Yoga Nidra For Compassion

May this Yoga Nidra leave you feeling held and able to hold. A variation around the traditional step of "opposites" integrates different perspectives on compassion. Centering, breath awareness, body scan (at 16mn) guide you to a deep state of relaxation conducive to sleep. The ending is gentle so you can stay asleep if needed. The original soundscape gets sparse as consciousness gets deeper. It includes night sounds, voice, chime, thumb harp, flute, and rainstick.

Transcript

Welcome to this practice of Yoginidra for compassion.

Please create a space where you will feel comfortable,

Nourished,

And able to let go or let be.

For example,

A cushion under your knees,

A blanket over you,

Lying on your back,

Resting the eyes closed.

There is no pressure on yourself to go anywhere or complete this whole practice.

And feel free to readjust your position or focus at any point.

I invite you to follow my voice as I guide you into a restorative state for compassion.

To notice the contact between your body and the earth,

The earth that supports you,

That has your back.

Notice the movements of breath through your body.

The gentle brushing of air through the nostrils,

Throat,

Movements of the belly.

You can rest your hands on your body to connect with yourself a little bit more.

Rest one hand on your chest,

The heart center,

As a deep honoring of your good heart,

Compassion,

Patience.

Other hand resting on the belly.

Center of strength,

Power to support yourself and others.

The power to be here now.

Relax the arms back alongside the body.

Give yourself permission here to feel whatever it is that you're feeling.

In the body,

Mind,

Invite a yawn or a sigh,

Killing the body to soften towards the support underneath.

Next few rounds of breath,

You have the option to hold a brief pause at the top of your inhales before you release with a sigh.

As you sigh,

You can shake out your legs,

Hips,

Or shoulders to let go of any holding or tension.

Breathing in,

Hold,

Hold,

And exhale.

Breathing in,

Hold,

Hold,

And release.

Continue like this for another minute.

Depending on your level of comfort,

You could increase the pause.

You could lengthen the breath in and out.

Each exhale,

Back of the body,

Takes a little bit more space,

Connection to the ground.

Jaw,

Legs,

Hips,

Shoulders to release.

Continue natural breathing.

Feel the weight of your body on the earth.

Notice the texture of the fabric on your skin,

The air on your skin.

Feel the difference outside this recording or inside.

Perhaps the sound of your breath.

Then visualize a place that feels supportive,

Safe to you,

Comforting.

Could be indoors or outdoors,

Someplace you've been or would like to be.

Recalling or invoking sensations,

Feelings,

Mind and body in your place of comfort,

Place where you can turn inward.

Any colors,

Textures,

Sounds.

This is your inner refuge.

You can at any point through the practice,

Come back to this space.

If visualizations aren't your thing,

You can just think of this palm over the heart,

Warmth of the palm,

Coming back to the heart.

From that space,

Notice any thoughts or emotions that might surface to cue you into your intention for this practice.

Your sankalpa.

What qualities would you like to cultivate in your life?

What quality resonates most in your body?

Then you can form a positive statement as if those qualities were already with you,

As they are.

For example,

I am supported and full of compassion.

Take a moment to listen and repeat your sankalpa,

Your sacred intention three times.

Go ahead.

Rest in to love,

Deep compassion.

Rest in to love.

Breathe it in.

Breathe it out.

Awareness back to the breath.

Rest in to love.

Finally watching the movements of breath,

Starting with the belly.

Deep compassion.

Noticing the navel rise as you breathe in.

The navel falls back towards the spine with the exhale.

So keeping your attention around the navel for a few rounds of breath.

You could mentally say in as you inhale,

Out as you exhale,

Practicing presence with a breath.

Awareness of the breath moving through the rib cage.

Ribs gently fanning out with the inhales.

Moving towards the core with the exhales.

In,

Out.

Continue.

Awareness of the brushing of air through the nostrils.

Brushing of air through both nostrils.

In and out.

Continue.

For a rotation of consciousness,

We'll gently rest our attention on the part of the body mentioned.

It's normal if your mind wanders.

At times just bring your awareness back to the voice anytime.

No need to change anything.

Some people like to mentally repeat the name of the part.

To visualize,

Feel,

Fully sense that part,

Starting with the right hand.

Right hand thumb.

Index finger.

Middle finger.

Ring finger.

Pinky finger.

Palm of the right hand.

Back of the hand.

Right wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Arm pit.

