Journey To The Heart (Yoga Nidra 31:21)

Welcome.

Yoga Nidra is a Sanskrit term.

It's the practice of psychic sleep.

This practice is a conscious state that flirts on the border of sleep.

Deep transformation can happen in Yoga Nidra because you can set a resolve that permeates into the subconscious through the practice,

Bringing powerful potential for healing and for self-growth.

Take a few moments to get settled.

If you need pillows,

Blanket,

Anything else to be comfortable for the extent of this practice,

Set it up now.

Get comfortable.

Shift and move.

Let your body settle.

Deeper into the earth,

Into your mat.

There is a Sanskrit word,

Shamatha,

Which means to come to rest,

To settle,

Like drops of water that start high in the mountains and are always trying to reach the sea,

To come down to the lowest point so they can be at rest.

Let your body sink into the floor.

Notice yourself right here,

Right now.

Nothing else matters.

There's nowhere to go.

There's nothing to do.

Take this moment to simply notice your body and listen.

Don't worry if you don't hear everything that's said.

In this practice,

It's natural to flow in and out of your conscious hearing.

In the deepest part of you,

Your core self is always listening.

Whatever you experience today is exactly what you need to experience.

You can't do this wrong.

Just listen.

Don't try too hard.

You're in a safe space,

Protected.

Come into stillness now and remain still for deep rest,

Deep nourishment.

Feel your natural breath.

Feel the weight of your body against the floor.

Relax.

Allow your bones to become heavy.

Feel your bones heavy and sinking into the earth.

Turn your attention inward.

Send your focus to the center of your chest,

Your heart.

Notice the upper left corner of your heart.

Keep your attention there.

Breathe.

This is where the true self,

The Atman,

Resides.

Connect.

Connect with your true self and ask,

What does my true self desire?

What does my true self desire?

What does my true self desire?

There's no right or wrong answer.

Create an intention based on the answer to that question.

A positive statement in the present tense,

As though it's already happening.

Something like,

I release all stress and tension in my body.

This is your sankalpa.

Take a moment.

Create your own intention.

State that intention three times silently.

See it happening in your mind's eye.

Shift your awareness to your body.

To each part of your body,

As it's mentioned.

Remain still.

Stay alert.

Welcome all sensation,

Just as it is.

No judgment.

Only notice.

Send your attention all the way down to your left foot.

Notice the sensation in your left big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Top of your foot.

Arch of your foot.

Sole of your foot.

Left heel.

Notice your heel's weight against the floor.

Feel your whole foot as a whole.

Notice your left ankle.

Calf muscle.

Shin.

Feel the sensation,

The energy of your left knee.

Notice your left thigh.

Hemstring.

Glute.

Side of your hip.

Send your attention to the front of the left hip,

Just below the waistband.

If you notice any tension or holding in that area,

Let it go.

Let your awareness move all the way down to the right foot.

Notice the sensation in your right big toe.

Second toe.

Third toe.

Fourth toe.

Send your awareness into your right little toe.

Top of your foot.

Arch of your foot.

Sole of your foot.

Notice your right heel.

Feel the connection with your heel against the floor.

Feel your whole foot as a whole.

Notice your right ankle.

Calf muscle.

Shin.

Feel the sensation,

The energy of your right knee.

Notice your right hemstring.

Glute.

Side of your hip.

Send your attention to the front of your hip,

Just below the waistband.

Any tension you might be holding on to there,

Let it slip away.

Notice both legs together.

Both hips.

Notice your tailbone.

Feel the connection,

The weight of your pelvis against the earth.

Feel energy moving in and around your sacrum.

Notice your lower back.

Left side oblique.

Right side oblique.

Your lower belly.

Your navel.

The solar plexus,

Just below the base of your rib cage.

Let go of any tension you hold in the belly.

Feel the movement of energy there.

Notice the back of the rib cage against the floor.

The sides of your ribs.

The front.

Feel the connection of each rib with the sternum.

Notice your heart.

And the energy there.

Notice your lungs.

Bring your attention to your upper back,

Scapula,

Trapezius muscles,

Shoulders.

Turn your attention to your left arm,

Biceps,

Triceps,

Elbow,

Forearm,

Wrist.

Notice your left hand,

Palm,

Back of your hand,

Thumb,

Index finger,

Middle finger,

Ring finger,

Little finger.

Return to your upper back,

Shoulder blades,

Shoulders.

Turn your attention to your right arm,

Biceps,

Triceps,

Elbow,

Forearm,

Wrist.

Notice your right hand,

Palm,

Back of your hand,

Thumb,

Index finger,

Middle finger,

Ring finger,

Little finger.

Now,

Notice both arms,

Both hands.

Feel the energy tingling in your fingertips,

Swirling in your palms.

Notice your trapezius muscles.

Notice your neck.

Throat.

Jaw.

Cheeks.

Chin.

Lower lip.

Upper lip.

Teeth.

Roof of your mouth.

Your tongue.

Feel the entire inside of your mouth as a whole.

Notice your temples,

Cheekbones,

Nose,

Nostrils,

Ridge of your nose,

Between the eyebrows,

Forehead,

Center of your forehead,

Eyebrows,

Eyelids,

Eyes.

Notice any patterns,

Any colors,

Energy you might notice behind the eyelids.

Turn your attention to your breath.

