Yoga Nidra For Self-Acceptance

This is a guided Yoga Nidra meditation that is focused on self-acceptance: accepting ourselves and realizing that we're already complete, just the way we are. In this 30-minute meditation, you will be guided into a deep restorative relaxation using the I AM Yoga Nidra methodology, to profoundly relax both the body and mind. Spending time in deep meditation helps to remind us that we are not our thoughts, emotions, or the roles we play in our lives, and by taking the needed time to rest in stillness, we can bring ourselves back to a centered state of being.

Transcript

Welcome.

Today I will be guiding you through a meditation that is focused on acceptance.

For accepting ourselves and for realizing that we are already complete just the way we are.

We all play a role in our lives,

Being a parent,

Being a spouse,

A boyfriend,

A girlfriend,

At work,

And even with friends.

But all too often we focus on the external.

Pleasing others and making sure everyone else is taken care of,

Healthy and happy.

And that we often lose touch with who we really are.

We might feel a big hole in the center of our chest that we try to fill with approval,

Acceptance,

Or frankly whatever is handy to make us feel good in the moment.

But the truth is we're already whole just the way we are.

It's just that sometimes we need a little reminding.

And this is where Yoga Nidra has helped me realize and remember who I truly am when I'm feeling out of touch with myself.

And for those of you who don't know,

Yoga Nidra is a guided meditation practice that profoundly relaxes both the body and mind for a deep restorative relaxation.

The amazing thing about Yoga Nidra is that anyone can do it.

Yoga Nidra uses our body's natural ability to fall asleep to bring our mind and body into deep levels of relaxation.

Honestly,

The hardest thing about Yoga Nidra is trying not to fall asleep.

And by spending time in deep meditation,

It helps to remind us that we're not our thoughts.

We're not our emotions or the roles that we play within our lives.

And taking that needed time to rest in stillness is what helps to bring us back to a centered state of being.

And creates that mental space to remind us that we're complete just the way that we are.

Now,

We will begin shortly.

So go ahead and start getting yourself comfortable either lying on the floor or on your bed with a pillow under your head and maybe under your knees.

I do also recommend a blanket as your body temperature does drop during Yoga Nidra.

Now,

Close your eyes and quiet your mind.

And be still.

Let go of all thoughts,

All worries,

And tension.

Give yourself fully to a higher power.

Relax.

Trust.

And let go.

Now,

Breathe in fully.

And exhale with a deep sigh.

And again.

Breathe in fully.

And exhale even more.

And let go.

And feel a deep sense of contentment and peace within your heart.

Now,

Allow yourself to receive the following intention as I repeat it.

Let your whole body listen to what I say.

I am at peace with my authentic self.

I'm complete just the way that I am.

Now,

Bring your body into awareness.

Recognize that your body has been a trusted vehicle creating accomplishments and contributions to the best of its ability.

Now,

It is time for your body to rest deeply.

Now,

We will move our attention into the body to release trapped energy and move deeper into total relaxation.

Now,

If you cannot have undue pressure within your head for any reason,

It's important that you just breathe normally as you tense the body.

So now,

As you inhale,

Make fists and deliberately induce stiffness and tension throughout your shoulders,

Arms,

And fists.

Now,

Tighten.

Tighten.

Even more.

And let go completely.

And relax.

On your next exhalation,

Relax even more.

And let go.

Now,

Observe and feel the flood of energy within your arms.

Now,

This time as you inhale,

Raise your right foot a few inches off the ground.

Now,

Hold.

Hold.

And let go.

Let go even more.

And feel the flood of energy within your right leg.

Now,

Once more as you inhale,

Lift your left leg just a few inches off the ground and hold it.

Hold.

And release.

And let go.

Now,

This time,

Tighten and tense the entire body as you inhale.

Your arms,

Your hands,

Shoulders,

Feet,

Legs,

Face.

Now,

Tighten.

Tighten everything.

Hold.

Hold.

And let go completely.

And relax.

On your next exhalation,

Let go even more.

Observe and feel that energy extending to all the muscles,

Nerves,

And cells of your entire body.

Let your body go completely limp.

And relax even more.

And release any holding anywhere.

Now,

Feel yourself descending down deep into the stillness beneath the mind.

And let go.

Let go even more.

And feel yourself being held in absolute stillness.

Now,

As we enter this next phase of Yoga Nidra,

Remain as motionless as possible.

If you need to move or make an adjustment,

Do so mindfully and return to stillness as soon as you are able.

Resolve to remain awake,

Staying in touch with the sound of my voice.

Allow your entire body to respond to my words directly and non-mentally.

Allow any disturbances,

Either external or internal,

To draw you more deeply within.

Now,

Shift from thinking and doing to feeling and being.

Do absolutely nothing from now on.

Simply relax and drop into the deepest state of tranquility,

Stillness,

And peace.

Now,

Direct your full attention to your breath.

Create no struggle around breathing.

And use the breath to release any tension.

Now,

Slowly deepen your inhalations and exhalations.

Let your breath flow in steady,

Uniform,

And in an unbroken stream.

And continue this until asked to stop.

Let your attention be totally connected to your breath as it flows in and out.

Bring all of your attention to the expansion and contraction of your abdomen as you breathe deeply in and out.

