Sweetness Heart Chakra Yoga Nidra

Hey there,

This is Jen with Laughing Lotus Wellness.

Welcome to our meditation practice.

Hello and welcome in.

Thank you so much for joining today.

I just want to put out there as we begin our journey today that I am deeply grateful for any donations you have to offer.

Our donations allow the teachers here to continue creating content and sharing with all of you and so we're always deeply grateful and if that's available to you,

We're so grateful and if not,

That's okay.

We're just so glad that you're here to join us for a practice.

I'm so excited to share this practice with you.

We are going to be focused on our heart chakra,

Otherwise known as the Anahata chakra.

I love this practice.

I think all of us can use heart work from time to time.

We all go through shifts and changes and transformations all the time and so plugging back into that heart space is extra important just for our well-being.

We're going to open today with a little conversation around this heart chakra and then we're going to get right into our yoga nidra.

I'm going to use the singing bowl just a little bit for you today as well so that's kind of a bonus to expect.

This heart chakra is located most obviously right in your heart center,

In your heart space.

It's commonly noted that the color of this chakra is green and it also can be pink.

So I really feel like it's more about what resonates for you than anything and I will be using both colors in our practice today for reference.

And this chakra is all about unconditional compassion,

Loving kindness,

Forgiveness,

Compassion,

Hope and the ability to heal ourselves and other people.

And the seed syllable for this chakra is yam and I really like just teaching these little nuggets of wisdom so that as you practice if you ever want to add some of these little juicy tidbits in you can kind of just bring an extra sense of vibration to that practice and add a little extra oomph if you will.

And I like to throw out too the option of essential oils if people like using aromatherapy and I do,

I love it.

So some really wonderful oils for this would look like maybe orange,

Lang lang,

Rose,

Geranium,

Lavender or jasmine.

And honestly at the end of the day I always tell people you use what works for you so it matters not if there's something that just really resonates for you.

Always use that and I like to give you other ideas to keep it fresh and keep you on your toes.

So now we're going to head into our practice and I invite you to,

In Indra it's so extra juicy and relaxing and nurturing and so I really encourage you to set the tone for yourself.

So if you can dim the lights and if you would like to do our practice lying down on a couch or bed,

The floor is always an option but if you can do a really extra juicy kind of practice in bed and then transfer right into a state of sleep that's just a really beautiful way to set the tone for your rest for the night.

Otherwise if you're doing this during the day you can do this practice seated or lying down on the floor whatever is comfortable for you.

I will be encouraging you to close your eyes for this practice if that's available otherwise you can certainly just soften your gaze.

And then I encourage because we will be potentially lying down if that's how you're taking your practice today having something underneath your knees to help the low back just be a little bit more comfortable.

A pillow for beneath your head and then a blanket to cover up with.

So as you sink and settle and relax you might become a little chilled so I'm just a fan of all of the extra creature comforts to make your practice beautiful and special so you can get those things together and organized.

And as you come to your relaxed state I invite you now to just close the eyes if you're going to do that and begin to just fall into that breath just allow that breath to become nice and even.

Steady inhale and exhale.

I encourage you to consider your steadiness and comfort for this practice which means whatever you need to do to be comfortable please do so.

I will encourage you a couple times as we settle in here to make any adjustments to your props to your clothing and your space to make sure you're extra comfortable.

The goal the super power of any meditation if you will is to lay as still as possible.

So coming into this practice today I really invite you to imagine that you can look at your day or your moments leading up to this time and just going into your mind for a moment is really kind of giving those things a nod so whatever happened up till you sat down in practice today just give it a nod and give it a moment to consider it.

Give yourself a moment to plug into any emotions or feelings you're bringing in today.

Sensations in the body anything that's taking place in your body today we want to give that respect as well.

And plans and activities right all the things in our schedule I know it's so hard to release and let those go and it's so important for your self-care and self-love that we are able to package up these things and put them in a mind box that we set aside for the time of our practice.

