Loving-Kindness Nidra

This is a Loving-Kindness Nidra to open your heart and feel deeply connected to both yourself and others. You will be guided to experience luminous spacious awareness, which will expand your sense of being and allow space for wholeness and healing to arise.

Transcript

Hello,

And welcome to my Yoga Nidra.

Lie down in Shavasana.

Make yourself very comfortable.

You can put a bolster under your knees and a small pillow under your head.

Wrap a blanket around you so you feel warm as you will be lying very still for the duration of the practice and your body may cool.

You can cover your eyes with a piece of your clothing to block out light.

Your legs should be hip distance apart.

Let your feet splay out naturally and have your arms stretch alongside your body without touching your torso,

Palms turned up.

Once we begin the Nidra,

It is best to remain very still.

If you have any discomfort and have to shift or move,

That is fine,

But try to keep your body as quiet as possible.

The aim in Yoga Nidra practice is to relax your body into a sleep state while your mind remains awake and clear.

You may fall asleep and that is okay too.

Your body or psyche may need the deep rest,

But the objective of the practice is to experience awareness while your body is in a sleep state.

So throughout the practice,

Remind yourself that you are practicing Yoga Nidra and resolve to stay awake.

As you settle yourself,

Come to stillness.

Let your limbs sink down.

Feel all the places your body is touching the mat and sink a little deeper.

Soften your jaw.

Relax your tongue.

Let your teeth softly part.

Release any tension behind your eyes.

Let them rest deeper into their sockets.

Soften your eyebrows and the space between your brows.

Let your forehead melt towards your crown.

Feel the weight of gravity and the earth supporting you,

Cradling your whole body.

Bring your attention to the sounds in the room.

And now the sounds just outside the room and sounds that are very far away.

Now bring your attention back into the room.

Let the sound of my voice be the only sound that you hear for this practice.

Now begins the practice of Yoga Nidra.

Draw your awareness to your breath.

Start to lengthen your inhale and exhale.

Begin to shape your breath,

Breathing into your belly.

Each inhale fills your belly like a balloon and the exhale gently deflates the belly back toward your spine.

Take seven slow deep breaths into your belly.

Exhale breathe out and breathe in.

Now release control of your breath and allow yourself to be breathed.

Watch yourself being breathed.

Bring your awareness to your heart,

To the center of your heart and rest there.

Feel light and love radiating deep in your heart.

If you have a sankalpa,

State it now.

A sankalpa is a short positive statement that is an intention or a resolve,

Something you are working on to embody in your life.

It is best if it is a short I am statement such as I am loved,

I am healed,

I am joyful.

If you have a sankalpa or one comes to you in this moment,

Repeat it to yourself silently three times.

Feel it spreading from your heart center throughout your whole being.

Now we will begin a rotation of consciousness throughout your body.

When I state a body part,

Bring your attention there and then move on to the next one.

Do this fairly quickly without hesitation or focusing too hard.

Bring your awareness to your right thumb,

Your whole right thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of your hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Right shoulder,

Underarm,

Right side of the ribs,

Waistline,

Right hip,

Thigh,

Knee,

Lower leg,

Ankle,

Heel,

Top of the right foot,

Sole of the foot,

And all five toes.

Now feel the entire right side of your body,

Whole right side.

Feel your right side with your awareness now.

Move your awareness to your left thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of your hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Left shoulder,

Underarm,

Left side of the ribs,

Waistline,

Left hip,

Thigh,

Knee,

Lower leg,

Ankle,

Heel,

Top of the left foot,

Sole of the foot,

And all five toes.

Now feel the entire left side of your body,

Whole left side.

Feel your left side with your awareness now.

Now feel the sole of your right foot,

The sole of your left foot,

The two soles of your feet together,

The back of your right heel,

The back of your left heel,

Both heels together,

The right calf,

The left calf,

Both calves together,

Back of your right knee,

Back of the left knee,

The backs of both knees together,

Right hamstring,

Left hamstring,

Both sets of your hamstrings together,

Right buttocks,

Left buttocks,

Both sides of your buttocks,

Back of your pelvis,

Lower back,

Middle back,

Upper back.

