moment,

Your whole being a container for love,

Are you able to increase this feeling,

Expanding it even more,

How does it feel as you expand it,

Increase it even more,

Maybe only slightly,

Or substantially,

How does it feel,

Your beautiful,

Unique you,

Filling with love,

Filling with this loving kindness that is pulsating throughout the whole universe,

Parts of you expanding like the ocean on waves of breath,

You're being an ocean of love,

You are worthy of love and respect,

Just as you are,

Be kind,

Be compassionate towards yourself,

Celebrate your unique strengths and qualities,

Let's welcome a mantra to beat within your heart,

Repeating a few times to yourself,

I am love,

I am love,

I am love,

I am love,

I am love,

I am love,

I am love,

I am love,

I am love,

Your whole being vibrating,

I am love,

I am love,

I am love,

I am love,

I am love,

I am love,

I am love,

And could you let the mantra dissolve,

And could you notice the love or vibration that still remains here,

Beginning to sense your breath again,

Noticing the breath inside your nose and the following way down the passageway inside your body,

Sensing the rhythm of your breath,

Could you also sense the pulse of your beating heart,

Beginning to feel all the way back out to the physical form of you,

Feeling your body supported,

Feeling the spaces within,

The spaces around,

Drawing all focus back in to your head,

Feeling your head,

Your neck,

Your shoulders,

Arms,

Hands,

Torso,

Legs,

Feet,

And as you notice your physical form,

Could you also notice the space around you,

Sensing your breathing body reaching out to the space,

Perhaps sensing the walls,

The floor,

Ground,

Sky,

Spaces,

People,

And activity all around you,

Noticing sounds,

Movements,

All that you can experience here,

Feeling yourself breathing,

Noticing your presence,

Sensing your wholeness,

Perfect you,

When you feel ready maybe opening the eyes,

Closing them a few times,

And then resting them closed for a few more moments,

Noticing how this feels,

And take any movement that you might need at this time,

Maybe stretching arms and legs,

Moving the head a little side to side,

Or maybe take the hands and wrap them around your shoulders and give yourself a little hug,

Rocking a little side to side,

You are loved,

You are loved,

You are loved,

Namaste.