Hello,
This is Ami and welcome to today's Metta Loving Kindness Yoga Nidra practice,
Which is based on the teachings of Buddha.
It specifically retrains our mind to overcome all forms of negativity as we develop the quality of loving acceptance.
We note down the positive changes in our attitudes towards ourselves and others.
Get ready for Yoga Nidra now as we lay down in Shavasana,
Adjusting your position so that you can get comfortable and you can be still for the whole duration of the practice,
Taking the next 10 seconds to adjust your position,
Laying down comfortably,
Becoming aware of the weight of your physical body.
Notice how your body is heavy.
Allow the floor to hold your body.
Let it go and let it sink into the floor.
Notice your whole body is heavy and sinking into the floor.
As you bring your focus to your breath now,
Taking easy,
Relaxed and natural breaths,
Observing the breath as it enters and leaves your nostrils.
Observe your breath as it enters and leaves your chest.
As you bring awareness and focus to your whole physical body from head to toe,
You are now aware of your whole physical body,
Bringing awareness to your legs,
Arms,
Chest,
The head and you are aware of your whole entire body,
Bringing awareness to the body as a whole.
Be aware that you are going to practice Yoga Nidra now,
Saying to yourself mentally,
I'm aware and awake and I'm going to practice Yoga Nidra.
I'm awake and aware and I'm going to practice Yoga Nidra.
Relax your body,
Your mind.
Notice how relaxed you are,
Concentrating on the flow of the breath in your nostrils.
As you inhale,
Your belly is rising and as you exhale,
Your belly is relaxing.
With each exhalation,
Let your body relax a little bit more into the ground.
Now think of a resolve,
A positive Sankalpa for your practice.
The Sankalpa should be a simple,
Short statement in the present tense.
What is your heart's deepest desire?
Repeating your resolve,
Your Sankalpa three times in your mind.
We will now practice rotation of consciousness in your physical body,
Becoming aware of the parts of the body as I name them.
You can visualize the shape,
The weight,
Sensations in part of the body as you hear them named without having to move any part of the body.
The practice begins on the right hand side,
Moving your awareness to the right thumb,
The index finger,
Middle finger,
Ring finger and the pinky finger,
Back of the hand,
Palm,
Wrist,
Lower arm,
Elbow,
Upper arm,
Armpit,
Shoulder,
Right ribcage,
Right side of the chest,
Right side of the waist,
Right hip,
Hamstrings,
Knee,
Calf,
Right ankle,
Foot,
Heel,
Sole of the foot,
The right big toe,
Second toe,
Third toe,
Fourth toe and the fifth toe.
Moving awareness down the entire right side of the body.
The entire right side of the body.
Now moving the awareness to the left side.
Left hand thumb,
Index finger,
Middle finger,
Ring finger and the pinky finger,
Back of the hand,
Palm,
Wrist,
Lower arm,
Elbow,
Upper arm,
Armpit,
Shoulder,
Left ribcage,
Left side of the waist,
Hamstrings,
Thigh,
Knee,
Calf,
Left ankle,
Foot,
Heel,
Sole of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe and the fifth toe.
The entire left side of the body.
Moving awareness down the entire left side of the body.
Now moving awareness to the pelvis,
Lower abdomen,
Stomach,
Heart,
The whole chest,
Observe the throat.
Chin,
Lips,
Nose,
Right cheek,
Left cheek,
Right eye,
Right ear,
Left ear.
Forehead and the crown of the head.
Observe the whole body.
The whole entire body.
Notice how calm and still the whole body is.
Notice this wave of relaxation moving from the crown of the head all the way down to your feet.
From the top of the head all the way down to your feet.
We're now going to send loving kindness to yourself.
Remembering a time that you were happy.
And when that happy feeling arises,
Observe this warm glowing feeling at the center of your chest.
Remembering a time that you were happy.
And when you get that feeling,
Let go of the memory.
