Hello,
My name is Julie,
And welcome to Yoga Nidra for the Heart and Self-Love.
This practice is best completed laying down in Savasana.
Go ahead and come down onto your back and allow yourself to be completely supported.
You can do this in the bed,
On a yoga mat.
It might also be nice to place something underneath your knees,
Like a bolster,
Rolled-up blanket,
Something to take the pressure off your low back.
You can even come into a reclining position,
Like in a reclining chair.
And seated is welcome as well,
As long as you're able to get completely comfortable.
Take a few moments and make any adjustments that you need to be completely comfortable in this position.
This practice works best if you are able to remain in stillness.
Take a moment to scan your body from head to toe to ensure that you're comfortable enough to remain still.
If you do become uncomfortable during the practice,
You're welcome to make small movements to bring yourself back to comfort.
For the most part,
Try and resolve to stay still.
It is natural for you to float in and out of conscious hearing during this practice.
Understand that whatever your experience is here today is what was meant for you.
There is no wrong way of doing this.
Know that you are in a safe and protected space.
Remain awake by listening to the sound of my voice.
If your mind starts wondering,
That's okay.
Just come back to the sound of my voice if needed.
Say to yourself,
I am practicing yoga nidra.
I am awake and will remain awake until the end of the practice.
I will come out of the practice when guided to do so.
Bring your awareness to the sounds that you can hear in this moment.
See what you can hear without straining.
Begin by focusing on the most distant sounds,
Moving inward from sound to sound without labeling them as you move to the sounds closest to you.
Now move your awareness to the sound of your breath.
Notice the sound as the breath comes in and as the breath moves out.
Begin to visualize yourself in this room without opening your eyes.
Visualize the floor,
The ceiling,
The furniture,
The walls,
The decor.
Visualize your position in the room,
Your body on the mat,
Your hair,
Your face.
Now become aware of your natural breath as it moves in and out of the body without any effort.
Notice the feeling of the breath.
In your head,
Say the following,
I treat myself with love and compassion.
I treat myself with love and compassion.
As you say it this next time,
Visualize a warm glowing light of any color radiating at your heart center.
I treat myself with love and compassion.
Hold this light here as you take three full breaths in and out.
Now we will begin a journey of awareness through the body.
At each point in our journey,
I invite you to move your warm light to that space.
As you listen to the words that I say,
You're also welcome to leave a spot of that warm light at each point in your journey.
Bring your awareness to your left foot.
Guide the attention up your left leg to your left knee.
Moving on up,
Come to the left hip.
Continuing up your left side,
Bring your awareness to the left hand.
Now the left elbow.
Come up to the left shoulder.
Moving across the body,
Come to the right shoulder.
Go down the right arm to the elbow.
And now the right hand.
Shifting our focus from the right hand,
Move from the right hand to the right hip.
Bring awareness down the leg to the right knee.
And now to the right foot.
Shifting our attention once again.
Move your focus behind you to the low part of your back.
Come up your back to your right shoulder blade.
And then move over to the left.
Shift your attention up the neck into the crown of your head.
Bring your attention to the brow center,
The third eye point.
Bringing the attention to rest at the heart center.
Once again,
Visualizing your warm glowing light here.
I treat myself with love and compassion.
Visualize the warm glowing light emanating from your heart space and spreading throughout your whole body.
See your entire body alight with this warm light of love.
Now come back to the feeling of your own breath flowing in and out of your nostrils.
Continuing this awareness of breath,
Become aware of your physical body.
Feel the floor beneath you.
Bring your attention to any point where your body is touching the floor.
Feel the floor beneath you.
Wiggle your fingers,
Your toes.
Move your body instinctively.
Rub the palms of your hands together and create some heat.
Place your palms on your heart.
Right.
And then left.
I treat myself with love and compassion.
Carefully and slowly,
Make your way back up to a comfortable seat.
Rubbing the palms of the hands together again,
Placing them over the heart one more time.
I treat myself with love and compassion.
Om Shanti,
Shanti,
Shanti.
Peace,
Peace.
It is an honor to be of service to you today.
Thank you.
