Yoga Nidra For Self-Love And Compassion

This yoga nidra has been intentionally created to help you cultivate a deep sense of love and compassion for self. During this practice you'll be gently guided into a state of yogic bliss, and feel cocooned in compassionate, loving energy. Let go of the outside world, give yourself this time to immerse in ultimate self-care, and connect to the deepest parts within yourself. Namaste.

Transcript

Namaste.

My name is Amanda,

And as always,

It's my honor to be your guide through this Yoga Nidra practice for self-love and compassion.

As Buddha has been quoted,

You yourself,

As much as anybody in the entire universe,

Deserves your love and affection.

Yoga Nidra is traditionally practiced in Savasana or corpse pose,

Laying on your back with your head and neck in alignment,

Your shoulders at ease,

Arms resting at your sides and legs hip distance apart.

For today's practice,

You might choose to place one or both of your hands gently on your heart.

Know that you can also lay on your side or sit in a seated position if either of those would be comfortable for you at this time.

However you choose to lay,

Be generous with your time right now.

Become as comfortable as you can be,

For this is your time to disconnect from the busy world around you.

It's an opportunity to give to yourself.

It's an ultimate act of self-care.

Given the theme of today's practice,

You might consider that you're creating a little love cocoon for yourself.

Bring in whatever you require for complete comfort and to create the energy of love,

Acceptance,

And compassion for self.

Props such as a bolster or pillows,

An eye covering to remove unwanted light,

And a blanket for warmth.

If you have one,

You might also bring in a crystal,

Such as an amethyst for encouraging inner peace,

Or rose quartz known to promote unconditional love.

Adjust any body parts that require adjustment.

Let go of other sounds in your environment,

Placing all your awareness onto my voice.

When you feel ready,

Close down your eyes.

Your yoga nidra practice will begin now.

We'll start with the physiological sigh,

Bringing in two sips of air through the nose,

Followed by a long exhale through a slightly opened mouth.

Two sips of air in through the nose.

A long exhale through an opened mouth.

Two sips of air in through the nose.

Out the mouth.

And one more.

Two sips in.

Two sips in.

Long exhale out.

Return to your natural breathing pattern,

Using your breath to help release built-up tension.

Let go of any tightness in your forehead.

Unwind all the little muscles around each eye,

And clench your jaw.

Let your shoulders fall.

Feel your chest and abdomen open and release.

Allow your arms,

Hands,

And each finger to become loose and lazy.

And continue down to your hips,

Glutes,

Legs,

Feet,

And all ten toes.

Everything feeling loose and limp.

And lazy.

That's it.

Let your body begin to sink into the surface beneath you.

Knowing that you are held and supported.

Knowing that it is safe to let go and relax.

You are safe.

You are secure.

You are grounded.

Bringing in your sankalpa now.

Your heart's deepest desire.

If you don't have a sankalpa that you are currently working with,

Or if you'd like to use a secondary sankalpa,

You could use the following.

I am lovable.

I am lovable.

Silently repeat this intention to yourself for the next few moments until I bring your awareness back.

Let go of your sankalpa at this time.

And allow your awareness to follow my voice,

Gently guiding you on a rotation of consciousness.

Beginning with your third eye,

Or the space in between your eyebrows.

Moving now to the base of your throat.

Over to your right shoulder.

Wrist.

The tips of your fingers.

The tip of your right hand thumb.

Tip of the first finger.

Second.

Third.

Back to the base of your throat.

Over to your left shoulder.

Wrist.

Tip of your left hand thumb.

Tip of your first finger.

Second.

Back to the base of your throat.

Heart center.

Right side of your chest.

Left side of your chest.

Navel.

Right waist.

Left waist.

Pubic bone.

The tip of your big toe.

Tip of your second toe.

Back to pubic bone.

Tip of your big toe.

Second toe.

Back to pubic bone.

Let your awareness fall onto your breath now.

No need to change your breathing in any way.

Just simply note how your body breathes.

Breath flowing easily in and out.