Right side body.

Right hip.

Thigh.

Kneecap.

Shin.

Ankle.

Soul of the right foot.

Top of the foot.

Right big toe.

Second.

Third.

Fourth.

Pinky toe.

The whole right side of the body.

Whole right side.

Left hand.

Left hand thumb.

Index finger.

Middle finger.

Ring finger.

Pinky finger.

Palm of the left hand.

Back of the hand.

Left wrist.

Forearm.

Elbow.

Upper arm.

Left shoulder.

Arm pit.

Left side body.

Left hip.

Eye.

Kneecap.

Shin.

Left ankle.

Soul of the left foot.

Top of the left foot.

Left big toe.

Second.

Third.

Fourth.

Pinky toe.

The whole left side of the body.

Whole left side of the body.

Back of the body.

Left heel.

Right calf.

Left calf.

Back of the right knee.

Back of the left knee.

Back of the right thigh.

Left thigh.

Right glutes.

Left glutes.

The whole spine.

Sacrum to top of the neck.

Whole spine.

The back of the ribs.

Whole back.

Back of the heart space between shoulder blades.

Back of the head.

Top of the head.

Both ears.

Both cheeks.

Both nostrils.

Brushing of air through the nostrils.

Meeting between the eyebrows.

The energy of the breath down the arms.

Both lips.

The mouth.

Tongue.

Throat.

Center of the chest.

Heart center.

Sensing any pulsation.

Gentle spinning around the heart.

From the heart space.

Remembering or inviting a sense of being cared for.

Someone you deeply trust.

A pet.

Friend.

Family member.

Letting go of the story.

Resting with the feeling.

Sense that you are heard,

Respected,

Supported.

Fully surrounded by compassion.

Feeling the breath,

Body softening.

Taking it in.

Compassion breathed in.

You can fully be yourself.

Heart can soften open.

The awareness of the heart space.

Now sensing,

Feeling yourself filled with compassion.

The whole body.

Whole being.

Fully accepted.

Valued.

Heard.

Full compassion.

Entirely supported.

Completely welcome.

Notice where compassion arises and unfolds.

Compassion arises and unfolds.

Now invoking a sense of deep compassion.

Now invoking a sense of deeply caring for someone.

Opening to their need.

Reside in this feeling.

A sense of the universe caring for you.

The universe has your back.

Notice what it feels like to both contain and be contained with compassion.

You can experience both in your body.

Experiencing,

Giving,

And receiving compassion.

Care and compassion.

Awareness to the screen of the mind past the eyelids and forehead.

Noticing any unfolding of sights,

Sounds,

Sensations as you are fully supported.

Fully welcome.

No judgement,

No effort,

Pure awareness.

Now,

Sensing,

Visualizing.

Sensing,

Visualizing a dark night.

Stars shimmering bright.

With a sense that the stars are watching over you.

Hear ones who have come and gone.

Compassion watching over you.

The glow of the stars echoing the pulsation of the heart.

Heart shimmering center of compassion.

Green glimmering star at the heart center.

Pulsing star of compassion at the heart center.

Reminding you,

Remembering your sacred intention,

Your sankalpa.

Repeating your sankalpa now three times,

Three times embodying it as true.

Go ahead.

Sensing the whole body breathing.

Whole body being breathed,

Nourished.

Keeping the softness of the body,

Openness of the mind.

Fullness of the heart.

As you either rest into sleep or begin to deepen your breath.

Taking your time to invite a little bit more movement if your body is calling you to move.

Feel that connection to the peaceful pulsation of the heart.

Feel the following well wishing.

May I be safe,

Peaceful,

Kind to myself and others.

May I live with ease,

Grace and share from a place of full compassion.

May I live with ease,

Grace and share from a place of full compassion.

Peace,

Peace,

Peace.

Namaste.

Reviews

Beautiful and so creative!

Such a beautiful, loving journey. Thank you and many blessings.💕🙏

Brillaint

Beautifully led, perfect pace. Loved the singing 🙏🏻❤️

This is one of the most beautiful, touching, compassionate yoga nidras on my list of favourites. It gives you a lot space to open up and get in touch. I'm deeply grateful to you, Kathy. You must be a beautiful human being to be able to communicate so much love.
🙏🏻💐💕

So beautiful, Kathy! The dreamy musical sounds, including your sweet singing, and then the invitation to connect with compassion, deep within. Thank you for this gift.