30 Min Yoga Nidra To Expand Love Within & Relax

Welcome in this Yoga Nidra meditation for expanding the space of love within you,

Connecting to the energy of peace and support and opening up to the healing energy of divine love that is always present within.

Yoga Nidra is like opening the inner chambers of your mind.

In this practice you step down into the internal dimension of your consciousness.

Prepare yourself for this practice by lying down comfortably on the yoga mat or on your bed,

Lying on your back with the arms alongside your body.

Just close your eyes now,

Adjusting any blankets,

Any pillows if you need to and then just close your eyes whenever you're ready.

Remember that through the practice,

Whenever you start drifting away or starting to think about some things that are not focused on the practice,

Just come back to my voice.

Imagine like my voice is a rope that is pulling you out of the waves of your thoughts and coming back to here and now.

Make no effort to control your mind,

Just let it be,

Letting your mind know that you are practicing Yoga Nidra.

Just start relaxing more and more,

Becoming aware of your whole body.

The sound of your breath is very rhythmic and slow.

Your body is going deeper and deeper into the state of relaxation.

Just think mentally,

I am going to practice Yoga Nidra,

I am listening to the instructions,

I can hear the sound of the guiding voice and we are connected.

Feel your legs relaxing on the surface underneath you,

Feel your glutes softening,

Feel your back releasing any tension down to the earth and feel your head relaxing more,

Becoming more clear in your mind,

Clear of any thoughts,

Just purely open and listening,

Feeling your heartbeat in your chest and reminding yourself that the energy of infinite love is always present within you.

At this point,

It's time to make our Sankalpa,

The resolution intention for this practice.

If you already have your Sankalpa,

You can repeat it 3 times,

If you don't have any intention yet,

Maybe your intention can be simply,

I am opening now to the infinite healing power of love.

Repeat it quietly 3 times in the present tense,

I am opening now to the healing power of love.

Beautiful,

Now just let go of your Sankalpa.

Keep on listening to my voice,

Don't try to analyse things,

Just become aware of the parts of the body we are going to connect to right now,

Becoming aware of your right hand or thumb,

Then the second finger,

Third finger,

Fourth finger,

The fifth finger,

The palm of your right hand,

The back of your hand,

The wrist,

The lower arm,

The right elbow,

The upper arm,

The right shoulder,

The armpit,

The waist on the right side,

Right hip,

Then the thigh,

Right knee,

The calf muscle,

The ankle,

The right heel,

Top of the foot,

Sole of the foot,

The right big toe,

Second toe,

Third toe,

Fourth toe,

And the fifth toe,

Your whole right side of the body relaxing.

Feel it becoming more and more grounded,

Connected with the earth,

Now go to the left side,

Become aware of the left hand thumb,

Second finger,

Third finger,

Fourth finger,

The fifth finger,

Palm of your left hand,

Back of the hand,

The left wrist,

Lower arm,

The elbow,

Upper arm,

The left shoulder,

The armpit,

The left side of your waist,

The left hip,

Then the thigh,

The left knee,

Calf muscle,

The ankle,

The heel,

The top of your left foot,

Sole of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

And the fifth toe as well,

Now the whole left side is relaxing,

Stable and grounded.

Relaxing now to the back of your body,

The back of your head,

Back of the neck,

Right shoulder blade,

The left shoulder blade,

Right and left sides alongside your spine,

Your lower back,

Right glute,

Left glute,

Right heel and the left heel,

Now just moving to the front of the body,

Feeling the top of your head,

The forehead,

Right temple,

Left temple,

Right ear,

The space inside your ear,

Left ear and a space inside your ear,

Right eyebrow,

The left eyebrow,

The middle of the eyebrows,

Right eye,

The space behind your eye,

Left eye,

The space behind the left eye,

Right nostril,

The inside of your nose,

Left nostril,

The inside of your left nose,

The whole nose together,

The right cheek,

The left cheek,

The space inside your cheeks,

The upper lip,

The lower lip,

Both lips together,

Your chin,

Your jaw,

The neck,

The right collarbone and the left collarbone,

Right side of the chest and left side of the chest,

The middle of the chest,

Your navel,

The upper abdomen and lower abdomen,

The whole belly now,

The front of your right leg and the whole front of your left leg,

The right arm,

The left arm,

The whole of the head,

The whole body,

The whole body,

The whole body is relaxing more and more.

