Heart Brain Coherence Yoga Nidra For Elevated Well-Being

The flow of information that happens between your heart and brain plays an important role in the quality of feelings and emotions you experience.

This becomes a practice that can alter your overall well-being to help you meet the demands of your life.

Hi and welcome to this meditation for heart-brain coherence.

This meditation is designed to help you shift from your internal baseline into self-induced positive emotions.

These self-induced positive emotions increase the coherence of the bodily processes and it's reflected in your heart's rhythm.

This shift in your heart rhythm then plays a role in helping you create emotional stability and states of calm.

Practicing this coherence could over time help you establish a new baseline to get you unstuck from the current emotional and thought habits that are keeping you living in autopilot.

Begin to settle into a really comfortable position.

Take your time finding the position that's right for you today.

This could mean laying on your bed,

Laying on a yoga mat,

Or even sitting in a chair.

Ultimately,

The ability for you to relax is going to rely on how comfortable you let yourself get.

So spending the time here creating support for the body with props and ensuring every last part of you feels comfortable will lead to an experience that allows you to relax completely.

And now that you feel really comfortable,

Know that it's okay to make adjustments throughout your practice.

If you find that your mind starts to wander because you're uncomfortable or there's just this small adjustment that you can make,

Make the adjustment and go back to lying still.

Let's begin to relax even further by bringing in some deep breathing.

And when it feels right for you,

Begin to take a really deep breath in through the nose,

Filling the lungs,

A 360-degree breath so that every part of you expands.

And then exhale,

Sighing it all out your mouth,

Letting everything go.

And that 360-degree expansion becomes something that comes back to center.

And we'll try that again.

Big,

Deep breath in through the nose,

Filling all the spaces of your lungs,

Your body,

All the way down to the toes with this deep breath.

Exhale,

Sigh it out the mouth,

Letting everything go.

Notice how as you let that breath go,

Your body settles in a little bit more.

And we'll do one more for good measure,

Inhaling deeply through the nose,

Expanding,

Making this the deepest breath you've taken all day long.

Inhaling,

Exhale,

Let it all go,

Sink even further into the surface below you.

And then begin to soften from your head to your shoulders,

Imagining that the space from the top of your head to your shoulders softens.

And as it softens,

Maybe even invite a sense of all the lines from the head to the shoulders begin to dissolve.

And only you will know how to make this happen,

But maybe imagine that the lines of the face,

The features that make you,

You,

And the outline of your head all the way to your shoulders completely dissolve.

And then moving and softening and dissolving from the shoulders to the hips,

Feeling the body soften in only a way that you know how.

And then inviting in the sense of dissolving the lines.

And so that maybe it begins to feel like you are no longer just in your body,

But you are.

And then moving from the hips to the toes,

Imagining in only the way that you know how that the body begins to soften from the hips to the toes.

And then creating the invitation to dissolve or feel as though the body from the hips to the toes dissolves and softens.

And begin to think of a feeling that you want to feel and make this an elevated emotion like joy,

Gratitude,

Love,

Or appreciation.

Bring that feeling to your body and settle it into your heart space.

If you're having any trouble accessing this feeling of the elevated emotion that you'd like to feel,

Remember a time in the past where you felt joy,

Gratitude,

Love,

Or appreciation.

And really feel that moment.

And now that you have this elevated emotion settled in your heart space,

Could you begin to invite the breath to breathe into this emotion that you feel in your heart space?

Maybe as you breathe and feel this emotion,

You feel this emotion begin to take up more space or amplify out the heart space.

And now with your awareness on your breath and this emotion,

This feeling of joy or love or appreciation,

Begin to take the breath as you inhale all the way up to the crown of the head.

And as you exhale from the crown of the head back to the heart,

And feel this elevated emotion moving with the breath.

Inhaling from the heart space up to the crown of the head,

Feeling your elevated emotion go with it.

And then exhaling the breath back from the brain all the way down to the heart.

And continue this for 10 more breaths.

Releasing your awareness on your breath and that elevated emotion,

Begin to bring your awareness to your third eye center.

And as I move around the body,

Naming different body parts,

Allow yourself to rest in the non-doing of just receiving the sounds of my voice and allowing your attention to gently float from one body part to the next.

All of your awareness now is at the third eye center.

The tip of the nose.

Air moving in and out the nose.

The lips.

The center of the throat.

Hollow pit of the throat.

The right side of the chest.

Right shoulder.

Right pit of the elbow.

Inside of the right wrist.

Center of the palm.

Tip of the right thumb.

The pointer finger.

Middle finger.

Ring finger.

Little finger.

The back of the hand.

Elbow.

The back of the shoulder.

Center of the chest.

Left side of the chest.

Left shoulder.

Pit of the left elbow.

Inside of the left wrist.

Center of the palm of the hand.

Tip of the left thumb.

Pointer finger.

Middle.

Ring.

Little finger.

Back of the hand.

The left elbow.

Back of the left shoulder.

Center of the chest.

Navel center.

Pelvic center.

Right hip.

The right kneecap.

The right ankle bone.

Center of the top of the foot.

Tip of the right big toe.

Second toe.

Third.

Fourth.

Fifth toe.

The center of the bottom of your right foot.

The heel.

Center of your right calf.

Behind the right knee.

The right buttock.

Pelvic center.

Left hip.

The front of the left knee.

The left ankle bone.

Top of the foot.

Tip of the left big toe.

Second.

Third.

Fourth.

Fifth toe.

The center of the bottom of the foot.

The heel.

Center of the calf.

The left buttock.

The tailbone.

The low back.

Mid-back.

Right shoulder blade.

Left shoulder blade.

The back of the heart space.

The neck.

Back of the head.

Top of the head.

The space behind your forehead.

Rest here,

Behind the forehead,

For a few minutes.

Begin to become aware of your breath.

Noticing the flow of the air in and out the nose.

Notice any sounds that you hear.

Become aware of your body.

Aware of the surface below you.

And a sense of the walls that surround you.

Take a deep breath in through the nose.

Exhale,

Letting it out in a way that feels good for you.

Inhale,

Breathing deeply in through the nose again,

Beginning to waken the body.

Letting it go when and how it feels good to you.

And when and only when it feels right for you to start to awaken from your yoga nidra practice.

Start to take small but nourishing movements to you right now.

Listen to what would feel the best and most supportive for you to gently awaken from your rest.

Maybe even roll over onto your side before opening the eyes.

And whenever it feels like the right moment for you,

You may open your eyes as your practice of yoga nidra is now complete.

I'm honored to have guided you through this yoga nidra practice to help you improve your heart-brain coherence.

I hope that you find with practice and repeating this meditation,

That you're able to move from your baseline into these states of elevated emotions,

Making them your new baseline.

Increasing your feelings of joy,

Love,

Appreciation.

Thank you for being here with me today.

May you be able to carry the gift and feeling of this rest and the healing it brought you through the rest of the day.