Yoga Nidra For Self Love

Welcome to your practice of yoga nidra where you get to explore this boundless state between sleep and wakefulness.

My name is Megan and I'm thrilled to be your guide on this magical journey.

Today we'll keep our focus on profound self-love.

I chose this focal point because I recognize the importance of caring for myself before I can properly care for others and I want to gently share that reminder with you.

None of us can pour from an empty cup so I encourage you to truly use this time and this space for you.

Okay settle in,

Get super cozy and let's get started.

Come to lie down on a bed or a couch or even the floor.

It is recommended to practice yoga nidra lying on your back.

However what I want most for you is comfort here.

So if you find lying on your side to be more comfortable or bending your knees I want you to go wherever it feels best.

I want you to feel cozy.

You can support your head and neck with a proper pillow or a rolled blanket.

I love bending my knees.

You can actually bend your knees here and place a pillow or a blanket underneath your knees and that'll help you bring some ease to your low back.

And if you're lying on your side you can place a pillow between your knees and that'll give you some back and pelvic support.

You can cover yourself with a blanket here.

Close your eyes and begin to really settle in.

Take a deep breath in and feel your lungs expand and then exhale feel them empty out.

For these first few moments let's spend some time connecting to breath.

Breath is our constant access point to this present moment and it's a direct tether to your body.

Breathing fully is like giving your insides a big warm hug and it's such a simple way to show ourselves and our bodies a bit of self-love.

If you're anything like me as you move through your day your breath is probably fairly passive and in the background.

And that's similar to sometimes how we treat ourselves like passively and in the background.

We're gonna spend a few moments switching that up.

Right now bring yourself and bring your breath to the foreground of your mind.

Notice your breath as it moves in and out of your body.

Feel the touch of your breath to your nostrils.

Feel the coolness of air being pulled in.

Now follow the feeling of your breath as it moves into your nose,

Your sinuses,

The back of your throat,

Down into your lungs.

As you exhale feel a sense of warmth moving through your body and then touching your upper lip.

Imagine flooding the space around your heart with breath.

For a moment in your mind just create this safe open space right within your chest.

Then take a moment to send your lungs a bit of gratitude and allow each breath to become longer than the last.

So continue to breathe slowly,

Easily and naturally.

With every breath you move yourself closer and closer towards relaxation,

Towards ease,

Towards stillness.

As we move deeper into our practice together you can use my voice as a tether to help guide you and keep you on the journey.

At this time we'll ignite our sankalpa.

A sankalpa is a vow or a commitment we make to support our highest truth.

When we utilize the tool of a sankalpa we invite in focus and harmony within the mind and body.

With our sights set on self-love let's keep our sankalpa set on the same sights.

We're just going to keep it pretty simple.

So in your mind repeat after me,

I am becoming the person I want to be.

I am becoming the person I want to be.

I am becoming the person I want to be.

Now we will travel on a journey of sensory awareness throughout your body.

With your eyes closed move your awareness to different places within your body as you hear them named.

In your mind repeat the name of each part to yourself and feel that space within your body.

Do your very best to stay in stillness.

Lift your attention to your right hand thumb.

Second finger.

Third finger.

Fourth finger.

Fifth finger.

The palm of your right hand.

The back of your hand.

Your right wrist.

Forearm.

Elbow.

Upper arm.

Your right shoulder.

Armpit.

Waist.

Your right hip.

Thigh.

Knee.

Calf.

Your right ankle.

Heel.

Pole of your right foot.

Top of your right foot.

Your right big toe.

Second toe.

Third toe.

Fifth toe.

Your right fifth toe.

Now bring your attention to your left hand thumb.

The second finger.

Third finger.

Fourth finger.

Fifth finger.

The palm of your left hand.

The back of your left hand.

Your wrist.

Forearm.

Elbow.

Upper arm.

Your left shoulder.

Armpit.

Waist.

Hip.

Your left thigh.

Knee.

Calf.

Left ankle.

Heel.

The sole of your left foot.

The top of your left foot.

Your left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Now,

Bring your awareness to the back of your body.

Your right heel.

Your left heel.

Right calf.

Left calf.

Back of your right knee.

Back of your left knee.

Right thigh.

Left thigh.

Right buttock.

Left buttock.

