Welcome to Yoga Nidra for self-compassion.
I'm so glad that you're here.
Take a moment to settle into a position where your body feels completely supported.
Allow yourself to become comfortable.
Perhaps you soften a blanket around you.
Maybe you place a cushion beneath your knees or beneath your head.
Give yourself permission to create comfort.
This is an act of compassion too.
When you feel ready,
Gently close your eyes.
Take a slow,
Easy breath in through your nose.
And exhale softly through your mouth.
Again.
Breathing in and breathing out.
Allow the breath to return to its natural rhythm.
There is nowhere you need to be.
Nothing you need to fix.
Nothing you need to prove.
For these next few moments,
Simply allow yourself to be.
Feel the support beneath you Notice how the earth receives the whole weight of your body without asking you to become lighter.
Without asking you to earn your place.
Simply notice that you are supported.
Exactly as you are.
During Yoga Nidra,
You may find yourself resting somewhere between waking and sleeping.
Thoughts may come and go.
You may drift in and out of awareness.
There is no perfect way to experience this practice.
Simply continue returning to the sound of my voice.
Whenever you notice it.
Allow yourself to rest.
Bye!
Now bring to mind your intention for this practice.
A quiet offering to yourself.
Silently repeating.
I meet myself with kindness.
Again,
I meet myself with kindness.
There is no need to force these words to feel true.
Simply plant them gently within your awareness.
We now begin the rotation of awareness.
Noticing each part of the body as it is named.
Nothing to move.
Nothing to change.
Only awareness.
Bring the awareness to the right hand.
The right hand thumb.
Second finger.
Third finger.
Fourth finger.
Little finger.
Calm.
Back of the hand,
Wrist,
Forearm,
Elbow.
Upper arm.
Shoulder.
Right side of the chest.
Waste.
Right hip.
Thigh.
Me.
Lower leg.
Ankle.
Heal.
Sole of the foot.
Top of the foot.
Right big toe,
Second toe.
Third toe.
Fourth toe.
Little toe.
Now to the left side,
Left hand.
Left thumb,
Second finger,
Third finger,
Fourth finger,
Little finger.
Palm,
Back of the hand.
Wrist,
Forearm.
Elbow.
Upper arm,
Shoulder.
Left side of the chest.
Waves.
Hip.
Thigh.
Knee.
Lower leg.
Left ankle.
Heal.
Sole of the foot.
Top of the foot.
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Become aware of the back of the body,
Heels.
Calves,
Backs of the knees.
Hamstrings,
Hips.
Lower back.
Metal bar.
Upper back.
Shoulder blades.
Back of the neck.
Back of the head.
Now front of the body.
Top of the head.
Forehead.
Eyebrows.
Space between the eyebrows.
Eyes,
Cheeks,
Nose.
Lips.
Jaw,
Throat.
Chest.
Heart.
Upper abdomen.
Navel.
Lower abdomen.
Pelvis.
Feel the whole body together.
One complete body.
Breathing.
Resting.
Supported.
Bring your awareness to your breath.
Notice the gentle rise of your abdomen.
The soft fall.
Nothing to control.
Nothing to improve.
Simply breathing.
Each inhale making space.
Each exhale inviting softness.
Now notice the experience of holding.
Perhaps holding tension.
Holding expectations.
Holding responsibility.
Simply sense the feeling of holding.
Without judgement.
Now experience letting go.
Not letting go of everything.
Only letting go of what can be released in this moment.
Soften the jaw.
Shoulders become lighter.
The belly relaxes.
The hands unclench.
Holding.
Letting go.
Effort.
Ears.
Allow yourself to move gently between these experiences.
Recognizing that both are part of being human.
Holding.
Letting go.
Effort.
And ease.
Now imagine yourself sitting in a peaceful place in nature.
Perhaps beneath a large welcoming tree.
Its branches stretch wide above you.
Offering shade.
Protection.
A quiet place to rest.
You lean gently against the trunk.
Feeling steady,
Supported.
Held by something ancient and strong.
There is nothing expected of you here.
The tree does not ask you to be different.
The earth beneath you does not ask you to be more productive.
The breeze does not ask you to be happier.
Nature simply welcomes your presence.
And perhaps for a few moments,
You can offer yourself that same welcome.
Imagine placing one hand over your heart.
Or simply sensing your heart if your hands remain still.
Noticing its quiet rhythm.
This heart has carried you through every joy.
Every disappointment.
Every uncertainty.
It has never asked you to be perfect.
Only to keep living.
To keep loving.
To keep beginning again.
Take a slow breath.
And silently offer yourself these words.
May I be kind to myself.
May I meet myself with patience.
May I remember that I am worthy of love exactly as I am.
Allow these words to wash over you like a gentle breeze.
No need to force belief.
Only allowing the possibility.
Rest here for a few moments.
Receiving your own kindness.
Receiving your own compassion.
Just as you are.
Return now to your sankalpa.
Silently repeating.
I meet myself with kindness.
Allow these words to settle deeply into your heart.
Begin to notice the rhythm of your breath.
The support beneath your body.
The sounds around you.
Gently invite movement into your fingers and into your toes.
Maybe you extend the arms long up overhead and enjoy a deep,
Full body stretch.
Take all the time you need.
And as you move back into your day,
Where you slowly begin to drift into sleep,
Remind yourself.
You do not have to earn compassion.
It's not a reward for getting everything right.
Something.
That you can offer yourself in every season of life.
Carry that kindness with you,
And when you feel ready,
Gently open your eyes.
The practice of Yoga Nidra is now complete.
