Heart Chakra Yoga Nidra | 45 Minutes For Self Love & Healing

Namaste.

Welcome.

With so much love and gratitude,

Thank you for being here.

My name is Kristen and this is a Yoga Nidra experience for you to connect to and open the heart chakra.

This is a divine opportunity for you to compassionately invite all of your attention and energy inward,

To connect to the ancient wisdom of your own heart,

And to reignite a deep sense of love and compassion for self and for all beings in this life.

I invite you now to take a few tender moments to build your little Yoga Nidra nest,

Reaching for pillows,

Blankets,

An eye covering or mask,

And settle down into a comfortable position on the back of the body.

Yoga Nidra is traditionally practiced in Shavasana,

But please know that you might choose instead a supported side-lying position,

Seated,

Or even a prone position on the belly.

Wherever you land,

It's important at this point in your journey to ensure the whole body is completely comfortable,

Supported,

Warm,

And cozy.

You might even pause this recording and come back when you are ready.

Remember,

This time is dedicated just for you.

As you are settling in,

Adjust the hips,

Legs,

Shoulders,

Head,

And neck.

What might you do to become even just a little bit more comfortable here?

That's it.

Since the very beginning,

We have lived heart forward.

Yoga Nidra brings us back to this place of living and experiencing life in a body that is heart open.

Yoga Nidra is a completely effortless and guided meditative experience that carries you into the deepest healing states of wakeful regenerative rest.

In this quiet space of deep reflection,

Interoception,

You are invited to relax back into your eternal loving presence,

Extending all of the love and energy and light that you give out into the world back to you.

You might think of this practice like wrapping your arms around yourself,

Or hugging someone that you love,

And that someone is you.

Anahata Chakra,

The heart chakra,

Serves as our center center of love for oneself and others.

Compassion,

Empathy,

Forgiveness.

This bridge between our lower and upper chakras serves as the source of our deep and profound truths that cannot be expressed in words.

It is our true authentic nature,

And without question,

The heart chakra will pave the pathway towards the answers that you seek.

Anahata reminds you that you are surrounded by love,

Associated with the air element.

The energy of Anahata is everywhere,

Always.

It is our connection to everything around us.

Air,

Like love,

Is within and all around us.

This practice invites you to embody the air element,

Allowing your heart to be open and your love to be free and ever-flowing.

Relax back into the tenderness and sacredness of this moment.

For now,

Your journey begins.

Settling back and down into the fertile soil that is a relaxed and meditative state.

A higher vibrational state of acceptance,

Pure awareness.

Welcome in the gift of relaxation,

Fostering a deep sense of softness,

Kindness,

Deep relaxation flowing throughout the whole body now,

Like warm rain on a parched internal landscape.

Deep rest flowing throughout the whole body,

The whole body becoming heavy,

The mind present and aware,

Dissolving back into a place of pure witnessing presence.

Meeting yourself with kindness here today,

Extending loving attention to all of the layers of you.

Notice how good it feels to relax back into a state of pure witnessing presence.

The back of the body naturally conforming to the landscape of pillows,

Props,

Blankets beneath you now.

The earth supporting you,

Holding you,

Fostering a deep sense of safety,

Knowing and trusting that it is safe for you to let go.

As you continue to relax deeply,

Notice if perhaps you might still be holding onto tension anywhere in the body,

Any places of rigidity or resistance.

Could you soften into those places,

The whole boundary of the body,

Softening,

Relaxing into the muscles,

The tissues,

The spaces in between the joints.

Allow the bones to become heavy,

Welcoming in the medicine of deep rest,

Meeting yourself here just as you are,

From a place of compassionate presence,

For however you are being is perfect,

Beautiful,

Just as it is.

In this way,

Allow love to flow throughout you now,

As free and flowing as your awareness,

Loving awareness dissolving away tension from the body,

From the mind,

Untangling thoughts,

Softening into the thinking mind,

Unravelling any lingering tension within the nervous system.

Relaxation,

Filtering down,

Infiltrating into all of the layers of you,

Feeling the embrace between earth and the activity of gravity,

This sacred in-between space that allows us to be present here on the earth effortlessly,

Like a magnetic pull.

Invite your attention to the mind's eye center,

Funneling all of your energy and attention now up and into the mind's eye,

Welcoming a sense of softening here,

Settling back and down into your eternal loving presence,

Welcoming everything around you and within you just as it is,

Surrendering into the sweetness and magic of this moment,

Letting go of any expression that might be left on the face.

