Yoga Nidra EN - Heart Space

Welcome to your Ganyidra heart space relaxation.

Please get ready for your Ganyidra lying down on your mat in Shavasana.

Make sure you're going to be relaxed and comfortable and warm as the body will naturally get a bit colder through the relaxation process.

You can bring a bolster under your knees to relax the back,

A cushion under your head,

A pillow,

A cover,

Socks and other layers that you might need.

Make sure your body is completely still and relaxed on the floor.

The feet are slightly relaxed on the side and the palm of the hand are facing towards the sky.

You can also join the tips of the thumb and the index fingers of both hands to keep the energy running through the whole body.

Now start to bring your attention to the sounds.

Start bringing your attention to the sounds.

Use your awareness to listen to sounds close and far,

Loud and subtle.

Use your awareness as a radar,

Looking for sounds,

Hearing the sound and going to the next one.

No attachment,

Just hearing and looking for a new one.

Use your awareness as a radar to hear the sounds outside of the room you are in,

As far as you can.

See how far you can hear sounds after one,

After another,

How far can you hear?

Listen and go to the next one.

If you see your mind going away from this practice,

Acknowledge that,

Let any thought you have go away and come back to the practice of sound awareness.

Make sure you are completely aware of the practice of the sound awareness.

And start to see if you can hear sounds a little bit closer to yourself,

Still outside of the room you are in,

But maybe on the surroundings of this room,

Of this house.

Hearing closer sounds,

Gross and subtle,

Listening and going to the next one.

Now keep listening to sounds and bring your awareness into the room you are in.

Hear any sounds all around in the room you are lying down in,

Loud,

Subtle.

Hear any sound one after the other.

Keep on hearing sounds closer and closer to you now.

Until at some point you can hear your own sounds,

The sounds of your own body,

Of your own breath.

And now bring your sankapa into your awareness.

The sankapa is a resolve in the present moment,

In present tense,

Using I,

Not using the future tense I will,

We are using I am,

I have.

A resolve for your life,

Anything that you wish to achieve in the near or far future.

Use simple words,

One sentence at the present tense and feel it as you already have that or you already are this.

Repeat this sankapa three times in your mind space.

If you don't have it yet,

It's fine.

The sankapa will come to you on its own time.

Now repeat your sankapa three times mentally to yourself as it is already happening now.

Now your sankapa is anchored through your mind space.

Keep listening to my voice.

Use my voice as an anchor through the practice of the body rotation.

And every part of the body I will announce,

Feel its weight,

Its shape and do the same for the next ones.

Bringing awareness into your right hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of the right hand,

Top of the right hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Armpit,

Shoulder,

Right collarbone,

Right side of the chest,

Right side of the abdomen,

Right hip,

Thigh,

Knee,

Shin,

Calf muscle,

Ankle,

Right heel,

Top of the foot,

Sole of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Keep listening to my voice.

Bring your awareness to the left thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of the left hand,

Top of the left hand,

Wrist,

Lower arm,

Elbow,

Upper arm,

Armpit,

Shoulder,

Collarbone,

Left side of the chest,

Left side of the abdomen,

Left hip,

Thigh,

Knee,

Shin,

Calf muscle,

Ankle,

Left heel,

Left top of the foot,

Sole of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Keep listening to my voice and bring your awareness to your tailbone,

To your right buttock,

Left buttock,

Right side of the back,

Left side of the back,

Right shoulder blade,

Left shoulder blade,

The center of the shoulder blade onto the spine,

Awareness to the full spine from tailbone to top,

Awareness to the neck,

Awareness to the back of the head,

Top of the head,

Forehead,

Eyebrows,

Temples,

Ears,

Eyes,

Both cheeks,

Eyebrow center,

Paramatya,

The bridge of the nose,

The lips,

The chin,

The jaw,

Throat,

Both collarbones,

Chest,

Center of the chest,

Center of the chest,

Center of the chest,

Abdomen,

Pubic bone,

Groin.

Full awareness now to the right arm from fingertips to shoulder,

To the left arm,

Full awareness now to the right leg,

Toes to hip,

To the left leg,

To the back of the trunk,

To the front of the trunk,

Head,

Both arms together,

Both legs together,

Trunk,

Head,

Awareness to the full right side of the body,

To the full left side of the body,

To the full back side of the body,

The side that touched the ground,

To the full front side of the body,

The side that touched the air,

Awareness to the full whole physical body,

Whole physical body awareness,

Be aware of your whole physical body lying on the ground.

Now feel and connect a little deeper onto your natural spontaneous breath.

Feel into your natural spontaneous breath.

