Yoga Nidra Air Element Heart Synchronization

Welcome to the practice of Yoga Nidra and the air element.

I'm your guide,

Serendipity Johnson,

And it is a pleasure to support you as you get into this easy,

Breezy,

Peaceful practice.

This is a great practice for you to just breathe and rest comfortably right now.

So I'd like to invite you to lie down on your back and just relax.

Feel comfortable and peaceful and very relaxed.

You may want to put on an eye mask or cover yourself in a blanket.

You may want to put a pillow underneath your knees.

If you can lie in Shavasana on your back with your legs slightly turned outward and your palms facing upward,

That's a great position for Yoga Nidra.

But it's most important that you find a position that you can feel comfortable during the entire session and try not to move.

If you need to move,

That's okay too.

So feel free to wiggle and move just a bit now for you to get into an even more comfortable position.

Now I'd like to invite you to try to get even more comfortable.

Today's journey is into your heart.

The air element and Anahata Chakra are located in the center of your chest.

I'd like to invite you to feel,

Think,

Or imagine golden sun rays shining out from all directions of your heart center as you inhale deeply and exhale.

Calm and center yourself.

Inhale and exhale.

Release any tension in the body or mind.

Deeply inhale again,

Knowing that you are honoring yourself by taking this time today.

Exhale and release any other worries or tension.

As you inhale,

Inhale peace.

As you exhale,

Release peace and calm.

Peace and calm.

Get very,

Very comfortable.

Your feet could flop a little to the sides.

Perhaps your arms are slightly away from your body.

Whatever feels the most comfortable to you.

Now if it feels good to you,

I'd like to invite you to gently close your eyes and keep them closed throughout the entire air meditation.

Please tighten and squeeze your body as you inhale.

So on an inhale,

I'd like you to get tight,

Tight,

Strong,

Like a brick of gold,

Tight.

Tighten all of your muscles and then as you exhale,

Release and melt.

Start by squeezing the muscles in your feet and legs on an inhale,

Tight,

Tight,

Gold nugget tight,

And then release and melt into relaxation.

Now on an inhale,

Tighten your belly,

Bottom and back and release.

Inhale while squeezing and tightening the muscles and then exhale while releasing and relaxing them.

Let's try it again with our shoulders,

Arms and hands.

Inhale and squeeze,

Exhale,

Release.

Inhale tighten your neck,

Head and face,

Tight,

Tight,

Exhale,

Release.

Now tighten your whole body on an inhale,

Exhale,

Release.

Tighten the whole body again,

Please,

Tight,

Tight,

Tight,

Now release.

One more time,

Gold bar tight,

Tight,

Tight,

Tight,

Exhale,

Release and melt.

Relax your whole body,

Release,

Melt and relax.

Now I'd like to invite you to set a positive goal,

Thought or intention for yourself today,

Also called a sankalpa.

Goals for this practice are best when they're short and positive and focused,

Like I am loved or I am loved,

Or perhaps I honor my authentic self,

Maybe I am creative.

Whatever feels best in an alignment with you today,

Please set your intention.

Feel free to think about this intention three times.

Good.

I'd also like you to make a goal to stay awake and alert during this session.

If you fall asleep,

That's okay,

Just means that you need more rest,

But if possible,

Try and stay awake and alert.

Feel free to put a smile on your face and feel these intentions fill your entire body.

We will now begin the rotation of consciousness.

As I name different parts of the body,

Please feel or imagine surrounding that area of the body with fluffy clouds,

Love or something else that feels peaceful to you.

I'm aware of the parts of the body,

But do not move them.

Just imagine the fluffy cloud bringing love to each part as I name it.

The clouds can be any color,

Size or temperature that you'd like today.

Please make sure to stay awake and pay attention to your body and my voice.

You'll start feeling or imagining clouds on the right side of the body.

Ready?

