Welcome,
This is Gemma.
In this yoga nidra practice we explore deepening self-compassion.
If cultivating compassion is like lighting a small flame in the heart then deepening compassion is learning to stay with that warmth even when something feels tender or difficult.
During this yoga nidra you are invited to bring awareness to something within you that feels a little tender today.
Nothing overwhelming,
Perhaps just a subtle discomfort or a place in the body that carries some tension.
Just something small enough to sit beside with kindness.
Take a moment to check in now.
Is there anything that wishes to be included in your awareness today?
If nothing arises that's completely fine.
You can simply allow this practice to be an offering of compassion to yourself more generally.
Letting warmth gather in the heart space without focusing on anything in particular.
In this practice we simply stay with anything that arises allowing the steady flame of the heart to meet whatever is here.
Begin by finding a comfortable position for rest.
You might lie down on your back,
Arms by your side,
Legs slightly apart.
Take time to arrange blankets or cushions to support the lower back,
The neck,
Anywhere that needs some extra comfort.
Let the body feel supported and allow the surface beneath you to carry your weight.
Gently close the eyes if that feels comfortable and perhaps cover them to support you in going inward.
Allow the body to become still.
Notice the natural breath.
Simply observe the body breathing.
Notice if there is any tension in the forehead and can you soften it just a little.
Soften the jaw,
The shoulders,
Allow the whole body to settle into rest.
You might gently acknowledge to yourself I am now entering the practice of yoga nidra.
I allow the body to let go and rest whilst remaining softly aware.
And now you may invite in a gentle sankalpa,
A personal heartfelt intention for this practice.
Something simple and nurturing,
Such as I meet myself with patience or I offer compassion to all parts of myself.
You may even have your own sankalpa you'd prefer to use.
Listen for what resonates for you and then mentally repeat your sankalpa three times now,
Allowing it to settle at the centre of the heart.
Now we move through the body with awareness,
Offering warmth to each part like the soft glow of a candle.
If this feels difficult in any area,
You might simply notice that difficulty with a sense of gentle care.
And if it still feels hard,
Can you allow it to be just as it is?
Bring awareness to the heart space,
The centre of the chest,
Sense into the base of the throat,
The right side of the head,
The chin,
Jaw,
Upper lip,
Both lips together,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
Both nostrils together and the air flowing in and out of the nose,
Right eye,
Left eye,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
The centre of the forehead,
The crown of the head,
Move awareness to the back of the head,
The back of the neck,
Right shoulder blade,
Left shoulder blade,
Upper back,
Middle back,
The neck,
The sacrum,
And the pelvic bowl,
Awareness of the whole spine,
The whole spine now,
Attention at the right glute,
Left glute,
Back of the thigh,
Back of the knee,
Sole of the foot,
Right big toe,
Second toe,
Third toe,
Left toe,
Little toe,
Top of the foot,
Shin,
Right hip,
Attention at the left glute,
Back of the thigh,
Back of the knee,
Sole of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Top of the foot,
Shin,
Sense the belly,
A gentle rise and fall of the belly with the breath,
The ribcage,
The ribcage,
The chest,
Right collarbone,
Right underarm,
Right hand thumb,
First finger,
Second finger,
Third finger,
Little finger,
Top of the hand,
Wrist,
Upper arm,
Shoulder,
Attention at the left collarbone,
Palm of the hand,
First finger,
Second finger,
Third finger,
Little finger,
Top of the hand,
Centre of the chest,
Rest your attention at the heart space,
Allow the attention to radiate outward,
Like warmth from a steady flame,
Touching the whole body,
Sense the whole body now,
The whole body at once,
Imagine now a small candle at the centre of the heart,
Notice its soft warmth,
Gentle and steady,
Imagine the breath flowing in and out from this flame,
The candle softly glows,
The flame remains steady and patient,
With each breath,
Feel its warmth radiating throughout the whole body,
The whole body illuminated by a soft compassionate light,
Now as the flame softly glows,
Gently notice if there is any place within you that feels a little tender,
Perhaps a sensation,
A subtle tension,
Notice where you sense it in the body,
Perhaps the stomach,
The throat,
The chest,
Simply observe the sensations there,
Allow the flame in the heart to remain steady,
And now imagine the warmth of this small flame,
Reaching that place in the body,
Softly illuminating it with its light,
Simply sitting beside it,
As if this gentle warmth is saying,
I am here,
I am here with you,
Just as you are,
The flame continues to glow steadily,
Warmth reaching that tender place,
Allowing it to be exactly as it is,
Allow the attention to radiate outward,
Every part,
Every cell,
Warmed by this steady presence,
Your whole being held within compassionate awareness,
Notice the breath once again in the body,
The coolness of air on the inhale,
And the warmth of breath on the exhale,
Return again to your sankalpa,
Repeating it quietly to yourself,
Letting it settle into the warmth of the heart,
Notice the body resting on the surface beneath you,
Sense the room around you,
And you might take a couple of deep,
Nourishing breaths here,
In through the nose,
And out through the mouth,
And you might release the next exhale with a sigh if that feels good,
And begin to invite small movements into the fingers and the toes,
And as you transition back,
Know that the flame of compassion remains within you,
Flickering softly in the background,
Ready to glow its warmth when things feel tender,
Take your time returning back into the here and now,
And when you are ready,
You might slowly open the eyes.
Thank you for practicing with me today,
My name is Gemma,
And may you continue to carry this steady,
Compassionate warmth within you,
Today,
And beyond.
