Yoga Nidra: Self-Love

This yoga nidra practice will guide you through a self-love meditation and visualization so you can remember that love is already inside of you. You don't need to search for it outside of yourself. When you can remember this, you can make loving choices for yourself and create new opportunities.

Transcript

Yoga Nidra is a practice of deep relaxation and transformation.

As we move through the layers of tension in the body,

Through this practice of self-love,

We unbind ourselves from the knots of past experiences.

Today,

We will move through our Nidra practice with loving kindness for ourselves,

Our own hearts,

Our own bodies,

Our experiences.

When we can make the choice to love ourselves,

The past can be healed.

The present can be clear,

And the future is freedom.

By taking time for yourself to pause and care for your own being,

You give yourself permission to be you.

And in this freedom,

There is an acceptance,

And there is space to hear what you need to hear.

You deserve this time for yourself.

You will allow your body to relax deeply,

And you'll keep your mind awake.

Let your whole body relax comfortably.

Make sure you are supported and warm.

Take the time now to make yourself just a little more comfortable.

Listen to your own needs and respect what you hear.

Feel your whole body sinking down into the space beneath you.

Unclench your fingers and toes.

Relax the jaw.

Soften the muscles around the eyes.

Allow your whole body to sink deeper and deeper into the surface beneath you.

You can become aware of the sounds around you in the distance,

Outside of the space you are in.

Just let your attention move from sound to sound.

And now you can bring your attention to the sounds closer around you,

Inside the room you're in.

Let your attention float from sound to sound.

Now release all the sounds around you and give yourself this special time for self-care.

Allow yourself to rest in a place where you feel safe,

Loved,

And calm.

Think about all the ways you could honour and respect yourself more.

What areas have you forgotten about?

How are you searching for love in other people,

Experiences,

Or things?

What if all that you are searching for is already within?

What would it look and feel like to love yourself more?

How would you talk to yourself?

What would you say?

Take a moment to feel love and gratitude for yourself and for how far you've come.

And let your samkalpa stem from these roots of self-love.

In a clear,

Concise,

Positive way,

State your samkalpa or your resolve.

Let this intention be based in the present moment and feel joy-filled.

I want you to say your samkalpa to yourself three times.

And then say thank you as if it is already happening and let it go.

We will now move through the entire body,

Relaxing each part as mentioned.

Stay alert,

But don't concentrate too hard.

Bring your attention to the palm of the right hand.

Feel the sensations in the palm of the right hand.

Right thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Tips of the fingers,

The spaces between the fingers,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Thigh,

Knee,

Calf,

Lower leg,

Ankle,

Heel,

Sole of the right foot,

Top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Relax the right side of the body.

Relax the whole right side of your body.

Now bring your attention to the palm of the left hand.

Feel the sensations in the palm of the left hand.

Left thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

Tips of the fingers,

The spaces between the fingers,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Waist,

Hip,

Thigh,

Knee,

Calf,

Lower leg,

Ankle,

Heel,

Sole of the left foot,

Top of the foot,

The big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Relax the left side of the body.

Relax the whole left side of your body.

Now to the back.

Become aware of the back of the head,

Back of the neck,

Right shoulder blade,

Left shoulder blade,

Upper back,

Middle back,

Lower back,

The whole spine,

The whole back together.

Now move to the top of the head,

Forehead,

Right eyebrow,

Left eyebrow,

The space between the eyebrows,

Right eyelid,

Left eyelid,

Right eye,

Left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

Right nostril,

Left nostril,

Nose,

Tip of the nose,

Upper lip,

Lower lip,

Right jaw,

Left jaw,

Chin.

Relax the whole face together.

Move to the throat.

The right side of the chest,

Left side of the chest,

Rib cage,

Belly,

The whole of the front body,

The pelvis.

Bring your attention to the whole of the right leg,

The whole of the left leg,

Both legs together,

The whole of the right arm,

The whole of the left arm.

Relax both arms together,

The whole of the back,

The whole of the front,

The whole of the back and front together,

The head and torso together,

The whole body together.

Relax the whole body.

Now,

Bring your attention to your breath.

Bring your attention to your inhale and exhale.

Feel the belly rise and fall with each inhale and exhale.

Feel the belly rise and fall.

The breath like ocean waves flowing in and flowing out.

Inhale and exhale.

Feel the breath moving through both nostrils.

Allow your breath to become slower and longer.

Slow inhalation,

Slow exhalation.

Feel the temperature of the breath as you inhale and exhale.

Imagine that with each inhale,

You are breathing in love,

And with each exhale,

You are breathing out love.

That love can look however you want,

Any color,

Any temperature,

Any images that arise,

But let it be pure love.

Inhale love,

Exhale love.

Bring your attention to the breath and begin now to count backwards from 32.

Inhale and say to yourself 32 belly rises.

Exhale and say 31 belly falls.

30 belly rises.

29 belly falls and so on.

Keep going,

There's no rush.

If you miss a number or lose count,

Just begin again at 32.

Now stop counting and return to your natural,

Smooth,

Love-filled breath.

Stay awake and alert.

Bring your awareness to your whole body.

Inhale and as you exhale,

Toes,

Fingers relax.

