Journey To The Heart – 20 Minute Healing Yoga Nidra

Hello and welcome to Rest and Reset Studio Yoga Nidra Journey with me,

Julia King.

Be sure to have everything you need for the right body temperature.

Perhaps a blanket,

Not to get too cool,

To not be too warm.

Be ready to lie down on the floor or your mat.

Perhaps sit up if you need to sit up.

Find yourself getting your last moments of discomfort out.

Wiggle yourself in to your space.

Go to your heart and ask,

What is my heart's desire?

What is my heart's desire?

Maybe you do not know.

And perhaps it's to even know what it is.

Whatever you have come up with,

Create a statement that affirms that it has already happened.

Such as,

I flow through life with calm and peace or anything else.

Repeat this statement,

This sankalpa,

Three times.

You're planting a seed into your subconscious.

Three times,

Repeat it.

Let your attention come and go and always remind yourself,

I am here,

I am awake,

I am aware in Yoga Nidra.

However,

If you do fall asleep,

Just know you probably needed that.

And also,

If you feel like you didn't hit any sort of zone that you might feel you need to,

Just know that you have come to a place of rest and it really is the next best thing.

Now,

Notice your entire back body,

Every part of your body that faces the ground.

Now notice every part of your body that faces the sky.

Become aware of your lips without moving them.

Every body part,

Keep it still.

Aware of your lips.

And notice the skin on your face.

Your eyelids,

Your eyeballs behind your eyes.

And notice the ears,

Hearing in your left ear,

Hearing in your right ear,

Hearing in both ears.

Notice the back of the head,

The part of the head that is touching the ground.

Notice the top of the head,

The crown of your head.

Back to your forehead,

Down to your lips.

And feel your teeth and gums.

Feel underneath your tongue,

The tongue itself,

The whole inside of your mouth.

Notice your throat again.

And imagine all 10 fingers,

All 10 fingers alive.

Bring your awareness just to your palms.

And now notice both palms and all fingers,

Vibrant,

Glowing.

Feel your lower arms,

Upper arms.

Back to your throat.

Notice your back,

Your upper back,

Lower back,

Chest,

Belly.

Notice that whole tube of your torso leading down to your buttocks.

And the bowl of your pelvis.

Feel your pelvis.

Notice buttocks.

Feel your thighs.

The top of the thighs.

The part of the thighs that face the sky.

Notice the back of the thighs.

The part of the thighs that face the ground.

Feel inside your upper legs,

Aware,

Open tubes.

And notice your knees.

Behind your knees.

Aware of shins and calves.

Aware of the tubes of your lower legs gliding down to all 10 toes.

Even if you can't feel them,

Just know they're there,

All 10 toes.

Aware of the soles of your feet.

The tops of your feet.

Feel both feet,

Full,

Radiant.

Become aware of the whole back of your body again.

Notice the parts of the body that touch the ground.

Notice the parts of the body that face the ground,

But don't touch it.

And feel your whole back body.

Feel your whole front body.

Whole front body.

Feel the space in the middle where they meet.

And now become aware of your breath.

With each inhale,

Say,

I inhale.

With each exhale,

Say,

I exhale.

At your own pace,

Your inhales,

Say,

I inhale.

And your exhales,

Say,

I exhale.

Imagine you're a part of the tide rising.

With each inhale,

A wave is arriving through you.

All the way from your feet,

Through your body,

And above your head.

Each exhale is a wave receding from the top of your head,

Down through your body,

Out through your feet.

Each inhale,

The wave comes through and in and up.

And each exhale,

The wave recedes back in the opposite direction.

Continue at your own pace.

Imagine with each breath inside your body,

Space is expanding inside and all around you.

With each exhale,

Notice contraction,

Space contracting from outside to inside and all around.

With each inhale,

Notice space expanding.

And with each exhale,

Notice all of this space contracting.

Go back and forth at your own pace.

Become aware of your body temperature.

Now feel a soft warmth spreading through the body,

Becoming warmer,

And now very hot.

Now notice the coolness of the air around you and in your skin getting cooler,

Cooler,

And so cold.

Imagine becoming warm and hot,

So very hot.

And now imagine feeling the cold,

Coldness all around and within,

Like you're in an ice bath.

Go back and forth from hot to cold at your own pace.

Now feel both at the same time.

Bring to mind in your body and around you the feeling of rough texture.

Imagine lots of bumps and sandpaper skin within and without.

Feeling the roughness of your body and your energy.

Now imagine you are smooth flowing like glass,

Velvet,

Silk,

Energy smooth.

Now go back to the feeling of roughness.

Now bring on the feeling of smoothness.

Now feel both at the same time.

Now go back and forth from rough to smooth at your own pace.

Now feel both at the same time.

Bring to mind the visuals I prompt for you.

No need to be attached if you do it right.

Just imagine the visuals.

Imagine a calm surface of the ocean.

Infinite depth.

Floating in luminous waters.

Gentle breeze.

Spaciousness in all directions.

Quiet ember in the fire.

Imagine that you are located in your brain,

In your mind.

Curious as it becomes more clear.

You notice the elevator doors opening.

You step through the elevator doors.

You turn around and you watch the doors gently close.

Noticing there is a shift in the gravity.

You are slowly floating down your head through your neck.

Slowly down into your heart.

As you land the color green bursts all around you.

A sense of joy comes all around you.

The elevator doors open.

All around you is the color green and pink.

You step out.

The elevator doors close.

The elevator disappears and you feel cozy.

You notice your heart next to you.

You feel camaraderie.

Connection.

In here,

You thank your heart for whispering,

For guiding,

For showing you the way when you might have felt lost,

And for continuing to show you the way even though you might not hear it.

Then your heart shows appreciation for who you are.

And together you join forces and light up.

Noticing this light together,

You send light all the way down through your arms and legs.

Your whole body shines with pink and green and golden white lights.

And you feel like you have arrived in a place of peace and surrender.

And here you notice sparkles of light coming to surround you in this heart space.

And those speckles of light grow and glow more and more,

Bringing you vibrance and healing.

There is one place you feel needs a little extra.

And automatically your heart knows.

And it goes right there,

Concentrated,

Glowing.

And now your time has come to be complete in the knowing that this healing is complete.

At this point,

You say a goodbye to your heart,

But also a hello as you know that you are united together.

And your mind and your heart will work together in unison to guide your very best life and your healing path.

You arrive in the feeling of being in your whole body,

Feeling your body and imagining you're here on your mat,

Lying down or sitting up and start to bring more breath into your body.

You may want to stay here and continue to rest.

But if not,

Wiggle your fingers and toes.

Circle your ankles and your wrists.

From here,

Hug your knees into your chest and just roll over to one side in a gesture of appreciation for the work you did for showing up for you.

Press yourself up to seated place both hands at your heart,

However you want to place them and give your heart a knowing nod.

Thank you for being here.

If this meditation supported you,

I'd be so grateful.

If you tap support the teacher here on inside timer.

Your generosity helps me keep creating free meditations for our community.

Thank you for practicing with me.