Yoga Nidra For Sleep & Deep Rest With Love & Compassion

Welcome to this evening's Yoga Nidra,

Focused on love and compassion.

I thought this theme was very fitting for February,

But also for all of us moving about our days,

Having a little bit of compassion for ourselves,

And a little bit of self-love,

And really change how we're feeling,

Just day to day.

Many of us put a lot of pressure on ourselves,

And this is just a reminder that you are completely perfect and absolutely enough,

Just the way you are.

So as you're starting to settle,

I'll give your mind something to reflect upon,

But you don't need to focus on everything I say.

Sometimes you might drift off a little bit,

And if that happens,

That's okay.

The practice of Yoga Nidra is designed to guide you to that place that exists between being awake and being asleep.

And it's in this place that the magic of healing,

Of deep rest,

And of nervous system reset.

It's where that happens.

And so my goal is to guide you to this place.

And if you drift off,

Whenever you like,

You can return to the sound of my voice and come back to your practice with curiosity,

And taking from it just what you need.

So as we move through the weeks,

We are arriving in early spring,

And then even though the days are getting very little bit longer,

It can still feel quite dark and heavy.

And maybe you're feeling tired.

Or maybe you're feeling the weight of the things that you carry around.

Or maybe you're starting to feel the little glimmers of energy returning.

And whatever it is you're feeling,

Know that it's absolutely welcome.

As in our Nidra this evening,

We will explore love and compassion,

Starting with ourselves.

Because we cannot fall from an empty cup.

And when we soften into kindness toward ourselves,

We actually strengthen our capacity to care for others as well.

This is your time,

Just for you.

So begin to notice the weight of your body on the surface beneath you.

Notice which parts of your body are in contact with the ground or the bed or the sofa.

Maybe parts of your feet or your heel,

Parts of your legs,

Your back,

And the back of your head.

Notice your breath,

Just as it is.

And with each exhale,

Allowing your body to soften a little more.

Right now,

As you're resting,

You're giving your body the chance to look after you.

Notice what feelings are moving through you right now.

And even if your mind is busy,

Trust that your body knows exactly what it needs.

Allow your breath to deepen.

Allow yourself to soften.

Allow whatever you notice to simply be there.

You're safe here.

You can rest.

Ask yourself gently,

What do I need right now?

What do I need right now?

Maybe it's rest.

Maybe it's kindness.

Maybe it's permission to simply be.

Whatever comes up,

Even if it's just a feeling,

Hold it gently.

This is your intention.

And as you hold it gently,

It's like it's being planted,

Like a little seed beneath the surface.

And as we work through this practice tonight,

The seed is nourished and will begin to sprout,

Working beneath the surface.

As we move to a phase of guiding our awareness around the body,

I will mention different parts of the body.

And as I do,

Imagine or feel or sense that you're bringing warmth and kindness to each part.

Just like the very first warmth of the spring sun touching the cold ground,

Starting with the top of the head.

Bringing warmth and kindness to the top of the head and the forehead and the space between your eyebrows.

Now,

Your eyes,

The right eye,

The left eye,

Both eyes together.

And the cheeks,

The jaw,

Softening the jaw,

The mouth,

The lips,

The tongue,

The throat,

The neck,

The ears.

Now,

The right ear and the left ear,

Both ears together.

And the whole head,

The whole head,

The warmth of the spring sun.

Now,

The right shoulder,

Softening,

Releasing any burden it's been carrying.

Now,

The left arm,

The right upper arm,

Elbow,

Forearm,

Wrist,

The right hand,

The right fingers,

The tips of the fingers.

The whole right arm and the left shoulder,

Releasing.

You don't have to hold anything right now.

The left upper arm,

The elbow,

The forearm,

The wrist,

The left hand,

Each finger,

The tips of each finger.

The whole left arm,

Arms together.

And the chest,

Warmth and kindness,

Bathing your chest.

The heart space,

The heart beating softly,

Bringing love and gratitude to your heart.

And the ribcage,

Expanding and softening with each breath.

