Welcome home to yourself and welcome to this practice of Yoga Nidra with the intention of welcoming a space for sacred self love.
So starting by making yourself as comfortable as possible,
Your first act of self care and compassion.
Honouring any calls for attention within the body and making any last adjustments you need to so the body can begin to soften and surrender into a safe and supported space of stillness and belonging.
And as you're ready turning to the rhythm of your natural breath,
Welcoming the full cycle of every breath.
Feeling the flow of air moving into your lungs and then back out into the world.
Each breath encouraging tensions in the body mind to unravel.
Letting every breath settle the whole of the attention back home to a sense of arriving within.
As you continue to follow your breath,
Invoke a mantra.
As you inhale saying to yourself silently,
I am worthy and as you exhale,
I am enough.
Continuing to breathe in this way reciting the mantra internally.
Inhaling,
I am worthy.
Exhaling,
I am enough.
Inhaling,
I am worthy.
Exhaling,
I am enough.
Notice how you feel as you speak and hear these words of nourishment and love.
Now releasing that mantra as you invite for your next exhalation to travel down into the energetic heart centre.
The space behind the centre of the breastbone.
Centering your awareness at the locus of your heart as you breathe from and into this place.
Using the soothing quality of your breath to tenderise this space.
Each exhale inviting you to settle deeper into the hub of your heart.
Resting in this sweet space,
I invite you to invoke a felt sense of gratitude.
Being thankful for being able to gift yourself this very sacred act of rest and self care.
For the opportunity to meet yourself in your divine wholeness.
For the willingness to do these practices out of deep love for yourself.
And with this let there be a welcome for whatever arises deep in the locus of your heart.
Perhaps a sankalpa,
A heartfelt intention or desire presents itself to you.
And if so I invite you to softly repeat the words of your sankalpa.
Hearing the words of your sankalpa three times in the present tense.
Meeting it as a fulfilled and embodied reality.
Lovingly and tenderly planting the seed of your sankalpa into the fertile soil of the heart.
Believing to yourself you are fully worthy of that which you desire.
I invite you now to bring to mind something you've done that you consider to be a good action.
Something kind,
Heartfelt or generous.
No matter how big or small.
And embodying the feelings that arise with this remembrance.
Coming home to the goodness within you.
And it's to this part of yourself that we can go on to offer a felt sense of acceptance,
Love and compassion to the whole of our being.
And we'll extend this loving energy now through the landscape of your body.
Offering compassion to each part of your body in turn.
Imagining in your mind's eye a pure white light shining on each part of the body in turn.
Offering compassion to each place as we guide the white light through the whole body.
Resting your awareness at the eyebrow centre.
A white light shining at the eyebrow centre.
Offering a sense of compassion to this place.
Awareness moving down.
A white light shines at the base of the throat and across to the right shoulder.
A sense of offering compassion to the right shoulder.
Elbow,
Wrist,
Thumb,
Index finger,
Middle finger,
Ring finger and little finger.
Back to the right wrist,
Elbow,
Shoulder.
Guiding the awareness now to the left shoulder.
A white light shining here offering a sense of compassion to the left shoulder.
Left elbow,
Wrist,
Thumb,
Index finger,
Middle finger,
Ring finger and little finger.
Back to the space of the left wrist,
Elbow,
Shoulder,
Base of the throat.
Continuing our journey around the body.
Awareness travelling down to the energetic heart.
A white light shining at the heart centre.
Down to the navel,
Pelvis,
A warm welcome here.
And across to the right hip,
The right knee,
Ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Travelling back up the right ankle,
Knee and hip.
Meeting the pelvis.
Across now to the left hip.
A white light shining at the left hip.
Down to the left knee,
Ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
And now travelling back up the left ankle,
Knee,
Hip.
Back to the space of the pelvis.
And up to the navel,
Heart,
Base of the throat and back to the eyebrow centre.
And in this spacious field of awareness visualising the whole of your body bathed in pure white light.
Marinating in a felt sense of sacred self love.
Knowing that every part of you is welcome.
The whole of your being is welcome.
And with your next exhalation coming home to the deep heart's core.
To that space behind the centre of the breastbone.
And every exhale allows you to surrender deeper and deeper into this space.
Surrendering deeper inside this space of your heart.
And feeling the heart as a portal.
A space that opens up into a vast cave that you can sink infinitely deep into.
Each exhale continues to carry you deeper and deeper.
Seeing the cave with your mind's eye and knowing that you are safe.
Only you can enter this cave.
And in the very depths of this cave you reach the bottom finding a lake with still and warm turquoise waters.
The touch of the water on your skin feels a soothing temperature inviting you to enter.
So you float effortlessly in the serene waters.
Simply allowing yourself to drift.
Simply being,
Resting and rejuvenating in your wholeness.
Simply being here.
Bathing in the nourishing water and extending a loving welcome for all that arises.
All that unfolds.
Welcoming here any intuitive insights,
Whispers,
Messages or guidance.
And now letting that visualization fade.
Knowing that you can take a piece of this spacious state of awareness with you.
And returning to the rhythm of your breath.
Exhaling from and into the locus of your heart.
Turning to meet the fullness of your heart.
Feeling into this space.
Cultivating once more a felt sense of gratitude.
Feeling thanks for this time that you've devoted to refocus your energy inward.
If you've worked with a sankalpa,
Hearing the words of your sankalpa three times.
You've embodied fulfilled heartfelt reality.
And as this practice slowly draws to a close.
As an act of sacred self love.
Take a moment to linger in silent listening.
Creating a compassionate space to sit and be with any thoughts,
Emotions or feelings that want to move through or be felt.
I would like to At this moment our and becoming intimate with the whole of your direct felt experience.
A radical befriending.
Noticing any sensations,
Any vibrations,
Any thoughts,
Any feelings.
Connecting with the dynamicness of your being.
And starting now to feel the earth of the body in contact with the earth herself.
Supported and held.
And now beginning to deepen the breath.
Feeling once again the flow of air moving into your lungs and then back out into the world.
Exhaling out of the soles of your feet and into the ground.
And as you're ready bringing some movement back into the body.
Moving in any way that feels nurturing and nourishing.
Honouring whatever it is your body needs in this moment.
Perhaps gentle movement of fingers,
Toes,
Maybe a full body stretch.
A big yawn or maybe there's parts of the body that are asking for a self massage.
Honouring and listening to your intuitive body mind as you reawaken.
When you're ready to softly blink,
Open the eyes and let the external world in.
See if you can stay seated in self love as you move back into the world and the rest of your day.
Knowing that love is always available for you when you need it.
Your practice is now complete.
Thank you for listening.
Hari Om Tat Sat.
