Yoga Nidra For Acceptance

Settle in to listen to this full-length guided meditation. This yoga Nidra is designed to assist you in finding acceptance. Acceptance of what is, acceptance of self, acceptance of things as they are. Finding peace within along the journey. Enjoy a full-body scan to help you settle in, awareness of the breath, followed by a beautiful journey.

Transcript

Namaste.

This is Melissa.

Welcome to the practice of yoga nidra for acceptance.

Getting comfortable now for yoga nidra.

You may wish to be lying on your bed or upon the floor.

You may be more comfortable today in a supported seated position.

Wherever you are,

Be sure that your body is completely cozy and at ease,

Adjusting the head,

Neck,

Shoulders,

Pelvis,

And hips so that you can completely relax into the support beneath you.

If you could get even a tiny bit more comfortable,

What might you do?

Making any final adjustments now so that you may remain as still as possible for the nidra practice.

Please know there's no harm in moving if you become uncomfortable.

If you need to move,

Please do so slowly and mindfully.

Then settle back into stillness when you're ready.

Begin to notice the natural rhythm of your breath,

The gentle ebb and flow as you inhale and exhale.

Gently deepening the breath as you breathe in,

Imagine calmness spreading throughout the body.

And as you breathe out,

Imagine tension leaving the body,

Leaving the mind.

Feel yourself relaxing mentally.

Feel yourself relaxing emotionally.

Feel yourself relaxing physically.

Allow your breath to find a natural rhythm,

Not controlling or changing the breath.

Simply observing the natural breath as your body settles into relaxation.

Become aware of the places where your body is touching down,

Starting at the feet.

Become aware of the heels touching down,

The calf muscles,

Hips,

The back.

Become aware of where the arms touch down,

The hands,

And finally where the head is touching.

Take a few breaths in and out as you feel the many contact points touching down.

Feel how you're supported by these points.

Now begin to visualize the room that you're in,

The walls of the room,

The ceiling,

The floor,

And your body relaxed on the surface in this room.

Imagine you could see your own body relaxed in the room as if you were looking in from the outside.

See yourself,

Use your inner vision.

See the body still and relaxed,

Only the breath moving the belly.

Begin to become aware of sounds now,

Both near and far.

Without needing to name the sounds,

Just become aware of any sounds and follow them for a moment.

Listen to sounds that are close to you and some that are far away.

Move your awareness to the most distant sound that you can hear.

And now move to closer sounds.

And closer sounds.

Until you become aware of sounds just outside the room,

And then inside the room.

And then to just the sound your body is making,

Listening to the sound of your breath,

The sound of your inhale and exhale breath.

In yoga nidra we practice sankalpa.

Your sankalpa is your intention or your resolve,

Something that you are striving to be.

You may have your own sankalpa and if you do,

Please feel free to use your own.

But if you do not,

Perhaps today you use the sankalpa.

I let go of what no longer serves me.

If the sankalpa resonates with you,

Please feel free to use it.

If not,

Perhaps something like,

I accept things as they are,

Is more suitable for you today.

Whatever sankalpa you choose,

Please repeat it three times to yourself now,

Stating it firmly,

Believing it to be true.

Begin to allow your attention now to float through your body,

Following the guidance of my voice.

Imagine your attention fluidly moving from one point to the next,

Creating a stream of awareness flowing through your body.

As attention moves,

The body remains in stillness,

Welcoming sensations just as they are,

Without needing to change them or make anything different.

Draw your attention to the right hand,

Sensing the right hand thumb,

First finger,

Second finger,

Third finger,

Fourth finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Underarm,

Right side of the chest,

Waist,

Hip,

Deep within the hip joint,

Thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All five toes together,

The whole right leg,

Right leg,

The whole right side of the body,

The whole right side.

Give some time now for your attention to move into the left hand,

Sensing the left hand thumb,

First finger,

Second finger,

Third finger,

Fourth finger,

Palm of the hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Underarm,

Left side of the chest,

Waist,

Hip,

Deep within the hip joint,

Thigh,

Knee,

Lower leg,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All five toes together,

The whole left leg,

Left leg,

The whole left side of the body,

The whole left side.

Now the whole left side of the body and the whole right side of the body simultaneously.

Can you equally divide attention between the left and right sides of the body?

