In this yoga nidra,
We'll tend to the heart.
Find a comfortable and quiet place where you can sit or lie down.
Close your eyes and take a deep breath.
Exhale fully.
As you settle in,
Become aware of the sensations around you,
Perhaps noticing the gentle hum of the room,
The feeling of the surface beneath you,
And any sounds in your environment.
Now turn your attention inward and notice the sensations within your own body.
Feel the rise and fall of your chest with each breath,
The subtle rhythms of your heartbeat,
And the warmth or coolness that envelops you.
Allow your body to relax even deeper as you sink into the surface beneath you.
Become fully present in this moment of stillness and awareness.
During this practice,
We will explore the heart center with gentle awareness and compassion.
Our aim is to release any lingering energy that no longer serves us,
Creating space for the reception of fresh,
Nurturing love and positivity.
Let us now set the intention to stay in a state of relaxation and receptivity,
Open to the flow of loving energy and nurturing energy.
Silently repeat the intention of relaxation and receptivity three times now in your mind.
Now let's move your awareness around your body.
As I say a part of the body,
Bring your awareness to that part of your body while simultaneously mentally echoing the name of the body part back to yourself.
Travel your awareness now to your right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The top of your right hand,
The palm of your hand releasing.
Be aware of your right wrist,
Forearm,
Elbow,
Elbow crease,
Your upper arm,
The top of your right shoulder,
The back of your right shoulder,
Your right armpit softening,
Your right ribs,
The space between each rib bone,
Your right lung resting in your ribcage,
The outline of your right waist,
Outer hip,
Outer thigh.
Notice your upper thigh and the back of your thigh relaxing,
The top of your right knee,
The back of your right knee,
A relaxed joint,
Your right shin,
Your calf,
The ankle,
Your right heel,
Sole of your foot,
Top of your foot,
All five toes.
Now move your consciousness all the way back to your left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
The top of your left hand,
The palm of your hand releasing,
Letting go.
Notice your left wrist,
Forearm,
Elbow,
Elbow crease,
Your upper arm,
Top of your left shoulder,
Back of your shoulder,
Your left armpit softening.
Be aware of your left ribcage and the space between each rib bone.
Notice your left lung resting in the ribcage,
The outline of your left waist,
Outer hip,
Outer thigh,
Your left upper thigh,
The back of your thigh softening and relaxing.
Notice your left knee,
The back of your knee,
The joint relaxed,
Your left shin,
Calf,
Ankle,
Your left heel,
Top of your foot,
Sole of your foot,
All five toes.
Now move your awareness to the backside of your body.
Notice both sides of your buttocks softening and releasing.
Your lower back,
Middle back and upper back melting.
The entire length of your spine,
The back of your neck,
The back of your skull,
The crown of your head,
Your forehead free of tension,
Your temples,
Both ears,
Your eyebrows resting over your eyes,
Your eyelids heavy,
Both eyeballs resting in their cradles,
The bridge of your nose,
The tip of your nose,
Your cheekbones relaxed,
Both lips softening,
Your teeth unclenched.
Notice your jaw relaxed,
Free of tension.
Be aware of the front of your neck,
Your throat,
Collarbones,
Chest,
Your heart beating in your chest,
Your abdomen,
Your organs resting inside your abdomen,
Your pelvis heavy,
The contents of your pelvis resting into the backside of the pelvis.
Notice the entire right side of your body,
The entire left side of your body,
The whole body lying or seated in space.
Noticing your whole body now.
Now turn your awareness back to your breathing.
Imagine with each inhale you're drawing a soft gentle light from the universe.
This light is warm and loving.
Feel the warm and loving energy as it enters your body through your nostrils.
As you inhale,
Visualize this radiant light flowing directly to your heart space.
Feel it directly at the center of your chest.
Every round of breath,
Feel the light filling your heart with love,
Compassion and tranquility.
With each exhale,
Release any tension,
Negativity or stress that may have gathered in your heart.
Allow it to dissolve and be carried away with your breath.
Continue now,
Breathing in this way,
Drawing in the nurturing light into your heart with each inhale and releasing any heaviness or negativity with each exhale.
Feel your heart space becoming brighter and more open with each breath.
Feel your heart space radiating love and positive energy into your entire being.
Now release your awareness of your breath.
Imagine a sensation of gentle warmth spreading through your body.
Feel as if you're wrapped in a cozy,
Comforting cocoon of relaxation.
Sense the soothing warmth seeping into every muscle and fiber,
Creating a sensation of profound comfort and tranquility.
Now release this feeling of warmth and comfort and use your imagination to visualize the sensation of coolness and lightness enveloping your entire being.
Picture yourself floating effortlessly in a cool,
Refreshing stream of relaxation.
Feel the burdens of tension and stress lifting away as you become weightless and free,
Bathed in a refreshing coolness.
Now release the sensation of coolness and lightness in your body.
Coming back to your body,
Relaxed in space,
Direct your awareness and focus towards your Anahata or heart chakra at the center of your chest.
Take a moment to sense the energy in this space.
Are there any signs of tension,
Gripping,
Constriction or holding within your heart center?
If you detect any such sensations,
Gently guide your breath through your heart chakra,
Encouraging it to feel safe,
Secure and deeply at ease.
Simply observe the sensations residing within your Anahata chakra.
It may feel open and unburdened or you might perceive an obstruction of energy.
You could sense lightness or perhaps a heaviness in this area.
Whatever you experience,
Allow it to exist without judgment.
Be present with it and send it loving thoughts.
Now envision each nurturing and nourishing breath as a cleansing breath,
Sweeping away any impurities or stagnation that may shroud your heart.
Picture your breath flowing in through your heart and out from it.
Remain here,
Attuned to this breath for a few moments.
Can you perceive a softening and gentle opening within your heart?
If not,
Invest more time in deep heart-centered breathing.
If you wish,
Perhaps pose a question or two to your heart and listen for the responses that emerge.
Observe how these answers may differ from those generated by your intellect.
Continue to breathe and sit with this newfound awareness.
Know that you can tend to the heart anytime you like.
You can explore your heart center with gentle awareness and compassion.
For now,
Gently come back to the sound of my voice,
Remembering that you're practicing Yoga Nidra.
Remember your intention of relaxation and receptivity and repeat it back to yourself silently in your mind three times now.
Feel your body in space,
Perhaps noticing if you feel lighter,
Relaxed and open.
These are indications that the mind is healing your body,
Healing your heart.
Start to deepen into your breath little by little,
Becoming more aware of your environment.
As you breathe in,
Feel the coolness of air entering the body and as you breathe out,
Feel its warmth exiting out into the space all around you.
Remember the feeling of the floor beneath you,
Your clothing on your skin.
Visualize the objects or people that might surround you,
The sounds that might externalize your mind into your outer world.
And when you're ready,
You can gently begin to reopen your gaze,
Taking in the rest of your day or evening with a relaxed,
Receptive and open heart.
Stepping into your day with a sense of newfound compassion and love for however you're feeling.
Take all the time you need.
The practice of Yoga Nidra is now complete.
