Welcome to this yoga nidra for radical self-acceptance.
Allow your body to settle.
Be passive.
Your body knows how to get comfortable and rest.
Allow it to guide you in finding that comfort.
Know that if you need to,
You can move and adjust for ease.
Adjust as you go.
Declare I'm awake and aware of my experience of yoga nidra.
Draw awareness to the heart.
Rest in the center of the heart and notice what welcomes you.
State your sankalpa three times with your inner voice.
A sankalpa is a statement of intention or deep resolve.
It honors a sense of longing or wish that you hold in your heart.
The sankalpa is said in the positive,
As though fully true right now in this moment.
Listen deeply and pause after each statement to feel the resonance of those words inside your body.
Let go of the words and allow them to find a place to settle and rest inside the body,
Just where they need to be.
Feel your whole body supported,
Lying on your back or side,
Sitting in a chair.
Notice what is beneath your body giving you support.
Become aware.
We'll now take a tour of the landscape of the body.
Focus on sensation as you land your awareness on each point on the map of the body.
As you rest for a moment in the space of each point,
Find its center and feel how your presence invites a nurturing to that part of the body.
Bring your attention to the left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Spaces between the fingers,
Back of the hand,
Palm of the hand,
Heart of the hand,
The whole left arm,
Shoulder,
Armpit,
Left ribs,
Waist,
Hip,
The whole left leg,
The inside and the outside of the ankle together,
Top of the foot,
Sole of the foot,
Toes of the left foot,
Spaces between the toes,
Left side of the body nurtured with your presence.
Bring your attention to the right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Spaces between the fingers,
Back of the hand,
Palm of the hand,
Heart of the hand,
The whole right arm,
Shoulder,
Armpit,
Right ribs,
Waist,
Hip,
The whole right leg,
Inner and outer ankle together,
Top of the foot,
Sole of the foot,
Right foot,
Toes,
Spaces between the toes,
The right side of the body nurtured with your presence.
Take awareness to the top of the head,
The forehead,
Space between the eyebrows,
Muscles around the left eye,
The whole left eye,
Muscles around the right eye,
The whole right eye,
Both eyes together.
Feel breath moving in and out of the nose,
Both upper and lower lip,
Teeth,
Gums,
A soft space between the upper and lower teeth.
Fill your tongue with your presence and feel it melt and feel the lower palate.
Draw attention to where the tip of your tongue is resting inside the mouth,
The whole inside of the mouth,
Pulsing with aliveness,
Both ears,
The left side of the face softening down to the left,
The right side of the face softening down to the right.
Take attention to the left side of the brain,
The right side of the brain,
The center of the brain.
Take attention to the back of the brain,
Quiet and dark,
Front and back of the neck together,
Center of the throat,
Front and back of the torso together,
Space of the heart,
Left lung,
Right lung,
Heart and lungs together,
The center of the diaphragm,
The heart of the belly,
The heart of the pelvis,
The whole inside and surface area of the torso nurtured with your presence,
The whole left side of the body softening down to the left,
The whole right side of the body softening down to the right,
Center of the body where the left and the right sides come together.
Take attention to the home of joy in your body,
Like a wellspring or source.
Feel joy.
Rest here,
Allowing joy to pour out and fill your being.
Feel your breath in the left nostril,
The lunar cooling nostril.
Feel how breath enters the left nostril and swirls to fill your whole body with cooling,
Quiet,
Lunar energy.
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Feel your breath in the right nostril,
The solar warming nostril.
Feel how breath enters the right nostril to fill the whole body with a warming,
Bright solar energy.
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L ler And a sir I invite you now to awaken the imagination.
Come to remember a way that you have recently nurtured your own inner goodness in this last period of your life.
One situation.
One simple act.
This can have been a meditation,
A walk,
Time for art,
Time out in nature.
Any act of kindness to self which resulted in you creating a deeper sense of presence within yourself.
Using your imagination,
Recreate the event,
The scene.
First notice with your eyes.
Where are you?
What can you see here?
Notice shapes,
Colors,
Objects,
People perhaps,
Around you.
Open your ears.
Listen to the sounds of this space.
What can you hear?
Open your nose.
What perfumes and smells can you receive from the air around you?
Notice if there are any tastes associated with being in this space.
Any tastes residing inside your mouth here.
Finally,
Open the receptivity on your skin.
Notice the air touching your skin.
Notice any temperatures that you can register and feel.
Notice the textures on your skin and how they feel.
What clothing you're wearing.
What is touching your skin.
Notice how your feet feel here.
Notice how your hands feel.
What emotions are present as a result of this nurturing?
Receive all over again the nurturance and care of that deep act of kindness for your own inner goodness.
Declare I'm awake and aware of my experience of yoga nidra.
Become aware that you are the creator of this recent moment of self-nurturing.
You are the something bigger that has created the scene.
The something bigger that is powering the imagination to reproduce that event in time.
And that is you.
It isn't your body,
Nor your brain,
Nor your labels or names which you are called.
It's much more spacious.
Allow coming to this realization to let your body dissolve away.
Trust that it is perfectly safe to do this.
You are supported and safe.
Allow yourself to dissolve into the vast openness of loving awareness.
Infinite with potential and possibility.
Full of positivity and love.
Rest here in beingness.
You are everywhere.
Rest in your true nature.
Come back to your breath.
As you do this,
Feel your body coming back together as a physical body.
Take a deep inhale and feel how the earth below you rises up offering her support.
Exhale slowly receiving that support.
Using your inner voice,
State your Sancalpa again three times.
Listen with quiet reverence.
Let the words settle into the body.
Enjoy the silence between and after the words as much as the words themselves.
Invite some movement into your fingers and toes as you let those words of your Sancalpa settle inside the body.
Notice how this feels to move your body again.
Very slowly roll your body to one side and resettle all over again on the side body or sit a bit taller in your chair if you've been seated.
Make yourself comfortable all over again.
A small pause in the process of awakening.
Invite some caring nurturance into the shape of your body here in the form of a soft breath.
As you're ready,
Rise up into whatever comes after this moment.
I thank you for your practice today.
