Find Inner Peace With Forgiveness Yoga Nidra

This Yoga Nidra for Deep Forgiveness guides you into a profound state of relaxation where you'll explore and cultivate forgiveness for yourself and others. Through visualizations and body awareness, you'll connect with your heart's longings and release any lingering negativity. This practice is designed to promote self-compassion, emotional healing, and a deeper sense of inner peace.

Transcript

Namaste and welcome.

This is Sylvia and this is a yoga nidra practice made upon request to facilitate the powerful healing process of forgiveness.

You want to consider this as an advanced practice so make sure you feel ready and have the foundational emotional resilience before engaging in this deep exploration.

If you decide to practice make sure to start with a person or a situation that you don't feel particularly charged and if you don't feel ready at this time that's okay.

You can find other practices on my profile that can soothe your nervous system and prepare your heart to receive the gentle balm of forgiveness.

There is no right or wrong way to approach forgiveness.

The rule here is to listen to what speaks to you and welcome the process to unfold at its own time and take the step into this exploration as long as you feel really supported from within.

And if you decide to continue on this exploration and at any point you are feeling charged by the emotions you're experiencing I want to offer you a pranayama practice,

A breathing technique that you can come back to anytime you need to ground your nervous system.

The physiological side is the fastest way to increase a parasympathetic response by slowing down your heart rate.

It's done with two inhales,

One deep inhale followed by a short one and a long exhale like this and we can practice it together.

You can find now a comfortable position sitting up with your spine elongated towards the sky.

Gently closing down your eyes and take a moment to arrive here with the fullness of your being.

Start notice your natural breath as it enters and leaves your body.

Just taking this moment to notice the breath as it is without changing or altering the breath,

Just observing your breath.

We can now start practicing this breath together eight times.

Again it's two sips in and one out and you can follow along at your own rhythm.

Flattering your eyes open and just notice if anything shifted with just eight rounds of this breath.

Begin now by gently resting your body in your yoga nidra nest for this practice.

Adjusting your body in a shavasana pose,

A relaxed pose.

On the ground,

On the bed,

On the sofa or whatever you can feel relaxed and supported.

Start by sensing your spine laying down on the ground,

Your bones heavy,

Your skull resting down,

Your sacrum in contact with the surface beneath you and all your skeleton structure dropping its way down.

Feeling the support of the surface beneath your body.

Allow your being to ground into the earth.

Just draining down any lingering tension from your forehead.

Allow it to be received by the soil.

Your eyes losing their grip,

Your chest open to the sky,

Dropping tightness,

Your pelvis and your legs melting down,

Losing resistance with each breath you take.

Allowing your ears to receive the vibrations of sound as it enters in your space.

Connecting to my voice and deciding to remain alert and awake during this practice of yoga nidra.

In this resting position you can invite now your inner sanctuary.

This is a place that is providing you with an experience of peace,

Contentment and ease.

Allowing the sensations of this place of safety to be received by you.

Calling your inner sanctuary,

Your peaceful place.

Allow the whole somatic experience of this place of purity and tranquility to be here now all around you.

Sense any visuals,

Any colors of this place of beauty.

Experience the aromas that are present,

Any sound.

You can mentally engage with the sense of touch,

The whole sensory experience of this place where you feel in tune with life.

Allowing the vibrations of this scene to be fully experienced by you now.

Resting in your inner sanctuary.

You can internally access this place at any time during this practice.

Your inner sanctuary.

And you can experience it with the fullness of your being.

And now can you allow your attention to migrate down in your chest and land in your heart.

Allow your awareness to gently gravitate around this tender area.

And as you're feeling into the space of your heart,

Can you begin sensing its intelligence speaking to you.

Receiving any messages that your heart is wanting to express to you now.

Sense if your heart is revealing any longing to you.

Can you invite your heart to translate its desire into words.

It might take the form of,

I accept the gift of forgiveness for myself and others and I am free.

Or I embrace forgiveness as a path to inner peace and joy.

Stating your sankalpa,

Your heart's longing by internally repeating it three times now.

Affirm your heart desire as if it's already true and part of your experience.

And now can you allow the balm of your intention to drop at the center of your eyebrows.

Center of your brain.

The sphere of your eyes.

The eyes as warm globes resting in the skull.

Center of your ears canal.

Inside the right ear.

Outside of the ear.

The folds and valleys of the right ear.

The right ear listening.

Awareness of the left ear.

The outside of the ear.

Inside the ear canal.

Both ears listening,

Receiving sounds.

Welcome the jaw.

The upper jaw.

Left cheek.

The nose.

Tip of the nose.

The right cheek melting down.

The lower jaw.

