Heart Healing Yoga Nidra

Welcome to this practice of Yoga Nidra.

Please settle into a comfortable position,

Lying on your back or on your side,

Or remain seated in the most supportive way possible.

Allow your eyes to gently close,

Taking time to settle into a position that feels just right.

Cover up to be cosy and warm,

As your comfort is essential.

Use an eye pillow over the eyes if you like,

To aid your inward moving focus.

Arrange yourself so you may drop into a deep sense of comfort,

Trust and letting go,

Settling in fully.

As you soften into the earth beneath you,

Let your whole body drop into the embrace of the earth.

Know that you are welcome here,

In this space,

On this land,

Fully welcome,

And whatever arises within,

Be it sensation,

Feelings,

Emotions,

Thoughts,

Desires,

Images,

Or if any distractions arise from the outside,

Allow it to all be here with a sense of welcoming,

An invitation to move you more deeply within,

Knowing all along that you are held here in a safe space and within the state of awareness that is Yoga Nidra.

Give yourself full permission to simply move through this practice in any way that feels good for you.

There are no pressures,

No demands placed on you to be any other way than who you truly are.

This practice is to fully support your body's deepest healing wisdom.

Allow all expression from your face to fade away,

Tiny muscles around the eyes and mouth,

Cheeks softening,

Sliding down towards the earth,

Softening the jaw,

Letting the tongue rest in the mouth as your face lets go.

Notice how your whole body responds.

Let's take a full breath in together.

With sound,

Releasing out.

Whatever sound emerges,

Letting go fully.

Inhale and release.

And again,

Inhale and release with sound.

Feel yourself beginning to enter a deeper level of stillness as we enter this Yoga Nidra.

Simply allow your body to respond non-mentally and directly to my words without any interference from the mind.

Now shifting from thinking and doing to feeling and being.

Now take a deep breath in through the nose,

Hold for a moment,

Let a bit of tension build,

Then let go into the earth beneath you with a long,

Outgoing sigh.

Let's repeat this.

Take a deep breath in through the nose,

Hold for a moment,

Let the tension build,

And then let go into the earth beneath you with a long,

Outgoing sigh.

Within the safety and protection of the potent space that is Yoga Nidra,

We will now invite your attention towards an intention for this practice.

This is a way of being born of your heart.

This is a wish for yourself that aligns with your heart's deepest yearning or desire.

Stated in simple words in the present tense,

You can use your own intention,

Repeating it to yourself silently.

Allow it to invoke a feeling,

An image,

Or felt sense that deeply resonates,

Or you can simply trust in your own soul's wisdom that it already knows the way.

As we enter a quieter state of being,

Sense into your own inner sanctuary.

This is an inner landscape that invokes a sense of peace and calm,

Sensing yourself safe and protected.

Take a moment to ask yourself what is needed to invite a deeper sense of felt safety.

Is it in a place of nature or a safe,

Cozy room?

Perhaps invite an animal or a power animal,

A loved one or a wise one,

Or an element of nature like a plant or a tree,

Or something else like a magical object,

Or a special connection with the angelic realms.

Just notice what shows up.

Let a sense of protection and peace echo through your whole being,

Feeling through bodily sensations what it is to feel safe and at peace,

Knowing that here you can never be touched by any outside forces,

Know that you are held safely here.

Feel how you are surrounded and protected in this place where you can rest deeply.

Know that you can return to this inner sanctuary anytime you want,

And at a moment's notice that it is always there for you.

We will now explore the body by rotating awareness throughout it.

As I name a part of your body,

Allow your attention to follow the sound of my voice as I guide you from point to point,

Remaining in non-doing,

Silent awareness.

Let your attention follow my words and bring each part alive with your felt sense.

