Heart Chakra Yoga Nidra | Metta Loving-kindness

Welcome,

Namaste,

This is Christi and I just want to take a moment to honor you for showing up to be present with yourself,

Giving yourself permission to rest in the practice of Yoga Nidra.

This in itself is an act of love and sending yourself the message that you matter and how you feel matters.

And this particular Yoga Nidra practice is designed to work with the fourth chakra,

The Anahata Chakra.

This can also be referred to as Hridaya,

Which translates in Sanskrit to heart.

The Anahata Chakra is our chakra connected to love,

Compassion,

Joy,

Forgiveness,

And empathy.

It is the center of our being and the bridge chakra between the lower three chakras and the upper three chakras.

So it represents unity of our physical body and self and our inner world and the more subtle aspects of ourselves such as intuition.

It is connected to the element of air.

So this practice will be like opening the windows in your heart and letting fresh air flow in to expand and open the heart,

Embodying metta or loving kindness.

I encourage you to lie down for this practice so that you can feel as spacious and supported in your body as possible.

The most important thing is that you feel extremely comfortable and at ease.

Finding a restorative position that allows you to feel fully relaxed.

Make up space,

Maybe cocoon in a warm blanket,

Cover the eyes or dim the lights.

Letting this practice be a celebration of your devotion and unity to your own heart.

Set aside any stories,

Relax your body,

Inhale fully and exhale completely.

Set aside any judgments and shift to a lens of a more caring,

Accepting and compassionate loving energy.

Listen for soft breaths,

Listen for anything under,

Any stress in the body,

Is there a If it feels right,

Take some deeper breaths into the heart space.

Let the breath move right through the center of your being,

Open and gently expanding with each breath.

Breathe in and out of your heart space.

Our heart is our first and greatest teacher that is always here,

A small seed of your existence dwells deep inside the heart space.

With each breath,

The nourished seed finds spaciousness to bloom,

A 12-petal green lotus flower unfolds its beauty at your heart,

Holding your heart's desire in the center of this expansion.

Imagine the petals pulsing with each breath,

Inviting your sankalpa to arise from the heart like a teacher speaking the language of love,

Allowing the sankalpa to arise from the heart.

If you're working with a sankalpa,

Bring that in,

Or perhaps repeating,

My body is a home for love,

My heart is open and spacious,

Allowing me to deeply accept myself and others.

Breathing your sankalpa 3 times now,

We'll move through a full body rotation,

Move through each part that I name with a sense of fascination and wonder and loving awareness,

Befriending each part like a good friend placing a blessing on each space that I name,

Let your loving awareness move through the body,

Beginning on the right side of the body,

Feel awareness in the right hand thumb,

Second finger,

Third finger,

Fourth finger,

Little finger,

Experience awareness inside the palm of the right hand,

The back of the hand,

Middle of the wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right side of the chest,

Anahata,

Heart,

Center,

Awareness travels down the right side of the waist,

The right hip,

Thigh,

Knee,

Ankle,

Heel,

Top of the foot,

Sole of the foot,

Awareness in the right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Experience awareness of the entire right side of the body,

Fill with blessings,

Take your time to float your awareness over to the left side of the body,

Awareness in the left hand thumb,

Second finger,

Third finger,

Fourth finger,

Little finger,

Awareness in the palm of the left hand,

Back of the hand,

Middle of the wrist,

Lower arm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left side of the chest,

Anahata,

Heart,

Center,

Awareness travels down the left side of the waist,

The left hip,

Thigh,

Knee,

Ankle,

Top of the foot,

Sole of the foot,

Awareness in the left big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Experience awareness of the entire left side of the body,

The whole left side of the body filled with blessings,

Now feel the whole left side,

The whole right side,

Together,

Feel both sides together filled with love and blessings,

Feel the right foot,

The left foot,

The right leg,

The left leg,

The right hip,

The left hip,

The lower back,

Middle back,

The upper back,

The whole right arm,

The whole left arm,

The right shoulder blade,

The left shoulder blade,

Back of the neck,

Back of the head,

Top of the head,

Forehead,

Right eye,

The left eye,

The mind's eye center,

Between the eyes,

The right temple,

The left temple,

The right ear,

The left ear,

The right nostril,

The left nostril,

The upper lip,

The lower lip,

Tip of the tongue,

Base of the tongue,

The right side of the jaw,

The left side of the jaw,

Center of the throat,

Center of the heart,

Solar plexus,

Navel center,

Root center,

Place loving awareness throughout the entire right side of the body,

The entire left side filled with loving awareness,

The front loving awareness,

The back loving awareness,

The entire body completely filled with the blessings of loving awareness,

Accepted,

Loved,

Cherished,

Fully bathed in loving awareness,

The kindness and the love that you have been seeking is already here within you.

With gentle awareness of your breath,

Feel a soft rise and fall of your center,

Feel yourself expand and contract with each breath,

Feel the giving and receiving of the breath,

Begin to foster an awareness of the aura of energy surrounding the heart.

With each breath,

The energy field surrounding the heart grows stronger and more expansive.

Feel this protective energy surround the heart.

Now perhaps begin to feel the heart softly opening,

Fully surrounded and protected by energy.

The heart expands open into spaciousness,

Akash.

Through this expansion,

Fully experience the vibration of the heart.

Up,

Down,

Side to side.

Feel a full expression of the vibration of love.

Imagine your heart as an infinite singing bowl,

A healing vibration pulsing through you.

In your heart,

You are fully free.

Let love wash through and over you as you float weightless,

In the spacious,

Infinite ocean of loving awareness.

As you surrender deeply,

Fully,

Held in love,

Surrendered in complete stillness and quiet,

Enveloped in love,

Allow a few breaths to wash through the heart space.

Now visualize a deep,

Rooted,

Green lotus flower pulsing open at the heart space with each soft breath.

The pure essence of your center is fully open and bloomed.

Let the purity of your intention radiate outward from your heart.

Repeat your sankalpa.

My body is a home for love.

My heart is open and spacious,

Allowing me to deeply accept myself and others.

Wrap your arms around your body and give your heart a little love.

Send unconditional love,

Kindness,

And compassion to yourself that you so deserve.

May I be safe.

May I be healthy.

May I be happy.

May I be free of suffering.

Now,

If you are called to,

You can cast this love,

Kindness,

And compassion out into the entire universe.

May you be safe.

May you be healthy.

May you be happy.

May you be free from suffering.

Sometimes we think,

In such a large universe,

What can one person do?

But the love you cultivate within yourself and share out in the world has a huge impact.

Fully experience this interconnected webbing of energy filled with love,

Kindness,

And compassion.

This metta circulates through the entire universe,

Beginning with your own heart.

Let it circulate back to you.

Receive with an open heart.

Become aware of the natural breath.

Observe the belly rising and falling with each inhalation and exhalation.

Without moving,

Just becoming aware of the sensations of the physical body on the surface beneath you.

Feel the temperature of the air touching your skin.

Feel any resonance from the practice.

How can you show yourself the tenderness,

Love,

Kindness,

And compassion that you so deserve?

What ways can you truly nurture and support your heart?

Let everything that you adore nourish your heart.

It begins with listening to your heart.

Letting it lead you head up and heart fully open.

Give yourself permission to stay here and rest as long as you need.

Remembering that this is an act of love.

Allowing this love to radiate out into the world.

Please know that I am always sending you so much love and many blessings.

Please stay connected.

I love hearing from you on this platform how you are feeling after the practice.

What ways you are supporting radhaya or heart energy.

I hope you spend many moments of tending to yourself and nourishing your own heart.

Namaste.