The bottom row of the teeth and the whole jaw and face.

Inside your mouth.

Tip of the tongue.

Awareness through the entire length of the tongue.

Root of the tongue.

Feelings and sensations at the base of your throat.

Right clavicle.

Right shoulder.

All the micro muscles of the right shoulder.

Upper arm.

Elbow.

Wrist.

Center of the palm.

Right thumb.

Second finger.

Third.

Fourth.

Little finger.

Top of the hand.

Wrist.

Up your arm.

Shoulder.

Clavicle.

Left clavicle.

Left shoulder.

Upper part of your arm.

Elbow.

Wrist.

Center of the left hand.

Thumb.

First finger.

Second.

Third.

Fourth.

Little finger.

Taking your time to come up the left arm.

Your chest area.

Ribcage.

Solar plexus.

All the organs inside your belly.

Sacrum.

Right hip.

Right femur.

Knee.

Ankle.

Top of the foot.

Down to the toes.

Big toe.

Second.

Third.

Fourth.

Little toe.

Sole of the right foot.

Heel.

Half.

Shin.

The whole right thigh.

Right cheek.

Sacrum.

Pubic bone.

Left hip.

Left femur.

Knee.

Ankle.

Top of the left foot.

Big toe.

Second.

Third.

Fourth.

Little toe.

All five toes of the left foot.

Sole of the left foot.

Heel.

Shin.

Calf.

The whole left thigh.

Left cheek.

Your spine.

Lower back.

Middle of the back.

Upper back.

Your neck.

Your cranium.

Right arm.

Left arm.

Right leg.

Left leg.

The right side of your body.

The left side of your body.

Top of the body.

Back of your body.

The whole body now.

The whole body now.

Presence and awareness throughout the entire space of the body.

Presence and awareness throughout the entire space of your body.

Your body as a space of presence.

And in this awareness,

Start sensing the breath deep inside the body.

Without forcing or controlling the breath.

Just sensing the natural breath in and out.

Unforced,

Easy breath.

Observing that natural breath.

The natural breath in the body.

Feeling the rise and fall.

Sensing the abs and flow.

Notice the subtle pause at the top of the inhalation.

And the pause at the bottom of the exhalation.

And you can welcome the mantra SO HUM which translates to I am connected to all that there is.

Or simply I am.

On the inhalation,

Mentally whispering SO.

And at the exhalation,

Mentally whispering HUM.

A gentle awareness of the breath.

Feeling the in-breath SO.

Feeling the out-breath HUM.

Inhaling SO.

Exhaling HUM.

Remain a witness of the natural breath in the body.

Allow your attention to be cradled by this gentle abs and flow.

And can you move now your attention to your body feeling heavy.

Heaviness throughout your entire body.

Like rocks in the bed of a river wading you down.

And now can you invite the opposite lightness.

The entire body light,

Airy.

Feelings of lightness throughout your entire body.

Now heaviness again.

Weight.

Feel the feelings of weight in your body.

Now feel your body light.

Open.

Receptive.

Airy.

Let these feelings of spaciousness,

Openness,

Receptiveness.

Allow the sensation of lightness to permeate your entire body.

Your body basking in the sensation of lightness.

Free and wide.

And now can you alternate between the feeling of heaviness and lightness at your own time.

Now can you invite both sensations heavy and light at the same time.

The body heavy and light at the same time.

And can you sense now what it would feel to experience forgiveness.

Just sensing.

Invite the experience of forgiveness now into your space to be experienced by you.

Imagine what it feels like to have your body pervaded by the sensations of being forgiven.

Entire body fully in the experience of forgiveness.

Allow your body to welcome it.

Allow it to be sensed by your bones,

Your spine,

Your organs.

Forgiveness extended throughout the legs,

Your feet,

Your arms,

Your chest,

Your skull,

Your brain.

Your entire body resting in the experience of forgiveness.

Your entire energy field breathing in and out the air of forgiveness.

And now can you invite the opposite feeling of forgiveness.

Can you allow yourself to experience in your body the opposite of being forgiving.

What is the sensation of the opposite of forgiveness?

Is there any sound that arises?

Any color?

Any texture?

Or a temperature for this experience?

Are you sensing any shape or form of this opposite?

Just receiving any insights from the feeling of the opposite of forgiveness.

And allow yourself to experience it fully now.

Now offer forgiveness again.

Welcome any feelings of forgiveness.

Any taste it might have.

Any smell.

Maybe a sense of lightness,

Expansion,

Liberation.

Invite your awareness to spread wide on the light inspiring feelings and sensations throughout your body.

Allow the experience to permeate your body.

Your body filled with the vibrations of being forgiving.