Sometimes people even like to imagine setting up that box like outside the space where they are so if you're in an office for some reason today if you're doing it in your workspace or if you're doing it at home outside your room that you're in wherever you are you can imagine packaging up those thoughts feelings sensations plans and and lovingly giving them that moment of time and now we're going to package them up and set them aside so this time is really just for you and about you.

Again just sinking and settling making any adjustments to the body props your clothing anything you need to do just taking this time to do that.

And as you lie here I'm going to play our heart chakra singing bowl for a moment and I encourage or invite you to really go deep in that breath just to kind of start us out and so you might just first focus on some nice even steady breaths and then we're going to move into elongating those exhales just a little bit so just while you're here coming into that heart space coming into the breath.

I invite you to gently place a hand on that heart space and just tap it in time with the heartbeat if you will like a bum bum bum bum as you breathe tapping it's gently giving your body that physical awareness that it is present and I think of it as gently waking up the heart.

Make these sounds to flow around you and through you healing that heart space.

Elongating now that exhale.

Take care.

Just letting that sound lead us deeper into our energy,

Deep into that heart space.

Turning to an easy,

Relaxed state of breath.

Steady and even,

Inhales and exhales.

No formal breath now.

Again,

Making any final adjustments as needed to your props,

Clothing,

Or your body.

As you sink and settle here in this relaxed state,

You will fall even deeper into relaxation as I count down from five to one.

Five,

Relaxing and releasing.

Four,

Letting go of any thoughts,

Feelings,

Or sensations.

Three,

Falling deeper into relaxation.

Two,

Allowing yourself to be in this peaceful place.

One,

Completely relaxed and ready for yoga nidra.

I always invite you to create your own intention or sankalpa for our practice.

And for our community today,

I've created a group one that you can use,

Doing whichever one resonates most deeply for you.

And the one I created is as follows.

I am grateful to feel loving,

Kindness,

Compassion at the center of my heart and to release any hurts that forgiveness can fill me in order to love even more deeply.

I am grateful to feel loving,

Kindness,

And compassion at the center of my heart to release any hurts that forgiveness can fill me in order to love even more deeply.

I am grateful to feel loving,

Kindness,

And compassion at the center of my heart and to release any hurt so that forgiveness can fill me in order to love even more deeply.

And now as I list off the different aspects of your body,

I encourage you just to place awareness there are no need to move the body at all physically.

It's just a matter of placing the energy in those spaces.

So bringing the energetic light of awareness and sensing a green healing light in the right thumb,

Second finger,

Third finger,

Fourth finger,

And fifth finger.

Right palm,

Wrist,

Elbow,

Shoulder,

Armpit,

Waist,

Thigh,

Knee,

Calf,

Neck,

And neck.

Ankle,

Soul,

Right big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

And now bringing that light of awareness and sensing green healing light in the left side.

Left thumb,

Second finger,

Third finger,

Fourth finger,

And fifth finger.

Left palm,

Wrist,

Elbow,

Shoulder,

Armpit,

Waist,

Thigh,

Knee,

Calf,

Ankle,

Heel,

And sole.

Left big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

Now placing that big healing light of awareness on that right side again from up to down sensing that healing green energetic light in the right thumb,

Second finger,

Third finger,

Fourth finger,

And fifth finger,

Right palm,

Wrist,

Elbow,

Shoulder,

Armpit,

Waist,

Thigh,

Knee,

Calf,

Ankle,

Heel,

And sole.

Right big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

Back to the sole,

Heel,

Ankle,

Calf,

Knee,

Thigh,

Waist,

Armpit,

Shoulder,

Elbow,

Wrist,

Palm,

Right thumb,

Second finger,

Third finger,

Fourth finger,

And fifth finger.

Green healing light now in the whole right side,

The whole right side,

The whole right side of the body.

And bringing that healing light of awareness,

Sensing that green light now on the left side from up to down,

Placing that awareness in the left thumb,

Second finger,

Third finger,

Fourth finger,

And fifth finger,

Left palm,

Wrist,

Elbow,

Shoulder,

Armpit,

Waist,

Thigh,

Knee,

Calf,

Ankle,

Heel,

Sole.