Feel your right shoulder blade,

Your left shoulder blade,

Both shoulder blades together,

Right arm,

Left arm,

Both arms together,

Back of your neck,

Back of your head,

The crown of your head.

Feel your entire back body.

Now feel the crown of your head,

Your forehead,

Your right eyebrow,

Left eyebrow,

Both brows together,

Brow center,

Right eyelid,

Left eyelid,

Both eyelids together,

Right eyeball,

Left eyeball,

Both eyes together.

Feel your right nostril,

Left nostril,

Both nostrils together,

The bridge of your nose,

Tip of your nose,

Your whole entire nose.

Feel your upper lip,

Lower lip,

Both lips together.

Feel your chin,

Feel the right side of your jaw,

The left side of your jaw,

And feel both sides of your jaw together.

Then feel your whole face.

Feel the right side of your head,

The left side of your head.

Now feel both sides of your head together.

Feel the right side of your throat,

The left side of your throat,

And feel your whole neck and throat together.

Feel your right collarbone,

Your left collarbone,

And both collarbones together.

The right side of your chest,

The left side of your chest,

Both sides of your chest together,

Your whole chest all together.

Feel the area of your abdomen from your ribs to your belly button,

Low belly,

Pelvis,

Root of your pelvic floor,

Both thighs,

Both kneecaps,

Both shins,

Both ankles,

Tops of both of your feet.

Feel your right leg from your toes to your hip.

Feel your left leg from your toes to your hip.

Feel the entirety of both of your legs together.

Feel your right arm from your fingertips to your shoulder,

Your left arm from fingertips to shoulder.

Now feel both arms together.

Keep your arms and your legs and your awareness.

Add your entire torso and then your head to your feeling experience now.

Feel and sense your entire body,

Your whole body.

Feel your whole body together simultaneously right now.

Whole body awareness.

Observe your body getting heavy,

Resting deeper into sleep while your awareness remains.

Resolve to stay aware.

Bring your attention to your breath.

Begin to inhale from the soles of your feet to the crown of your head,

Then exhale from your crown back to the bottom of your feet.

Continue like that for seven breaths.

Now,

Exhale from the soles of your feet to the crown of your head.

Begin to inhale from your knees to the crown of your head,

And exhale back to your knees.

Do this for five more breaths.

Now,

Inhale from your navel to your crown and exhale back to your navel.

Continue for five breaths.

Now,

Inhale from your heart to your crown and exhale back to the heart for five breaths.

Inhale from your heart to your crown and exhale back to the heart for five breaths.

Begin to inhale from the center of your throat to your crown and exhale back to your throat for five breaths.

Inhale from your heart to your crown and exhale back to your crown for five breaths.

Inhale from your third eye,

The space between your brows to your crown and exhale back for five breaths.

Now bring your awareness to the Chittikash,

The space in front of your closed eyes.

Allow spacious awareness to expand,

To unfold before you unlimited infinite space awareness.

Rest there.

Resolve to stay aware.

Now experience your body getting heavier.

It becomes so dense and heavy it begins to sink into the earth.

You cannot move your limbs or your eyelids.

You begin to sink further and further down toward the center of the earth.

Now feel your body becoming very light,

So light it begins to float.

It is tossed about by even the most gentle breeze.

It begins to rise up high into the sky.

Bring your awareness back to the Chittikash.

Now feel your body getting very warm,

Like you are laying in front of an open roaring furnace or lying in the sun on a very hot summer day.

The heat spreads throughout your body until you are drenched in sweat.

Now experience cold.

You are outside on a snowy day without a coat and it is very cold.

Feel the shivering sensation of chill and cold penetrating your skin,

Moving deep into your bones.

Now return your awareness to the Chittikash,

The space in front of your closed eyes.

Feel how spacious awareness is free from sensations of the body.

