Hi lovely people,
I'm Emma Today I'm going to talk you through a yoga nidra to promote self-love So bring yourself to lie down,
Get yourself really cozy and comfortable Have a fidget and see if there's something that you can do to get yourself even more comfortable and warm If there's anything that you can do,
Take that adjustment now making sure that you're lovely and cozy and when you've taken any movement that you need to take let's close down the eyes or soften the eyelids and start to feel your body softening eye softening relaxing the jaw and the lips let the teeth just be slightly apart feel your whole body softening with each exhale letting go and relaxing melting down into the floor or the mat in your bed wherever you're laid feeling the body resting peaceful and at ease a sense of well-being and relaxation growing throughout the body and let's take a moment now to set an sankalpa,
An intention it might be for this practice or for your life a short phrase or wish listen to your heart and let your sankalpa rise without analyzing it might be something simple like I love myself or I am good enough just waiting for something to arise without forcing phrasing your intention in the positive present tense and repeating it to yourself like a mantra three times affirming and imagining it as a felt experience in the body your intention is true in this moment I'm going to move your awareness now through the different parts of your body just listen and illuminate each body part with self-love and then move on to the next body part as I name it bringing your awareness to your heart space not the physical heart but the center of the chest where the heart chakra lies feel into the energy of the heart chakra and then let it soften and relax let the chest and the upper back soften and relax move your awareness to your face mouth,
Gums,
Floor of the mouth,
Roof of the mouth mouth,
Walls of the cheeks,
Your tongue lower row of teeth,
Upper row of teeth,
Both lips,
The space between the lips tip of the nose,
Whole nose,
Both cheeks right ear,
Left ear,
Right eyelid,
Left eyelid,
Right eye,
Left eye right eyebrow,
Left eyebrow,
The space between the eyebrows top of the nose,
Whole forehead,
Both temples,
Top of the head,
Back of the head,
The whole head illuminated in self-love now we move to the left side of the body left hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger palm of the hand,
Back of the hand,
Left wrist,
Forearm,
Elbow,
Upper arm left shoulder,
Underarm,
Left side of the ribs,
Waist,
Hip,
Left groin,
Left thigh,
Knee,
Calf muscle,
Left ankle heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe feel into the left side of the body,
The whole of the left side,
Illuminated in self-love now the right side right hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the hand,
Back of the hand,
Right wrist,
Forearm,
Elbow,
Upper arm right shoulder,
Underarm,
Right side ribs,
Waist,
Right hip,
Right groin,
Right thigh,
Knee,
Calf muscle,
Right ankle,
Heel sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe feel the right side of the body,
Feel into the right side of the body,
The whole of the right side,
Illuminated in self-love now we move to the back body,
Back of the head,
Shoulder blades,
Whole spine,
Buttocks,
Backs of the thighs,
Backs of the knees,
Calves,
Heels the back of the body,
The back of the body,
The whole of the back of the body,
Illuminated in self-love forehead,
Both temples,
Eyelids,
Eyes,
Inner ears,
Cheeks,
Roof of the mouth,
Jaw,
Chin,
Throat,
Collarbone,
Forearms,
Chest,
Ribs,
Abdomen,
Front of the hips,
Thighs,
Kneecaps,
Shins,
Ankles,
Top of the right foot,
Top of the left foot the front of the body,
The whole of the front of the body,
Illuminated in self-love right arm,
Left arm,
Both arms,
Right leg,
Left leg,
Both legs,
The head,
The torso,
Both arms,
Both legs the whole body,
The whole body,
Be aware of the whole body,
Illuminated in self-love welcoming every experience that's present,
Feeling secure and at ease,
Visualize a ball of light like warm,
Bright sunshine above your head the qualities of this light are warmth,
Expansiveness,
It's bright and positive,
Relaxing and uplifting all at the same time see this light moving down through the centre of your body,
Relaxing and bringing warmth as it moves,
Moving from the crown of your head down to your heart chakra breathe into this golden light in your heart,
Feel it filling your heart centre as you're breathing,
As you breathe out,
Allow this golden light to flow out throughout the physical body flowing out to the smallest cells and the space between the cells,
Flowing out to the tiniest atoms and the spaces between the atoms,
Filling up your whole body with light and love continue with this until you feel every part of your being permeated with golden light of unconditional love now let that golden light flow out from your body into your aura,
Your energy field so that you're surrounded by a sphere of golden light feel your whole being bathed in golden light,
Take a moment to feel this bright warm light surrounding you,
Filling you up breathe it in,
Feel your whole energy system filled with love and light now we're going to let this love and light slowly spread out from your awareness,
First of all flowing out into the space around you,
Filling the room that you're in now taking time to visualise the whole building being filled with the golden light,
Bright and expansive,
Warm and positive from the building,
Let it flow out to the car park,
The garden,
The street,
Whatever your immediate surroundings are and now out in stages,
Filling the whole of the street,
The whole of the village,
The whole of the town or the whole of the city where you are feeling as the golden love and light flows out through the countryside and the towns,
Out across the whole country to the sea feel the love and light flowing out in waves across the ocean and the continents and around the whole of the planet sending a warm golden wave of light and love across the whole of the earth and then out from the planet and out across the universe as far as you can imagine it can possibly go filling up the other planets,
The stars,
The sun,
The moon,
The Milky Way,
The whole of the universe,
Filling it up with love and light and then resting in this space,
This expansive,
Warm,
Open,
Bright and uplifting space,
Sending love and light out across the universe and then for taking a few moments,
Resting in this space of love,
In this space of light,
Sense all that you are now aware of,
The sounds around you,
The sensations in your body the room around you,
Your body breathing,
Everything is perfect just as it should be keeping your eyes closed,
Start now to deepen your breath,
Gently wiggling your fingers and your toes when you feel ready and bringing some movement back to the body bending up the knees and rolling over onto one side,
Resting on your side for as long as you need to,
Gently blinking open the eyes when you feel ready,
Adjusting gently to the light the practice of yoga nidra is now over,
Take as long as you need to reawaken,
Bringing yourself back up to sit when you feel ready I hope you enjoyed this yoga nidra and you feel filled with self love,
I'll see you very soon