Allow your whole being to be experienced by the totality of forgiveness.

Sense the freedom of it.

The expansive inspirational quality of this somatic experience.

Throughout your entire space.

The entire experience feeling your entire field.

Experience it fully.

In your whole energetic field how it feels the opposite of forgiveness.

Now can you allow both experiences at the same time.

The feelings and sensations of forgiveness.

And the feelings and sensations of the opposite of forgiveness.

Fully giving yourself permission to go back and forth between the two.

Sense how it feels to welcome both experiences at the same time.

Fully feeling forgiving and the opposite simultaneously into your body.

Can you sense yourself now at the top of a glorious mountain high up in the sky?

With crisp and fresh air caressing your body.

The air is warm on your face.

And the view here up high is breathtaking.

And you can enjoy the scenery 360 all around you.

A glorious view of the mountains and the valleys in front of you.

Wild nature all around you.

And the air is caressing everything you place your eyes on.

The winds are supporting your body.

And you can start to fly in the air supported by the gentle winds.

You are floating across the beautiful mountains.

And smell of pines and nature from the forest are delighting your body.

You are light and free and gently soaring the sky with the winds protecting you all around.

Your body is pure like a white plume gently playing with the warm air.

The birds are cheering you.

And the clouds are caressing you with rainbows of colors.

You feel at ease,

Safe and protected.

And while you are supported here,

Can you call in your awareness someone that you might have experienced some friction in the past or recent times?

And without focusing on the narrative of the events,

Allow this person to be present here now.

While you allow the gentle winds of forgiveness to stream through your body and soul,

Blowing away any attachments of resentment or any sense of betrayal you hold in your body.

Allow the winds to blow it out in the air around you and dissolve in the atmosphere.

Allow the grace of nature to dissolve the feelings,

The grip of these attachments.

The air around you and through you sending it back to the loving sky to be alchemized for you.

Hatred flowing out of your space as the air is soothing you in and out throughout your muscles,

Your bones,

Your organs,

Your aura,

Your energy.

All the discomforts and stresses effortlessly leaving your body now.

And now,

Can you invite any part of you that you chose to push on the side?

Invite those shadows to shine into the light and be revealed and hugged by your awareness.

Invite yourself now with all the experiences where you have resistance to really forgive yourself.

The instances where you might have experienced hardness or that you feel you didn't behave as you wish you had.

All the sides of you that you have been trying to protect or avoid.

Allow it to be surrendered by the forces of the warm winds to drift off like the birds in the sky so you can be free.

Invite those moments and yourself fully to be present with you in the vast sky.

Invite this part with you here now.

Surrender to those unforgivable parts.

Allow all those parts in your experience now.

Embrace the feelings that might be present like disappointment or guilt or shame.

Allow those feelings to be part of the present moment.

Allow yourself the space and time to experience this freedom.

Embrace the idea of you as it is now.

With the good,

The bad,

The forgotten parts,

The unforgiven parts,

Allow all those experiences to be with you.

Allow all parts of you to embrace you just as you are now.

Sense the blowing winds of forgiveness bless you all around,

Like the breath of life,

The nectar of compassion swirling all around you and in you.

Allow the breath of life to teach you how you want to be loved.

Forgive yourself.

The winds of life coming,

Whispering on your ears.

You are blessed.

You are loved.

Allow your body to be light,

Pure,

Free,

Satisfied.

Whole.

Floating in the air of forgiveness echoes of purity through times.

And in this place,

Remember your heart longing.

Mentally repeating your sankalpa three times now.

Your heart's true.

Allow it to radiate from your heart.

Allow the gentle winds to travel with your intention and bless everybody and everything with your heart's desire.

The seeds of your intention traveling the world so you can be liberated.

So we can all be liberated by your heart's grace.

Thank you.

Thank you.

Thank yourself.

Thank yourself.

And now,

Can you become present to the beats of your heart and your chest?

Landing back on the ground below you.

Start sensing the state of your physical body that has taken you through this journey.

Sensing your breath as it enters into your space.

You can make contact with the surface of your fingers.

Maybe curling your toes.

And invite any movement that your body wants to express to gently start waking up your body.

Maybe gently moving the head from side to side.

Start sensing the sounds in the room you're in.

And you can gently waking up your body and yourself at your own time.

Taking the time to take care of yourself after this practice.

You might feel called to rest here a little bit longer.

Or go for a walk in nature.

Taking a hot bath.

Any kind of experience that can soothe you back into your body.

Again,

My name is Sylvia.

Thank you for practicing with me.

Namaste.

Reviews

Great practice with a very meaningful theme.
Thank you 😊 🙏