Yoga Nidra For Self Forgiveness

Hello and welcome.

My name is Tatyana Regina and this is a yoga nidra practice for self-forgiveness.

Traditionally,

This practice is done lying down with a pillow,

A blanket,

And something light to cover your eyes.

But truly,

You can participate in any position,

As long as you feel comfortable and are able to release yourself and the weight of your bones into the earth.

You can grab anything you may need to create yourself a yoga nidra nest full of comfort and coziness.

And as you settle in for today's practice,

You can allow your body to shift into a state of receptiveness by bringing your arms out along your sides with palms facing up or in,

Feeling the length of your legs and allowing your toes to dip out to the sides.

As you settle into this state of receptivity,

Feeling as your muscles soften and peel away from your bones,

Moving towards the earth with gravity,

You can settle down into the earth below you,

Making any final adjustments and ensuring you are as comfortable as possible as you feel your face soften,

Dropping its expression.

And you begin to notice the drawing in of air through your nose,

Feeling the air as it playfully circles in your nostrils up towards your third eye and then down into the back of your throat,

And feeling the slow release of air as it moves back out through the center of your mind into the length of your nose and out your nostrils.

And you feel into the rhythm of your breath as you inhale and exhale with a soft concentration.

Inhale and exhale.

In today's practice,

We honor the Hawaiian tradition of hoʻoponopono,

Paying tribute to the great teachers,

The wise elders,

Who have given us this powerful healing tool.

The Hawaiian prayer of forgiveness,

Hoʻoponopono,

Is the process of letting go of toxic energies within you,

And allowing the impact of divine thought,

Word,

Deed,

And action.

It is a prayer or mantra that is used to move things back into a state of harmonious balance.

Hoʻoponopono reminds us of our humanness,

And in today's practice we honor that humanness by showing ourselves some grace.

Grace for when we are learning,

And grace for others and their lessons.

In today's practice,

I ask that you soften into your compassionate heart,

And send love to any and all versions of yourself.

Versions you have liked,

And maybe versions you haven't.

Parts of you that have been welcomed,

And parts of you that maybe have not.

May you hold all of you in your heart,

As you honor your own humanness here and now.

As we now begin the practice of Yoga Nidra,

You can bring forth a sense of gratitude,

Feeling as it begins to warm the center of your heart.

Feeling as this warm,

Glowing energy of gratitude begins to slowly flow into your heart space,

Filling it until it begins to brim and cascade over your heart center.

Feeling this energy of gratitude pours over into your ribcage,

Filling the entirety of your ribcage with the sensation of gratitude.

And then you can guide your awareness back into your heart center.

And once your awareness rests here,

You can bring forth your sankalpa,

Your sacred vow to self,

Or your intention for practice.

And you can repeat your sankalpa or intention for practice internally three times now,

Letting them land gently in the warm bath of gratitude at your heart center.

And allow my voice to anchor you and guide you as we move through a rotation of consciousness.

As I name each area,

You can send your awareness there,

Observing your awareness as it moves throughout your body,

Noticing how some areas may be easier to sense than others,

But just take note and continue on.

Begin by feeling your right thumb,

The very tip of your right thumb,

And then your second finger,

Third finger,

Fourth finger,

And fifth finger.

Feel the palm of your hand and the back of your hand,

The center of your right wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

The right side of your rib cage,

Waist,

Hip,

Right thigh,

Knee,

Calf muscle,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Heel,

Heel,

Top of the foot,

Tip of the right big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe,

And feeling the whole right side of your body together,

Whole right side of the body.

And then feel into your left hand thumb,

The tip of your left thumb,

Second finger,

Third finger,

Fourth finger,

And fifth finger,

Palm of the hand,

Back of the hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

The left side of your rib cage,

Waist,

Heel,

Heel,

Hip,

Left thigh,

Knee,

Calf muscle,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Heel,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe,

And then feeling the whole left side of the body together,

Left side of the body together.

And feel your right shoulder and your left shoulder,

Right shoulder blade and left shoulder blade,

Feel your lower back,

Your right buttock and your left buttock,

Your spine and your whole back.

Feel the base of your skull,

The back of your head,

The top of your head,

Forehead,

Right eyebrow and left eyebrow,

And then your eyebrow center,

Your right eyelid and your left eyelid,

Your right eye and your left eye,

Your right ear and your left ear,

Right cheek,

Left cheek,

The length of your nose,

Tip of your nose,

Right nostril,

Left nostril,

Upper lip,

Lower lip,

Point of the chin,

Jaw,

Throat,

Right collarbone,

Left collarbone,

Right side of the chest,

Left side of the chest,

Middle of the chest,

Abdomen,

Navel,

Lower abdomen.

Feel your entire right leg and entire left leg,

And then both legs together,

Your right arm and your left arm,

And both arms together,

The whole of your back and the whole of your front.

