Welcome,
My name is Gemma and this is a short yoga nidra practice to help you begin cultivating a sense of self-compassion.
Compassion is often described as loving-kindness in action.
Whilst this may be more freely expressed towards others,
Self-compassion does not always come so easily.
For many of us,
Being kind to ourselves can feel unfamiliar,
Difficult or even undeserved.
Compassion is what arises when we meet suffering with presence.
Self-compassion is simply being with your experience,
Just as it is.
It is a turning towards yourself with warmth and with care.
Self-compassion is not something to be forced.
Rather than trying to push compassion in,
Perhaps the first step is softening self-criticism.
And in doing so,
We make space so that compassion can arise naturally,
In its own time,
In its own way.
Begin now by creating a comfortable space for you to rest.
Offering yourself a space of warmth and support to be with whatever experience arises.
You might lie down on your back.
Use pillows and blankets to support your knees and head.
And get cosy and warm.
You can also practice lying on your side or in a supported seated position.
Eyes closed if that feels comfortable,
Or gently open with a soft gaze.
Find the natural breath.
Notice how the breath feels in the body in this moment.
Notice if there is any resistance to the experience you are having right now.
And if so,
Can you invite in a softening.
A gentleness to how you witness the breath.
Soften any tension in the forehead,
The jaw,
The shoulders and chest.
Lower back.
The arms.
The legs.
The whole body softening.
Beginning to release into the support beneath you.
Take a long,
Gentle inhale here through the nose.
And exhale a long,
Slow,
Steady breath all the way out.
Again in through the nose,
Slow,
Deep breath here.
And on the exhale,
Slowing everything down.
And see if you can soften even more.
To let go into the safety of the support that is constant beneath your body.
Allow yourself now to become completely still.
As if the body can rest and you can simply listen.
You may like to welcome in a sankalpa here.
A gentle intention for your practice.
It might sound like I meet myself with kindness.
Or I am learning to be gentle with myself.
If you still feel some resistance to those.
You might simply use,
I offer myself understanding little by little.
Choose the sankalpa that resonates with you today.
And repeat it to yourself softly three times now.
As we move through the rotation of consciousness now.
You may invite in a sense of compassion or kindness.
Or perhaps if it feels more accessible.
Or welcome in a sense of warmth.
And if this still feels difficult or uncomfortable.
Can you simply begin by noticing that part of the body.
And notice if there is any judgement.
And in doing so.
You can begin to let that go.
And invite in the possibility of compassion to arise.
Bring awareness now to the centre of the chest.
The area around the heart.
The chest.
Welcoming in compassion or warmth to this space.
Or simply noticing the space at the centre of the chest.
Move attention to the centre of the throat.
The head.
The jaw.
And nostrils.
Sensing the movement of air at the nostrils.
The cheeks.
Eyes.
Lips.
Eyebrows.
Centre of the forehead.
Top of the head.
Move awareness down the back of the head.
Back of the neck.
Neck.
Shoulders.
Both arms together.
From the shoulders.
To the elbows.
Wrists.
And hands.
Sense.
Sense into both hands and all ten fingertips.
Awareness at the waist.
Noticing the rise and fall of the belly.
Both hips.
Both knees.
Ankles.
And feet.
Sense into both feet.
And all ten toe tips.
Move awareness back up through the legs.
The belly.
Back through both arms.
And return to the heart space.
The chest.
Resting gentle awareness at the centre of the chest.
Imagine a gentle,
Compassionate awareness at the heart.
Spread awareness through the whole body now.
A whole body as one.
Gentle,
Warm awareness of the body in unison.
Notice the natural breath in the body.
You might imagine the breath flowing in and out.
From the centre of the heart.
On the inhale,
You might welcome in compassion.
A sense of tenderness.
And on the exhale,
Can you let go of anything that no longer serves you.
Inhale a sense of warmth.
And perhaps just the possibility of compassion.
And exhale,
Allow the body to let go of tension.
A steady breath.
In and out from the heart space.
Welcoming in warmth and compassion.
Letting go of what no longer serves you.
And if you notice any resistance,
That's okay.
See if you can meet this resistance with gentleness.
Perhaps just noticing the sensation of breath on the inhale.
And simply softening with the breath on the exhale.
No need to force anything.
Just an allowing of whatever is present.
An invitation into the heart on the inhale.
And a letting go on the exhale.
Begin to return your attention back to the body now.
The rise and fall of the breath in the body.
Beginning to sense the surface beneath you.
And the room that you are resting in.
Bring gentle movement to the fingers and toes.
And you might roll onto one side or just take a stretch where you are.
And just pausing to bring some acknowledgement to yourself for taking this time to practice yoga nidra.
And recognise that this is an act of compassion towards yourself.
For listening to your body and taking the time you need to rest.
If you would like to come into a seated position you can.
Or you may rest a little longer here.
And just take your time as you transition from the state of yoga nidra back into the full wakefulness of your day or evening ahead.
