50-Minute Sleep Nidra For Self Love And Acceptance

In this 50-minute yoga nidra practice to cultivate self-love and acceptance, I will be guiding you down into a deep state of consciousness where the body is asleep but the mind is awake and aware. Then, at the end of the recording, I will invite you to drift off into a deep, healing sleep. Know that you are perfect just as you are and you deserve all the love that this world has to offer. Wishing you peace.

Music by SoundVessel

Transcript

This is Sarah Eyler with Depressed Yoga.

Welcome to this Yoga Nidra sleep practice to help cultivate self-love and compassion and acceptance of yourself just as you are.

In this practice I'll be guiding you down into a deep state of consciousness,

A peaceful state of being where the body is asleep but the mind is awake and aware.

We'll be resting there together and then at the very end of this recording I will guide you to drift off into a deep and peaceful night's rest.

Practicing Yoga Nidra right before sleep allows the body to release all the stress built up from your busy day,

To calm the thinking mind,

And to experience that part of you that is pure love and peace.

The practice also harnesses the power of intention.

If practiced consistently,

This intention will start to grow and manifest and become a reality in your everyday waking life.

Orienting your body in a way that feels most nourishing to you,

Either lying on your back or your side,

Or cozying up under covers and blankets,

And adjusting your body until you find your favorite position for sleep.

Gently closing down the eyes,

Signalling to your body that it's time to settle down and prepare for sleep,

Partying both lips and wiggling your jaw from side to side to release any tension residing here.

Allowing the full weight of your body to release down into your bed.

Starting to transition out of the busyness of your day,

And embracing compassion and gratitude for showing up today just as you are.

Knowing that you are worthy of love.

Together,

Taking a deep breath in,

And an even bigger breath out.

Another deep breath in,

And sighing it all out.

One more time,

Deeply breathing in,

Sighing it all out.

Softening your entire forehead,

The lines at the corners of both eyes,

And all the micro-muscles behind the eyes,

Releasing any tension or clenching in your face.

Softness permeating all the muscles and bones in your shoulders and shoulder blades.

Allowing your torso and all of your limbs to sink down even more.

Allowing the whole body to be heavy and soften into stillness.

Basking in the feeling of doing nothing,

Having nowhere to go,

Of leaving behind all the notifications,

The inbox messages,

And the to-do lists.

Allowing each breath to connect you even more into your body and into this present moment.

Bringing all your awareness now to your toes.

Noticing any and all sensations in all ten toes.

Allowing your toes to all soften and release.

Imagining a sense of calm starting to radiate from the tips of your toes.

Spreading through your feet,

Through both ankles,

And up through both calves.

Letting go of any tension in your knees or your thighs.

This wave of relaxation starting to slowly move through both hips,

Through your pelvis,

And the low back.

A soothing sense of peace flowing through your low belly,

Your mid-spine,

Your navel,

And upper spine.

Flowing through your entire ribcage,

And then coming to rest at your heart space.

And becoming aware of any physical sensations here.

Perhaps noticing the gentle pulse of your heartbeat,

This life-giving expansion and contraction.

Sensing into your heart,

Present and aware of all sensations.

And then noticing any emotions that are present here.

Sensing into your energetic heart.

Acknowledging any emotions without judgment.

Whether it's joy,

Gratitude,

Or sadness.

Just noticing everything that is arising with kindness and gentleness.

I invite you now to imagine your heart filled with love.

Bringing in this sense of deep love,

Imagining it filling your heart.

And if sending yourself love feels difficult,

Perhaps imagining yourself through the eyes of a loved one.

As if you are looking through the eyes of a dear friend,

Or family member,

Or even a beloved pet.

And sensing their love and full acceptance of you.

And then allowing this love to infuse your entire system.

Love radiating out from your heart,

Filling your body.

Breath continuing to gently flow in and out.

Whole body continuing to sink and soften and slip further down into a deep state of rest.

Right before sleep,

The subconscious mind is more open to you.

So it's an ideal time to release any old patterns or limiting beliefs,

And to set an intention or Sankalpa to help you embody new ways of being.

If your greatest desire right now is to cultivate more self-love and acceptance,

You might work with an intention statement such as,

I am worthy of love just as I am.

Or I deserve love and I accept myself completely.

Or I radiate love out into the world and it returns to me in abundance.

Whatever intention is calling to you,

Allow it to form in your mind and then repeat it silently to yourself three times.

Continuing to relax and prepare for sleep.

We will now circulate your consciousness through your body,

Moving your awareness from point to point,

And just noticing any sensations arising there.

Welcoming deep rest into each region of your body.

Begin by bringing all your attention to the space right between your eyebrows.

All your awareness the center of your brows.

Attention flowing now to the right eye and eye socket.

To the right eye and eye socket.

And then over to the left eye and eye socket.

Attention to both eyes all at once.

Flowing your attention to your right ear and earlobe.

And then over to the left ear and earlobe.

And then both ears at once open and receptive to sounds.

Attention flowing to the right cheekbone.

The left cheekbone.

And both cheekbones at the same time.

Bridge of the nose.

The tip of the nose.

The entire nose all at once.

Noticing any and all sensations in your lips,

Your teeth,

The tip of your tongue,

The base of your tongue.

And then the entire tongue all at once.

The inside of the right cheek.

The inside of the left cheek.

And then the entire mouth.

The right side of the jaw.

Left side of the jaw.

The entire jaw.

Awareness to the tip of your chin.

And flowing down the throat and into the very center of your chest.

Noticing any and all sensations in your heart space.