Inhale and as you exhale,

Arms and legs relax.

Your body sinks heavy into the ground.

Inhale and as you exhale,

Belly and chest relax.

Inhale and as you exhale,

Spine and back relax.

Your whole body sinks deeper and deeper.

Inhale and as you exhale,

Shoulders and neck relax.

Inhale and as you exhale,

Jaw and mouth relax.

Inhale and as you exhale,

Eyes and forehead relax.

Your whole body feels heavier and heavier.

Heavier and heavier.

Your whole body sinks down into the space beneath you.

Stay awake and alert.

It is now time for visualization.

Concentrate on the space in front of your closed eyes.

Imagine a blank screen like you're watching a movie.

Watch as images appear on the blank screen.

Use your imagination and feelings to visualize the words I say.

Imagine yourself on the beach in the early morning.

The sun is rising.

There is a hint of pink and gold in the sky.

The beach is quiet,

Except for you.

It is a beautiful,

Peaceful place.

You begin to walk along the soft,

Sandy beach with your bare feet.

Listen to the ocean waves gently flowing in and out.

Listen to the birds sing their morning song.

You feel the cool breeze off the salty ocean air on your skin.

You smell luscious green trees and flowers that line the sandy beach.

As you walk,

Caressing your feet with the soft sand,

You notice clouds floating overhead.

Continue your slow walk along the beach.

You see green trees,

Flowers,

And the ocean.

As the sun starts to get brighter and brighter,

You notice a space up ahead.

A narrow pathway that winds up and away from the beach.

You are curious and have a good feeling.

You decide to walk along the path slowly.

You wind along the trees and flowers.

You climb a little higher with each step.

You move yourself along the path,

Walking slowly,

Taking a deep breath.

You can still hear the ocean waves flowing in and out as you walk the path.

The pathway starts to clear,

And you see a grassy ledge up ahead.

The sunlight illuminates the space.

You walk over to this space and sit down,

And you realize you can see the ocean from a higher perspective.

You can see the beach that you just walked on.

You stay seated,

You close your eyes,

And you become still.

A sense of peace surrounds you and moves through you.

In this moment,

You know all is well.

That everything in your life has brought you to this moment.

As you listen to the ocean waves from above,

You know that the love you are searching for is already within you.

You know that you are good enough and you are loved.

You feel a peace deep within that you've never felt before.

You breathe deeply,

Feeling this sense of peace fill every cell in your body.

Your searching is over.

You love yourself and you're listening to the messages inside.

You trust yourself.

You feel connected to your surroundings and to yourself.

You continue to breathe deeply.

You sit here and feel this peace fill your entire body.

And you feel the loving energy fill your heart and your whole body.

Rest in this place knowing that anything is possible here.

Floating in this calm space of self-love and deep gratitude,

Repeat your samkalpa three times with joy,

Appreciation,

And a trust that it is being created in this moment.

Now place one hand below your navel and say,

I protect you.

Place one hand on your navel and say,

I am creative.

Place one hand above your navel and say,

I am wise.

Place one hand on your heart and say,

I love you.

Place one hand on your eyes and say,

I see you.

Place one hand on your throat and say,

I hear you.

Finally,

Place one hand on the top of your head and say,

I guide you.

The practice of yoga nidra is now complete.

You can start to wake up the body by bringing your awareness to the space that you're in and the space around your body.

Start to listen to the sounds around you.

There's no rush.

Please remember that this self-love is inside of you always.

Feel free to lay here a little while longer before moving on with the rest of your day.

Namaste.

Reviews

Oh my gosh, so so good!
Thank you so much for this lovely practice🙏🏼

I needed this grounding of self love as I grieve losses

Very nice yoga nidra practice, complete and well paced, lovely guidance. I’ll definitely come back to this again and again. Thank you so much for sharing 🙏🏻🌹☯️

This was a really lovely practise and spoke to exactly what I need right now. Thank you 💜

A beautiful guided visualization and I loved the statements you used to end it. Thank you. ✨

Oh wow I got emotional a bit. Such an amazing meditation for self love 💕

Very thoughtful teacher.
Total relaxation .
Thank you for your guidance

Learning to love again, blessed

Amazing meditation, namaste 🙏 ❤️🌈

Wonderful yoga nidra. Well paced, lovely voice and guidance. Will definitely use regularly. Thakyou.🙇‍♀️

That was beautiful 🌸 Thank you for your kindness and your guidance today 💕 Namaste 🙏🏻

I loved this, and will use it often 😊

Thank you very much for your kind guidance

Very nice, thank you, love the ending where you place your hands on parts of the body with affirmations 🙏🏽❤️

This is what I've been searching for.

This is a nourishing meditation. Thank you.

Exactly what I needed after a tough few days being hard on myself and not getting enough rest. Thank you so much for sharing.

Peaceful positive thoughts for nidra, hoping it works subliminally :-)

I always turn to this one when I am feeling a bit low and wanting to change my inner script. Thank you for this blessing. I appreciate you!

Love the tone and pace of Lynette’s voice and the words. So relaxed I fell in and out of sleep and totally missed the counting. Will be returning to this practice💓