Welcome to this yoga nidra,
Releasing old unhelpful habits and creating new helpful habits to help you find acceptance and self-compassion as you create these amazing new changes.
Hear me loud and clear,
Get as comfortable as you possibly can.
Lying down in any way,
On your back,
On your side,
On your front.
Sitting up,
If that's your preference and you'll be safe.
Whatever works best for you.
Maybe even pause this recording now to grab an extra blanket or a pillow for under your head or your knees.
You are worth it.
Get everything and anything you need.
And take your time to shuffle and fidget as much as you need to.
For me,
There's two entries into the yoga nidra nest.
One now,
The kind of top level check that you are broadly comfortable.
And then you'll pause for a moment.
And notice if you need to move something,
Some hair,
Jewellery,
Some clothing,
Or maybe even grab another prop.
Make your changes.
And then once you're comfy,
Make a commitment to stillness.
So in summary,
Our highest priority is your comfort.
And the next priority is your stillness.
And settle in.
Focusing on your exhale breath.
Every exhale dropping you a little deeper into your yoga nidra.
As you breathe in,
Saying inside your head,
Self.
And breathing out,
Saying compassion.
And now we'll start to move our attention around the body.
Starting with the tip of your tongue.
The whole tongue.
The hinge of your jaw.
Your lips.
Cheeks.
Temples.
Eyebrows.
And the space between the eyebrows.
The whole forehead.
The skin of the scalp.
The bones of the skull.
The back of the neck.
The sides of the neck.
And once again,
The hinge of the jaw.
The throat.
And the space between the collarbones.
Left collarbone.
Left shoulder.
Left upper arm.
Left elbow.
Left lower arm.
Left shoulder blade.
Wrist.
The palm of the left hand.
Left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
The whole left hand.
The whole left arm.
The right shoulder blade.
The space between the shoulder blades.
Right shoulder blade.
Right shoulder.
Upper arm.
Elbow.
Lower arm.
Wrist.
The palm of the right hand.
Right thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
The whole right hand.
The whole right arm.
Right shoulder.
Right collarbone.
The space between the collarbones.
The whole chest.
Sides of the ribcage.
The whole upper back.
The lower back.
Sides of the waist.
And the belly.
The whole pelvis.
Left hip.
Left thigh.
Left kneecap.
The knee joint.
The lower leg.
Inner ankle.
Outer ankle.
Heel.
The sole of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole left foot.
The whole left leg.
Left hip.
Right hip.
Right thigh.
Right kneecap.
And knee joint.
Right lower leg.
Inner ankle.
Outer ankle.
Heel.
The sole of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The whole right foot.
The whole right leg.
Right hip.
Both legs.
Both hips.
The whole torso.
Both arms.
Both shoulders.
The neck.
And the head.
The whole of the back of the body.
The whole of the front of the body.
The whole body.
The whole of the left of the body.
The whole of the right of the body.
The whole body.
Settle at the heart and connect with the energy,
The prana at the heart,
The home of self-compassion.
Allow a feeling of self-compassion and self-love to arise from the heart,
To radiate down the arms and the legs and up into the head.
The journey to positive change is not linear,
But it can be layered with self-compassion.
You are doing your best.
Come back to the heart.
Tapping into that physical feeling of self-compassion from the heart.
Let it radiate throughout your whole body.
Come back to the feeling of the connection between your body and the earth beneath you.
Coming back to that feeling of self-compassion.
And starting to deepen your breath.
Taking any movements that you need.
And with this feeling of self-compassion permeating through your body-mind,
Returning to your day.
I hope you have a wonderful day.