With each exhalation,

Release all tension held in your body and let go.

Breathe out any holdings within the body.

And use your breath to progressively enter a deeper level of stillness and silence.

Now,

We will continue with 10 more slow,

Deep breaths.

And count them like this.

10.

I am breathing in.

10.

I am breathing out.

9.

I am breathing in.

9.

I am breathing out.

Now,

Continue until asked to stop.

Be absorbed in the sound of your own breath.

And let yourself be more relaxed and peaceful with each breath.

Now,

Allow your breath to return to normal.

And let your mind melt and merge into the river of energy flowing within your body.

Now,

Drop into that silent space where all doing stops.

And let go.

Let go even more.

And experience silence extending everywhere.

Now,

Follow my guidance as we move our attention through different parts of the body.

As I guide you from point to point,

Remain in non-doing,

Silence awareness.

Resolve to yourself that you will stay alert and awake.

Now,

Bring your undivided attention to the brow center.

That point just between the eyebrows.

Now,

Move to the pit of the throat.

Right shoulder.

Right elbow.

Right wrist.

Right thumb.

Index finger.

Middle finger.

Ring finger.

And little finger.

Right wrist.

Elbow.

Right shoulder.

Pit of the throat.

Left shoulder.

Left elbow.

Left wrist.

Left thumb.

Index finger.

Middle finger.

Ring finger.

And little finger.

Left wrist.

Elbow.

Left shoulder.

Pit of the throat.

Middle of the chest.

Right side of the chest.

Middle of the chest.

Left side of the chest.

Middle of the chest.

Navel point.

Middle of the pubic bone.

Right hip.

Right knee.

Right ankle.

Big toe.

Second toe.

Third toe.

Fourth toe.

And fifth toe.

Right ankle.

Knee.

Right hip.

Middle of the pubic bone.

Left hip.

Left knee.

Left ankle.

Big toe.

Second toe.

Third toe.

Fourth toe.

And fifth toe.

Left ankle.

Left knee.

Left hip.

Middle of the pubic bone.

Navel point.

Middle of the chest.

Pit of the throat.

And back to the brow center.

Now gather your attention at the brow center.

And let the non-doing presence fully manifest in your brow center.

Observe the fast stillness and silence.

Resting in this vastness,

Allow whatever comes into your field of awareness to be present without comment or judgment.

Witness it as it all floats by like clouds in the sky.

Now bring your attention back to the center between your eyebrows.

And drop into the deepest level of relaxation.

Here,

There remains nothing to do or achieve.

You have entered the domain of grace.

In this domain of integration,

You are witness of all that is happening,

But doing nothing to make it happen.

Let your mind merge and melt into this presence and enter the sanctuary of silence.

Remain completely empty and free from all doing.

Here,

In this domain of grace,

Your intention and your affirmations are actualized and fulfilled with effortless ease.

Now allow yourself to receive the following intention as I repeat it.

Feel every cell of your body receiving these words.

I am at peace with my authentic self.

I am complete just the way I am.

I am at peace with my authentic self.

I am complete just the way I am.

I am at peace with my authentic self.

And I am complete just the way I am.

Now allow this intention to go to the deepest levels of recognition with no hesitation.

Know that your higher self recognizes,

Honors,

And accepts this intention.

Have faith and trust that it has been heard and is being acted upon by a higher power of the source within you.

There is no need for you to do anything.

Now bring your attention back to the center between the eyebrows and feel all of the energies of your body activated,

Purified,

And balanced.

All channels are open and the life force within you is flowing freely,

Healing the body,

And calming the mind.

Now open your heart and feel content.

Now establish yourself firmly in faith and trust to receive the grace,

Protection,

And guidance of the higher self within you.

The more you go to your source,

The easier it will be to return and the longer that you can stay.

Now you have prepared the base from where you can carry out interactions with life and interpersonal relationships with the integrative power of love and the source within you.

You are the emissary of light and of love.

Carry it everywhere you go and to everyone that you meet.

If you have an area that you feel needs healing,

Either physical,

Mental,

Or emotional,

Allow this light and this love to flow into that area now.

Now begin to become aware of the rising and falling of the breath.

Slowly feel yourself beginning to rise to the surface of awareness.

Sense the body resting on the floor,

The quality of the air as it touches the skin.

Now gradually you may move as though you are waking from a restful sleep.

If you'd like,

Bend your knees and pull them closer to your chest,

Maybe rock sideways gently,

But take your time.

We're in no hurry.

Now once again,

I am at peace with my authentic self.

I'm complete just the way I am.

Every time you find yourself in reaction,

You are empowered to replace it with this intention.

Now you can gradually move and begin to sit up with your eyes closed.

Continue to stay deep in this deep inner experience.

Regardless of what you consciously recognize that has or has not changed,

Know that something deep within has shifted.

Now become aware of your body and bring a deep sense of peace and contentment with you as you bring attention back into your body.

Now notice just how relaxed the body is,

How soft the breath is,

How silent the mind is,

How quiet the heartbeat is.

Now be still and be grateful.

Know that you can easily enter here again and again.

Now you may gradually open your eyes and this concludes our yoga nidra.

Reviews

Gently calming. I was asleep before it ended

Nice pace, pleasant voice, quite relaxing with some muscle tensioning at the beginning