Feel the center of your head,

The entirety of your head,

And then feel your whole body together,

Your whole body together.

And now expand your awareness to feel the outside layer of your skin,

Sensing the air as it caresses you and moves along your body with an ethereal lightness,

Slowly weaving your awareness through all the little sensing hairs that cover your skin.

Then contract,

Feeling into the sensations underneath your skin,

The warmth and pulse of your blood as it moves along the inner contour of your skin.

You move your awareness through your muscles and nerves,

All the way down and into your bones.

And then expand,

Sensing out past your skin and into the atmosphere of the room around you,

Sending your awareness even a little further,

Playing with the curious awareness as you see just how far out you can push your awareness.

And then contract,

Slowly reeling in your awareness inch by inch,

Centimeter by centimeter,

Until you are landing softly back into the center of your heart.

And as your awareness rests in the center of your heart,

We will move into pairs of opposites.

And here you allow for opposite sensations to be felt and experienced,

Allowing yourself to become receptive to a different way of feeling with non-attachment,

Allowing each sensation to come and go without story.

And you begin by calling in the sensation of resentment,

Allowing for it to come forward and noticing how and where resentment is felt in your body,

As you call forth the experience of resentment now.

And then throughout this process,

Slowly pulling back away from the experience of resentment And then let that go.

And call in the opposite sensation of compassion,

Allowing for it to come forward and noticing how and where compassion is felt in your body.

As you call forth the experience of compassion now.

And then let that experience go as you once again call in the experience of resentment,

Allowing yourself to feel this sensation with a little more depth this time,

As you observe the experience of compassion.

And now lift yourself into the experience of compassion.

Allow yourself to feel this sensation with a little more depth as you allow yourself to be infused by the sensation of compassion now.

Fold your cheering torsions over your knees.

And then let that feeling go,

Feeling back into your heart center,

Observing as all sensations evaporate as you settle back into a place of neutrality.

And then you can trace your awareness from your heart center directly up through the center of your throat and up a little more into the space between your ears.

And your awareness rests here at the center of your mind as we move into a visualization to begin.

You can imagine a platform just slightly down and in front of you.

Upon this platform is a version of yourself that is asking to be seen and heard,

A version of you that is seeking compassion and love.

Maybe you can see this version of yourself in great detail,

Or perhaps you can just sense who is there.

But may any part of you that wishes to be acknowledged,

Or any part of you that wishes to return home,

Be welcomed into this space here and now.

And once they have arrived,

Envision a warm,

Flowing energy cascading out from your heart space like a fountain,

And gently flowing down and onto the platform positioned in front of you.

And with ease and grace,

This energy of unconditional love cascades from your heart center and lands with softness and warmth as you whisper the mantra,

I am sorry.

Please forgive me.

I love you.

Thank you.

And you repeat this mantra of Ho'oponopono as many times as needed,

To as many versions or parts of yourself as needed.

I am sorry.

Please forgive me.

I love you.

Thank you.

I love you.

When you feel ready,

You begin to slow the flow of energy from your heart space,

Allowing for the flow of energy to rest once again gently back at your heart center.

And you bid farewell to what is in front of you,

And watch as it slowly turns to light particles and evaporates into thin air.

It leaves behind nothing but a sense of lightness in your chest,

And you can feel a sense of relief begin to wash over,

Relieving your cells as they open and welcome in a new lightness.

And all layers of you take on a soft,

White glow from your bones,

Through your muscles,

And your skin.

And this soft glow brings along a deep sense of gratitude,

And this sensation grows until it begins to emanate from your cells.

And you feel as gratitude washes deeply into your heart space,

Creating a pool within your heart space and chest.

As you place your sankalpa,

Or your intention,

Into your heart,

Repeating it to yourself three times now.

And this warm,

Glimmering energy at your heart center begins to move into your whole body.

Slowly bringing awareness back to your feet and legs,

Your hands and arms,

As we complete the practice of yoga nidra.

You can feel into your abdomen,

Your head,

Your face,

Your chin,

Your throat,

Your shoulders,

Your ribcage,

And your heart space,

Awakening yourself and your body to the sensation of wholeness and unity within.

And when you feel ready,

You can bring small movements back into your body,

Allowing for organic movement to guide you into a full stretch.

Perhaps even letting out any sounds that wish to be heard,

Before rolling over onto one side or another,

Tucking knees to the heart and chin to the chest,

And resting here for just a moment more.

And when you feel ready,

Move back into a seated position,

Feeling the elongation of your spine,

And tucking your seat bones into the earth,

Opening the crown of your head to the sky,

Bringing a lift into the corner of your lips,

And a deep breath into your belly.

You can place your hands anywhere on your body you feel could use some extra love.

And as we end today's practice,

I want to say thank you.

Thank you for practicing today.

Thank you for doing the work.

And thank you for loving yourself.

For when we heal ourselves,

We heal the world.

Thank you,

And have a beautiful day.