Just staying with this feeling of happiness.
Stay with this feeling.
Making a wish for your own happiness.
No matter what kind of wish.
No matter what kind of wish.
Just feel the wish and put that in your heart and surround yourself with that feeling.
Sending metta loving kindness to yourself.
Thoughts may arise.
And when you realize that you have been distracted.
Simply let go of the thought.
And release any tension or tightness that might have been caused by that distraction.
Then make another wish for your own happiness.
Let it resonate with your heart.
And let it envelop you like a warm blanket.
Sending so much love to your own heart.
Sending compassion and forgiveness to your own heart.
Feeling the warmth and the love.
Deep within your own heart.
Now thinking of a beloved person,
Family member or a dear friend.
Someone that when you think of them,
You feel a deep connection with them.
Sending this metta loving kindness to them now.
Let your mind be free.
Let your heart be free.
Let your mind be filled with the image of this dearly beloved person.
And send loving kindness to him or her.
By evoking the following feeling within yourself.
I feel this happiness and wish this for you too.
May you feel this happiness too.
You can visualize them.
Smiling back at you,
Being joyous.
Sending this loving kindness.
To all the people that you love.
One by one.
Again remembering that thoughts may arise.
Simply allowing them to come by and pass.
As you return to evoking feelings of this metta loving kindness.
Of compassion.
Sending them towards these beloved people in your life.
Keep feeling that connection.
And the love that you share with them.
And now we will send this metta loving kindness.
To a hostile person.
To a hostile person.
To a hostile person.
To a hostile person.
Somebody that you currently may be having some difficulty with.
Maybe you don't get along with them.
Let your mind be filled with the image of this hostile person.
And send metta loving kindness to them.
By evoking the following feeling within yourself.
I feel this happiness and wish this for you too.
May you also feel this happiness.
Visualize this person that you don't get along with.
Smiling back at you and being joyous.
Simply thinking of all the people.
That you may be holding a grudge against.
Someone that may have troubled you in the past.
Simply send them metta loving kindness.
One by one.
Sending forgiveness and compassion to them.
Evoking feelings of loving kindness.
And keep sending it their way.
And now become aware of your capacity.
To radiate loving kindness to everyone around you.
And now become aware of your capacity.
To radiate loving kindness to everyone around you.
And now become aware of your capacity.
To radiate loving kindness to everyone around you.
And project the aroused feeling of loving kindness.
To all points of the compass.
North.
South.
East.
And West.
Up and down.
And all around you.
Becoming and surrounding yourself.
With this beautiful green light.
As you radiate compassion and loving kindness.
To yourself.
And to everything and everyone around you.
Keep radiating this beautiful light.
And this loving kindness.
All around you.
Observing all the sensations.
Feelings and the emotions that arise within you.
Staying awake and alert.
Simply witnessing it all.
Observe the self.
The silent observer.
And then slowly.
Begin to bring your attention back to your breath.
Observe the movement of the breath.
The rise and the fall of the belly and the chest.
Observe the breath in the nostrils.
Repeating your sankalpa,
Your resolve.
Three times again.
The practice of yoga nidra.
Slowly becoming aware of the space that you are laying down in.
Witnessing your whole entire body resting on the ground.
Slowly beginning to move your fingers,
Your toes.
Any small awareness that you want to bring about in your body.
Maybe bringing your arms overhead.
Giving yourself a nice big stretch.
Taking your time as you bring your knees into your chest.
Give yourself a nice big hug.
Saying I love you to yourself.
Sending that love out into the world.
As you roll onto one side.
Returning to a fetal position.
And slowly coming back into your seat.
Observing how expansive and light your heart feels.
Staying with this feeling of loving kindness.
Unconditional love towards yourself.
And towards all sentient beings on this planet.
Stay with this feeling.
For as long as you wish.
Thank you.
For practicing with me today.
Sending you all much metta loving kindness.
From my heart to yours.
