Hi,
This is Janae and welcome to Yoga Nidra,
Embodiment of the Heart.
Find a comfortable place where you can lay down and settle your body comfortably.
This might be on a yoga mat,
Couch,
Or even your bed.
Take a moment or two to grab a blanket,
A pillow,
Or anything else that will give your body the support that it needs.
As you settle in,
Soften or close your eyes as you intentionally let go of your to-do list.
Allow distractions to fade into the background and invite your muscles and bones to let go,
To let go into softness.
Melt into the earth,
Into a place of being,
And readjust that which needs adjusting and connect with that familiar feeling of your breath.
As you breathe in and out,
Think about all of the ways your body is taking care of you.
Your heart beating,
Blood flowing,
Breath breathing.
Notice the air you are breathing,
And as your breath flows in and out,
Listen or repeat in your head the intention for today's practice as I bring it in three times.
My body holds my heart in warm embrace.
An embodiment of pulse,
Flow,
And nurture.
My body holds my heart in warm embrace.
An embodiment of pulse,
Flow,
And nurture.
My body holds my heart in warm embrace.
An embodiment of pulse,
Flow,
And nurture.
Bring awareness to the back of your head,
Back of the neck,
Front of the throat,
Chin,
Left side of the jaw,
Right side of the jaw.
Right ear,
All of the outer side of the right ear,
All of the inner workings of the right ear,
The whole right ear.
Left ear,
Shift your awareness to the left ear,
All of the outer side of the left ear,
All of the inner workings of the left ear,
The whole left ear.
Left cheek,
Left cheekbone,
Right cheek,
Right cheekbone,
Right eye,
Eyelid,
And lashes.
Left eye,
And lashes.
Left eyebrow,
Right eyebrow,
Bridge of the nose,
Forehead,
Top of the head,
All of the folds of the brain.
Bring your awareness down to the heart,
Deep inside your chest to the heart.
Notice the right side of the heart,
The left side of the heart,
The back of the heart,
The front of the heart.
Bring awareness to your ribcage and your belly.
Bring awareness to your heart center,
Throat center,
Your right shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist.
Inside of the right palm,
Right thumb,
First finger,
Second finger,
Ring finger,
Pinky finger.
Back of the right hand,
Wrist,
Lower arm,
Right elbow,
Upper arm,
Shoulder,
Heart center.
Bring awareness to your left shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist.
Inside of the left palm,
Left thumb,
First finger,
Second finger,
Ring finger,
Pinky finger.
Back of the left hand,
Wrist,
Lower arm,
Left elbow,
Upper arm,
Shoulder,
Heart center.
Bring awareness to your belly,
Both hips,
Both legs,
Both feet,
All of the toes.
Both heels,
Both knees,
Both hips,
Belly,
Heart center.
Feel into the energy of warmth and allow this energy to expand into fullness of body.
Breathe,
Breathe and feel into this warmth.
Full body expansion and fullness.
Warmth swirling around the heart and body.
Feel the energy of the body.
Gentle.
Pull any energy of the mind down into the heart.
Feel the lungs expand and contract with each breath.
Sense the space around your body.
There may be a small space between your body and a blanket or the surface that you are laying on.
Notice that.
There may be a larger space of your body in relation to what is around you in the room.
Be with that.
Feel the weight of your body and heels and breathe.
In your mind's eye,
Visualize the color red.
A blooming flower.
A flame from a candle.
An iron gate.
A heart-shaped rock.
Painted flames.
A golden key.
A gentle stream.
Planks of wood.
The color green.
A butterfly.
Warm clothes from the dryer.
Continue to breathe as I bring in today's intention three times.
My body holds my heart in warm embrace.
An embodiment of pulse,
Flow,
And nurture.
My body holds my heart in warm embrace.
An embodiment of pulse,
Flow,
And nurture.
My body holds my heart in warm embrace.
An embodiment of pulse,
Flow,
And nurture.
On your next breath in,
Make room for the heart to expand.
And as you breathe out,
Let go of the breath with conscious awareness.
Bring awareness to the warmth of your body.
The floor beneath you.
And any props that are supporting you.
This might be the mat,
Bedding,
Or even the sound of where you are.
Bring awareness to your fingers and toes.
And as you bring small,
Slow movement,
Feel your body.
And I invite you to linger here for as long as you would like.
Thank you for practicing with me today.
Namaste.
