Welcome,
Beautiful sovereign women.
This is your time,
A sacred space,
To rest,
Release,
And reconnect with the compassion that lives within you.
There's nothing to fix here,
Nothing wrong with you.
You are already whole,
Already worthy.
This Yoga Nidra is an invitation to embody Ahimsa,
The gentle non-violence towards yourself,
Allowing your nervous system to feel safe and to feel grounded.
Find a comfortable position,
Lying down on your back if possible.
Let your body settle into the support beneath you,
The earth holding you without judgment.
Place one hand on your heart and one hand on your belly,
Feeling the warmth of your own touch.
Close your eyes softly,
Or let them rest half open if that feels better.
Take three slow,
Deep breaths.
Inhale through your nose,
Filling your lungs with fresh air,
And exhale through your mouth,
Releasing any tension.
Notice a calming effect on your body.
With each breath,
Remind yourself,
I am here and I am safe.
Let go of any expectations.
This practice is slow,
Relational,
And embodied.
If your mind wanders,
That's okay.
Just gently bring it back with kindness,
Like soothing a dear friend.
Now,
Bring your mind to your sankalpa,
A simple,
Heartfelt intention for this practice.
From our journey together,
Let it be,
I deserve to love myself.
Feel it in your heart,
Not just as words,
But as truth,
Resonating in your body.
Repeat it silently three times,
I deserve to love myself.
I deserve to love myself.
I deserve to love myself.
Let the seed plant itself deeply,
Nourishing your inner fire.
Rotation of consciousness,
So bringing your awareness to your body.
Scanning from head to toe.
As we move through each part,
Send it kindness and compassion.
No judgment,
Just gentle noticing.
If tension arises,
Breathe into it softly,
Whispering inwardly,
I hold you with care.
Start with the crown of your head.
Feel any sensations there,
And send kindness.
Forehead,
Eyebrows,
Eyes,
Softening any strain,
Letting it dissolve.
Cheeks,
Jaw,
Let it relax.
Neck,
Throat,
Shoulders,
Releasing heaviness.
Right arm,
Elbow,
Wrist,
And fingers.
Send love to this part of you that carries so much.
Left arm,
Elbow,
Wrist,
Hand,
Fingers,
Honoring its strength.
Chest,
Heart space,
Feel the warmth under your hand.
This is where vulnerability lives.
Open to it,
Gently,
Knowing magic happens here.
Belly,
Solar plexus,
Your inner fire,
Agni,
Waiting to ignite.
Breathe compassion here,
Transforming any ama or toxins,
Any stagnation,
Into vitality.
Pelvis,
Honoring your creativity.
Right leg,
Knee,
Ankle,
Foot,
Toes,
Grounding.
Left leg,
Knee,
Ankle,
Toes,
Supporting your sovereignty.
Now scan the whole body as one,
A field of radiant light.
Notice common humanity.
You are not alone in your struggles.
Every woman here shares this human experience.
Embrace it with mindfulness,
Without over-identifying.
Shift your attention to your breath.
The bridge between body and mind.
No need to change it,
Just observe with kindness and curiosity.
Feel the natural rise and fall of your belly under your hands,
Like waves in an ocean.
Inhale,
Filling with gentle self-kindness.
Exhale,
Releasing self-criticism.
With each breath,
Affirm common humanity.
I am human,
Imperfect,
And that is enough.
If thoughts arise about past hurts,
Singleness,
Or what should be,
Notice them and let them flow.
Without judgment.
Let them float away on the exhale,
Like leaves on a stream.
Breathe in nourishment for ojas,
Your vital essence.
Breathe out any resistance.
Feel your nervous system softening,
Creating safety for deeper rest.
Now we explore feeling opposites to build balance.
Drawing from our doshas and the wisdom of self-compassion.
First,
Recall a moment of self-criticism.
Perhaps judging your body,
Your emotions,
Or your path.
Feel it in your body,
The tightness,
The heaviness.
Notice without shame.
This is part of being human.
Now let it dissolve.
Shift to its opposite,
Self-compassion.
Recall or imagine a moment of kindness towards yourself.
Holding your heart gently,
Forgiving a mistake.
Feel the warmth,
The lightness,
Spreading through your chest,
Your belly,
Your whole being.
Embrace this.
I nurture myself with the same care I give to others.
Alternate between the two sensations a few times.
Noticing how compassion transforms the criticism.
Let self-compassion remain.
Let it replenish your ojas and ignite your inner fire.
In this deep relaxation,
Visualize yourself in a sacred space,
A warm,
Glowing sanctuary,
Where you feel fully sovereign.
See yourself as you are now,
But radiant with freedom.
Singleness is not anxiety here.
It's a space of joy and empowerment.
Imagine your body aligned with nature's rhythms,
Your Agni burning steadily,
Metabolizing your emotions into confidence.
Feel ojas flowing through you,
Resilience,
Immunity,
A magnetic presence.
Now see yourself practicing Ahimsa,
Or kindness,
Daily.
Speaking kindly to your reflection,
Setting boundaries without guilt,
Resting when needed.
Vulnerability opens doors to magic,
Deeper connections,
Authentic choices.
You are whole on your own,
Attracting what aligns from overflow,
Not need.
Hold those images,
Bring them close to your heart,
Feeling it in every cell,
Permeating your being.
You deserve this radiance.
You are this radiance.
Return to your Sankalpa.
I deserve to love myself.
Repeat it three times silently,
Planting it even deeper,
Knowing this intention will guide you beyond this practice.
Gently bring your awareness back to the breath,
To the rise and the fall.
Notice sounds around you,
The room,
Your space.
Feel the surface beneath you,
The air on your skin.
Wiggle your fingers,
Wiggle your toes.
Stretch.
It feels so good.
When you're ready,
Roll to one side.
Rest.
Resting there.
Being with the coziness.
Being with your breath.
Being with what is.
And slowly sit up,
Building yourself,
Keeping eyes closed a moment longer.
Take a deep breath in,
And then exhale fully.
Open your eyes softly.
Carry this embodied compassion into your day.
Remember,
Transformation is slow and relational.
Nothing is failure.
Every moment is medicine.
You are sovereign,
Radiant,
And loved.
Thank you for sharing this space.
Namaste.