Rest in spacious awareness.

You are practicing Yoga Nidra.

Resolve to stay aware.

Draw your awareness to your heart,

To the secret space inside your heart center.

There is a tiny sphere of brilliant golden light inside your heart.

This golden light is the essence of divine loving-kindness.

Feel this light of loving-kindness pervade your heart.

Now allow the light to spread,

Transforming your whole body into a body of loving-kindness.

Your whole body becomes golden light and begins to expand.

Slowly it fills the entire room.

It continues to expand,

Spreading to the size of the city.

Then the whole state,

Continuously expanding to the whole continent and then the entire earth.

Feel your light body expanding beyond the earth's atmosphere outward to the solar system and beyond to the edges of the galaxy.

The golden light of loving-kindness radiates beyond time and space,

Enveloping all beings and forms in all realms of existence,

Infusing healing light and wholeness.

Rest in the awareness that all beings of the past,

Present and future are now filled with the boundless quality of loving-kindness.

Now your golden body of light spontaneously returns through time and space,

Contracting back to the earth and then to the city where you are and back to this room and then completely dissolves into your physical body.

Feel loving-kindness pervading every cell of your being,

Healing all physical and emotional disturbances,

Bringing your entire being back into a state of wholeness.

Now the light of loving-kindness begins to move toward your heart center and merges completely into the sacred space of your heart.

Rest here in this purifying radiance of divine loving-kindness.

Members awkward silence Bring your awareness back to your breath.

Become aware that you are being breathed.

Not yourself being breathed.

You are in your body lying in Shavasana practicing yoga nidra.

Remember your sankalpa if you have one.

Say it to yourself three times now.

Feel that your sankalpa is fully ripened.

Begin to shape your breath.

Inhale into your belly and then fill your rib cage up to your collar bones with breath.

Hold for a moment.

Exhale from your collar bones down to your belly.

Pulling belly to spine at the end of your out breath.

Pause for a moment.

Take three more deep full body breaths like this.

Begin to make small movements with fingers and toes.

Rotating ankles and wrists.

When you are ready stretch your arms overhead for a full body morning stretch from fingers to toes.

Gently bend your knees and slowly roll over to your right side using your arm as a pillow for your head.

The practice of yoga nidra is now complete.

Taking your time push up to a seated position.

Keep your eyes closed or softly open.

Bring your palms together at your heart center.

Press your thumbs into your sternum.

Feel your heart beating.

Feel the glow of loving kindness pervading your heart and radiating outward to all beings.

Know that all beings have this divine light of loving kindness within.

Resolve to feel connected to others through this loving kindness.

Hari Om Tat Sat.

Namaste.

Reviews

I love this meditation! The breathing exercises combined with my Chakras was very centering….. as well as Unique to other meditations I have done. I went in cranky af and came out happy and compassionate… thanks for Creating✨💫

𝙶𝚘𝚛𝚐𝚎𝚘𝚞𝚜

Note that this yoga nidra brings you awake at the end. That being said, I believe this is the best rotation of consciousness I’ve ever practiced.

Perfect thankyou 💖

This was lovely, thank you 🙏 I particularly liked the expanding loving kindness outward 💚💗💛

Good pace and structure.

Amazing, thank you. 🙏

Great! Thank you!

This practice was beautiful. Thank you. 🙏

Wow, quite deep and profound this one. I will use this again. Thank you so much.

Relaxing and opening up

That was terrific thankyou so much 🙏🌻🌷

Excellent yoga nidra. Beautiful practice. Highly recommend. Thank you.

Very calm and well guided practice. Thank you for this.

Lee, very beautiful nidra practice. Your voice is so calming. Thank you so very, very much for a wonderful experience.

Easy voice, well paced, lovely yoga nidra. I have yet to hear the end. Thank you

Thank you for this calming and loving practice

Thank you🙏🏻🙏🏻🙏🏻A wonderful yoga nidra practice 🙏🏻🙏🏻🙏🏻