Yoga Nidra Body Love

Yoga Nidra, aka Yogic Sleep, is a way of moving into a meditative state where the body emerges into deep relaxation while the mind stays awake and aware, thus bringing your brain into a theta brain wave state. This is the dream state where you experience complete rest and healing while still observing the mind. It is said that 30 minutes of Yoga Nidra equates to two hours of deep REM sleep.

This meditation inspires and induces pure body love and rest. It's perfect right before bed.

Transcript

Welcome to your yoga nidra practice.

Allow yourself to get as comfortable as you can.

Allowing your body to settle into maybe the floor or your bed or a chair.

Or using props or a blanket or pillows.

To help your body fully relax in whatever position that you'd like to set yourself up in.

And when you're ready,

If you feel comfortable gently closing the eyes.

Start to come into focus and awareness of your breath.

Noticing how your breath is moving in and out of your body.

No need to change your breath in any way,

But just simply notice it first.

Check in and see if you're breathing in and out the nose,

In and out the mouth,

Or in combination.

And check in with the body and notice how deeply your breath is moving throughout your body.

See if the breath is staying high in your head and your neck.

Or notice if the breath is moving in a little deeper,

A little lower down to the chest.

Or maybe even down into the belly.

Maybe you have slow and deep belly breaths.

Or maybe you just have a soft,

Calm,

Natural breath.

Simply bringing awareness to how the breath is moving and how it changes.

Each breath is a little different,

Unique in its way.

Gently allowing yourself to come into more relaxation with each exhale that you release.

Now,

We're going to begin our Yoga Nidra practice.

To begin our practice,

We will first start by setting our Sankalpa,

Which is an intention,

But it's very specific.

Your intention starts with the phrase,

I am,

And then you complete your intention with a positive present tense statement about something that you wish to come into your life,

Or maybe something that you would like to cultivate,

Would like to enjoy more,

Would like to embody more.

Just notice,

Take a moment and really listen into the breath and into your heart space and see if anything spontaneously arises.

Or if you came into this Yoga Nidra practice with a specific intent that you wish to create your Sankalpa about.

It may be I am love,

Or I am filled with joy,

Or I embody kindness,

Or any other I am statement that feels right for you.

And once you create your Sankalpa,

Say it to yourself in your mind three times,

As if it has already happened.

And once you've repeated this to yourself three times,

Just gently allow your Sankalpa to float away with your breath,

Sending it along with gratitude and returning to the in-breath and out-breath that is flowing through the body.

Next,

We will start the rotation of consciousness throughout our body.

As I say,

Each part of the body,

Just gently say that part to yourself in your mind and bring gentle focus and awareness to that part of the body.

No need to create any movement of any kind or analyze any sensations,

But just bring your awareness.

And as quickly as I move on to the next body part,

Allow yourself and your mind to follow along at the same pace.

And just know that it's okay if the mind trails away or if you end up falling asleep.

Just notice when you can come back to my voice,

To the body part,

And to where your awareness is,

Keeping the body still,

Just letting your mind guide you throughout your body.

Now,

We begin by bringing awareness to the right hand,

And specifically the right thumb,

Right second finger,

Right third finger,

Right fourth finger,

And fifth finger,

And the palm of the right hand,

And the top of the right hand,

Bringing awareness to the wrist,

And the forearm,

The elbow,

Inside the elbow,

Awareness to the upper arm,

Bicep,

Tricep,

And the shoulder,

The right armpit,

Moving down the right side of the torso,

Bringing awareness to the right waist,

The right hip,

The right thigh,

The kneecap,

Right calf muscle,

The ankle,

The heel,

The sole of the right foot,

And the top of the foot,

Bringing awareness to the right big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

Bringing awareness to the entire right foot,

Connecting your awareness to the entire right leg,

Connecting your awareness up to the entire right side of the torso,

And connecting your awareness to the entire right arm,

Feeling fully connected to the right side of your body,

And then gently starting to bring awareness now to the left hand,

Specifically the left thumb,

The left second finger,

Third finger,

Fourth finger,

And pinky finger,

Then bringing awareness to the palm of the left hand,

And the top of the hand,

Left wrist,

And forearm,

Left elbow,

And the upper arm,

Bicep and tricep,

The shoulder,

And the left armpit,

Moving down the left side of the body to the left waist,

The left hip,

The thigh,

The left kneecap,

The calf muscle,

Left ankle,

And the heel,

The sole of the left foot,

And the top of the foot,

And awareness to the left big toe,

Second toe,

Third toe,

Fourth toe,

And baby toe.

Starting to bring awareness now to the entire left foot,

Connecting your awareness to the entire left leg,

An awareness connected to the entire left side of the torso,

Connected to the entire arm,

And now feeling fully connected on the left side of your body,

Feeling this connection of both right side and left side,

Allowing the connection of awareness to integrate,

From line,

Fully aware and sensitive to your body that is alive,

And now moving your awareness to the back body,

So start to become aware of the back of your head,

And the back of the neck,

Moving down the shoulders to the right shoulder blade,

And the left shoulder blade,

The right lower back,

The left lower back,

The right buttock,

And the left buttock,

Noticing the sensations of the spine,

And feeling the sensations and bringing awareness to the entire back side of your body,

Then moving up top now to the top of the head,

Bringing awareness to the top of the head and the forehead,

Noticing both sides of the head,

Right side of the head and left side of the head,

Bringing awareness down to the right eyebrow and left eyebrow,

In the space between the eyebrows,

Awareness to the right eyelid,

The left eyelid,

The right eye,

The left eye,

The right ear,

And the left ear,

The right cheek,

The left cheek,

The nose,

And the tip of the nose,

Right nostril,

Left nostril,

Bringing awareness now to the lips,

Noticing the upper lip and the lower lip,

And the chin,

And the jaws,

Moving awareness inside the mouth to the top teeth and bottom teeth,

And the gums,

Awareness in the tongue and the roof of the mouth and the back of the throat,

Down to underneath the chin,

Awareness to the front of the neck,

Right side of the neck,

Left side of the neck,

Moving awareness down to the right collarbone,

Left collarbone,

The right chest,

The left chest,

The heart center,

The sternum,

Moving awareness down to the navel and the belly and the abdomen,

And now starting to sense the entire body fully connected,

Right side,

Left side,

Front body,

Back body,

The whole body integrated together,

Fully connected in awareness,

Allowing yourself to notice how the full body feels as you are right now,

And then gently come back to your breath.