Eyebrow centre,

Pits of throat,

Right shoulder,

Right elbow,

Right wrist,

Fingers,

Thumb,

Number 2,

3,

4,

5,

Right wrist,

Right elbow,

Right shoulder,

Pits of throat,

Left shoulder,

Left elbow,

Left wrist,

Fingers,

Thumb,

Finger,

2,

3,

4,

5,

Left wrist,

Left elbow,

Left shoulder,

Pits of throat,

Middle of chest,

Right chest,

Middle chest,

Left chest,

Middle chest,

Right chest,

Navel point,

Pubic bone,

Right hip,

Knee,

Ankle,

Toes,

Big toe,

Number 2,

Number 3,

Number 4,

5th toe,

Right ankle,

Knee,

Hip,

Pubic bone,

Left hip,

Knee,

Ankle,

Toes,

Big toe,

2,

3,

4,

5th toe,

Left ankle,

Knee,

Hip,

Pubic bone,

Navel point,

Middle of chest,

Pit of throat,

Eyebrow centre,

Whole right leg,

Whole left leg,

Whole right arm,

Whole left arm,

Whole head,

Whole torso,

Whole body,

Whole body,

And again,

Mouth,

Ears,

Nose,

Eyes,

Face,

Whole head,

Shoulders,

Hands,

Torso,

Pelvis,

Legs,

Whole body,

Whole body.

Now become aware of the body breathing,

The flow of the breath as sensation in the nostrils,

The belly gently rising as breath flows in and releasing as breath flows out.

No need to change anything.

The body breathing naturally and rhythmically.

In breath,

Belly rising,

Out breath,

Belly releasing,

The body breathing itself.

Gently bring attention to the left nostril,

Feeling the air entering and leaving the left nostril.

You are of course breathing through both nostrils but the focus of your attention is totally absorbed in the left nostril.

Now bring your attention to the right nostril.

Again,

You are breathing through both nostrils but you are absorbed in the sensation in the right nostril.

Feeling the air moving in and out of the right nostril.

Now move attention back to the left nostril and expand your attention so that you are aware of the entire left side of your body.

Sensation that is the left side of the body from the head to fingertips and toes,

Front and backside,

Inside and outside.

Sensing and exploring only the left side of the body while breathing through the left nostril.

Shift your attention over to the right nostril and expand your attention so that you are aware of the entire right side of the body.

Sensation that is the right side of the body from head to fingertips to toes,

Front and backside,

Inside and outside.

Sensing and exploring the right side of the body while breathing through the right nostril.

And begin to alternate your attention from one nostril and one side of the body to the opposite nostril and opposite side of the body.

At the top of each inhalation,

While gently retaining the breath,

Allow all of the sensation to shift across the midline of the body into the opposite side of the body and nostril.

And then exhaling,

Sense this new nostril and side of the body going back and forth at your own breathing speed.

Give up looking with the eyes.

Give up thinking.

Simply noting sensation first in one nostril,

Inside of the body,

And then the other nostril,

Inside of the body.

When you are aware that you have been distracted by a thought,

Gently bring your attention back to the body breathing itself.

Mind alert and attentive to the breath alternating from one nostril to the other,

From one side of the body to the other.

Give time during retention for all of the sensations to completely transition themselves across the midline of the body.

Feel the side of the body completely saturated with sensation before moving into exhaling.

Then continue feeling and exploring sensation on this side of the body during exhalation.

Taking your time.

No way to go.

Just this moment of pure sensing,

Pure perceiving.

And when you are ready,

During retention,

After inhalation,

Shift your attention into both nostrils and sense the entire body simultaneously.

Perceive the entire body breathing itself naturally.

The whole body being breathed naturally and easily.

And be aware of all that's present now in your awareness.

Feeling yourself as the one who is aware of everything that's now present.

Sensing what's present,

Then experiencing yourself dissolving into being the field of awareness in which everything is arising.

In this deep state of awareness,

Allow the following polar experiences and their associations to arise and dissolve.

Simply allowing all experiences to move through without preferences,

Labels or judgment.

By remaining witnessing,

You are releasing your identification with the pre-programmed thoughts and feelings.

Bringing your attention to feelings that may be present throughout the body such as warmth or coolness,

Heaviness or lightness,

Comfort or discomfort.

Allowing them to blossom fully into your body.

And if no feelings are present,

As may happen,

Simply welcome whatever is present.

And if it's helpful,

Locate the opposite of this feeling.

If you're feeling warmth,

Find coolness.

Heaviness,

Find lightness.

Comfort,

Find discomfort.

Welcoming an opposite of feeling fully into the body.

And moving back and forth between these opposites at your own rhythm.

Now welcome both opposites of feeling into the body at the same time.

Without thinking,

Nor analyzing.

Simply experiencing how doing this affects your body and mind.

Perceive how everything is a movement in awareness.

Then dissolve into being unchanging awareness.

