Welcome to this yoga nidra for self-compassion.
Find yourself lying on your back,
Lay down comfortably,
Maybe take a blanket over you so you don't get cold.
Once you find your comfortable position,
Gently close your eyes when this feels good to you and relax your breath.
As your breath relaxes,
Feel into the body.
There is a quiet kindness that lives within you,
Often forgotten but never gone.
It's the soft voice that whispers,
I see you,
I'm here,
It's okay.
This is self-compassion.
Know that it's not a luxury,
It's a gentle art of remembering that you too deserve care.
You deserve care not only when you shine but also when you stumble.
You deserve care not only when you are strong but especially when you feel tender,
Raw or tired.
Let go of the battle.
There's nothing to fix right now.
Just breathe.
Let your shoulders soften,
Your jaw unclench and your heart begin to loosen its grip.
You've spent so long trying to be enough but what if you already are?
In this stillness,
Let your own presence be the comfort.
Let your breath be the balm.
Let this be a moment of meeting yourself with kindness because you are worthy just as you are.
Now imagine a warm smile resting within,
Resting in the center of your chest.
This inner smile holds gentleness and quiet joy.
Let the smile begin to grow and flow softly,
Slowly through every part of your body.
As I name different areas of the body,
Send this warm smile into every corner within.
Send the inner smile into the right side,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Right palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right side of the chest,
Waist,
Hip,
Right thigh,
Knee,
Shin,
Ankle,
Right heel,
Sole,
Top of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Feel the smile gently filling the whole wide side of your body,
Soft,
Present,
Kind.
Send your inner smile now into the left side of your body,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left side of the chest,
Waist,
Hip,
Left thigh,
Knee,
Calf,
Ankle,
Heel,
Sole,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Let the left side of the body receive this warmth,
This inner smile.
Feel as if every cell is being held in kindness.
I invite you now to send this inner smile into the back of the body.
Heels,
Backs of the thighs,
Sitting bones,
Lower back,
Mid back,
Upper back,
Spine,
Right shoulder blade,
Left shoulder blade,
Neck,
Back of the head,
Crown.
Let the smile gently flow through the whole back of the body,
Melting effort,
Dissolving tension.
Now send the inner smile into the front side of the body and the inner organs.
Forehead,
Temples,
Eyebrows,
Eyes,
Cheeks,
Lips,
Chest.
Feel the lungs breathing you moment by moment,
Heart steady beating here,
Liver,
Stomach,
Pancreas digesting and sustaining you.
Kidneys filtering and flowing,
Intestines moving and releasing.
Feel the inner smile in the front side of the body and the inner organs.
Now send the inner smile through the whole body.
Feel into this whole body awareness.
Feel here complete and whole.
Let every inner space glow with loving kindness.
As if each cell receives a message that it's all okay.
Just as it is.
Finding this inner smile from the crown of your head to the tips of your toes,
Bathed in gentle light.
Now you are safe to rest.
You are free to let go.
You are allowed to be soft with yourself.
A moment of self-compassion is a seed,
Tiny,
Quiet,
Powerful.
One small act of care can ripple through the day like light on water.
As you rest here,
May you feel the tenderness woven through your body like a thread of gold pulling you home to yourself.
You have two hands,
One hand to hold yourself and the other hand to hold the world.
Know that neither is less important than the other.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
You are free to let go.