Left big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe.

Back to the sole,

Heel,

Ankle,

Calf,

Knee,

Thigh,

Waist,

Armpit,

Shoulder,

Elbow,

Wrist,

Palm,

Left thumb,

Second finger,

Third finger,

Fourth finger,

And fifth finger.

Green healing light of awareness and the whole left side,

The whole left side,

The whole left side of the body.

And now bringing that warm green light to the top of your head,

To the top of your head,

Green energy filling the crown of your head,

To the crown of your head,

The crown,

The crown,

The forehead,

Right eyebrow,

And left eyebrow,

The space between the brows,

Right eye,

Left eye,

Right nostril,

Left nostril,

Right cheek,

Left cheek,

Right ear,

Left ear,

Left ear,

Right jaw,

Left jaw,

Upper lip,

Lower lip,

Space between the lips,

Chin,

Throat,

Right side of the chest,

Left side of the chest,

The whole chest,

Navel,

Upper abdomen,

Lower abdomen,

Right abdomen,

Left abdomen,

Right side of the pelvis,

Left side of the pelvis,

Right side of the thigh,

Left side of the thigh,

Right knee,

And left knee,

Right calf,

And left calf,

Right ankle,

And left ankle,

Right heel,

And left heel,

Healing radiant light in the whole back of the body,

The whole back of the body,

Healing light in the back of the body,

Sensing that healing green light at the top of the crown,

And now the feet,

Holding these two senses together,

Lit up now,

The crown,

The crown,

The crown,

The feet,

The feet,

The feet,

And now as you breathe,

Moving that awareness and green light from the crown to the feet,

Allowing the breath on an inhale to run from the crown to the feet,

And exhaling from the feet to the crown,

And a circle of light from the crown to the feet,

Breathing just like this for a few moments.

And now trying to see the whole body as if you are seeing yourself lit up in a beautiful green light with an aura of pink right at the heart center,

As if an energetic light is in you and you can see your own reflection,

See your own body,

Your own light,

Seeing your whole body lit from the inside out,

Saying to yourself,

This is the light of my body,

The light of my body,

The healing green light surrounding the sweetness of my pink heart center,

The light of my body,

The healing green light surrounding the sweetness of pink heart center,

The light of my body,

The balanced green and pink Anahata chakra energy in this heart space.

Now bringing the awareness to that heart center,

The space for forgiveness,

Compassion,

Love,

Hope,

Unconditional positive regard.

Really feel that space lit with green light and see the center of warm pink light right where your heart is.

As you notice this,

Bring the breath into the heart and as you exhale,

Send out the energy of love,

Compassion,

Forgiveness,

And kindness.

Imagine in your mind's eye a time you felt very loved,

Very seen,

Very important to someone.

Whether you see it or imagine you do,

Note all the details of a moment in which you were so deeply loved.

Smelling up in your mind the following moments and experiences.

Holding a newborn puppy,

Being embraced by someone you love,

Witnessing deep compassion,

Giving your time and energy to a cause you love,

Really feeling this beauty in these moments and breathing in and out through that heart center,

Inhaling through the heart,

Exhaling through the heart,

Inhaling through the heart,

Exhaling through the heart,

Inhaling through the heart,

Exhaling through the heart,

Inhaling through the heart,

Exhaling through the heart.

Now inhaling green light and energy,

And exhaling pink healing light.

Inhale healing green light and energy,

And exhale pink healing light.

Light energy and exhaling pink healing light.

Inhaling healing energy,

Exhaling pink healing light.

Now I want to hear that felt sense of loving,

Being loved,

Seeing and feeling compassion.

Now imagining the green light comes in through the heart space filling every cell,

Every inch of your body and then exhaling pink healing light in every direction.

Again imagining that green light comes in through the heart space filling every cell,

Every inch of your body and then exhaling pink healing energy out in every direction.