In which all the changing sensations are arising and unfolding.

Now bring your attention to an emotion that is present in your body.

Or one that you are working with in your life.

Or recall a memory that invites a particular emotion into your body.

Welcoming the emotion as sensation into your body.

Inviting this emotion to unfold fully as sensation in the body.

And if no emotion is present,

There's no need to make anything happen.

Simply welcome whatever is present.

And if an emotion is present,

Where are you feeling it as sensation in your body?

Allowing it to blossom fully.

While welcoming thoughts,

Images or memories that co-arise with this emotion.

And if it's helpful,

Allow an opposite emotion to emerge.

Perhaps recalling a memory that invites this opposite emotion into your body.

And if an opposite emotion is present,

Where do you experience it as sensation in your body?

Taking your time,

Welcoming this opposite of emotion.

And now moving back and forth several times between opposite emotions.

Experiencing first one,

Then the other.

Sensing how each is experienced in the body.

Now inviting both emotions into your awareness at the same time.

Without thinking.

Simply experiencing how this affects your entire body and mind.

Perceive how everything is a movement in awareness.

Then dissolve into being unchanging awareness.

In which all of the changing sensations are arising and unfolding.

Resting as witnessing awareness.

Allow yourself to receive the following images and experiences.

No need to analyse nor judge.

Remaining unconditionally open and present to all that passes in the field of awareness.

Sunrise over calm seas.

A tiger.

A dark forest.

A bonfire at night.

The full moon.

Walking in a desert.

A temple bell ringing.

And now be still.

Witnessing unattached all that passes.

If nothing appears,

Just be aware of that.

Be totally present.

Resting as awareness.

Drop into this timeless space of the heart.

Where all doing stops.

In this space of integration you are witness to all that is happening.

But doing nothing to make it happen.

Hand over all fear,

Apprehension and anxiety about all that you want to change,

Control and manage.

Let go of all doing.

Enter the sanctuary of silence.

You have entered the domain of grace.

Here your intention and affirmations are actualised and fulfilled with ease and effortlessness.

For example,

I let go of that which I cannot control.

I do my best and let go.

I allow that which is coming to come.

I allow that which is going to go.

I am at peace with myself as I am and the world as it is.

As I care for myself,

I care for others.

I allow my body to create a profound healing shift now.

I experience infinite potential unfolding within me.

I am open to receiving divine guidance.

Let your awareness rest back in the space of the heart.

With each breath,

Breathe into the heart with a growing feeling of love,

Joy and appreciation.

Sense an inner smile radiating from the heart space.

Perhaps it's helpful to call upon a memory of someone or a beloved animal or a situation that brings about a great sense of joy and appreciation.

Allow this inner smile to radiate a sense of joy and love.

Expanding in great care.

Feel your heart connecting with everyone here.

Then to your own loved ones.

Then sense your heart connecting with beings across the planet.

Broadcasting love and compassion into the energetic field.

Strengthening the vibration of unity and cooperation.

Thereby reducing collective stress and suffering.

Slowly sense yourself rising to the surface of waking awareness.

Become aware of your body resting on the ground beneath you.

Sense the rise and fall of your breath.

Feel the air gentle on your skin.

Notice the quality of your thoughts.

Observe how soft and quiet they are.

Bring a deep sense of peace and care with you as you transition into your eyes open state of awareness.

Then gently turn onto your side.

Perhaps curl into a fetal position.

Feeling calm and comfort as you ease back to your eyes open state of consciousness.

Bring your intention back into awareness again.

Repeat it silently to yourself three times.

This way of being born of your heart.

Feel it echo through your whole body.

Or simply trusting your heart and soul's deepest knowing.

Now feel free to gently move and stretch and yawn in your own time.

And to slowly begin to sit up with your eyes remaining closed.

Slowly,

Whenever you are ready,

While opening your eyes.

Allow your soft gaze to gently rest on anything that brings a sense of pleasure and delight.

Let that sense of feeling good reverberate through your whole being.

As you gradually open your eyes,

Remain connected to a deep sense of peace.

And contentment.

Slowly move your eyes and head as you orient yourself back to the room.

Sensing your body grounded and connected with the surface and the earth beneath you.

Easing back into your day or evening.

Taking this experience of peace and calm with you.

This practice is now complete.

We come in peace.

We go in peace.

Shanti Shanti Shanti