Hello and welcome to your yoga nidra practice for self-love.
My name is Victoria and I will be guiding you through this practice today.
So take some time to get your body completely comfortable.
Lying down on your back,
Maybe getting a pillow for underneath your knees,
A light blanket to cover your body,
Maybe even something to cover your eyes.
So getting anything that you may need for support during this time to allow you to feel completely relaxed in your yoga nidra nest.
As you begin to settle into this space of rest,
Welcoming yourself here with three deep cleansing breaths.
Breathing in through your nose and exhale,
Sighing it out to your mouth.
And again,
Deep inhale through your nose.
Exhale,
Sigh it out.
And one more time here at your own pace.
Staying connected to the natural rhythm of your breath,
Allowing your breath to travel deep down into your belly.
The belly expands like a balloon and your entire body softens with each exhale.
If you'd like,
You are welcome to place one hand on your heart,
One hand on your belly to connect to your breath and further bring connection to yourself and your heart.
If you haven't already,
Allowing your eyes to flutter shut or your gaze to soften.
Allow all the little muscles in your face to soften,
Your jaw,
Eyebrows,
Your tongue.
Allow your shoulders to melt into the support of the bed or ground beneath you.
Allow your torso to soften and allow your legs to become heavy and relaxed,
With your feet flopping out to the sides.
Taking another slow breath here and allow this breath to bring a sense of softness throughout your entire body,
For every muscle,
Bone and tissue in your body.
Feel yourself begin to melt and surrender into the support of the earth below you.
Now bring your awareness to the center of your chest where your heart is.
Begin to cultivate a sankalpa.
A sankalpa is a seed or an intention for your practice today.
You might use an intention such as,
I love myself fully and completely,
Or I love myself more and more every day,
Or anything else that resonates and helps you to cultivate more self-love.
Once your sankalpa comes to mind,
Repeating it to yourself three times.
And now sealing your sankalpa into your practice with a full breath in through your nose and a sigh out your mouth.
Breathing life into your intention.
Now start to bring your awareness to the crown of your head.
Maybe imagine a warm golden light beaming out of the crown of your head.
Feel the sensation of this warm light as it starts to relax all the little muscles in your head and your face.
This warm golden light travels down from the crown of your head to the center of your eyebrows.
It rests here for a moment,
Releasing and relaxing any tension in between the eyebrows.
The warm golden light travels to the right eyebrow and the left eyebrow,
The right eye and the left nostril,
The right ear and the left ear,
The right cheek and the left cheek,
The top lip and the bottom lip,
The tongue and the jaw.
The entire face softens and relaxes.
The warm golden light travels to the center of your throat,
Stays here for a moment to clear out any blockages,
Any stagnant,
Stale energy that might be lingering here.
And then the warm golden light travels from your throat to your right shoulder,
The right upper arm,
Right elbow,
Right forearm,
Right wrist,
Right thumb,
Right index finger,
Middle finger,
Ring finger,
Right pinky finger,
The top of the right hand,
The palm of the right hand,
Back to the right wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Center of the throat,
Into the left shoulder,
Left upper arm,
Left elbow,
Left forearm,
Left wrist,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
The top of the left hand,
The palm of the left hand,
Back to the left wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Back into the center of the throat.
The warm golden light travels from the center of your throat down into your heart space,
Filling this area with warmth,
Love,
And peace.
Imagine each deep breath growing this warmth,
Love,
And peace at the center of your chest.
The warmth relaxes the right side of your torso,
And the left side of your torso.
It relaxes the right side of your back,
Where your shoulder blade is,
And the left side of your back and shoulder blade.
The warm light travels from the center of your chest down into your belly button,
And then it travels down into your hips.
It begins to relax the right hip,
The right thigh,
Right knee,
Right shin,
Right ankle,
Right big toe,
Second toe,
Third toe,
Fourth toe,
And the right pinky toe,
The top of the right foot,
The sole of the right foot,
Right ankle,
Calf,
Back of the knee,
Right hamstring,
Right glute.
The golden light travels into the left hip,
Left thigh,
Left knee,
Left shin,
Left ankle,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Left pinky toe,
The top of the left foot,
The sole of the left foot,
Left ankle,
Calf,
Back of the knee,
Left hamstring,
Left glute.
The warm golden light relaxing the entire lower body.
The entire lower body becomes heavy,
Melting down into the earth,
Breathing here,
And allowing your entire body to soften.
Slowly start to bring to mind your sankalpa once again.
Bringing this awareness back into the center of your chest,
The heart center,
Beaming,
Shining,
Radiating this warm,
Golden,
Peaceful light.
With your awareness here in the center of your chest,
Repeating your sankalpa once again,
Three times.
Now,
Slowly starting to deepen your breath,
And begin to breathe in through the nose,
And exhale,
Sigh out the mouth.
Two more times at your own pace.
Keeping your eyes closed,
Very gently begin to brush your thumbs across your four fingers.
Softly begin to roll the ankles and the wrists,
And with your next deep breath in,
A nice full body stretch,
Reawakening,
And slowly rolling over to either side,
And pausing for a moment in this very nurturing position,
A symbolization of rebirth.
As you lie here,
Maybe placing one hand on your heart as a way to thank and honor yourself for making time to nourish your mind,
And nourish your body with rest.
And from here,
Slowly pressing yourself up to a comfortable seat.
Thank you so much for being here with me today,
And I hope the rest of your day is filled with love.
Until next time.