Now sensing the back of the body,

Right heel,

Left heel,

Right calf,

Left calf,

Right hamstring,

Left hamstring,

Right glute,

Left glute,

Sacrum,

Whole back of the pelvis,

Lower back,

Middle back,

Upper back,

The spine,

The entire length of the spine,

Right shoulder blade,

Left shoulder blade,

Back of the neck,

Back of the head,

Crown or top of the head,

Forehead,

Right temple,

Right ear,

Right cheek,

Right nostril,

Right eye,

Right eye,

Relaxing back in the eye socket,

Whole right side of the face,

Right side face,

Left temple,

Left ear,

Left cheek,

Left nostril,

Left eye,

Left eye relaxing back in the eye socket,

Whole left side of the face,

Left side face,

Center of the forehead,

Space between the eyes,

Tip of the nose,

Upper lip,

Lower lip,

Space between the lips,

Chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right side of the chest,

Left side of the chest,

Upper abdomen,

Navel,

Lower abdomen,

Pelvis,

The whole right leg,

The whole left leg,

Both legs together,

The whole right arm,

The whole left arm,

Both arms together,

Arms and legs together,

The whole body now,

Front and back,

Left and right,

The whole body,

Sensing the whole body,

Moving the attention back to the breath now,

The natural breath in and out,

Without forcing or controlling,

Just sensing,

Feeling unforced easy breath,

Observing your natural breath,

Natural breath in the body,

Sensing the ebb and flow,

The rise and fall,

Sensing the subtle pause at the top of the inhalation,

The subtle pause at the bottom of the exhalation,

Feel the breath move in through the nose and down to the navel on an inhale,

And out from the navel and up to the nose on an exhale,

Notice the coolness of the air as you inhale,

And the warmth or the humidity of the breath as you exhale,

Feel the air flow through the nostrils,

Down into the chest and belly as they rise,

Then feel the chest and belly deflate as the breath flows back out your nostrils,

Natural breath,

Unforced and easy breath,

And now begin to count your exhalations from 10 all the way down to 1,

Inhaling 10,

Exhaling 10,

At your own pace,

If you lose track along the way,

Just beginning again back at 10,

Gently guiding your attention back to counting down the breath,

There's plenty of time,

There's nowhere to go,

Nothing else to do,

Just becoming absorbed in the process of witnessing an easy natural breath,

Counting down at your own pace,

Ceasing counting,

Begin to conjure in the body the sensation of feeling cold,

Imagine you are outside on a brisk winter day without the proper warm clothes,

Feeling so cold you could almost imagine seeing your breath in the air,

The coldness seeping into your bones,

Perhaps even enough to make you shiver,

Feeling so so cold,

But now the chill begins to fall away from your body,

You begin to feel warmth settling in place of the coldness,

The warmth spreads all through your body radiating from your core outwards,

It's a pleasant warm sensation as though you're wrapped in a soft blanket sipping on a warm beverage,

Feel the warmth throughout your body now,

Notice how pleasant it is to be so comfortably warm,

Then invite the sensation of coldness back,

Notice how it feels to be so cold,

Notice where you feel the coldness in your body,

Then welcome the sensation of warmth back,

Warmth replacing the coldness,

Notice how it feels to be warm once again,

Going back and forth now between the sensations of coldness and warmth,

Feel each sensation fully,

Then invite the opposite sensation back,

Cold and warm,

Warm and cold,

Then attempting to feel both coldness and warmth at the same time,

Notice how coldness and warmth feel together,

And now begin to conjure the feeling of anxiety in the body,

Feel the stress in your body,

The pit in your stomach,

The worry in your mind without concentrating on its source,

Just feel the sensation of anxiety and notice how it feels in your body,

Where you can feel anxiety in your body,

This anxiousness now just like the coldness begins to drift away,

As you begin to feel a sensation of calmness wash over you,

Conjure the feeling of calmness throughout your body,

Notice what it feels like,

Notice your body relax and your facial features soften,

Notice how it feels to be calm,

Then invite the sensation of anxiety back,

Feeling anxiety in your body once again,

Then welcome back the sensation of calmness,

Allow calmness to wash over you again,

Going back and forth now between the sensations of anxiety and calmness,

Experience each one fully,

Then invite the opposite sensation back,

Anxious,

Calm,

Calm,

Anxious,

Notice now if you can feel both anxious and calm at the same time,

Feeling both sensations in your body at once,

Noticing how calmness and anxiety feel in your body together,

Allowing calmness now to replace any other sensations in your body,

You are relaxed and aware,

You are completely calm,

Settling back into the sensation of calmness,

Drawing your attention to the space behind your eyelids,

Notice any lightness or darkness beyond the eyelids,

Allow your attention to rest lightly here,

Allowing images to come and go,

As I name an image,

Bring that picture to your mind as vividly as possible,

Even allow emotion to associate itself with the image,

Don't worry if you're not able to visualize,

Just think of the image and notice what it brings to mind for you or makes you feel,

