Welcome to this heart opening yoga nidra.
Find a comfortable position lying or sitting and rest in a way that feels deeply supportive for your body.
Let your legs be heavy,
Your belly soft,
Your jaw relaxed.
Give yourself full permission to rest.
This is your time to come home to yourself.
Take a slow inhale and a gentle exhale.
Let the whole weight of your body be held.
As you settle allow an intention to arise.
Maybe a whisper of what your heart is longing for.
It could be a word,
A feeling,
A simple desire for openness or ease.
Let it be effortless.
Hold it lightly like a bird resting in your hands.
Now we soften the thinking mind by moving awareness through the body.
There is nothing to do,
Only notice.
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the right hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Right side of the chest,
Waist,
Hip,
Leg,
Shin,
Ankle,
Top of the foot,
Sole of the foot,
Right big toe,
Second toe,
Third,
Fourth,
Little toe,
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the left hand,
Back of the hand,
Wrist,
Elbow,
Upper arm,
Shoulder,
Left side of the chest,
Waist,
Hip,
Thigh,
Shin,
Ankle,
Top of the foot,
Sole of the foot,
Left big toe,
Right big toe,
Second toe,
Third,
Little toe,
Back of the body,
Back of the head,
Shoulder blades,
Ribs,
Front of the body,
Forehead,
Eyebrows,
Eye,
Nose,
Throat,
Whole body,
Your whole body,
Your whole body resting.
Bring your attention now to the space of your heart,
Not just the physical heart alone,
But the spacious,
Luminous centre behind the breastbone.
Bring your attention now to the space of your heart,
Imagine your breath flowing directly in and out of your heart,
Smooth,
Steady,
Unhurried.
Inhale into the heart for a count of four,
Exhale from the heart for a count of six,
Softening the nervous system,
Inviting emotional ease.
Let your breath be like a warm tide moving through your chest.
Now imagine a gentle glow in the centre of your heart,
A soft,
Warm light,
Like sunrise behind your ribs.
And with every inhale,
This light expands.
With every exhale,
It settles deeper into you.
Feel it warming the front of your heart,
The sides,
The back of your body,
Like a soft embrace from within.
Imagine this light dissolving any tension,
Not forcing,
Only melting what is ready to soften.
Let this heart light grow until it fills your entire chest,
Radiant,
Warm,
Spacious.
Imagine standing at the doorway of your heart,
A place of truth,
Tenderness,
And ancient wisdom.
The door may be open,
It may be half open,
It may even be closed,
Whatever is right for you.
Approach this doorway with kindness,
Place your hand on it,
Feel its warmth,
Feel its texture,
Its age,
Its beauty.
And when it feels right,
Let the door open just a little more,
Only as much as is comfortable.
Behind it,
You sense a vast field of love,
That has always lived inside you.
Step into it,
Rest in it,
Let yourself be held by your own heart.
There is nothing you need to change,
Nothing you need to heal,
You are enough in this very moment.
You are already whole,
Already love.
Let these words wash over you,
Take the ones that resonate,
And let the others float by.
My heart is safe,
My heart is wise.
I trust the rhythm of my own becoming.
I allow love to flow freely through me.
I soften into my own truth.
I am worthy of tenderness.
I am held.
Feel the echo of these words resting in your chest like a blessing,
Returning.
Feel the surface beneath your body,
The breath in your chest,
The temperature of the air,
Take a deep breath in,
Wiggle your fingers and toes,
Rotate your wrists and ankles,
Take a big stretch,
And when you are ready,
Opening your eyes,
Gather your intentions and once more,
Let it anchor into you like a seed.
May your heart stay soft,
May your nervous system stay steady,
May you walk through your day held from within.
Thank you.
