Welcome to this yoga nidra for self love find a place to lie down where you can be your most comfortable.
Maybe on a mat.
Sofa.
Thank you.
Make sure that you are warm.
Cover yourself with a blanket if you need to.
Be so comfortable that every part of you is able to relax and let go.
And as you are ready.
Begin to come to stillness.
Let your gaze soften.
Eyes will close.
And start to turn your attention inward.
You have taken this time for yourself.
For deep breaths.
There is nowhere else you need to be.
Mapping out you need to do.
Bring your awareness to your heart beating in your chest with every inhale your heart fills and expands with every exhale that grows light and joyous.
Stay here with your breath.
With your heart.
Expanding on the inhale.
And growing light and joyous on the exhale.
Your attention starts to wander.
Just bring it back to your heart.
Practice of Yoga Nidra begins now.
Repeat 3 times inside your mind.
I will remain awake and aware and receive what I need.
Tell yourself three times.
I love myself.
Fully and completely just as I am.
I loved myself.
Fully and completely just as I am.
I'm going to name a part of your body.
You to bring your awareness to.
Now if it is needed,
Simply let your mind move from one place to the next as I name them.
Begin with your awareness right where it has been.
At your heart space.
In the center of your chest.
Move awareness to the base of the front of your neck to the center of your forehead.
To the base of the front of your neck.
Your art space.
Bring awareness to your right shoulder right elbow.
Right breast.
Right now.
Index finger.
Middle finger.
Ring finger middle finger.
Right wrist.
Right elbow.
Right shoulder.
Bring awareness back to your heart space.
Now become aware of your left shoulder.
Left elbow.
Left wrist.
Left thumb.
Index finger.
Middle finger.
Ring finger little finger.
Left wrist out there.
Shoulder.
Your heart space.
The centre of your chest.
The right side of your chest the centre of your chest.
The left side of your chest the centre of your chest.
Bring awareness to your navel.
To your pelvis.
Notice your right hip.
Write me.
Right ankle.
Right big toe.
Second turn.
Factor.
Force down.
Let's look down.
My ankle.
Right knee.
Right hip.
You're powerless.
Notice your left hip left knee.
Left ankle left big jar.
Second turn bad job.
4th toe Little doll.
Left ankle.
Left knee.
Left hip.
And powerless.
And awareness to your navel.
Back to your heart space at the centre of your chest.
Now bring awareness to your body as a whole.
The whole of your body the home of your body.
Notice that your body is breathing.
Is failing.
And exhaling.
Watch the air flow down into the lungs expanding belly and chest and flying back out again.
Belly and chest.
Relax.
Begin to count your breath.
Inhale 1 Xhelp too.
And how great exhale 4 Continue this count at your own pace.
Until you reach 10.
And then start again from 1.
If your mind wanders and you lose your place.
Gently bring it back to your brain.
Starting again from one.
We'll now move through a series of feelings and sensations in the body.
As I call these out,
Try not to think too much about it.
Just allow your body to experience them.
Feel your body become light as if you could float away.
Feel your body become heavy.
Like you could sink down into the earth.
Feel your body become strong.
Feel your body become weight.
Feel that you are soaking wet.
Feel that you are bone dry.
Experience sadness.
Experience happiness.
Experience loathing.
Experience love.
Feel that you are filled with love total complete and unconditional love.
Now imagine that you're on a little holiday.
You've booked yourself an escape for a few nights in the countryside.
Staying in a small shepherd's hut.
Taking some time to reconnect with yourself.
It's night time.
And you're tucked away in your cozy space.
The lighting is low and warm.
Coming from soft fairy lights.
In a gently flickering fire in a stove in the corner.
The fire is crackling away.
Popping and sparking.
Keeping you warm.
And adding a slight fragrance of wood smoke to the air.
You feel so safe and comfortable and at ease here.
Knuckled up in a snug,
Plush chair by the window.
Wrapped in a soft blanket for extra warmth.
We take a deep breath of the lightly scented air and let it go in a long sigh.
Sinking deeper into your comfort chair.
Outside it's raining.
Droplets patter on the roof above you.
Soothing you with this steady rhythm.
They fall on the ground around the hut,
Releasing a scent of damp earth that you can smell even from indoors.
As you listen,
The rain gets heavier.
Louder.
It doesn't bother you though.
Whatever is happening outside.
Inside USA.
Temporal.
Dry and cozy.
You have everything you need.
You wrap your blanket more tightly around you.
Hugging your arms around yourself.
Sinking even deeper into your chair.
We gaze out the window into the rain and darkness.
Here in your own presence.
Wrapped in the embrace of the blanket and your own arms.
You feel completely at ease.
At peace.
And love.
Repeat 30 times inside your mind.
I love myself,
Fully and completely,
Just as I am.
Become aware again of your body breathing peacefully.
Your natural breath.
Feel the coolness of air entering the nostrils.
In the warmth as it leaves.
Notice your chest and belly rising and falling with each breath.
Feel the surface you are lying on.
Of fabric touching your skin.
The temperature of the air.
Start to listen to the sounds around you.
The practice of Yoga Nidra is now complete.
If you are at the end of your day and would like to slip off into sleep.
You can do so now.
If you need to carry on with your day.
And begin to make small movements.
Reawakening your body.
And as you are ready.
Then open your eyes.
And come back into your space.