Notice now how as you breathe,

You can integrate the full body,

Breathing fully in from the top of your head down to the bottom of the feet,

And as you exhale,

Releasing the breath,

Moving up from the bottom of the feet,

Up and out through the head,

Nose or mouth,

Noticing how your full body is participating in the breath,

Releasing control of the breath,

Staying aware of the sensations,

Just allowing yourself to be breathed,

Receiving the inhale as a gift,

A gift from this earth,

From the universe,

In such gratitude,

And as you exhale,

Releasing the breath and giving it back to the earth,

Participating in this exchange with the universe,

This giving and giving back,

Fully connected,

Fully integrated,

Fully aware.

Now,

Gently moving your awareness of the breath,

Bringing that awareness now to the heart space,

And really focusing on the breath as it moves in and out and through and passing by,

And exchanging with the heart,

The heart chakra,

The space of love,

Of kindness,

Of gratitude,

And finally allowing yourself to feel this love emanate through your whole body as this love starts to take a ride along the breath,

Guiding love throughout the entire body,

And noticing,

Does this love need to go somewhere specific in your body?

Is there a space that feels dark or hidden or maybe sticky?

Is there any space in the body that needs a pool of love right now?

And as you scan your body,

Gently notice,

Where does the love need to stop and take some action?

Where do you need to send this love to?

And can you allow your whole self to receive this love?

Because ultimately,

It's coming from you.

As you are connected to your inner being,

Your highest self,

Your connection to Source is fully integrated within you.

And you have the power to be able to spread this love to where you need it the most.

So allow yourself this time with your heart space to spread the love.

Share the love with yourself.

Let the love flow.

Let it move.

And just notice.

And if no specific spot comes to mind where you need the love to go,

Just let the love fill your full body up or let it coat you,

Coat your whole body in warm,

Gentle light,

Feeling how refreshing it is to bathe yourself in this love.

And you can stay bathing yourself in love for as long as you would like.

Feel free to do this until you feel full of love.

Otherwise,

Allow yourself 10 more full breaths in this heart space,

Spreading the love.

10 breaths.

Okay.

Okay.

And when you're ready,

Just gently bring your awareness back to your heart space.

And gently bring your awareness now up to the throat,

Then up to the third eye center,

That space in between the eyebrows.

And just sensing how the body is,

How the breath is.

And here you will now remind yourself and repeat to yourself your sankalpa that you set at the beginning of your practice.

Repeat it to yourself in your mind,

Stating it three times,

Allowing your sankalpa now to set itself at this deepest level of relaxation.

And now,

Sending your sankalpa off with so much gratitude as you have planted it at the deepest soul level of relaxation,

Allowing it to be there and knowing that it is your truth.

And this concludes our yoga nidra session.

And please know that if you need more time to be here in this space,

Or if you have fallen asleep or are gently waking back up,

Everything is okay.

Honor yourself and what you need and allow yourself to slowly start to awaken.

If you're going back into the world,

Or gently allow yourself to slowly fall back into a deep sleep,

If you're ending your evening with your yoga nidra practice.

I thank you so much for taking the time for this pure and beautiful loving act of self-care.

Namaste.

Sat Naam.

Reviews

I LOVED this!!! Thank you so much for making me relaxed!

Made me feel warm. Thank you 🙏

Thank you so much for this meditation! It was perfect for me right now. I really appreciate your unique Yoga Nidra take, I might like some music personally- and there are a couple moments towards the end where I thought the meditation was finished but then it wasn't, but overall I really appreciated the emphasis on the body as well so thank you:-).

Very soothing and clear voice.

Love your voice. Love the pacing of the meditation.

Beautiful mediation, ca teacher who knows and practices kindness to themself and others. Illuminated kindness throughout the practice.

Deeply relaxing 🥰

I loved feeling so connected to my whole self. Thank you for this gift!

Thank you!

So soothing and healing! Thank you so much!

Thankyou 🍀🕊🙏🏻

I love this nidra practice and return to it often. Thank you 🙏🏻

Your voice/ script/cadence/rhythm etc are exceptional! I loved when you said something like 'sit and bathe in it longer' ...bc i am actually currently in a bathtub soaking. 😊
Note for anyone reading this, i find nidra to be more effective on the mat/bed. Maybe if One could stretch out fully in water...probably better. And tho i say this, i still found this 1 to be extremely energizing and effective, even in the tub.
Keep up the wonderful [light]work, you've got a great gift Hannah!! Thanks for sharing it with so many, and gratitude allllways 🙌💫💚🙏🌟🙏

A beautiful and loving practice. Namaste

One of the best yoga nidra practices I’ve experienced and exactly what I was hoping for. Thank you very much. 🙏💞☺️🍃🕊✨

Fantastic yoga nidra! I was able to relax totally. I am bookmarking this.

lovely deep relaxation...

really powerful meditation

Thank you 🙏 Beautiful, Lovely practice’sending Gratitude and 💗