50 Minute Yoga Nidra Love And Compassion

Namaste.

My name is Kristen Rose,

And I feel so honored to be your Yoga Nidra guide today.

Welcome to this journey of systematic relaxation that will bring you into a unique and very light-altered state of consciousness.

A blissful experience of wakeful sleep or conscious sleep.

Along the way,

You may drift into deep unconscious sleep,

And yet trust that that might be exactly what you need.

You may arrive with the heartfelt intention to remain awake and aware throughout your practice,

Journeying through sleep with a trace sense of awareness.

I invite you to take some time here now to settle down and into your little Yoga Nidra nest,

Finding a comfortable and relaxed position to rest on the earth,

Or perhaps on the couch,

Or even in your bed.

As we begin your journey,

It is important to ensure that the body feels completely relaxed and at ease,

So you may bring in the support of pillows,

Blankets,

An eye pillow,

Even a pair of cozy,

Warm socks.

Take your time,

There's no rush.

Continuing to self-organize the body into its most comfortable position.

You may bring a pillow in behind the back of the head,

Or in behind the back of the knees,

Extending the arms and legs.

Take up as much space as you need.

Allow the eyelids to become heavy,

Softly closing down the eyes.

A heartfelt gesture of settling down and into stillness,

Into deep rest,

Wakeful awareness,

An invitation to turn your awareness inward.

For this is a practice of simply resting,

Listening,

And allowing your awareness to follow the guidance of my voice.

What might you do to become even 2% more comfortable here?

Adjusting the head and the neck.

Shoulders.

Arms.

Uncurling the fingers.

Softening the low belly.

Vital organs coming to rest.

Adjusting the pelvis and the hips.

Both feet.

All 10 toes.

Softening.

Releasing.

Begin to feel the activity of gravity,

This gentle omnipresent force,

Drawing you down and into deeper rest.

You may also feel or sense the magnetic pull of the earth's core.

Give yourself over completely to these natural forces,

Knowing that you are held here.

Somewhere between earth and sky.

It is safe for you to let go now.

The whole body becoming heavy.

Completely at ease.

Drawing awareness down to the navel center.

Noticing the breath at the navel center.

Observing the gentle rise and fall of the navel with each breath.

Begin to establish a four-count breathing rhythm.

Inhale for 1,

2,

3,

4,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

4,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

4,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

4,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

4,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

4,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

4,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

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4,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

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4,

Exhale 4,

3,

2,

1,

Inhale 1,

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4,

Exhale 4,

3,

2,

1,

Inhale 1,

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4,

Exhale 4,

3,

2,

1,

Inhale 1,

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3,

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Exhale 4,

3,

2,

1,

Inhale 1,

2 3,

4,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

Exhale 4,

3,

2,

1,

Inhale 1,

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Exhale 4,

3,

2,

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Inhale 1,

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Exhale 4,

3,

2,

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Inhale 1,

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Exhale 4,

3,

2,

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Inhale 1,

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3,

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Exhale 4,

3,

2,

1,

Inhale 1,

2,

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Exhale 4,

3,

2,

1,

Inhale 1,

2,

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Exhale 4,

3,

2,

1,

Inhale 1,

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Exhale 4,

3,

2,

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Inhale 1,

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Exhale 4,

3,

2,

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Inhale 1,

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3,

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Exhale 4,

3,

2,

1,

Inhale 1,

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3,

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Exhale 4,

3,

2,

1,

Inhale 1,

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4,

Exhale 4,

3,

2,

1,

Inhale 1,

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4,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

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4,

Exhale 4,

3,

2,

1,

Inhale 1,

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4,

Exhale 4,

3,

2,

1,

Inhale 1,

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Exhale 4,

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2,

1,

Inhale 1,

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Exhale 4,

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2,

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Inhale 1,

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Exhale 4,

3,

2,

1,

Inhale 1,

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Exhale 4,

3,

2,

1,

Inhale 1,

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4,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

Exhale 4,

3,

2,

1,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

Exhale 4,

3,

3,

2,

1,

Inhale 1,

2,

3,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

Exhale 4,

3,

2,

1,

Inhale 1,

2,

3,

Exhale 4,

3,

2,

1,

Inhale 4,

3,

2,

1,

Exhale Open to the quiet radiance of self-love and the boundless field of compassion that dwells within and all around you.