Feel the air coming in both nostrils naturally,

The air that touched the top of the lips when it enters the nostrils,

And the air going out of both nostrils,

Touching the top of the lips,

Feeling a little bit warmer than before when you inhale.

Connect and feel into your natural breath.

And imagine now that this breath on every inhale and exhale is coming through your heart center,

The center of your chest.

Feel into every inhale the nice breath coming into the center of the chest.

You can visualize a nice sparkling gold movement coming into the center of the chest on every inhale and coming out the center of the chest on every exhale.

Keep the breath natural,

No forcing,

Shallow.

Feel into your heart space on every inhale and exhale the breath,

Bringing in the prana,

Moving into the energy of the heart space.

Adding to this deep connection to your breath at the heart center,

Start to count backwards from 21 on every inhale and repeating mantali,

Hum,

The mantra hum on every exhale.

On your next inhale mantali,

Say to yourself 21.

On your next exhale mantali,

Say to yourself hum.

Then the forward inhale 20,

Exhale hum.

Next inhale 19,

Exhale hum.

And keep going this way.

Just be present in the mantra and the count.

We're not reaching any gold here.

It doesn't matter if we go to zero or beyond.

Just be present in the count and the mantra with the breath.

If your mind goes somewhere else and you lose the practice,

Come back to it and start again from 21.

Keep practicing your breath awareness and your count backwards with the mantra hum.

Okay.

Now let go of all of these.

Let go of the mantra,

Of the count.

Let them dissolve into space.

Let the heart center explode with light and come back to your natural breath.

I'm going to now announce feelings and emotions that you have experienced in your life before.

I will call them out for you to be able to fully embody them,

Feel them as it's happening to you now.

And once the next one's announced,

Let go of the previous one and feel the next one as it is happening now.

And then we let it go.

You're feeling cold.

Your whole body's feeling cold.

Cold.

Let go of this and now start to feel the heat.

Your whole body's feeling hot.

You're feeling hot.

Now bring into your awareness a sensation of physical and emotional or mental,

Uncomfortable feeling.

You're feeling uncomfortable.

Uncomfortable.

Let go of this and now physically,

Emotionally,

Mentally feel comfortable.

You are feeling comfortable on every level.

Comfortable.

Now let go of this and bring into awareness sadness.

You are feeling sad.

You are feeling sad.

Now bring to your awareness this feeling of joy.

You're feeling joy.

Joy.

Now let go of this.

Let go of this feeling and we bring into your mind now images.

You can visualize,

Feel as you are there.

Let them come to you as your mind wants you to explore them and see them.

Visualize a never-ending blue sea.

An earthy path.

A happy dog fetching a ball.

A photo album of your favorite memories.

A sandy hot dessert.

The vast blue sky.

An early morning hot cup of coffee.

A group of friends laughing out loud.

A twelve petals blue lotus.

Now you find yourself lying on a beautiful and vast white sand beach.

The sand feels very warm and soft against your skin.

You gaze out at an endless turquoise ocean before you.

And the blue of this ocean darken the further you look out from the shore.

This ocean sparkles like diamonds everywhere as the sun illuminates its beauty.

Therefore you watch the waves.

They are gentle and small as they meet the shoreline one after the other,

Slowly and easily.

Then slowly you decide and start to rise up and begin walking along the shore.

It's a warm day,

Sunny.

The sand is warm and wet under your feet.

And you can stop yourself from noticing small shells along your path during your slow walking along the shore.

You're enjoying the warmth of the sun on your skin.

The sprinkles diamond-like on the waves.

And the feeling of the ground on your feet.

Now your path begins to wander away from the ocean's edge.

The sand is slowly becoming drier beneath your feet.

And you continue walking forward,

Enjoying every step.

You start to path more and more large and smooth rocks formations along your sandy path.

As you continue your hike into the sand with a few rocks coming in.

The ground beneath you starts to become increasingly deeper.

You are far from the shoreline now.

And you realize that you are climbing up a sandy dune made of sand and rocks.

The path starts to become a bit steep.

And higher and higher.

It gradually becomes harder and harder to lift your legs to move forward against this dune.

But you keep on walking,

You keep on climbing.

You still want to move forward.

You start to struggle a little bit.

Your breath becomes louder and deeper.

But you continue to move forward,

Using both your hands and legs now to climb the sandy rocky steep little dune here.

It feels good to push your body.

You feel alive.

You feel motivated.

You feel the energy rising as you rise on this dune.

You continue forward and up,

One step at a time.

And finally,

With all your determination and energy,

You reach the top.

You look out at the white sand and blue sky before you down the hill.

You sit down on the top of this dune and slide easily down the dune that is soft and warm.

That moment of joy brings to mind a childhood memory that you take the time to visualize and embody now.

