Hi,
This is Jene,
And welcome to Yoga Nidra,
Self-Compassion.
As you settle into slowing down,
Take some extra time to feel into what your body needs to feel really comfortable.
Bring in a nest of pillows,
Dim the lights,
Add a blanket,
And allow the breath to fall out of your mouth a few times.
Bring a feeling of jello to your arms and legs,
Belly and back,
Soften or close your eyes,
And bring awareness to your breath.
Breathe in and breathe out.
As you breathe in and breathe out,
Draw your awareness inward and allow distractions to fade into the background as you soften into your body.
Continue to soften your body,
Soften into your heart center,
And I will bring in today's intention three times.
You are welcome to repeat these words in your mind or just listen.
When I focus on someone I love,
I connect to my loving consciousness.
I offer grace,
See their beauty,
And surround them with my love.
As I tap into this loving consciousness,
My source of compassion,
I see myself as someone I love and offer grace,
See my beauty,
And surround myself with love.
When I focus on someone I love,
I connect to my loving consciousness.
I offer grace,
See their beauty,
And surround them with my love.
As I tap into this loving consciousness,
My source of compassion,
I see myself as someone I love and offer grace,
See my beauty,
And surround myself with love.
When I focus on someone I love,
I connect to my loving consciousness.
I offer grace,
See their beauty,
And surround them with my love.
As I tap into this loving consciousness,
My source of compassion,
I see myself as someone I love and offer grace,
See my beauty,
And surround myself with love.
Bringing awareness to the center of the forehead,
Right eyebrow,
Left eyebrow,
Right eye,
Eyelid,
Eyelashes,
Left eye,
Eyelid,
Eyelashes,
Bridge of the nose,
Tip of the nose,
Right nostril flare,
Left nostril flare,
Left cheek,
Right cheek,
Upper lip,
Lower lip,
Right side of the jaw,
Left side of the jaw,
Chin,
Throat center,
Tip of the tongue,
Base of the tongue,
Underneath the tongue,
The inside of the right cheek,
Inside of the left cheek,
Roof of the mouth,
Throat center,
Right shoulder,
Elbow,
Wrist,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Right wrist,
Elbow,
Shoulder,
Heart center,
Left shoulder,
Elbow,
Wrist,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Left little finger,
Left wrist,
Elbow,
Shoulder,
Base of the front of the neck,
Heart center.
Deep into the center of the chest,
Right side of the chest,
Left side of the chest,
Deep in the center of the chest,
Navel center,
Pelvic center,
Right hip,
Right knee,
Ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Right little toe,
Right ankle,
Knee,
Hip,
Pelvic center,
Left hip,
Knee,
Ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Left little toe,
Left ankle,
Knee,
Left hip,
Pelvic center,
Navel center,
Center of the chest,
Base of the front of the neck,
Center of the forehead,
Top of the head,
Back of the head,
Right side of the ear,
Left side of the ear,
Back of the neck,
Top of the back,
Middle back,
Lower back,
Right glute,
Left glute,
The backs of both of the legs,
Soles of both of the feet,
Bring awareness to the whole back side of the body,
All of the parts,
All of the pieces that make up the back side of the body,
Bring awareness to the front side of the body,
All of the parts,
All of the pieces that make up the front side of the body,
Bring awareness to whole body,
All of you inside the internal organs,
Blood,
Tendons,
Bones,
Every fold of the brain and the outside of the body,
Limbs,
Skin,
Whole body,
Bring awareness back to your breath and on your next exhale,
Feel your whole body sink into the floor,
Be with the energy of your body,
Be with the energy of your loving consciousness,
Allow this energy to grow and encompass outwardly into the room,
Full,
Loving,
Kindness,
Notice the temperature of your body,
Scan your body as you notice the temperature,
On your next exhale,
Melt into the floor as you deeply let go of your muscles and bones,
Bring awareness once again to the temperature of your body as you count backwards from 5,
4,
3,
2,
1.
Imagine the energy of loving kindness forming a large energy ball.
In your mind,
Watch it dissipate out of the room and out into the world.
The more it dissipates out,
The softer your body becomes.
Deeply relax your head,
Shoulders,
Hips and heels.
Allow a feeling of floating or drifting to arise.
Drift,
Float,
Allow.
In your mind,
Notice the color green as it beams from your heart,
The color red from your toes,
Purple from the top of your head.
Be here as I come back to our intention three times.
When I focus on someone I love,
I connect to my loving consciousness.
I offer grace,
See their beauty and surround them with my love.
As I tap into this loving consciousness,
My source of compassion,
I see myself as someone I love and offer grace,
See my beauty and surround myself with love.
When I focus on someone I love,
I connect to my loving consciousness.
I offer grace,
See their beauty and surround them with my love.
As I tap into this loving consciousness,
My source of compassion,
I see myself as someone I love and offer grace,
See my beauty and surround myself with love.
When I focus on someone I love,
I connect to my loving consciousness.
I offer grace,
See their beauty and surround them with my love.
As I tap into this loving consciousness,
My source of compassion,
I see myself as someone I love and offer grace,
See my beauty and surround myself with love.
Bring awareness to the soles of your feet,
Calves and shins,
The backs and front of the knees,
Glutes,
Tailbone and belly.
The whole back,
The whole front,
Both arms,
The back and the front of the neck,
The back and the front of the head.
Bring awareness to the top of the head.
Bring awareness to whole body.
I invite you to tap each finger and thumb on the floor one at a time.
Rotate the ankles,
Stretch open the toes and fingers,
Bask in this energy.
Be with yourself for a few moments.
Linger in this feeling of rest.
Linger in this feeling of quiet.
Stay as long as you would like.
Thank you for practicing with me today.
Namaste.