You may choose to borrow one of the following.

I am worthy of love exactly as I am,

Or I rest in the radiance of compassion,

Or love flows through me and from me.

Allow your heart to open up to the light of your sankalpa.

I am worthy of love exactly as I am,

Or I rest in the radiance of compassion,

Or love flows through me and from me.

Mentally whisper your sankalpa.

Repeat it three times alongside three breaths.

The whole body resting so deeply,

Held in this cocoon of golden light.

Boundless,

Eternal love and acceptance as the body remains still.

Allow your awareness to move throughout the body,

To each region of the body as it is named.

As you bring awareness to each point,

You might welcome in a sense of being seen,

Accompanied by a sense of softening,

Releasing and being filled with this golden light of your awareness.

Slowly bring your awareness to rest at the centre of the forehead.

Golden light expanding outwards,

Vertically and horizontally from the centre of the forehead.

Relax the forehead.

Allow it to be filled with loving awareness.

Acceptance.

Soften the creases around the eyes,

Inner and outer creases of the eyes.

Both eyes resting back and down.

Soften the eyebrows,

Temples,

Cheekbones,

Bridge of the nose,

Tip of the nose,

The outer architecture of the nose.

Soften the cheekbones,

Bridge of the nose,

Tip of the nose,

Floor of the nose and the breath that flows in and out through the nose.

The upper lip.

Relaxed awareness settles down and into the muscle of the tongue.

Soften the lower jaw,

The upper jaw,

Inside the walls of the mouth,

The tip of the tongue,

To the root of the tongue,

The outer right ear.

The outer left ear.

Inner ear.

Both ears open and receptive to sounds.

Bring awareness to rest in the space between the ears.

Golden light.

Emanating from the space between the ears.

Descending awareness down to the centre of the throat.

Relax the sides and back of the neck,

The pit of the throat,

Centre of the chest,

The heart centre.

Emanating orb of golden light filled with love,

Softness,

Acceptance.

From the heart's centre to the right shoulder.

A golden point of light.

Palm of the hand,

Tip of the thumb,

Tip of the index finger,

Middle finger,

Index finger,

Middle finger,

Ring finger,

Pinky finger.

All ten fingers filled with the light and love of your awareness.

From fingertips to the right side of the chest.

The whole right side of the chest.

Upper chest.

Right side of the rib cage.

Right side of the waist.

Soul of the right foot.

Tip of the big toe.

Tip of the second toe.

Third.

Fourth.

Baby toe.

All five toes.

Softening.

Relaxed awareness comes to rest in all five toes as golden light.

The whole right foot.

Right side of the torso.

Arm and hand.

The whole right side of the body.

Shimmering with sensations.

Illuminated by the light.

Of loving awareness.

Let this field of love and acceptance envelop the whole right side body.

Mindfully,

Awareness returns back to the space of the heart.

As golden light flows into the left shoulder,

Down to the elbow,

Palm of the left hand,

Tip of the thumb,

Tip of the index finger,

Middle finger,

Ring finger,

Pinky finger,

Pinky finger,

Pinky finger,

Pinky finger,

The tips of all five fingers.

Shimmering points of golden light.

From fingertips to the left side of the chest.

The whole left side of the upper chest.

Left side of the ribcage.

Left side of the waist.

Soul of the left foot.

Tip of the big toe.

Tip of the second toe.

Tip of the baby toe.

Sensing and feeling the tips of all five toes on the left foot.

Welcoming sensations as golden points of light.

Vital energy in all five toes.

Left side of the thigh.

Right side of the torso.

Arm and hand.

The whole left side of the body.

Resting in a field of golden light.

Loving awareness.

Unconditional acceptance.

Flowing into the left shoulder.

Right shoulder.

The whole left side of the body.

Allowing awareness to come to rest in the whole body.

As one unified field of sensations.

The whole body.

From the crown of the head all the way down to the tips of the fingers.

To the tips of the toes.

The whole body.

As the body rests.

Come to notice the already present rhythm of the breath.

As it flows in and out of the body.

Completely effortless.

The natural rhythm of the breath.

That ebbs and flows like tidal waves.

Waves of the breath rolling in.

Waves of the breath rolling back out.

One breath into the next.

The breath flows like a stream of oil.

Seamless and smooth.