You return from your memory.

You open your eyes and look ahead in the distance.

And you can see a large golden rock formation.

And you rise again.

Brush the sand off your body and walk towards the golden formation rock.

As you get closer and closer,

You realize it has a large opening at the center.

You step inside the opening of the large golden rock.

Touching the rock while you step down five stairs makes you feel safe.

You feel like the golden light starts to be absorbed by your hands.

Going inside this rock,

You take five steps down.

The inside of this golden formation is glowing with an inner golden light,

Like it's growing gold inside and out.

Your whole body now seems to be absorbing this inner golden glow and the warmth coming from it.

Then,

Looking around inside this golden formation,

You notice there is a large round pool of water in the center of this golden bliss.

You slowly walk towards the pool and you step into it.

It's shallow by the edge,

But as you swim to the middle,

It gets a little deeper.

Enjoying the soft touch of the water,

Your whole body is immersed now in this beautiful healing water,

Shining with the golden light of the cave that is formed by the golden rock.

You roll over and float on your back at the surface of this pond.

You close your eyes and relax for a moment,

Floating.

You can feel your body absorbing the healing light of the golden formation and the energy and healing properties of this divine water,

Hidden like a gem in this golden rock formation.

You can feel whatever part of your body that needs healing becoming warm,

Flooded with healing energy.

As your body absorbs all this healing energy from the water,

There is a glowing radiance in and around your body.

You are one with the healing energy of this sacred water inside this golden cave.

And now you roll from your back and swim,

Completely immersed within this healing energy.

And you swim slowly to the edge of the pool where you entered before.

As you step out of the water,

You can feel a lightness in your body.

Whatever needed to be let go of has been released from your body.

You have left it behind in the water in this golden cave.

Your whole body is starting to bleed completely dry now,

With warm glowing energy around you.

You see the five steps before you and you walk back up these five steps to the sandy surface,

Getting out of the golden cave.

You decide to walk forward slowly,

Enjoying this new feeling within you.

After a few steps away from the cave,

You turn around to see it one last time at the distance.

And now facing the ocean on the warm white sand,

You decide to lie down,

Feel the warmth against your skin again,

And look up at the endless,

Vast blue sky.

And looking at the sky,

You can see your Sankalpa writen across the blue sky in shimmering silver letters.

You watched your Sankalpa in silver letters in the sky and repeat it to yourself three times,

Absorbing and feeling it as it is already happening now.

And then you close your eyes and bring your awareness into your Chitakash space,

The space of the mind.

Bring your awareness to the Chitakash.

See yourself as the observer,

The witness of whatever happens in the mind.

See the mind space behind the closed eyes and the forehead.

Like a cinema screen,

You are the witness of whatever thoughts,

Ideas,

Images,

Feelings are floating around.

No attachment nor judgment.

They did come and go and be only the observer of the Chitakash space.

You are the witness of whatever happens in the mind.

If you find yourself attached to a thought,

Let it go,

Let it dissolve into the Chitakash space and come back to being the witness of anything that happens in this space.

See it float around you,

Come and go,

Dissolve.

Let it do its play and be the witness only.

And now let go of the Chitakash space.

Let go of the Chitakash space and bring your awareness to your natural spontaneous breath.

Feel into your breath coming into both nostrils and out.

Feel into your natural breath.

Come back to your breath,

Come back to your breath.

Now start to deepen your breath slightly,

Taking deeper inhale,

Deeper exhale and connect to the movement of your belly and your chest on every inhale and exhale.

Bringing more breath and prana.

Connecting back into the air around you,

The energy and your body,

Your whole body.

From your trunk awareness,

Bring the awareness up to the legs,

Head and arms.

Bring your awareness to the whole body.

Be fully aware of your breath and your whole body.

Bring your full awareness back into your whole physical body on the floor today.

Be aware of your whole body,

Your breath,

Who you are in this realm,

Where you are in this room.

Be fully aware of your whole self,

Of your whole body,

Of your full deep breath.

You can start now to bring some movement onto your feet,

Your hands and your head.

On every inhale and exhale,

Moving them from side to side.

Feeling into the movement of your lungs,

Feeling into your whole body.

Lift up your arms above your head and give yourself a very nice strong stretch from toes to fingertips.

Waking up your full body and when you're ready,

Turn onto your right side for a couple of breaths.

And slowly sit down to fully be aware and awake into your whole body.

Hari Om Tat Sat.

Your Ganidra is now complete.

Once seated,

Bring your hand into a prayer position at the heart space.

Connect into your breath and your heart space.

Inhale deeply for one Om chanting together.

Inhale in.

Hari Om Tat Sat.