Hey there,
Thank you so much for joining me today for your Yoga Nidra practice.
This is going to be a really nice meditation to ease you into a restful sleep,
Or perhaps if you just need a little break in the morning or afternoon,
This is a really nice reset.
And today's Yoga Nidra is pretty special.
There's a visualization that's going to focus on self-love,
Inner love.
So go ahead and lay down wherever you are.
It could be on the couch or on the floor.
Close your eyes.
You don't need anything,
Just yourself.
And let's begin.
So first just take a couple of deep,
Cleansing breaths in and out through the nose.
It's getting heavy throughout the whole body,
Relaxing the face,
The jaw,
The shoulders,
The waist and hips,
Arms,
Legs,
Hands and feet.
Feel your body relaxing.
Make sure that your head,
Neck and shoulders are in a straight line,
That your hands are at the sides,
Palms facing up.
Your legs are long.
Your feet are a little bit apart.
If you practice yoga,
This is the shape known as Shavasana.
So once you feel your whole body relax,
I want you to breathe out all of your tensions and weariness.
Continue to get heavier throughout the body.
And become aware of the parts of the body that I'll name,
But do not move.
Just feel the parts and follow my voice.
Become aware of the right hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger.
Whole right hand,
Whole right arm,
Shoulder,
Right side of the chest,
Waist,
Hip,
Whole right leg,
Right foot,
Toes,
One,
Two,
Three,
Four,
All five toes together.
Now take your awareness to the left hand.
Become aware of the left hand thumb,
Second finger,
Third,
Fourth,
Fifth finger,
Whole left hand,
Whole left arm,
Shoulder,
Left side of the chest,
Waist,
Hip,
Whole left leg,
Left foot,
Toes,
One,
Two,
Three,
Four,
Five,
All five toes together.
Feel the two feet together,
The two legs together,
Stomach,
Chest,
Back,
Two shoulder blades,
Two arms,
Neck,
Head,
Scalp,
Forehead,
Eyes,
Right ear,
Left ear.
Nose,
Right cheek,
Left cheek,
Mouth,
Lips,
Tongue,
Teeth,
Chin,
Whole face.
Whole head,
Whole neck,
Whole back,
All four limbs,
Whole body,
Whole body.
Feel the contact between your body and the floor.
Be aware of the back of your head where it touches the floor,
Back of your shoulders,
Back of your arms,
Calf muscles,
And heels.
Feel that you are breathing in a lovely transparent bubble.
Every time you breathe in,
The bubble expands,
And every time you breathe out,
The bubble contracts.
Now count the number of breaths backwards from ten to zero.
Be careful not to lose count or miss a breath.
Relax your body,
Become aware of your heart,
Right in the middle of your chest.
Make sure your mouth remains closed,
And imagine you're breathing in and out through your heart.
Breathe deeply,
Be completely aware of each incoming and outgoing breath.
Imagine the air you're breathing is a golden color,
Like a mist.
You're taking this golden mist into your body,
Through the heart,
Spreading it inside.
Fill your body with this golden mist.
Feel that every time you breathe in,
You're cleaning out your whole body with this mist,
Giving you many good qualities.
It gives you all forms of goodness,
Love,
Honesty,
Cooperation,
Understanding,
Peace,
And happiness.
As you breathe out,
All the things you don't want or don't like pass out from your body.
Any unhappiness,
Anger,
Cruelty,
Or general dislikes.
All of these things are carried away by the golden mist.
Become aware of your heartbeat.
Listen to the steady sound of your heart.
Imagine that in your heart,
That golden mist has formed into a very small golden egg.
The golden egg breaks open,
And there in your heart,
Sitting on a beautiful flower,
Is a tiny little being the size of your thumb.
This small creature is surrounded by a cloud of bright light,
Sitting very still,
Silently,
Looking at you,
Sending you love and happiness.
Let yourself be filled by its love.
This beautiful little creature is sending you so much love.
The more it gives,
The brighter its light becomes.
It's giving you so much love that you can't possibly keep it all in.
You must send it out to other people.
And so now you can think of your parents,
Your brothers and sisters.
Send this love out to them.
Bring to mind any and all of the sick,
Unhappy,
And lonely people in the world.
And send them this love.
Think of all the people who may challenge you,
Even people you feel you do not like.
Send this love out to them as well.
And of course,
We must remember our friends.
Send them this love.
The more love you send out,
The more that little creature in your heart fills you with love.
Now become aware of the room where you are now.
And fill this room with the love that is within you.
Bring your attention back to your body,
Which is lying down in Shavasana.
Become familiar with your surroundings and the sounds coming from outside.
And you may now set a positive goal for yourself for today.
Say it to yourself mentally in a clear,
Simple phrase or clear,
Simple words.
And repeat it to yourself three times.
Let it sink deep inside.
Now slowly begin to move your body,
Reawakening yourself physically.
And when you're sure that you are completely aware of your environment,
Continuing to keep the eyes closed,
You may sit back in a comfortable seated position.
The practice of Yoga Nidra is now complete.
Thank you so much for joining me for that sweet meditation practice.
I'll see you next time.
You are loved and supported.