The abdomen,

The belly,

The pelvis,

The pelvic floor.

And the right hip,

The right thigh,

The right knee,

The shin,

The calf,

The right ankle,

Right foot.

Each of the toes,

The tips of each of the toes,

The whole right leg.

And the left hip,

The left thigh,

The left knee,

The shin,

The calf,

The left ankle,

The left foot.

The chest,

The toes,

The tips of the toes,

The whole left leg,

Both legs together.

And now the whole back of the body,

The lower back,

The middle back,

The shoulder blade,

Releasing.

The upper back,

The back of your head,

The whole back of your body,

From your heel to your head.

And the whole front of your body,

From the top of your head to your toes.

And everything in between,

Your heart,

Your lung,

All of the muscle,

The bone,

The tissue,

Every single cell.

Your whole body,

Your whole body,

Worthy of love,

Worthy of care.

Your whole body,

As you gently become aware of your breath,

Notice the coolness of the air as it enters through your nose.

And the warmth as it leaves,

Each breath coming,

Each breath going,

Like the waves on the shore.

And notice where you feel the breath most clearly,

In your body.

Maybe your nostrils,

Or your chest,

Or in your belly.

And wherever you feel it most easily,

Rest your attention here.

And with each inhale,

Imagine you're drawing in exactly what you need.

Maybe calm,

Maybe kindness,

Maybe strength.

Breathing in what nourishes you,

And with each exhale,

Letting go of what you no longer need.

Releasing tension,

Releasing worry.

Breathing out what you're ready to release.

Inhale,

Receiving.

Exhale,

Releasing.

And now,

If it feels comfortable,

Allowing your breath to deepen naturally.

A slightly fuller inhalation.

Filling your lungs a little bit more.

A slightly longer exhalation.

Releasing just a little bit more.

Your belly softly rising and falling.

Your ribs gently expanding and softening.

And your collarbones gently lifting and settling.

And I invite you to gently count your breaths now.

Starting at 27.

And working your way down to one.

Inhaling.

Exhaling.

27.

Inhaling.

Exhaling.

26.

Inhaling.

Exhaling.

25.

And continue all the way down to one.

And if you get lost,

Or if you make it to one,

Just start again at 27.

Keep breathing.

Inhaling.

Exhaling.

Inhaling.

Receiving.

Exhaling.

Releasing.

And very slowly,

Begin to release any focus on your breath.

Allow your mind to do whatever it wants.

As you relinquish the breath,

Trusting it to continue in the background.

As you bring your awareness back to your body,

And allow your body to feel really heavy.

Your whole body heavy.

Your whole body so heavy,

Sinking into the floor.

And now you feel your whole body light.

So light,

That it almost lifts away from the ground.

And allow your body to feel heavy.

So heavy.

And now light.

So light,

That it could float away.

And heavy.

And light.

Heavy.

And light.

And now feel your body cold.

Your body is so cold,

Like you stepped outside on a snowy night.

So cold,

Every part of you.

And now feel your body hot.

Like you're lying under the warmest sun.

Your body is so hot.

And now feel your body so cold.

So cold,

That all of your skin goose pimple and shiver.

So cold.

Now feel your body so hot.

So hot in the sunshine.

Beads of sweat begin to appear.

And so cold.

And so hot.

Cold.

And cold.

And hot.

And imagine yourself in a very dark night.

Under the darkest night sky.

The sky is so dark.

Maybe you see a star or two,

But everything is so dark.

And then imagine the brightest morning.

The bluest sky.

So much light.

Everything light all around you.

And imagine it's so dark.

You can hardly see a shadow.

And so light.

Light bouncing off every surface.

And so dark.

And so light.

And dark.

And light.

And allow yourself to flow with any images,

Any feelings,

Any thoughts.

So I invite you now to see or sense or imagine yourself somewhere outside.

It's early spring.

The air is still cold.

But there's something different about the light.

And you're sitting somewhere outside.

Maybe on a doorstep or a bench in a garden.

Perhaps you're wrapped with a warm blanket and maybe even holding a cup of warm tea.