Life force energy filling your body.

Filling each cell.

Trillions of cells throughout your body.

Being filled with life.

Continue to breathe for the next few moments.

There's nothing else you have to do right now.

Absolutely nothing to do.

Except allow your body to do what it naturally does.

Place your awareness back onto your heart center now.

Your heart center.

Heart center.

Imagine your entire body surrounded by a soft pink light.

Soft pink light.

Surrounding your entire body.

Your outer body.

Then expanding out a few inches.

Soft pink light also filling your inner body.

You're surrounded internally and externally.

With soft pink light.

Filled with the energy of love.

Love permeates within you and outside of you.

As you continue to be bathed in this unconditional loving energy.

In the form of soft pink light.

And you might silently repeat the following to yourself.

I am willing to love myself unconditionally just as I am.

I am willing to love myself unconditionally just as I am.

I am willing to love myself unconditionally just as I am.

I am worthy of all that I desire.

I lovingly care for myself with ease.

I lovingly care for myself with ease.

I am willing to fill myself love well every day.

I strive to have only kind and loving thoughts about myself.

I strive to have only kind and loving thoughts about myself.

I am enough just as I am.

I am enough just as I am.

I love my body.

I love myself.

I love my mind.

I love my body.

I love myself.

And you can let go of the words now.

However,

Continue to bask in the feelings of love,

Peace,

Acceptance,

And compassion.

Gently encourage each inhale to become a little bit deeper.

And each exhale to become a little bit longer.

And each exhale to become a little bit longer.

With each breath,

Invite the energy to remain as you bring back your sankalpa,

Planting its seed deep within you.

You may have used the phrase,

I am lovable.

Silently repeat your sankalpa three times,

Each followed by a deep breath.

Place awareness on your breath once again,

And begin to count up to the number 10 with each inhale.

Inhaling two.

Continue at your own pace.

Letting go of the count,

You can slowly begin to bring your full awareness back.

But only if you feel ready.

If you'd prefer to linger a little while longer in this blissful,

Loving state.

You might press pause on this recording,

Or remove your headphones.

Without any sense of urgency,

You might slowly begin to sense the room you're in,

And where you are in that room.

Visualize the ceiling above you,

The walls around you,

The floor beneath you.

Note any fragrances lingering in the air.

Allow sounds other than my voice to be heard.

When the time feels right,

You might slowly begin to wiggle your fingers and toes,

Your wrists and ankles.

Nod your head from side to side,

Just bringing in slow,

Soft movements.

You might even allow a stretch.

And if you've been on your back,

You could slowly roll over to one side,

And remain in that position for a few minutes.

Resist any urge you might feel to rush back into the busyness of life.

It's really important to allow gentle movements that are filled with grace and ease,

As you intentionally bring yourself back to the waking state.

There's no need to rush.

You might even give yourself some time to journal about this practice,

Before fully returning to your day.

This has been Amanda,

And as always,

I want to say thank you so much for practicing with me today.

I appreciate you.

Know that you can find many more free yoga nidras from me,

Similar to this one on this platform.

And if you have a moment,

Please leave a comment letting me know where you're practicing from,

And what you enjoyed about this yoga nidra.

I love,

Love,

Love hearing from you,

And I'd love to know where you are in the world.

And it's your comments that help others find and benefit from this recording.

May you feel the love you deserve within,

Today and always.

Namaste.

Reviews

I love all of your yoga nidra-meditations Amanda, this is one I come back to regularly! Thank you!

Feeling a little sad and depressed today but this practice really helped to lift spirits and to offer myself love and compassion. I am so grateful that I found you! I will return to this practice again and again.

Julie Apex, NC
Namaste 🙏

Soooooo good. Just been going through a spell of SADS and this has really helped me
Thank you
Hector (Amersham, England)

This yoga nidra filled me with love. Thank you Amanda.

This is perfect, since I am in need of some self love and compassion today. This really warmed and opened the heart chakra beautifully. Thank you so much 🪷🙏💖