Begin to imagine as if the breath could flow into the space of the heart.

Down and through the body.

Releasing out through the soles of the feet.

Just imagine.

Breathing in through the heart space.

And out through the foot soles.

In to the space of the heart.

Breath flowing out through the soles of the feet.

And now bring awareness to the skin surface.

The whole boundary of the physical body.

Imagine as if the skin could become porous.

As if you could breathe through the boundary of the body.

In to the space of the heart.

Breath flows in from the skin surface to the heart.

Breath flows out.

In to space and beyond.

The whole body breathing in.

The whole body breathing out.

The whole body resting.

In the whole right side of the body.

Sensing and feeling the whole right hemisphere of the body.

Alive with sensations.

Beautiful and unique.

One of a kind.

This right side body.

And now inviting awareness over and into the whole left hemisphere of the body.

The whole left hemisphere of the body.

Just as it is.

Alive with vitality.

Energy and sensations.

The whole left side.

Bring awareness now into the back hemisphere of the body.

From the back of the head down to the heels.

Sensing the whole back side of the body.

Deeply resting on the earth.

And now awareness ascends into the front hemisphere of the body.

And now from the center of the forehead all the way down.

The front side body to the hips of the toes.

Loving awareness spreading throughout the whole front side of the body.

The whole body now.

Bathed in a field of unconditional love.

As if being held by something vast.

Loving awareness spreading throughout the whole body.

You are resting beneath a soft radiant sky at twilight.

A gentle warmth gathers at the center of your chest.

Like a soft glowing light.

Feel this warmth.

This radiance emanating from the center of your chest.

From the space of the heart.

With each breath this light expands.

Filling your chest.

Eventually radiating beyond the confines of the body.

Radiating out from the center of your chest.

Out and into space.

Love to be bathed in a field of light.

Unconditional love.

As if being held by something vast.

You may imagine sending this warmth that expands throughout your body.

To someone you love.

Someone in your life.

Who brings you so much joy.

So much love.

And then welcoming this light and energy to circle back home to you.

Back home and into your heart.

Until the field becomes boundless.

Love is everywhere.

Like air.

Let it flow in you.

Let it hold you.

Let it fill you.

Soften you.

And remind you.

You are already whole.

Let yourself dissolve completely.

Into a field of abiding awareness.

Awareness that's already here.

Awareness that is everywhere.

Eternal awareness.

Like a drop of water into the ocean.

Let yourself dissolve.

Completely.

Resting so deeply.

It is time to recall your Sankalpa.

I am worthy of love.

Exactly as I am.

I rest in the radiance of compassion.

Love to be bathed in a field of love.

Love flows through me.

And from me.

Mentally repeat your Sankalpa now.

Three times.

Planting it like a seed.

Into the garden of the subconscious mind.

Slowly now bring awareness back down and into the body.

Begin to sense the earth beneath the body.

Notice the body resting on the earth.

Notice the volume of space taken up by the body.

Notice the breath of the breath.

And slowly start to bring awareness into the fingers.

Into the toes.

As you feel ready.

Begin to gently wiggle the fingers and the toes.

Begin to amplify the breath by a few degrees.

Slowly starting to bring gentle movements back into the body.

Starting to gather a sense of the room around you.

Where you are in the room.

And when you feel ready release the three golden rings of light.

From left to right to left side body.

Expanding your awareness now to welcome in sounds.

You might reach the arms up overhead.

Find a nice long stretch through the body.

You might release a moan,

A groan,

A sigh,

A yawn.

Bend the knees and roll over onto one side.

Taking a few breaths here now to integrate.

To reflect upon your journey.

To hold the wisdom of your sankalpa deep in the heart.

To observe the relaxation you may have cultivated in your practice today.

To see how long this feeling tone lasts.

Take all the time that you need.

May you take this love and light with you now.

For this practice has a ripple effect.

And will touch the hearts of all that you meet.

May it have a global impact.

You may choose to press yourself up to a seated position.

And bring the hands to the heart palm to palm.

Extending gratitude to all of our teachers.

Past,

Present,

And future.

To a lineage of realized beings who have shared these practices,

These ancient teachings with us over time.

So that we may experience them here today.

Thank you.

May you all be happy,

Healthy,

And blissful.

Peaceful and free.

From my heart to yours.

Namaste.