Hi,
This is Anna and welcome to today's Yoga Nidra practice.
Yoga Nidra is a form of deep relaxation and meditation where you stay fully conscious while your body and mind relax.
And today's practice is specially designed to help if your heart is aching.
So make yourself comfortable and we'll begin.
Find a position that feels supportive and allow your body to fully relax into the ground beneath you.
Take a moment to soften your jaw,
Relax your shoulders,
And let the weight of your body be held.
There's nothing you need to do now,
Simply rest and allow this time for yourself.
Let's take a couple of deep breaths in through the nose and releasing out through the mouth.
Take a nice deep breath.
In this practice,
We'll invite gentle healing for the heart.
If you'd like,
Silently repeat an intention now,
Your sankalpa,
Such as,
I am open to healing,
I am held in love.
Or create one of your own,
Whatever feels right.
Speak parts of your body,
Take your awareness to that part.
Bring your awareness now to your right hand.
All the fingers.
The palm of your right hand.
The whole left arm.
Right foot.
The sole of the right foot.
Heel.
Sense the whole right leg.
Awareness to the left foot.
The sole of the left foot.
Heel.
Now feel into the back.
Spine.
Shoulder blades.
The back of your head.
To the front.
Your chest.
Belly.
Bring your awareness to your heart centre.
Awareness in your heart space.
Sense the whole body resting as one.
Feel your body filled with calmness.
Filled with love.
Notice your natural breath,
No need to change it.
Feel the breath moving in and out of your heart space.
Imagine each inhale creating spaciousness.
And each exhale softening.
Releasing.
If it feels helpful place a hand over your heart and sense the gentle rise and fall beneath your palm.
Now bring your gentle awareness to your heart.
You may sense it as warmth,
Light or simply the beating presence within you.
If your heart feels heavy or tender allow it to be exactly as it is.
No pushing away.
No forcing.
Imagine now a soft pink light surrounding your heart.
This light is warm,
Comforting,
Safe.
And with every inhale the light grows brighter and steadier.
And with every exhale it carries away some heaviness,
Some grief,
Some sorrow,
Dissolving them into space.
If images,
Memories or feelings arise allow them to float through like clouds while the pink light continues to hold you.
And silently repeat to yourself,
I am not alone.
I am loved.
Healing is possible.
Return gently to your intention from the beginning.
Let the words be absorbed in your whole being.
I am open to healing.
I am held in love.
Begin to bring awareness back to your body.
You are supported and safe.
Notice the ground beneath you.
Hear the sounds around you.
Feel the rhythm of your breath.
And when you are ready gently wiggle your fingers and toes Circle your feet and wrists bringing yourself back to this present moment.
Take your time to open your eyes and carry this sense of softness and support with you.
Your practice today is complete.
Thank you.