Right hand thumb,

Second finger,

Third finger,

Fourth finger,

Little finger,

Whole right hand,

Whole right arm,

Shoulder,

Right side of the chest,

Waist,

Hip,

Whole right leg,

Right foot,

The toes,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

All five toes together.

Now imagine the billowing cloud moving to the left side.

Left hand thumb,

Second finger,

Third finger,

Fourth finger,

Little finger,

The whole left hand,

Whole left arm,

Shoulder,

Left side of the chest,

Waist,

Hip,

Whole left leg,

Left foot,

Your toes,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

All five toes together.

Feel the loving energy in your two feet together,

The two legs together,

The bottom,

Stomach,

Chest,

Back,

The two shoulder blades,

The two arms,

The neck,

Head,

Scalp,

Forehead,

Eyes,

Right ear,

Left ear,

Nose,

Right cheek,

Left cheek,

Mouth,

Lips,

Tongue,

Teeth,

Chin,

The whole face,

The whole head,

The whole neck,

The whole back,

The whole back,

Arms and legs together,

The whole body together,

The whole body together,

The whole body together.

Please notice your breathing without trying to change it anyway.

Just notice the connection of the breath and the body.

Witness,

Notice who is breathing that breath.

Just notice how it works on its own.

Notice how it flows up and down and down,

In and out,

In and out,

Up and down,

In and out.

Imagine inhaling into the heart center.

Imagine inhaling right into the center of the heart.

As you exhale,

Send love to someone you know.

Inhale into the heart center,

Exhale.

Send love to someone else.

Keep paying attention to your breath,

And at the same time,

Start counting backwards from nine to zero.

Nine,

Inhale into the heart,

Exhale,

Send love out to someone in need.

Eight,

Inhale into the heart,

Eight,

Exhale,

Send love to someone else.

Seven,

Inhale,

Fill up the heart,

Exhale,

Seven,

Send love to a family member.

Keep counting backwards to zero,

Silently to yourself,

As you notice the heart filling with light and love.

Six,

Inhale.

Notice the feeling of sending that love out.

Six,

Exhale.

Pay attention to your breathing and counting.

Keep counting backwards.

Now let go of the counting.

Comfortably,

With your eyes still closed,

Imagine yourself in an open meadow filled with vibrant colors of green grass and pink flowers speckling the ground.

You see,

Feel,

Or imagine a grove of aspen trees just ahead of you on the path.

As you near the group of healthy trees,

You remember that they are all one living organism.

They are one living thing.

They are all connected underground by an intricate root system.

You notice how they also rise up as individual trees and sway beautifully in the slight breeze.

You wonder what other things are connected.

Who are you connected to?

Who is connected to you?

Looking up through the tree limbs and dancing tree leaves,

You notice a group of clouds that seems to be spelling out words.

As you appreciate the vast sky,

You feel inclined to relax onto the supportive ground and do a little more cloud gazing.

You stretch out onto the comfortable grass and focus on a set of white fluffy clouds above you.

Yes,

You do notice words.

You see the words,

Who am I,

Written onto the clouds.

Who am I?

Who am I?

Who am I?

How curious.

As you ponder,

The words stir in a gentle breeze,

Now seeming to say,

I am that.

That I am.

I am.

I am.

I am.

You delight in seeing different shapes and characters pop to life as you appreciate the clouds and the images you see.

You wonder how the clouds are writing these messages.

You wonder who else could be creating this moment with you.

What other shapes,

Symbols,

Or feelings can you imagine floating above you on the breeze?

You notice or imagine one cloud in particular that seems like a perfect cloud to curl up in and take a rest.

This cloud slowly descends toward you and you are able to climb aboard and comfortably tuck yourself in among its billowy surface.

What a great place of peace,

Safety,

And comfort.

A slight breeze picks up your cloud and you softly float off of the ground while a cord keeps you safely attached to Earth.

You are so comfortable,

So safe,

So peaceful.

You feel an immense love fill your heart.

You feel loved,

Understood,

And exactly where you need to be.