Allow the eyelids to become heavy,

The eyes relaxing towards the back of the head,

Softening into all of the intricate muscles around and behind the eyes,

Across the forehead,

The face,

Relax and unhinge the jaw,

Soften the tongue,

Let go of the weight of your head and neck,

There's no need to carry it any longer,

The back of your head resting down into your pillow,

Notice the ears,

The ears open and receptive,

Just letting go into this state of just listening intimately,

Noticing sounds all around you in this moment,

Sounds coming from above you,

Beside you,

Behind you,

Noticing if there's any pockets of silence or quietude as the body and mind relax,

Allow the ears to remain open and awake from the mind's eye center,

That same magnetic pull now drawing your awareness down and into the heart center,

Returning back home to this sacred place within yourself,

At your heart,

This homecoming grows deeper as we develop a greater sense of appreciation for this place we call home,

And if you visit day after day,

This place reminds you that you are a part of it,

You are not a visitor,

This is a part of you,

And with this sacred connection,

There's an exchange of energy,

Of love,

Of compassion,

Gratitude,

For this place shows you that you belong,

That you are loved,

And that everything is connected,

Your heart is your home,

Awareness resting at the heart center,

Noticing with delicacy,

Openness,

And acceptance,

Notice the wisdom that this place has to offer you,

Be open to the heart's ancient wisdom,

What does it show you,

What does it reveal,

Like the ancient story of peeling back the clay on the statue that reveals the golden buddha beneath,

What wisdom and light comes through when you peel back the layers protecting the heart,

For a few moments here now,

Just be with it,

The wisdom of the heart,

Gaze upon it with curiosity and wonder,

Like a child gazing upon the stars in the night sky for the very first time,

What's here,

What's present,

The extension of love you give out into the world,

Could you extend the same love to yourself now in this moment by listening to the heart's needs,

Calling upon your sankalpa,

A heartfelt vow or an intention,

Like a north star,

A golden compass,

Perhaps one that resonates with the wisdom of the heart chakra,

You might use the phrase,

I am loving,

Loved,

And filled with radiant love,

I am loving,

Loved,

And filled with radiant love,

Mentally repeat this three times,

Resting in a humble sanctuary,

Compassionate witnessing your eternal loving presence,

And now a rotation of awareness,

Delicately inviting your awareness to each region of the body,

Extending loving attention and kindness to all parts of you,

All layers of you,

At each point,

Imagine sending your awareness,

Your breath,

The energy of life force or prana to each point,

This is home,

Fostering a deep sense of love from within,

Embrace it and embody it,

To then share this love and light at words,

For you are a radiant being of light and love,

A beacon for all those who wander,

Compassionately invite all of your attention now to the crown of the head,

Welcoming a wave of relaxation from the crown of the head,

To the scalp and hair,

The back of the head,

Smoothing out any tension across the forehead,

To the mind's eye centre,

Loving attention funnelled into the mind's eye,

A sense of presence is revealed,

Softening into the quiet space of darkness beyond the eyes,

Observing the darkness or dances of light beyond the eyelids,

Relaxing the eyes behind the eyes,

The eyebrows,

Heavy,

Softening the temples,

The cheekbones,

The ears,

The outer folds and soft edges of the ears and earlobes,

Deep within the ear canals,

Notice the ears already listening,

Inherently attuned to sound vibrations,

Noticing sounds present all around you now,

Sounds reminding you that you are here,

Present,

Nowhere else that you need to be,

Like a lullaby,

Relax,

To the healing essence of sound,

Awareness now resting in the interpretive space of integration between the ears,

Sensing the distance between the ears,

Inviting attention to the flow of air at the tip of the nose,

The ebb and flow of the breath in the nostrils,

A tuning to the flow of breath,

Relax and unhinge the lower jaw,

The space between the lips,

The tip of the tongue,

Root of the tongue,

Roof of the mouth,

Floor of the mouth,

A stream of loving awareness flowing down like gravity towards the centre of the throat,

