Yoga Nidra - A Journey To The Heart

Namaste.

This is Melissa.

Welcome to your Yoga Nadra practice,

A journey to the heart.

Take a moment now to gather any props,

Pillows or blankets that you might like to use during the practice.

Then allow yourself to find a comfortable position.

Allow your body to get as cozy as possible,

Adjusting the head,

Neck,

Shoulders,

Hips and legs so that you can completely relax into the support beneath you.

Closing down through the eyes if that's comfortable for you or softening the gaze.

Ask yourself if you could get 5% more comfortable,

What would you do?

Making any final adjustments,

Allowing your body to be completely cozy and at ease so that you may remain still during Yoga Nadra practice.

If at any time you become uncomfortable during the practice,

Please know that you may adjust and move as necessary,

Then settle back into stillness when you're able.

All there is to do now is listen.

There's nothing else required,

No effort needed.

There's no wrong way to practice Yoga Nadra.

You may experience Nadra differently every time.

Your experience is unique to you and is exactly what you need today.

You may drift in and out of hearing.

Trust that you will hear what you need and take what is meant for you today.

Begin to become aware of sounds now,

Both near and far.

Without needing to name the sounds,

Just become aware of any sounds and follow them for a moment.

Listen to sounds that are close to you and some that are far away.

Move your awareness to the most distant sound that you can hear.

And now move to closer sounds.

And closer.

Becoming aware of sounds just outside the room.

And now sounds inside the room.

Now becoming aware of the sounds your body is making,

Listening to the sound of your breath.

The sound of your inhale and exhale breath.

Begin to notice the natural rhythm of your breath.

The gentle ebb and flow as you inhale and exhale.

Notice the pace of your breath.

Notice the depth of your breath.

Notice the quality of your breath.

You may continue here with your natural breath.

Or perhaps now you begin to count how long it takes you to take a full deep inhale.

And then try to match the exhale to the same count.

Finding an equal breath.

Understanding how long your inhale takes.

And matching the exhale to the same count.

Maybe extending the count by one or two,

Deepening and slowing down the breath.

Notice how you feel.

Long,

Slow inhale.

Long,

Slow exhale.

Deep,

Even breaths.

When you're ready,

Allow your breath to return to a natural rhythm for you.

No longer controlling,

Counting or changing.

Just observing.

In Yoga Nidra,

We practice sankalpa.

This is our intention or our heart's desire.

During today's nidra,

We will take a journey into our own heart space to find our deepest heart's desire.

For now though,

Gently draw your attention to the heart center.

Notice your breath.

And take a moment to notice any feelings,

Emotions or sensations that reside here in your heart space.

Notice what you feel.

Are there any emotions present?

Is there a desire here?

Just notice.

Perhaps you already know your sankalpa.

Or perhaps something has bubbled up for you here now.

If that's the case,

You will word your sankalpa in a positive way and repeat it to yourself three times.

Maybe though,

You still aren't sure.

That's also okay.

I will provide a sankalpa that you may use today if you wish.

Perhaps today you use.

My heart is open and receptive.

Please take a moment now to repeat your sankalpa three times.

Imagine to allow your attention now to float through your body,

Following the guidance of my voice.

Imagine your attention fluidly moving from one point to the next,

Creating a rivulet or stream of awareness flowing through your body.

As attention moves,

The body remains in stillness,

Welcoming sensations just as they are without needing to change them or make anything different.

Begin by drawing your attention to the right hand,

Sensing the tip of the right hand thumb.

Tip of first finger.

Tip of second finger.

Tip of third finger.

Tip of fourth finger.

Palm of the right hand.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Other arm.

Right side of the chest.

Waist.

Hip.

Thigh.

Knee.

Lower leg.

Ankle.

Heel.

Sole of the foot.

Top of the foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

All five toes together.

The whole right leg.

Right leg.

The whole right arm.

Right arm.

The whole right side of the body.

The whole right side.

Right side of the body.

Give some time now for your attention to move into the left thumb.

Sensing the tip of the left hand thumb.

Tip of first finger.

Tip of second finger.

Tip of third finger.

Tip of fourth finger.

Palm of the left hand.

Back of the hand.

Wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Under arm.

Left side of the chest.

Waist.

Hip.

Thigh.

Knee.

Lower leg.

Ankle.

Heel.

Sole of the foot.

Top of the foot.

Left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

All five toes together.

The whole left leg.

Left leg.

The whole left arm.

Left arm.

The whole left side of the body.

The whole left side.

Left side of the body.

Now the whole left side of the body and the whole right side of the body simultaneously.

Can you equally divide attention between the left and right sides of the body?

Now sensing the back of the body.

Sensing the heels.

The calf muscles.

The backs of the knees.

The hamstrings.

The buttocks.

The whole back of the pelvis.

Lower back.

Middle back.

Lower back.

The spine.

The entire spine.

Shoulder blades.

Back of the neck.

Back of the head.

The top or the crown of the head.

Forehead.

Right eyebrow.

Temple.

Eye.

Eye socket.

