Welcome to Loving-Kindness Yoga Nidra.
Begin by lying down comfortably.
Allow your body to soften against the earth.
Let your arms rest gently beside you.
And let your breath arrive as it is.
Notice the natural rhythm.
And if it feels right,
Close your eyes.
This is a time for surrender,
For restoration,
For returning home to yourself.
Let yourself breathe into your heart space.
Invite in a gentle intention,
A whisper of truth that your soul longs to remember.
It might be simple.
I am loving towards myself.
I cherish my whole being.
I show myself love and compassion.
Let your intention arise naturally and feel this in your heart.
Now we journey through the sacred terrain of the body.
Be a compassionate witness to your body.
Bring loving awareness to the crown of the head,
The forehead.
Soften your eyes,
Nose,
Cheeks,
Jaw,
Your throat.
Notice your shoulders,
Upper arms,
Elbows.
Wrists,
Hands,
Fingers.
Feel the chest,
Belly,
Hips,
Thighs,
Knees,
Lower legs,
Ankles.
Feet and toes.
Hold your body in warm,
Gentle attention without needing to change a thing.
Your body takes care of you every day in every way.
Sense the gentle support that permeates throughout your body.
Your whole being.
Be compassionate toward your body as you bring your awareness to your breath.
Noticing the rise and fall of the belly and the gentle inhale and exhale through your nose.
The breath nourishes you easily,
Lovingly,
Kindly.
Now bring to mind a version of you,
Perhaps your current self,
A younger self or the self that feels most tender today.
See this self in your mind's eye sitting or standing before you and from your heart,
Begin to offer these words of loving kindness.
May I be filled with loving kindness.
May I be safe.
May I be held in compassion.
May I rest in deep peace.
Say it once more softly inside.
May I be filled with loving kindness.
May I be safe.
May I be held in compassion.
May I rest in deep peace.
Let these words echo gently through your body like ripples of healing light.
Now allow everything to soften.
No need to do anything.
Just rest in the cradle of loving awareness held by the earth,
Supported by your breath,
Surrounded by the echo of kindness.
You are whole.
You are holy.
Rest is your birthright.
What heart wisdom is whispering to you now?
Notice the sounds of your breathing and be aware of how your breath expands throughout your whole body.
Hold yourself in gratitude and be aware of your breath through your feet,
Legs,
Chest,
Arms,
Neck,
And head.
Let yourself rest for as long as you need to.
When you are ready,
Wiggle your fingers and toes.
Feel the breath gently deepening and then roll to one side,
Pausing in this liminal space between worlds.
Breathe into your heart and remember,
You can return to the sanctuary anytime you need to be reminded of your softness,
Your worth,
Your sacred light.
This Yoga Nidra session is now complete.
May you be held in deep compassion.
