Hello,
Dear beautiful one.
Welcome to this guided meditation.
Created especially for you.
If you are here today,
It may be because you have been through something that changed you.
Something that left you feeling like you lost a part of yourself along the way.
Being in a relationship with a narcissist.
Can be deeply confusing.
And deeply painful.
Over time,
You may have started to question your own reality.
Your own feelings.
And perhaps even your own worth.
You may have given so much of yourself.
Trying to keep the peace.
Trying to hold everything together.
Trying to be enough.
And somewhere in all of that.
You may have lost touch with who you truly are.
But I want you to know something important today.
You are still here.
And the truest,
Most beautiful part of you.
That was never taken away.
It is still within you.
Hole.
Save.
Waiting to be remembered.
Today,
This practice is like a gentle homecoming.
We'll begin by simply allowing your body and mind to settle into deep conscious rest.
We'll move through a loving body scan.
Giving your nervous system permission to finally feel safe.
Then we'll work with a healing intention.
A seed of truth to plant in your deepest awareness.
And finally,
We'll use visualization to help you reconnect.
With your own inner light.
The light that was always there.
The light that can never be taken from you.
My name is Wendy and it is truly my honor to walk alongside you today in this healing space.
You are so welcome here.
If you're experiencing Yoga Nidra for the first time,
Welcome.
You are in for something truly special.
Unlike traditional meditation where you sit upright and focus.
Yoga Nidra invites you to lie down be completely still.
And simply listen.
You may feel deeply relaxed.
You may drift in and out of awareness.
You may even fall asleep.
And all of this is perfectly normal and welcome.
The healing and integration happen.
Whether you are consciously aware or not.
Simply allow yourself to be guided.
And trust that your body,
Mind,
And soul will receive exactly what they need.
All that is asked is to get comfortable.
Close your eyes.
And listened.
Let's begin by finding a comfortable position.
Lying down is ideal.
But sitting upright.
Is perfectly fine too.
Allow your body to be fully supported.
By the surface beneath you.
And if you'd like a blanket for warmth or a pillow for support,
Please take a moment to get those now.
Give yourself full permission to be here,
Just as you are.
With no expectations.
And nothing to prove.
When you're ready.
Gently allow your eyes to close.
Begin to feel the weight of your body.
Letting go of the need to hold yourself up and letting the ground hold you completely.
Take a slow breath in through your nose.
And a long gentle exhale out through your mouth.
Again,
Breath in through your nose.
And breathe out.
Softening.
Relief scene.
Arriving here One more time,
A slow,
Deep breath in.
And a full breath out.
Letting go of everything outside of this moment.
Wonderful.
Allow your breath to return.
To its own natural rhythm now.
There is nothing you need to do.
Nowhere you need to be.
Nothing you need to fix.
Or figure out.
For the next little while.
Your only job.
Is just simply Receive.
And now before we go deeper.
.
.
Let's plant a healing seed of intention.
In the fertile ground of your awareness.
In Yoga Nidra,
We call this the Sankalpa.
A short,
Positive statement of truth.
That we offer to our deeper mind.
I invite you to choose one of these intentions,
Whichever feels most true and most needed for you today.
Perhaps.
I am worthy of love and respect.
Or,
I trust myself.
I trust my feelings.
I trust what I know is true.
Or,
I am safe now.
I am coming home to myself.
Take the intention.
That feels right for you today.
And repeat it 3 times.
Silently in your heart.
Feel it as though it is already true.
Because at the deepest level.
It is.
I am worthy of love.
Andrew's back.
I trust myself.
I trust my feelings.
I trust what I know is true.
I am safe now.
I am coming home to myself.
Now we'll begin a gentle body scan.
Away.
Of coming back into your body with kindness.
In a narcissistic relationship.
We often disconnect from our own body because it feels safer not to feel.
Today we're beginning to gently reverse that,
One breath at a time.