Bring to mind now a sunflower,

Large,

Vibrant sunflower,

A blue sky,

Vast blue sky,

White cloud,

Puffy white cloud,

Rainy day,

Gently falling rain,

Full moon,

Luminous full moon,

Foggy morning,

Quiet foggy morning,

Spring day,

Beautiful spring day,

Meadow of wildflowers,

Large delicate wildflower meadow,

See yourself standing outside in nature,

You feel your bare feet on the earth,

You're standing in a delicate wildflower meadow,

The meadow is surrounded by lush forest,

You tip your face upward to feel the warmth of the sun,

And you smell the wildflowers in the air,

In the distance you see a path leading into the forest,

You walk towards the path and step into the cool damp forest,

Once inside the forest your eyes adjust to the shade of the trees,

The path continues in front of you and winds easily up the hillside,

Sunlight shines through the trees,

Birds sing in the distance,

You continue on the path as it climbs steadily uphill,

Near the top of the hill you see a small opening in the side of the hill,

This opening is a cave,

You feel drawn to the cave and walk toward it examining it with curiosity,

Within the cave you see a single lit candle,

You realize you've stumbled across a sacred temple,

You sit down upon the cool earth and a sense of calm washes over you,

You feel at peace with all that is,

You need nothing from the outside world in this perfect moment,

You gaze thoughtfully into the candle flame and you drop into deep meditation,

You are completely present in this moment,

Observing the sensations in your body and noticing anything that arises in the candle flame,

You are simply abiding in this awareness,

Abiding in this perfect moment of acceptance and peace,

After some time in this deep meditative state,

You notice in the middle of the candle flame,

You can see the purest golden seed,

The seed is untouched by the flame,

On the surface of the seed you see your sun kelpa is inscribed,

Gazing into the flame once again,

The seed is no longer in the flame,

That seed is now in your heart,

Feel your sun kelpa within your heart,

Feel it deep within your being,

Your sun kelpa resonating in your body,

You may choose to simply feel your sun kelpa in this moment,

Or you may wish to once again with conviction silently repeat your sun kelpa,

Three times now,

Slowly you begin to become aware of the sounds around you and in the distance,

Listen for a moment to the sounds,

Then begin to become aware of the room you're in,

The walls,

The ceiling,

The floor,

And your body relaxed on the surface in this space,

Feel your body become aware of its existence,

Become aware of all of the contact points between your body and the surface,

Starting with your head,

Hands,

Arms,

Back,

Become aware of your hips touching down,

Your legs,

And where your feet contact the surface,

Deepening your breath,

Take a couple of full breath cycles all the way in,

All the way out,

Then gently begin to bring movement back to your body a little at a time,

Fingers,

Toes,

Head and neck,

When you're ready if it feels good on an inhale take a nice big stretch,

However feels right to your body,

Allow for any wiggles or movements that feel good,

Then walking the feet in so that the knees are bent,

You might rock them side to side or draw them into the chest for a nice big squeeze,

In your own time find your way to your favorite side using the bottom arm as a pillow,

Rest here for a few moments,

Just noticing how you feel,

Allowing yourself to come fully back into this moment,

When you're ready use your hands to help press you up to a seated posture of your choice,

Once seated bring palms together in front of the chest softly closing your eyes,

Take a few breaths here just noticing how you feel,

Thank you for practicing yoga nidra with me namaste you

Reviews

Such a beautiful Nidra Melissa. I loved everything: the pacing, the nature-based imagery, the journey you took us on. Thank you so much! ☺️

Great yoga nidra with all 5 koshas covered. Got into a deep state of rest. With the visuals I'd prefer the same phrasing both times - the added specifications were distracting. The music could fade out rather than end abruptly. Thank you!

That was really a beautiful full practice of yoga nidra. I particularly enjoyed sensing opposite sensations and emotions. Thank you!

I love this Yoga nidra - your voice is so soothing and gentle. Thank you for creating this ✨

That was a wonderful nidra with a beautiful soundtrack, thank you

I really enjoyed this and found 'planting the seed' of my sankalpa at the end very powerful 💛 thank you 🙏

Lovely Yoga Nidra journey. Your soothing voice took me into a deep relaxed state. Thank you. Namaste. 2/3/23 @ 10pm

This was another deeply replenishing practice, thank you 🙏

Nice yoga nidra experience. The teacher's voice is calm and stready and the background music was nice as well.