Notice your breath.

Feel the natural rise and fall of your belly.

Feel the breath as it comes in.

Feel the breath as it goes out.

Breathe deeply.

As you inhale,

Imagine a wave passing downward through your body,

Bringing with it life force,

Energy.

As you exhale,

The wave flows upward through your whole body,

Carrying away stress and dis-ease,

Bringing a sense of calm to every cell.

Inhale,

Wave flowing downward through your body,

Filling you with prana,

Life.

Exhale,

Everything out,

Carrying away fears,

Doubts.

Inhale,

One,

Two,

Three,

Four,

Five,

Six.

Exhale,

One,

Two,

Three,

Four,

Five,

Six.

Inhale,

One,

Two,

Three,

Four,

Five,

Six.

Exhale,

One,

Two,

Three,

Four,

Five,

Six.

Inhale,

One,

Two,

Three,

Four,

Five,

Six.

Exhale,

One,

Two,

Three,

Four,

Five,

Six.

Inhale,

One,

Two,

Three,

Four,

Five,

Six.

Exhale,

One,

Two,

Three,

Four,

Five,

Six.

Inhale,

One,

Two,

Three,

Four,

Five,

Six.

Exhale,

One,

Two,

Three,

Four,

Five,

Six.

Inhale,

One,

Two,

Three,

Four,

Five,

Six.

Exhale,

One,

Two,

Three,

Four,

Five,

Six.

Keep the breath calm,

Slow,

And deep.

Bring your attention to your third eye,

The center of your forehead,

Between your two eyebrows.

Imagine a pinpoint of light shining out from that spot.

The light is a soft,

Violet color.

Breathe into that spot at the center of your forehead.

As you inhale,

The light becomes brighter,

Filling the space around you with a soft,

Violet glow.

As you exhale,

The light recedes.

This is the ajna,

The center of intuition,

Perception,

Foresight,

Illumination.

Inhale,

The light grows brighter.

Exhale,

The light recedes.

Inhale,

Feel your body rise.

Exhale,

Focus on the center of the forehead.

In your mind's eye,

See yourself begin to lift up off the floor,

Weightless,

With every slow,

Calm breath,

You rise higher,

Until,

Looking back,

You see your body resting peacefully on the floor below.

You continue upward,

Rising up through the ceiling,

Hovering gently.

You look out over the rooftops,

Over trees,

Into a beautiful blue sky.

In the distance,

A soft,

Pulsing glow seems to beckon to you.

It feels soft and warm,

Almost like the beat of a heart.

You approach.

You can see that the glow emanates from the center of a forest.

So you travel there,

Descending down into it.

The deep,

Green,

Earthy smells,

The quietness,

The serenity of the forest,

Sink into you.

This is a place of peace.

You move deeper into the forest,

Searching for the source of the light.

As you do,

You notice the trees seem to be made of a deep,

Green crystal.

Some of the trunks are even laced with beautiful,

Pink crystal veins.

You come to the center of the forest,

And there,

At the top of a small rise,

Sits a small figure in a cross-legged lotus.

A soft,

Golden light shines from their skin,

Bathing the clearing and pulsing ever so gently.

You approach,

Coming to a seated position in front of them.

Their eyes crack open,

And in seeing you,

They break into the most beautiful,

Loving smile.

You feel your chest grow warm with affection.

Why am I here?

Without your mouth even moving,

They smile again,

Knowingly.

No words come into your mind.

The most important journey you will ever make is only a few inches.

It's the journey from here,

When they reach up and motion to your forehead,

To here,

When they motion to the center of your chest,

Your heart.

The figure laughs gently,

And you think it might be the most beautiful,

Loving laughter you have ever heard.

It brings a smile to your heart.

The soft glow surrounding them becomes brighter,

And brighter,

And brighter,

Until all you can see is that golden light.

Now,

Remember your sankalpa,

Remember your present moment statement.

Repeat it again,

Three times,

As the truth.

Three times to yourself.

Notice the back side of your body against the earth.

Feel all the places where you touch the ground.

Feel the pressure of that contact.

Feel your connection with the earth.

Notice the front side of your body facing skyward.

Notice all of the space surrounding you.

Let your body expand wider into that space.

Notice your breath.

It's rhythm and pace.

Start to come back into your body.

Before moving,

Sense your fingers.

Just imagine them moving.

Now,

Begin to wiggle your fingers,

Feeling every sensation as you do.

Notice your toes.

Just imagine your toes moving.

Begin to wiggle your toes.

Roll the neck,

The shoulders.

Tune back into your breath.

Gently rock to the side,

Slowly awakening,

Side to side.

Draw a deep breath into your belly,

Into your chest.

Move slowly over to your left side.

Roll to the side,

Knees up to your chest.

Lie there for a moment.

Feel your inhale.

Feel your exhale.

Now,

Imagine your body has become water.

Slowly,

Press your right palm into the floor.

Flow like a river up into a comfortable seated position.

Lengthen your spine.

Take a full breath in,

And imagine filling with celestial light.

Exhale.

Bring your hands to Anjali Mudra,

Palms together in front of your chest.

Notice how you feel right now.

Notice the effects of your Yoga Nidra practice.

Ever so slowly now.

Allow your eyes to open to a soft gaze on the floor in front of you.

Take in a deep inhale.

Om.