Namaste,
My name is Sarah Dablak and I am so glad you have time to practice this yoga nidra focused on cultivating self-love for your well-being and that I may guide you through this session.
To begin,
Find your yoga nidra nest in a comfortable position lying on your back.
Use a bolster or pillows to support underneath your knees and place a blanket or pillow underneath your head for support.
Find a position where the arms can extend down by your sides,
Palms facing up,
And scan your body to see if there's any final adjustments you need to make where you can stay lying down comfortably in a still position.
Once there,
Close your eyes and allow your body to settle into the support beneath you.
Take a few deep breaths,
Inhaling deeply through the nose and exhaling slowly through the mouth.
Let go of any tension or stress with each exhale.
Now take a few deep breaths,
Inhaling and exhaling through your nose.
With each breath,
Feel your body getting heavier,
Melting into the support beneath you.
Now bring to mind your sankalpa,
A positive affirmation or intention that resonates with self-love.
It could be something like,
I am worthy of love,
I accept myself completely,
Or I am enough.
Repeat your sankalpa silently three times,
Feeling its truth resonate within you.
Now,
Bring your awareness to the point between your eyebrows.
See a rose-colored light at the center of your eyebrows.
At each point that follows,
See a rose-colored light,
A rose-colored light of healing.
Pit of the throat,
Right shoulder,
Right elbow,
Right wrist,
Right pinky finger,
Right ring finger,
Right middle finger,
Right index finger,
Right thumb,
Right wrist,
Right elbow,
Right shoulder,
Pit of the throat,
Left shoulder,
Left elbow,
Left wrist,
Left pinky finger,
Left ring finger,
Left middle finger,
Left index finger,
Left thumb,
Left thumb,
Left wrist,
Left elbow,
Left shoulder,
Center of the throat,
Center of the chest,
Right side of the chest,
Left side of the chest,
Center of the chest,
Navel center,
Pelvic floor,
Right hip,
Right knee,
Right ankle,
Right little toe,
Right fourth toe,
Right third toe,
Right second toe,
Right second toe,
Right big toe,
Right ankle,
Right knee,
Right hip,
Pelvic floor,
Left hip,
Left knee,
Left ankle,
Left little toe,
Left fourth toe,
Left third toe,
Left second toe,
Left big toe,
Left ankle,
Left knee,
Left hip,
Pelvic floor,
Navel center,
See a rose-colored light,
Center of the chest,
Right side of the chest,
Left side of the chest,
Center of the chest,
Center of the throat,
Space between the eyebrows,
Space between the eyebrows.
Sense all of these rose-colored lights that you have placed throughout your body and begin to draw your attention to your breath,
Noticing the natural rhythm of your breathing.
Feel the breath as it enters and leaves your body.
With each inhale,
Imagine breathing in self-love,
Imagine breathing in self-love and acceptance.
With each exhale,
Release any self-judgment or negativity.
Inhale,
Imagine breathing in self-love and acceptance.
Exhaling,
Releasing any self-judgment or negativity.
Imagine yourself standing in a beautiful garden surrounded by vibrant flowers and lush greenery.
The sun is shining and you feel a gentle warm breeze on your skin.
In this garden,
There is a serene,
Clear pool of water.
Walk over to the pool and look into it.
See your reflection looking back at you with love and kindness.
As you gaze into your own eyes,
Feel a deep sense of love and acceptance growing within you.
Imagine this love spreading throughout your entire being,
Filling every cell of your body and reaching out to all of those rose-colored lights.
Know that you are worthy of this love,
Just as you are.
Basking in the sense of love,
Begin to repeat the following affirmations to yourself,
Feeling their truth with each repetition.
I am worthy of love and respect.
I accept myself completely as I am.
I am deserving of all good things.
I am kind and compassionate to myself.
I honor my body,
Mind,
And spirit.
Sustaining the feeling tone of these words,
Bring your awareness to the area of your heart.
Imagine a rose-colored,
Warm,
Radiant light glowing brighter in the center of your chest.
This light represents your self-love.
With each breath,
Feel this light growing brighter and warmer,
Expanding to fill your entire chest.
Let this light of self-love spread throughout your body,
Bringing warmth and comfort.
Slowly begin to bring your awareness back to the present moment.
Feel the support beneath you and become aware of the room around you.
Take a few deep breaths,
Allowing your low belly to naturally rise and fall.
Once your breath has begun to awaken up the body,
Gradually bring movement back to your fingers and your toes.
When you're ready,
Draw your knees to your chest,
Giving them a hug,
And gently rolling on to one side.
You can bring yourself to a seated position.
Place your left hand over your heart and your right hand on top of left,
Being so aware of your heart space and the energy of self-love that you've created.
Take a moment to thank yourself for this practice and for nurturing your self-love.
Remember your sankalpa and carry it with you as you go about your day.
When you're ready,
Gently open your eyes,
Bringing the sense of self-love and acceptance with you.
Namaste.
Thank you for joining.