Right eye resting in its socket.

The whole right eye.

Then left eyebrow.

Temple.

Eye.

Eye socket.

Left eye resting in its socket.

The whole left eye.

Space between the eyes.

Sensing the space between the eyes.

Tip of the nose.

Edge of the nostrils right and left.

Her lip.

Lower lip.

Space between the lips.

The tongue.

Tip of the tongue.

Root of the tongue.

The jaw.

Throat.

Collar bones right and left.

Sternum.

Center of the chest.

Heart center.

Right side chest.

Left side chest.

Heart center.

Upper abdomen.

Navel.

Lower abdomen.

Whole front side of pelvis.

Roin.

Sensing both legs now.

Left and right.

Both legs together.

Both arms now.

Left and right.

Both arms together.

Arms and legs together.

Both arms.

Both legs all together.

The whole torso now.

Sensing front side and back side of the torso.

The whole face.

Sensing the whole face.

The whole torso and the whole face together.

The whole torso.

The face.

Both arms.

Both legs.

The whole body now.

Sensing the whole body.

The whole body as a unified field of sensation.

Pure sensation.

Moving the attention back to the breath now.

The natural breath in and out without forcing or controlling it.

Just sensing.

Feeling unforced easy breath.

Observe your natural breath.

Natural breath in the body.

Sensing the ebb and flow.

The rise and fall.

Sensing the subtle pause at the top of the inhalation.

The subtle pause at the bottom of the exhalation.

Feel the coolness as the air enters your nostrils on an inhale.

Feel the warmth as it exits on the exhale.

Feel the breath move in and out.

Feel the belly and chest rise on an inhale and fall on an exhale.

Just observing.

Inhale belly rises.

Exhale belly falls.

Belly rises.

Belly falls.

As you observe,

Begin to count the breath backwards from 27 towards zero like this.

27 belly rises.

27 belly falls.

26 belly rises.

26 belly falls.

Continue on your own at your own pace.

If you lose track along the way,

Just begin again back at 27.

Simply guiding your attention back to counting down the breath.

There's plenty of time.

Nowhere to go.

Nothing else to do.

No need to finish.

Just become absorbed in the process of witnessing an easy,

Natural breath.

Belly rises.

Belly falls.

At your own pace.

If your mind wanders gently,

Draw it back to the process of counting down.

Belly rises.

Belly falls.

If you lose your spot,

Simply begin again at 27.

Begin now to notice the weight of your body.

Your body sinking down into the support beneath you.

Feeling as though you're sinking down a little more with each breath.

Like sinking into the softest bed you've ever rested on.

Or sinking back into a big pile of soft leaves.

Your body sinking,

Sinking,

Sinking.

Notice how it feels to sink.

Allow your body to sink.

Then,

As if you've slipped onto a floaty in a pool,

Your body begins to float effortlessly above your support.

Feeling levity and at ease.

Your body floating up,

Up,

Up.

Feeling as though you're floating upon a soft puffy cloud,

As though gravity no longer exists.

Your body floating,

Floating,

Floating.

Notice how it feels to float.

Allow your body to float.

Inviting back the sensation of sinking now.

Your body sinking into your support.

Notice again how it feels to sink.

Then welcome back the sensation of floating.

Your body floating on a cloud.

Notice again how it feels to float.

Then going back and forth between sinking and floating.

At your own pace,

Notice your body sinking.

Notice your body floating.

Notice how it feels to sink.

Notice how it feels to float.

Sinking,

Floating.

Moving between these two sensations at your own pace.

Floating.

Notice now if you can sense these two sensations in your body at the same time.

Sinking and floating together.

How do sinking and floating feel in your body at the same time?

Attention floating now back to the sternum,

The center of your chest,

Your heart center.

Notice how the heart center feels,

Any sensations present.

Give time now for attention to drift to the right side of the chest.

Feel the right side chest expanding,

Relaxing with the breath.

Right side chest.

Allow time now for your attention to drift to the left side of the chest.

Feel the left side chest expanding,

Relaxing with the breath.

Left side chest.

Then allowing attention to drift back and forth from right side to left.

Taking your time.

Experience right side fully.

Feel the right side.

Allow time for attention to shift across the center.

Then experience left side fully.

Feel the left side.

Attention floating back and forth from right to left.

Sensing each side fully before floating back.

Right side.

Left side.

Then feel both the right and left sides of the chest at the same time.

Right and left together.

Expanding,

Relaxing as one.

The whole chest together.

Right and left together.

Sensing sensations in the whole chest.

The heart center.

Attention resting in the heart center.

Allow now your awareness to float from your heart center up to the space behind your eyelids.

Notice any darkness or lightness beyond the eyelids.

Attention resting lightly here.

Allowing images to come and go.

Noticing images in as much detail as you're able,

Feeling them.

Noticing emotions or felt sensations that arise with each image.

Visualize a beach.

A deserted beach.

Driftwood.

Driftwood log on a beach.

Sunrise over the water.

Beautiful sunrise.

Birds soaring.

Birds soaring over the water.

A cave.