It's early spring.

The air is crisp and fresh.

Against your skin.

The sun is shining.

And where it touches your skin you feel warm.

Even though it's still wintry.

As the promise of spring.

How does it feel to close your eyes and turn your face towards the sun?

And the gentle warmth on your eyelids.

Your cheeks.

And you notice when you look around you the first snowdrops are coming through.

Small and brave.

Pushing through the cold earth.

Not waiting for conditions to be perfect.

Just beginning.

And maybe you hear the birds singing.

Their songs slightly different now.

Brighter.

More hopeful.

And you're sitting here.

Taking this time.

Wrapped in warmth.

And there's nowhere you need to be.

And there's nothing you need to do.

And you're exactly where you need to be.

And you realize that spring doesn't arrive all at once.

It comes in small moments.

A bird song.

A flower.

A shift in the light.

Small,

Brave beginning.

Just like the small,

Brave beginnings that you make every time you show up for yourself.

Every time you choose kindness.

Every time you rest when you need to.

Just like the snowdrop.

Small,

Brave beginnings.

And you can stay with whatever feelings or images arise.

Maybe the colors of early spring.

The scent of the earth waking up.

The feeling of possibility.

And just floating.

Resting.

And as you float,

You bring awareness to your heart space.

And imagine a warm,

Gentle,

Light air.

Maybe golden.

Maybe pink.

Whatever feels right.

A light of loving kindness glowing softly in your chest.

And then with each breath,

This light grows a little warmer.

A little brighter.

And you breathe these words.

May I be happy.

May I be healthy.

May I be safe.

May I be kind to myself.

May I be at peace.

And you feel these words or maybe just warmth spreading from your heart.

This light filling the whole of your body.

From your heart,

Out to your fingertips.

From your heart,

Down to your toes.

From your heart,

To the crown of your head.

You are worthy of this love.

And worthy of this care.

And if it feels comfortable,

You can extend this light beyond your body.

Maybe towards somebody you love.

That could use a little bit more.

Maybe somebody who's carrying a lot.

Send them some of this warmth.

Some of this light.

May you be happy.

May you be healthy.

May you be safe.

May you be calm.

May you feel peace.

And maybe you extend this warmth and this light further now.

Trusting that there is enough love.

Enough kindness.

And enough light.

That when we fill ourselves up to the brim,

It spills out.

But right now,

Bringing your awareness back to your own heart.

Your own body.

Your own breath.

And resting here.

You gently return to the question you asked yourself at the beginning.

What do I need?

Maybe the answer returns.

The same.

Or different.

Maybe it's a feeling.

What do I need?

Right now.

And if something comes to you,

Hold it there.

Deep in your heart.

Know that your subconscious has heard.

And will provide you with whatever you need.

As now we come towards the end of our yoga nidra practice,

If you want to just continue resting here,

Sleeping,

Surfing the waves between sleep and wake,

Then please,

Please stay as you are.

Ignoring the next minute of my voice.

If you are ready to return,

You can do so in your own time.

And at your own pace,

Starting to breathe a little bit deeper.

Starting to wiggle your fingers and your toes.

Maybe beginning to move other parts of your body.

Perhaps drawing your knees in.

Giving yourself a hug.

Maybe stretching if that feels better.

And whenever you're ready,

You can roll onto one side.

And staying there for a breath or two.

Feeling the ground beneath you.

And when it feels right,

Using your hands to gently press yourself up to sitting.

No rush.

Keep your eyes closed.

Take your time.

And if you like,

I invite you to bring your hand over your heart space.

Taking a moment maybe to feel the gentle flutter of your heartbeat.

And taking a moment of gratitude for yourself.

Exactly as you are.

And when you're ready,

Take a big breath in.

And a long breath out.

As you bring your palms together now,

In front of your heart.

Bow your head towards your hands.

And when you're ready,

Sitting up.

Opening your eyes.

Thank you so much everybody for practicing Nidra together tonight.

I wish you a magnificent rest of your evening.

And a wonderful sleep.