The ribs protecting the front of your heart.

And the back of your heart.

Present and aware of any and all sensations in the entire heart space.

And flowing your attention over to your right shoulder.

Right elbow.

Right wrist.

Right thumb.

Right second finger.

Third finger.

Fourth finger.

And fifth finger.

And in the tips of all the fingers on the right hand.

The right wrist.

The right elbow.

Back to the right shoulder.

Back to the very center of your chest.

Pausing here to notice any sensations arising in the space of the heart.

Any emotions or sensations arising here.

Bringing your attention over to your left shoulder.

And flowing your attention over to your right shoulder.

And in the tips of all the fingers on the right hand.

Right elbow.

Left wrist.

Left thumb.

Left second finger.

Third finger.

Fourth finger.

And fifth finger.

And in the tips of all the fingers on the left hand.

The left wrist.

Left elbow.

Left shoulder.

Back to the center of the chest.

Pausing here to acknowledge your beautiful,

Precious heart.

Gratitude for your heart and all it does for you.

Flowing your attention now down through your navel.

Through the low belly.

And into the entire structure of the pelvis.

Over to the right hip.

The right knee.

The right ankle.

The right big toe.

Right second toe.

Third toe.

Fourth toe.

And fifth toe.

And then the tips of all the toes on the right foot.

Back to the right ankle.

The right knee.

The right hip.

The pelvis.

The right knee.

And over to the left hip.

The left knee.

Left ankle.

Left big toe.

Left second toe.

Third toe.

Fourth toe.

Fifth toe.

And the tips of all the toes on the left foot.

Back to the left ankle.

The left knee.

The left hip.

The right ankle.

The center of the pelvis.

The navel.

The center of the chest.

The base of the throat.

Resting back in the space right between the eyebrows.

Becoming aware of your whole body from head to toe.

Fully present with any and all sensations.

Notice any pulsing,

Vibration,

Or tingling.

And coming back now to your breath.

Just observing your breath flowing in and out.

The natural oscillation of your breath.

Acknowledging the balance of your inhales and exhales.

With your next inhale,

Bring all your attention back to the center of your chest.

Beginning to feel your breath flowing in and out.

Feeling the gentle rise and fall of the chest,

The lung,

And the ribcage as you continue to breathe in and out.

With each inhale,

Breathing in kindness.

With each inhale,

Filling your heart with love and compassion.

And exhaling,

Letting go of any tension or tightness.

Inhaling and exhaling.

And exhaling,

Releasing any blame or self-loathing.

Inhaling love and gratitude.

And exhaling,

Letting go of any tension or tightness.

And exhaling,

Letting go of any tension or tightness.

And exhaling,

Allowing heaviness to flow out.

Making room for lightness,

Openness,

And complete acceptance.

Accepting all parts of yourself just as they are.

May you begin to sense now or visualize a soft green light surrounding your entire heart.

A soft green light expanding with each breath.

This green light starting to fill your entire heart.

Heart,

Chest,

And lungs.

Light starting to flow throughout your body.

Filling you with a deep sense of love,

Compassion,

And acceptance.

This light flowing up and down your spine.

Bringing warmth and love into your entire nervous system.

Filling up your arms and legs,

Your fingers and toes,

Your head and torso.

Light flowing through all the surfaces of your body.

The entire body filled up with love and compassion.

Inviting the body to surrender and receive.

To open up to belonging.

To loving and accepting yourself as you truly are.

Accepting your uniqueness and all your strengths.

Believing in yourself,

Knowing your worth is not determined by the external world.

You are enough just as you are.

You are worthy of all the love this life has to offer.

May you feel confident to take up space in this world.

To shine your light brightly.

And to love and accept yourself fully.

Heart feeling radiant,

Light,

And open.

Love expanding and flowing through you and you.

Nurturing every aspect of your being.

Nurturing every aspect of your being.

Heart vibrating love throughout the whole body.

All the cells in your body resonating at the same frequency of your heart.

Resting now in the quiet,

Vast space that exists within you.

A state of pure awareness.

And bringing back your intention into your mind's eye.

And repeating it again silently to yourself three times.

Planting it like a seed in the deepest parts of yourself.

Feeling your heart wide open.

Your body deeply resting.

Your mind soft and quiet.

All parts of you ready to flow down into sleep.

Today is done.

And tomorrow has yet to arrive.

Right now it's time to give yourself over to sleep.

And giving yourself permission now to fall asleep.

And giving yourself permission now to drift off.

To release any last bit of consciousness.

To let sleep find you.

As you sink down into a deep,

Restful,

And healing sleep.

Reviews

Lovely and restful. I drifted in and out in a dreamlike consciousness and eventually sleep came naturally.

So grateful for this gift, thank you dear sister 💖

So soothing and healing. Thank you for helping me fall asleep 🙏

Thank you, Sarah🙏🏻🙏🏻🙏🏻Usually. I practice yoga nidra in the morning, and I stay awake and aware. Now, I practiced in the evening, and throughout the night, allowing myself to fall asleep whenever. Only this morning, around 5 am, pushing the play button again, did I realize, how little I consciously had heard of the yoga nidra. It was beautiful, LOVE it.
🙏🏻🌟🌟🌟🌟🌟🙏🏻

Really great messages, but I had a hard time sleeping!!!!

This meditation is outstanding! I just have it on repeat so I can hear it again and again.

Your voice was like a warm blanket, warm and comforting. I drifted in and out throughout your meditation and then had a restful sleep. Thank you.

This is an excellent yoga Nidra. Thanks, Sarah.