Welcome to this Yoga Nidra for resting with your heart centre and releasing your being into the numinous heart of love itself.
Let my voice blend with the voice you talk to yourself at its kindest and most tender.
Release your body into the Yoga Nidra pose of Shavasana.
Make whatever adaptions will best support your body.
We are aiming for stillness as this allows your consciousness to become established in yogic sleep but do give yourself full permission to move your body if you feel any discomfort.
Close your eyes if you haven't already and sense the gentle heaviness of your eyelids over them.
Melt your gaze inwards and rest your eyes in the welcoming space inside your head.
Become aware of the presence of yourself.
Stay connected with this witnessing self as you feel the steady rise and fall of your body with your breath.
Now take a slightly deeper breath and on your out breath let your body sink and be fully received by the surface beneath you.
Become aware of the sensations created by the parts of your back body in contact with the surface,
Your heels,
Buttocks,
Backs of hands,
Backs of shoulders and the back of your head.
Let them sink and release and let them be an anchor for your body.
Become very still through your body,
Grounded in the present moment.
Feel the heaviness of gravity in your back body connecting you to the earth somewhere beneath you.
Honour your bond with the earth by feeling your body and the body of the earth as one unified field of energy.
Introduce the sacred seed of Sankalpa,
Your heartfelt intention.
You might already have one,
Or if you would like one for this practice,
You might say to yourself,
I rest in the innate goodness of my heart,
Three times.
Now we begin a rotation of consciousness.
As you listen to the guidance,
Let your awareness flow effortlessly from one part of your body to the next.
Sense each part with appreciation as if you are visiting with an old friend.
The crown of your head,
Right eyebrow,
Left eyebrow.
Point between your eyebrows,
Feel gentle illumination here.
Right eye and eye socket,
Left eye and eye socket.
Feel gentle pressure and release at both your temples.
Right cheekbone,
Small muscles in the right cheek softening into your right jawbone.
Left cheekbone,
The small muscles in your left cheek softening into your left jawbone.
Right ear,
Left ear,
Deep inside where your right and left inner ears meet.
Right nose,
Tip of nose,
Inner space of nose,
Mouth resting in serenity.
Sensations in your chin,
Front of throat,
Right ball and socket of your shoulder joint,
Right elbow joint.
From here,
Feel the aliveness of sensations in your whole right hand,
Right wrist joint on the outside,
Right hand thumb,
Thumb and fingers together,
Centre of palm,
Inside right arm,
Inside right shoulder,
Right collarbone,
Throat centre,
Left ball and socket shoulder joint,
Left elbow joint.
From here,
Notice the aliveness of sensations in the whole left hand,
Left wrist joint on the outside,
Left hand thumb,
Thumb and fingers together,
Left palm,
Centre of palm,
Inside left arm,
Inside left shoulder joint,
Left collarbone,
Back to the throat centre.
Sensations in the throat centre,
Upper chest,
Deep into the heart centre,
Rest in the warm glow of your heart's love,
Right ribs,
Left ribs,
Stomach,
Navel centre,
Abdomen,
Pelvis relaxed and open,
Right hip,
Release any tightness and invite ease,
Left hip,
Release any tightness and invite ease,
Whole right leg and foot together,
Whole left leg and foot together,
Both legs and feet together,
Whole front body from crown to feet,
Whole body one field of energy,
Whole body one field of energy,
Whole body one field of energy.
Connect to the presence of your breath from inside your unified state of yogic sleep.
Notice small movements in your body created by the ebb and flow of your breathing.
Imagine your in-breath suffused with the life-giving energy of prana like a stream of nectar.
Feel as if you are breathing this nectar into your lungs and throat.
Imagine your nectar and breath filling the inside of your head with fresh revitalising light.
Imagine every exhale flowing out and around you,
Taking carbon dioxide from the trees and plants.
Now affirm to yourself the next stage of your journey,
Integration of opposites.
With your eyes still closed,
Sense your physical surroundings,
The atmosphere in the room,
The air on your skin.
Bring your attention inward,
Feel the warmth and comfort of your inner body.
Realise the profound truth that you are both the vast loving universe outside and the comforting space,
The temple within.
Invite the boundaries between outer and inner worlds to dissolve.
Feel the unity of outer and inner sinking into your being.
Now welcome the qualities of presence and openness.
Feel presence already in your body.
Sense that your deep self is always fully present.
Now move your awareness into your heart centre.
Invite openness.
Imagine your openness as a wide luminous doorway,
Inviting new experiences,
Feelings and insights to flow into your heart effortlessly.
Feel the wholeness of presence and openness.
If it feels natural for you,
Place your hands on your chest above your heart to give yourself the feeling of lovingly holding yourself and connecting with your heart centre.
Let yourself sink into the innate goodness of your heart.
Rest here knowing that you can trust your heart in a deeper way and you can trust your thoughts about yourself.
Your heart is your sacred sanctuary.
Here you no longer have to rely on yourself alone.
Your heart wants the best for you in all your life circumstances.
Imagine your heart as a soft luminous moon deep inside your breastbone.
Feel how the sacred mystery of infinite love is not separate from you but intimately present.
This love already flows within you.
Witness your individual heart essence awaken to eternal love.
Become aware that you are deeply loved,
Eternally whole.
Very gently and gradually start to bring your awareness back up to the surface and into the physical sensations of your body and the room.
Feel the texture of your clothes,
The air on your skin and slowly bring small movements into your fingers and toes.
Stretch gently in whatever ways you need to and perhaps continue to lie on your back or roll onto your side if you aren't already there and simply rest with the afterglow of what you have experienced for as long as feels right for you.