Bring your awareness to the crown of your head,
At the very top of your head.
Notice this area without judgment.
Simply breathing here.
And softening.
If there is any tension or heaviness here.
Give it permission to dissolve with your next exhale.
Moving your awareness down to your forehead.
The space between your eyebrows.
Your temples.
So much mental energy goes here when we've been living in confusion.
And self-doubt.
Breathe into this space and allow the overthinking and questioning to soften and quiet.
Now bringing awareness to your eyes.
The muscles around your eyes.
Your cheeks.
In your jaw.
How much effort.
Has your face held?
The effort of pretending.
Of managing someone else's moods.
The effort of staying small.
Let your jaw release now.
Let your mouth soften.
Releasing everything.
It has been holding.
Now your neck and your throat.
How many times did you swallow the truth?
How many words went unsaid?
Because it wasn't safe to say them.
Send a warm,
Gentle breath to your throat now.
Imagine it.
Softening.
And opening.
Your voice matters.
Your truth matters.
And one day at a time.
You are learning to reclaim it.
Moving your awareness to your shoulders.
You have carried so much here.
The weight of walking on eggshells.
The weight of someone else's emotions.
The weight of always being on alert.
Allow your shoulders to drop.
And release.
With each exhale.
Letting that wait.
Gently fall away.
Moving down through your arms.
Your elbows.
Your wrists.
Your hands.
These hands have reached out.
They've given.
They've tried to fix and calm.
And soothed.
Allow them to open now and simply rest.
Happy.
And saw.
Completely at ease.
Bringing awareness to your chest.
And your heart center.
Your heart has been through so much.
It was kept off balance.
So often it was confused.
Sometimes it was made to feel like its own feelings were wrong.
Place your attention here now.
With the deepest tenderness.
Your heart was never broken beyond repair.
It is resilient and wise.
And it's learning to trust again.
Give it permission now to rest.
And to soften.
And to begin to heal.
Moving down to your solar plexus.
The area just below your ribcage.
This is your center of personal power.
Your sense of self.
Your yes.
And your now.
This area may have been dimmed.
Or diminished in the relationship.
Your boundaries ignored.
Your instincts overridden.
But your inner power was never truly taken from you.
Breathe into this space now.
A warm golden light.
Slowly brightening.
Restoring.
Remembering its own strength.
Your belly now.
Deep into your belly.
This is where we hold fear and grief.
And all the things we never got to fully say or feel.
You don't need to hold it in anymore.
Take a slow,
Deep breath into your belly.
And as you exhale.
Imagine releasing just a little of what you've been carrying.
You don't have to let go of everything at once.
Just a little right now.
Moving to your lower back.
Your pelvis.
And your hips.
Often we hold unprocessed emotions deep in the hips.
Fear.
Grieve.
The things we couldn't face yet.
Simply breathe here.
With compassion.
With gentleness.
Allowing yourself.
To soften.
Continuing down.
To your thighs.
Your knees.
Your calves.
Your ankles.
All heavy.
And warm.
And relaxed.
Down to your feet.
And every single toe.
Feel yourself rooted and supported.
Connected to the earth beneath you.
And held completely.
Take a moment now.
To feel your whole body at once.
Notice how it feels to simply be in your own body.
With no performance required.
No one to manage.
No emotional temperature to monitor.
Just you.
Breathing here.
Saved.
And hell.
Now we'll move into a beautiful visualization.
Allow the images to come gently.
Without effort.
If your mind wanders.
That is perfectly fine.
Simply return.
Whenever you notice.
Without any judgment.
Imagine you are walking along a soft,
Grassy path.
The air is warm and gentle.
The light is soft and golden.
You come to a beautiful still lake surrounded by trees.
The water is clear and calm.
Perfectly still.
Like a mirror reflecting the sky above.
You find a comfortable place to sit at the edge of the lake.
And you simply rest here for a moment.
You look out at the water and you notice something.
