This yoga nidra is a blend of two Buddhist loving-kindness practices - Metta meditation is where we wish others good, and Tonglen is when we give and receive compassion.  This practice blends both. 

To bring a deeper connection to compassion there is also a heart-light breath and the opposite sensations of kindness and meanness. 

These practices have scientific evidence for their effectiveness on:

• Improved self-compassion
• A deeper sense of calm and reduced stress
• More nurturing relationships
• Reduced physical pain
• An enhanced connection to others, nature and life

A longer version is available for those ready to send love to a challenging person and themself. Please contact me www.nidsnidra.com 

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Much love and light,
Nid