Your lower back.

Middle back.

Your upper back.

Your entire spine.

Right shoulder blade.

Left shoulder blade.

Back of your neck.

Back of your head.

The very,

Very top of your head.

Your forehead.

Your right temple.

Left temple.

Right ear.

Left ear.

Right eyebrow.

Left eyebrow.

The space between both of your eyebrows.

Your right eye.

Your left eye.

Right nostril.

Left nostril.

Right cheek.

Left cheek.

Upper lip.

Lower lip.

Both of your lips together.

Your chin.

Your jaw.

Throat.

The right side of your chest.

The left side of your chest.

Your upper abdomen.

Navel.

Lower abdomen.

Your right groin.

Left groin.

Your entire pelvis.

Your whole right leg.

Your whole left leg.

Whole right arm.

Whole left arm.

Your whole face.

Your whole head.

Your whole torso.

Your whole body.

Your whole body.

Your whole body.

Imagine your entire body becoming light.

Completely weightless.

You are so light,

In fact,

That you could float right up towards the ceiling.

Your head is light.

Your limbs are light.

Your torso is light.

Your whole body is light and weightless.

You're rising higher and higher towards the sky.

Imagine your body now becoming heavy.

Almost like it is being slowly filled with soft,

Warm sand or even honey.

And feel this heaviness spread to all parts of your body.

Your head is heavy.

Your limbs are heavy.

Your torso is heavy.

Your whole body is heavy.

And you're becoming just heavier and heavier,

Sinking towards the earth.

With your eyes still closed,

Begin to concentrate on the space in front of your closed eyelids.

I want you to see that space as a gigantic movie screen.

Like it's right in front of you and it's stretching on for miles and miles,

Just as far as you can see.

Now keep your gaze fixed on this,

We're going to call it a mind screen.

And just become aware of any manifestations within it.

So start to notice the colors,

The patterns,

The light.

What you're seeing is a manifestation of your state of mind.

And so I want you to see if you can keep your awareness on the screen without getting attached.

Can you view the screen?

Notice the manifestations.

Notice what's happening.

And simply watch it happen.

So we're going to just do your best to practice the skill of detached awareness,

So just pure observation.

I'm going to name a variety of different things somewhat quickly.

And I want you to envision them as best you can.

As I name them,

Allow yourself to simply jump or hop from image to image.

A red desert,

A peacock feather,

A good night's rest,

A full moon,

Your reflection in a mirror,

A foggy morning,

Sun shining overhead,

A bouquet of flowers,

A very tall tree,

Cool clear water,

Receiving help from others,

Laughing with friends,

A relaxing afternoon,

A warm embrace,

A vibrant sunset,

Taking a deep breath,

The sound of my voice,

Your body lying on the floor.

Now it is time to bring our sankalpa back into focus.

In your mind,

Repeat after me,

I am becoming the person I want to be.

I am becoming the person I want to be.

I am becoming the person I want to be.

Very,

Very slowly bring your awareness back to your breath.

Take a deep,

Deep breath in,

A deep breath out.

Feel yourself lying heavy on the earth.

Your entire body is relaxed and at ease.

Don't get present to the container of your skin,

Clothes,

And maybe even a blanket touching you.

Keep your eyes closed just for a moment more and take some time just to feel your body.

Notice the back,

The front.

Feel your toes,

Your feet.

Notice any heaviness.

And then without opening your eyes,

Begin to visualize the room you are in.

Imagine where you are in the room and see in your mind what surrounds you.

And then just stay here until you feel complete and you feel ready to move.

And as you feel ready,

Very,

Very slowly begin to bring movement to your hands,

Movement to your feet.

Take a deep breath in,

Deep breath out.

And both of your knees and carefully roll to your right side,

Then pause right here.

Give yourself time to return,

Slow and steady.

And then as you feel complete here,

Use your hands as a way to press up to a comfortable seated position.

And then once you're seated,

Lift your hands to heart center in a prayer-like position and just close your eyes.

Ground yourself back into your breath.

Feel your heart beating for you.

Feel it working to keep you alive.

Feel it supporting you.

Let's close this practice with breath.

Take a deep breath in,

Big empty breath out.

Your practice of yoga nidra is now complete.

May you enjoy the rest of your day.

Namaste.