The centre of the chest,

Sternum,

Returning home to the space behind the sternum,

The radiant heart centre,

Awareness resting upon the sacred region of the heart,

Just pause here,

For you are not just a visitor,

This is home,

The same way air is an integral part of the natural world,

The heart is an integral part of you,

Attention and energy flowing into the heart centre,

The energy of the heart flowing over and into the right side of the chest,

Shoulder,

Elbow,

Wrist,

Palm of the hand,

Back of the hand,

Thumb,

First finger,

Second,

Third,

Little finger,

The tips of the fingers,

The spaces between the fingers,

The whole right hand and arm,

Radiant with sensations,

Loving energy,

Prana flowing in you by way of the breath,

Extending outwards from the heart,

Down the right arm and out the tips of the fingers,

Love flows through you and all around you,

Circling attention back to the heart,

Extending that love back to self,

And over to the left side of the chest,

Shoulder,

Elbow,

Wrist,

Palm of the hand,

And back of the hand,

Thumb,

First finger,

Second,

Third,

Little finger,

Tips of the fingers,

And spaces between the fingers,

The whole left hand and arm,

Buzzing with aliveness,

Warmth,

Energy,

Energy and love,

Flowing from the heart,

Down the left arm,

And out the fingertips,

Circling back to the heart centre,

And like gravity,

Awareness descending down to the navel centre,

The low belly,

And vital and vital organs,

The whole pelvic bowl,

The right hip,

Knee,

Ankle,

Heel,

Sole of the foot,

Big toe,

Second,

Third,

Fourth,

Baby toe,

The tips of the toes,

The whole right foot,

And leg,

Warm,

Radiant,

Loving awareness flowing like circulation from the heart,

Down the right leg,

And out the tips of the toes,

Back to the navel centre,

Rising and falling with each breath,

The left hip,

Knee,

Ankle,

Heel,

Sole of the foot,

Big toe,

Second,

Third,

Fourth,

Baby toe,

The tips of the toes,

The whole left foot,

And leg,

Present,

Loving awareness flowing from the heart,

Down the left leg,

And out the tips of the toes,

The navel centre,

Awareness ascending upwards to the heart,

Awareness saturating the heart space,

The whole body now,

Deeply resting,

The whole body filled and flowing with your eternal,

Loving presence,

Deeply resting in the whole body,

Just be still,

And allow the soothing essence of your awareness to nurture you,

All of the tender parts of you that require a little bit more loving attention,

Trusting that the body knows how to heal,

It was born to find its way back home,

Back to the heart,

Back to balance,

And back to love,

Like an inherited internal compass that brings you back home,

Time and time and time again,

Returning home to the heart,

The whole body,

Deeply resting,

Healing,

Breathing,

Just being,

The soothing rhythm of the breath,

Like a lullaby,

The ebb and flow,

Carrying you deeper and deeper into relaxation,

The waves of the ocean,

Rolling in,

Waves of breath,

Rolling into the energetic space of the heart,

Like the waves softening the rough edges of the stones on shore,

Allow the waves of breath to soften the hard layers around your heart,

Peeling back layers of clay,

Revealing your divine essence within,

Inviting each individual breath down and into the heart space,

Along the way,

Softening all of the layers of you,

The lungs,

Like the wings of the heart,

Expanding,

Contracting,

Nestling you into their warm,

Loving embrace,

Breath by breath,

You are safe here,

You are held at home in the heart,

Breathing into the heart space,

You might welcome in a bija mantra,

The seed sound of the heart chakra,

Yam,

You might mentally repeat this,

With each inhale and each exhale,

Repeating this code that unlocks the wisdom of the heart,

Yam,

Yam,

Yam,

Yam,

At your own pace,

With each breath,

Letting that go,

Resting in the vibration of this seed sound that resonates at the heart center,

The whole body,

Deeply resting,

And all around you in this moment,

Sensing the spacious atmosphere of air that encompasses you,

This infinite,

Eternal space,

Sensing the gentle touch of air against the skin,

Could you imagine as if the boundary of the body could dissolve into this infinite space,

All around you now,

Relaxing and dissolving into the energetic field space of the heart,

That extends all around you,

Up to three feet beyond the boundary of the physical body,

The physical body softening into the infinite space,

All around you,

Embodying the air element,

Love is like the air element,

All around you,

Universal and infinite,

But love is also within you,

It lives in the heart,

Anytime you forget,

The world starts to get too heavy and dark,

And the layers of clay and conditioning,

Responsibilities,

Grows thicker,

Just remember your golden essence that lives within,

Your radiant spirit,

Your eternal loving presence,

Always return home to love,

Love is the answer,

Love is always the way,

Resting here,

As pure awareness,

Tender,

Loving,

Witnessing presence,

Masking in the essence of Anahata chakra,

The cocoon of compassion,

In the truest essence of who you really are,

And now,

Calling upon your Sankalpa,

I am loving,

Love,

And filled with radiant love,

Three times alongside three sacred,

Feel your Sankalpa present here now,

For it is within you,

And all around you,

When we can soften our rough edges,

And come back to love,

Our hearts stay free,

And love is overflowing,

Overflowing,

Ascending to a place of deep inner knowing,

That love is all that there is,

Begin to invite your attention down and into the physical body,

Sensing the boundary,

The physical body,

And the whole body resting on the earth,

In this little sanctuary that you've created for yourself,

Notice the breath,

Breathing the body,

Take a deep breath in,

Return the breath back out,

Again,

Inhaling and exhaling,

Basking for a moment,

At home in the heart space,

Notice how you feel,

What it feels like to come home again,

Every time you close your eyes,

Know that you can come home again,

As you emerge back out and into your day,

I invite you to open yourself up to love,

Knowing that you are deserving of it,

And you are worthy of it,

You are welcome to rest here as long as you need,

Emerging only when you feel ready,

You might take this time to remove your headphones,

And just continue to lay here,

In humble reflection,

Reflecting upon what Anahata Chakra means to you,

Or what love feels like in the physical body,

You might consider ways in which you could introduce more loving awareness and kindness into your life,

Or this practice reminds you that it exists within you always,

Sometimes it just takes a little remembering,

I'd like to thank you so much for being here today,

Again my name is Kristen,

And it has been such an honor to hold space for you,

If you enjoyed this video please leave a like to support my channel,

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Both on and off of your mat,

You might even share this practice with someone whom you love,

Give the gift of relaxation,

You can find more links and resources in the description below,

If you are one of our students from the Transformational Sleep Yoga Nidra Online Teacher Training,

Please let me know that you are here,

You might leave a comment,

A like,

Let me know what you enjoyed or what you would like to see more of,

With so much love and gratitude,

Thank you all so much for being here,

For your continued love and support,

I just can't thank you enough,

May you all be happy,

Healthy,

Peaceful and free,

Namaste.