Fluffy clouds are close enough for you to touch with your hands,

So you imagine reaching out and creating a picture to remind you of a moment that brought you great joy.

When did you feel truly happy?

How did it feel to be in that moment?

What were you doing?

Who were you with?

Where were you?

Create that memory in the clouds.

You are in a perfect place.

You can direct your creative imagination toward many things.

I'd like you to imagine there is a white screen,

Like a tablet,

In front of your closed eyes.

Without opening your eyes,

Imagine these different objects,

Feelings,

Or ideas as I say them.

Allow your mind to quickly move from one picture on the screen to the next.

Driving through a tunnel.

The darkness of a tunnel.

The light at the end of a tunnel.

Green meadow in the spring.

The sound of a river rushing.

The swift sound of a waterfall.

A slow eddy near a riverbank.

The trickle of water in a creek.

A warm summer breeze caressing your skin.

The feeling of morning sun on your face.

The feeling of the cool,

Dewy grass under your feet.

Wet grass under your bare feet.

Your feet playing on grass.

Building a sandcastle on a warm day.

Digging in the sand.

Finding seashells in the sand.

Sandcastles.

A puppy playing.

A new puppy.

An excited new puppy.

A napping kitten.

A kitten sleeping in the sun.

A baby kitten.

Petting a small baby animal.

Cuddling a favorite item.

A hug.

A loving hug.

Comfortable chair.

Rocking chair.

Swing.

Swinging on a swing.

Earth.

Mother Earth.

Healthy,

Happy Earth.

Finger paint.

Finger painting.

Creating art with finger paint.

Wind.

Wind blowing through trees.

Wild wind.

Gentle breeze.

Gentle breeze.

Cool breeze on a warm summer day.

Air in your healthy lungs.

Healthy lungs.

Breathing lungs.

Birds chirping.

Birds singing.

The sound of birds' wings flapping.

Bird wings.

Silent owl.

Quiet owl.

Sleeping owl.

A baby crying.

A baby laughing.

A baby laughing.

People dancing to music.

People dancing and creating music.

The sound of good music.

Friends smiling.

People smiling.

Happy friends smiling.

People gathering together.

Unity.

Now you notice the feeling of gravity guiding your clouds safely back toward Earth.

Slowly bring your attention back to the comfortable Earth.

Notice how you feel.

Now bring your attention back into your body and back into the space where you are.

Notice that you're lying down or sitting up in a room or outside.

Notice how connected your body feels to what is beneath it.

Notice any sounds that you can hear around you.

Notice the sound of your breath.

Notice the sound of others breathing in the room,

Perhaps,

Or other sounds you might be able to hear.

Notice the sound of the air around you.

Notice the sounds that you might be able to hear.

Can you hear any sounds from outside of the space that you are?

Remember the positive intention or sankalpa that you set for yourself at the beginning.

I'd like to invite you to repeat that goal or intention to yourself now for three times.

Bring your attention deep into your heart center.

Now when you are ready,

Slowly begin to allow your fingers and toes to move like aspen trees gently swaying in the wind.

Allow the movements to get a little bigger as the breeze gets stronger.

Perhaps you want to stretch your arms and sway like a tree in the wind.

Maybe you'd like to rock back and forth a few times,

Letting the energy move throughout your whole body.

Bring your presence back into your body,

Back into this space,

And when you are fully present and aware,

Please slowly sit up in a comfortable cross-legged position or any position that feels the most comfortable to you.

You can keep your eyes lightly closed.

If you feel like joining me,

We will chant Aum together three times to complete our yoga nidra session together.

Feel free to exhale,

Totally releasing all the air from you.

Inhale,

And then we will begin.

Aum.

Thank you.

That is the end of our yoga nidra session for today.

Feel free to leave any comments or questions.

If you'd like to share how your experience was with this or ask any questions,

I'm always available and eager to help.

The practice of yoga nidra is very powerful,

And this is something that you can do over and over.

Feel free to look into the other programs that I have available to support you.

I really appreciate you.

Have a beautiful day.