Become aware of the whole body lying on the surface underneath you,

The bed or the floor.

There's a point where the body is in contact with the surface underneath.

Bring your awareness to that particular point of contact,

The heels and the surface underneath,

Now the top of the head and your back,

The right and the left hand,

Both of your glutes and the back of your right and your left leg touching the surface underneath you.

Keeping aware of the whole body,

Just let it be.

Become aware now of the energy of love within you.

You know and you feel that there is energy flowing through every part of your body.

It's flowing through your muscles,

Through your bones,

Through your cells.

Open up to the free flow of this energy.

Let love hold you.

Let love support you.

Let love guide you.

Become aware of this love energy being present in the whole back of your body and then in the front of your body as well.

Just surrounding you like a warm and comforting blanket you can rest in the space.

Let love reach any parts of your body that needs to be healed.

Let love reach any parts of your mind that needs to be healed.

Know that you don't have to do anything,

Go anywhere,

Achieve anything to deserve and to receive love.

Love is simply here and now,

It's always present within you and you always deserve it.

Let love flow freely,

Just let it be.

As you focus your awareness now on different sensations,

Feeling your body very heavy now,

Awaken the idea of heaviness in your body.

Gradually feel your body becoming heavier and heavier through the head,

The right palm,

The left palm,

Both arms and shoulders are heavy,

The back is heavy,

The glutes are heavy,

The right and the left thighs are heavy,

Both of your legs are heavy and then gradually relax part by part.

Now feel the whole body becoming lighter and lighter,

The head is light,

So light it can even rise from the floor,

The right and left palms are becoming lighter,

Both arms and your shoulders are light,

The back is becoming light again,

The glutes,

The right thigh and the left thigh inviting more lightness in your whole body and in your inner energy.

The whole body is light and weightless,

Imagine like as your body is becoming weightless,

You feel as if it's rising from the floor,

So light.

Now change the idea to heat,

Imagine you're near a burning furnace and you feel intense heat,

Now the whole body should experience the heat of fire or the hot tropical sun,

Awaken this experience of heat within you,

Now the whole body is experiencing the cold,

The cold winds that blow from the snowy mountains,

The same cold one feels in a deep freeze,

Awaken the experience of coldness,

Now let go of the idea of hot and cold,

Let go of the experience of heaviness and lightness and focus only on your heart space,

Focus on your heart,

Bring these images to your mind,

Bring your awareness to your heart,

Darkness,

The waves of the ocean,

Blue sky in the evening,

Dark night,

Tiny shining stars,

High mountain range with snowy peaks,

White sandy beach,

A big dense forest,

A dove,

A galloping horse,

Burning fire in the bush,

A full moon,

Mountain stream,

A big garden of blooming flowers,

A rising sun,

Now in your heart visualize a picture of a lotus flower,

A lotus with 100 petals that keeps growing and keeps expanding,

Come back to your breath,

Become aware of your breath again,

Become aware again of your whole body,

Come back to the realization that you are practicing yoga nidra,

Visualize your whole body just lying down in your room,

Become aware of your external environment and any sounds around you,

Become aware of yourself,

Come back to your sankalpa now and repeat it 3 times,

The sankalpa for our practice was I am opening to the healing power of love,

Become aware of your breath,

Of your body and slowly and slowly start moving your toes and your fingers a little bit,

Bringing yourself back to here and now,

Slowly with no rush,

Open your eyes,

Maybe stretch a little bit and then slowly sit up,

The practice of yoga nidra is now complete.

Thank you so much for listening,

Keep opening up to the presence of love in your life and let it move through you.

Namaste.