Again that green light flows in through the heart space radiating in to fill every cell,

Every inch of your body and then exhaling pink healing light in every direction.

Inviting you now to imagine where you would send your healing love,

Compassion,

Joy,

Hope and kindness.

You might imagine the elderly,

The sick,

Children,

Animals,

Close friends,

Family and now from this beautiful healing space you might consider someone you need to forgive or a memory of being hurt by someone.

Only seeing this objectively now with no emotional attachment as if you could see it happening to someone else.

Now calling up that healing green pink radiant light surround that person of memory in an orb of beautiful radiant light healing energy surrounding that moment in your mind saying instead of anger I see peace instead.

Instead of hurt I see peace instead.

Calling up that memory again instead of anger I see peace instead instead of hurt I see peace instead.

In your mind's eye see that heart in your chest as it becomes the shape of a balloon and placing that memory person experience in the balloon set it up in a way a bubble with a hurt in it floating up up up and away taking the emotion of it with it off into the sky until you can no longer see it.

Saying to yourself I released that which does not serve me.

I release that which weighs my heart account.

I released now which does not serve me.

I released that which wears my heart.

I released how much does not serve me.

I release that which ways my heart count and as you the sensation of being lightened by this release of any hurt or anger,

Noticing instead the peace and love that is left in its place.

Bringing the mind back to the love you offer and feel from your attachments in life,

Friends,

Family,

Pets,

Children,

Community,

And yourself.

Feeling that loving kindness flowing through every cell.

Sitting in this vibration here,

Allow the breath and magic to flow in and out.

We will stay like this for a few moments more.

Now beginning on the exhale,

Count from one to seven and then from seven to one.

Exhaling love for one,

Inhaling compassion for one.

Exhaling love for two,

Inhaling compassion for two.

Exhaling love for three,

Inhaling compassion for three.

And now in your own time,

Counting up to seven and back down again.

Exhaling love for two,

Inhaling compassion for three.

You're releasing that breath,

Count wherever you are now.

Allowing these images to flit across your mind.

A rosy pink daisy,

A field of lush green grass,

A rose quartz stone,

Juicy green apple,

Beautiful sunset and shades of pink rose and coral.

A tree full of cherry blossoms in the spring,

The Eiffel Tower bathed in pink light,

A river with deep emerald green water flowing,

A bubble with iridescent pink and green floating on the surface.

Watching now as it floats up,

Up,

Up until you can no longer see it.

We return to our sankalpa,

Repeating it three times to set it deeply into our souls.

I am grateful to feel loving kindness and compassion at the center of my heart,

To release any hurt so that forgiveness can fill me in order to love even more deeply.

I am grateful to feel loving kindness and compassion at the center of my heart and to release any hurt so that forgiveness can fill me in order to love even more deeply.

I am grateful to feel loving kindness and compassion at the center of my heart and to release any hurt so that forgiveness can fill me in order to love even more deeply.

As we breathe in this space,

Deciding if it's time to return from our journey or if our practice calls us to stay in this restful place,

Paying attention to how you are feeling right now.

Just notice.

Now paying attention to your breathing and your body,

Your breathing and your body,

Your breath and your body.

Beginning to run the thumbs across the ends of the fingertips.

You're coming back into your space feeling the weight of the body and the earth,

The chair.

Wherever you are seated or lying down,

In this space you might bring a hand to heart center,

Connecting with that energy and that healing space,

A sweetness that resides there.

I invite you for a moment to consider how you will take this felt sense of love,

Compassion,

Grace and forgiveness into your life.

What that looks and feels like.

So as we gently close our practice,

I am so grateful for our time together and can feel the sweetness and love generated from our time in this space together today.

The loving kindness in me honors the loving kindness in each of you and from this place of gratitude and compassion.

Namaste.

This is Jen with Laughing Lotus Wellness and I thank you so much for joining me in meditation today.

Until next time,

Blessings,

Love and light.