Welcome to your Yoga Nidra practice to rediscover a sense of self-care,
Self-love,
And acceptance for who you really are.
Think of this practice like a warm,
Loving glow from within.
Take a few moments to find a place where you can rest deeply.
Lay the body down.
Find support however you need it.
Ensure you are warm and comfortable.
When you're ready,
Let the eyes slowly drift shut.
This is a sacred space to take care of yourself and to establish a deep sense of self-love from within.
Take a deep breath in through the nose.
Exhale through the mouth.
Inhale deep into the belly.
Exhale,
Let it go.
Feel as the belly expands as you inhale.
Exhale,
Feel it release.
Settle further into the body.
Feel the support of the surface beneath you.
Notice the weight of your clothes,
Blankets.
Feel the weight of your body,
The weight of your bones.
You are held in this space with nowhere else to be and nothing else to do.
Begin to bring your awareness into your heart center,
This place within you that experiences infinite love for self and others.
No matter what you experience,
Love is a part of your true essence.
Notice how the breath and heart are interconnected.
How you can soothe your heart through the breath and how you can infuse love into each breath you take.
Appreciate your breath and heart for all that they do.
Bring your awareness back to the whole body as you are guided through a rotation of consciousness without moving.
Listen to each body part that is named and bring your awareness to that area.
Crown of head.
Forehead.
Left temple.
Left eyebrow.
Left eye.
Left cheek.
Right temple.
Right eyebrow.
Right eye.
Right cheek.
Nose.
Upper lip.
Lower lip.
Upper jaw.
Lower jaw.
Chin.
Throat.
Left side of head.
Right side of head.
Whole head.
The whole head.
The whole head.
Relaxed and safe.
Left shoulder.
Left upper arm.
Left elbow.
Left forearm.
Left wrist.
Left hand.
Left thumb.
Left index finger.
Left middle finger.
Left ring finger.
Left pinky.
Left palm of hand.
Left side of chest.
Left side of body.
Left hip.
Left thigh.
Left knee.
Left shin.
Left ankle.
Left foot.
Left toes.
Left sole of foot.
Left heel.
Left glute.
Left lower back.
Left ribs.
Left shoulder blade.
Whole left side.
Whole left side.
The whole left side.
Relaxed and safe.
Right shoulder.
Right upper arm.
Right elbow.
Right forearm.
Right wrist.
Right hand.
Right thumb.
Right index finger.
Right middle finger.
Right ring finger.
Right pinky.
Right palm of hand.
Right side of chest.
Right side of body.
Right hip.
Right thigh.
Right knee.
Right shin.
Right ankle.
Right foot.
Right toes.
Right sole of foot.
Right heel.
Right glute.
Right lower back.
Right ribs.
Right shoulder blade.
Whole right side.
The whole right side.
Relaxed and safe.
The whole body.
The whole body.
The whole body.
Relaxed and safe.
Release the rotation of consciousness.
Feel the body as a whole.
The entirety of your soul radiating a warm,
Loving glow.
Love emanates through you.
Begin to visualize a mirror.
See yourself standing in front of this mirror.
Gaze into your eyes.
What do you see?
Who is the person standing before you?
Do you see pain and sadness?
Love and joy?
Neutrality?
Begin to see the person gazing back at you as radiant love.
You can see the glow of love surrounding your reflection.
As you look at your reflection,
Repeat the following mantra in your mind.
I am loved.
I am worthy.
I am enough.
Let this mantra flow through you.
I am loved.
I am worthy.
I am enough.
I am loved.
I am worthy.
I am enough.
Feel as you fill yourself up with this love and appreciation.
Begin to see the people you love deeply standing beside your reflection.
Repeat,
I am loved.
I am worthy.
I am enough.
Invite those who are friends and acquaintances into your reflection.
Repeat,
I am loved.
I am worthy.
I am enough.
Take this moment to truly see yourself strong,
Resilient,
Loving,
Surrounded by all those who have shaped you into who you are today.
Know deep down that you are loved,
You are worthy,
And you are enough.
Slowly let this visualization fade and bring your awareness back to your heart center,
To the center of your chest.
Feel your heartbeat,
The steadiness of the breath.
With the count of 10,
Begin to feel the heart fill with the love of the entire universe.
10,
9,
8,
Heart expanding,
7,
6,
5,
Loving energy,
4,
3,
2,
1.
Let the love of the entire universe overflow into the whole body,
Leaving you in a complete state of relaxation and comfort.
Feel the breath in the heart center and know that love is always available for you whenever you need it.
Slowly begin to bring yourself back into this space.
Notice the sound around you.
Feel the earth beneath you.
Allow yourself to feel the love that surrounds you in every moment,
In every breath.