At the center of the lake.
There is a soft light glowing just beneath the surface.
It is warm and golden.
And steady.
As you look at this light.
Something in you recognizes it.
You realize.
This light is you.
It is your true self.
It was always there.
Beneath the surface.
Even during the confusion.
And the pain.
Even when you forgot it was there.
The storms that passed over this lake could not reach it.
The waves that came and went.
Could not extinguish it.
It was always burning.
Quietly.
And steadily.
Waiting for you to find your way back.
And now.
Slowly,
That light begins to rise.
It moves up gently through the water.
Until it reaches the surface.
And then it rises out of the water entirely.
It comes to you.
And it enters your heart.
Feel this warm golden light filling your chest.
Spreading out through your ribs.
Up into your throat.
And your face.
Down through your belly.
And your hips.
All the way into your legs.
And your feet.
Until every single cell of your body.
Is gently illuminated.
By this light.
This is who you are.
Not the self that was criticized or diminished or gaslit.
Not the self that learned to shrink or perform or apologize.
This light.
This warmth.
This quiet,
Steady knowing.
This is the real you.
And as you rest here,
Filled with this light.
You become aware of a few things.
That you would like to gently release.
Perhaps it is the self-doubt.
The self-doubt that settled in after being told your feelings weren't real.
Perhaps it is the guilt.
The guilt that came from being blamed for things that were not your fault.
Perhaps it is the hypervigilance.
The constant watching and waiting for something to go wrong.
Imagine each of these things as a leaf floating on the surface of the lake.
You don't need to force them away.
You simply watch them float there for a moment.
And then you allow the gentle current to carry them away.
One by one.
Slowly and peacefully.
The leaves drift to the edges of the lake.
And they dissolve into the earth.
Transforming.
And becoming part of something new.
And what remains is simply you.
Clear.
Still.
Bright.
Rooted in yourself.
You sit beside this beautiful lake for a while longer.
Letting your body and your mind absorb this feeling of peace and inner wholeness.
You know.
Somewhere deep inside.
That you are going to be okay The healing is not linear.
But it is real.
You know that you are already further along than you can see.
Now allow yourself to simply be here in this place of stillness and light.
Let go of all effort.
All doing.
And simply be.
Rest now.
Until you hear my voice again.
You you And now,
Very gently.
We begin to make our way back.
To waking consciousness.
Become aware of your breath again.
The quiet.
Steady rhythm.
Of your own breathing.
Begin to bring small gentle movements back into your body.
Wiggling your fingers and your toes circling your wrists and your ankles.
And perhaps slowly turning your head from side to side.
Waking up your neck and your spine.
And when you feel ready.
Take a full body stretch.
As long and luxurious as you would like.
And then begin to blink your eyes open.
Slowly and gently.
There's no rush.
Take your time.
This space is yours.
Before we close today.
I want to remind you of something.
Healing from a narcissistic relationship.
Is it real?
And significant journey.
There will be days that feel lighter.
And days that still feel heavy.
Both of these are part of the process.
Be patient with yourself,
Dear one.
Be gentle with yourself.
You are doing something incredibly brave just by showing up for your own healing.
And now I'd like to invite you to Revisit your intention.
From the beginning of the practice.
Repeat it to yourself one more time now and let it settle into your heart.
I am worthy of love and respect.
I trust myself.
I trust my feelings.
I trust what I know is true.
I am safe now.
I am coming home to myself.
Carry your intention with you as you move through your day.
And know that every time you return to a practice like this one,
You are choosing yourself.
And that choice is one of the most powerful and healing things you can do.
In closing,
I'd like to share this with you.
May love and light fill your heart.
May love and light fill your mind.
And may love and light be with you always.
Thank you so much for sharing this practice with me today.
It is my absolute honor to be here with you on this healing journey.
I am wishing you gentleness,
Courage,
And so much peace,
Dear one.
And until we meet again.
Namaste.
You