A cave in the distance.

Imagine yourself standing on the beach.

Your beach.

See the cave in the distance.

Notice the sights around you.

Perhaps there's sand or rocks.

Driftwood.

Birds soaring overhead.

The smells lightly kiss your nostrils.

Notice all the smells in the air.

Feel the air on your skin as a light breeze caresses your skin.

You make your way towards the cave entrance,

Enjoying your stroll on the beach.

At the entrance of the cave,

You cannot see what's inside,

But it feels as though something is calling to you.

You feel drawn to explore the cave and learn what's inside.

As you enter the cave,

Everything becomes dark for a short time as your eyes adjust.

You feel safe and protected within this cave.

It has a familiar feeling of security to you.

As you wander further into the cave,

Your eyes adjust and you look all around you.

Notice what is here in this space.

Just noticing.

From somewhere deep within the cave,

There seems to be a magical soft green light emanating.

This light is calling to you.

You wander deeper into the cave toward the light and you come across a vast array of beautiful wondrous gems strewn all throughout the cave.

They're the most brilliant gems you've ever seen.

Every color,

Shape,

And size imaginable.

You are in awe of the beauty before you.

One gem in particular calls to you.

Notice what color this gem is,

What shape it is,

The size of this gem.

You move towards the gem,

Your special gem.

As you get closer to your gem,

You feel as though your heart itself is expanding,

As though this gem is a piece of you returning home.

You feel called to rest here with your gem.

Touching your special gem,

Notice how it feels.

Notice the sensations and emotions it evokes within you.

As you rest here with your gem,

You become aware that this cave is a part of you.

All of these wondrous,

Magnificent gems are bits of you.

Your heart space expanding more and more,

Accepting all these little pieces of you.

You become aware once again of your special gem.

This gem is so special to you.

It rests within your heart space.

It abides here always.

It is your heart's desire.

Allow your attention to rest with your special gem in your heart space.

Notice what arises here.

Notice any feelings,

Emotions or sensations that reside here in your heart space.

Notice what you feel.

Notice any emotions present.

Notice if there's a desire here.

Just notice.

Perhaps something has bubbled up for you here now.

Your deepest heartfelt desire.

Just notice.

Abiding here deep within yourself.

Going back into awareness.

Spacious awareness.

Breathing deeply.

Resting.

Bringing your sankalpa or your intention back to mind.

Feel your sankalpa.

Feel what's in your heart space.

Feel your sankalpa with every fiber of your being.

Allow your sankalpa to reside deep within your heart space.

You may wish to silently repeat your sankalpa at this time,

But perhaps for today you simply feel your sankalpa.

Let the felt sense of your sankalpa radiate throughout your body.

Your attention still resting within the heart space.

Notice any emotional tones present here.

Notice any sensations.

Notice any residual effects of our practice.

Slowly you begin to become aware of the sounds around you and in the distance.

Listen for a moment to the sounds.

Then begin to become aware of your body.

Feel your body.

Become aware of its existence.

Aware of all of the contact points between your body and the surface.

Your head,

Arms,

Hands,

Back.

Become aware of your hips touching down,

Your legs,

And where your feet contact the surface.

Slowly draw your attention back to your breath,

Noticing the breath.

Unforced,

Easy breath.

Witnessing natural breath in the body.

Then beginning to deepen the breath.

Taking a deep breath in through the nose and exhaling through the mouth.

And again in through the nose and out through the mouth.

Slowly waking the body a little more with each inhale breath.

And when you're ready,

Start to bring movement back to the body a little at a time.

Fingers,

Toes,

Gentle movements of the head and neck.

Perhaps on an inhale,

Taking a big stretch,

However feels right to your body,

Allowing for any wiggles or movements that feel good.

Then walking the feet in so the knees are bent,

Taking any movement here you'd like,

Maybe rocking them side to side or hugging them into the chest.

And in your own time,

Find your way to your favorite side,

Using the bottom arm as a pillow and pausing here for a few moments,

Allowing yourself to come fully back into this moment.

There's no rush here.

You can stay a little longer if you'd like.

When you're ready,

Fluttering the eyes open and using your hands to help press you up to a seated posture of your choice.

Once you've returned to seated,

Bringing palms together in front of the chest,

Casting the gaze softly down to the fingertips,

Taking a few breaths here,

Just noticing how you feel.

You may wish to integrate this practice a bit more today by taking a brief moment to journal about your experience.

Perhaps you entered the practice without a sankalpa,

But maybe one arose as we journeyed to the heart today.

Maybe you already had a sankalpa,

But something new and different came up for you today.

You don't have to know exactly how to word it.

Maybe there are some descriptive words that can describe the feeling you had today.

If you do wish to create a sankalpa from your experience today,

Please word your sankalpa in a positive way.

An example would be what we started with today.

My heart is open and receptive.

Choosing words that are simple,

Easy to remember and positive.

We'll finish our practice taking one nice deep breath,

Sweeping the arms up.

Exhale hands back to heart.

Thank you for practicing yoga nidra with me.

Namaste.