40-Minute Yoga Nidra ~ Your Original Heart

This is a full 40-minute Yoga Nidra to guide you back to your Original Heart. Yoga Nidra is an effortless practice guiding you back through the five subtle selves.

Find yourself in a comfortable place, lie back, and enjoy deep relaxation in your Original Heart.

LOVE.
Jocelyn b.

Transcript

Welcome.

I'm Jocelyn.

This is a full yoga nidra designed to guide you back to your original heart.

Go ahead and find yourself in a comfortable place,

Comfortable position,

Maybe lying down or sitting back into a comfortable chair.

Consider bringing pillows or rolled up towels,

Even a mask or eye pillow for your eyes.

When I think about going back and connecting with the original heart of each of us,

I think about how it requires a bit of physical safety and comfort.

So wherever you are,

Try to create as much comfort in your body as possible.

And that might mean a pillow a pillow below your knees,

Under your back,

Ankles,

Under your head.

It might mean a blanket over your body.

You want to allow your body to fully rest and feel supported as I guide you back to your original heart.

And once you find this place for yourself,

Just drop down into your awareness of your breath.

Don't try to manipulate it at all.

Just notice it.

And by that simple noticing and becoming aware of each inhale and exhale,

We naturally begin to deepen our breath and become present in our body.

And this is a good time to notice if any part of your body is still holding on and allowing yourself to adjust as it's needed.

So just noticing your inhale and your exhale whenever they are birthed in your body.

And notice if there's any place in your body that needs a little extra support.

We're going to begin by taking two gentle sips in of air through the nose and then opening our mouth and sighing out that breath.

So inhaling two gentle sips in through the nose,

And then opening your mouth and sighing out.

And you're going to do this in your own time and pace.

Breathing with two gentle sips in through the nose,

Opening your mouth and sighing out.

And if you can imagine when you're inhaling with those two gentle sips in,

All of the nourishment from the oxygen around you feeding your cells as you inhale.

And if you could imagine on your exhale as you open your mouth and sighing out,

That you are allowing your body to drop down further into a relaxation.

That you're allowing your body to settle into where it is in this moment.

So inhaling two gentle sips in through the nose,

So inhaling two gentle sips in through the nose,

Opening your mouth and sighing out,

Allowing your body to settle in,

To be supported.

Two gentle sips in through the nose,

Taking in the nourishment of the air all around you.

Opening your mouth and sighing out,

Allowing your body to settle in.

And doing this just a few more times,

And simply letting that go.

In a yoga nidra,

We work with a sankalpa,

Which is the heart's intention,

Or the heart's true north.

And in this yoga nidra,

I'll be guiding you back to your original heart.

So you might want to take a minute to open your inner ears,

To listen to your heart's calling.

A sankalpa is an I am statement,

And it is a positive statement.

You might want to use,

I am reconnecting to my original heart.

Or I am reconnecting to my true north.

I am safe to listen to my original love.

Or I am joyously following my original heart.

We work with a sankalpa by repeating it silently to yourself three times each on the arc of a breath.

So inhaling,

And on the exhale,

Silently repeating your sankalpa.

And two more times.

I am going to be bringing you through a rotation of consciousness where I guide your awareness to different regions of the body.

And as I do so,

If you could imagine holding a gentle and curious gaze of awareness over that area of the body.

You might imagine it as if you were in a forest and saw a beautiful forest friend.

And you got curious about that friend.

But you kept a curious gaze from a distance,

Because you didn't want to scare it or make it fearful.

You simply stay still and allow your gaze to take it in.

So you might want to use this same curious and gentle gaze as I bring your awareness through different areas of your body.

Through different areas of your body.

Top of the head.

Center of the forehead.

The space between the eyebrows.

The right eyebrow.

Eyelid.

Globe of the eye.

The tiny muscles behind the right eye.

Right temple.

The folds of the right ear.

The right inner ear.

The space between the ears.

The left inner ear.

The folds of the left ear.

Left temple.

The muscles behind the left temple.

Left eye.

The globe of the eye.

Eyelid.

The left eyebrow.

Bridge of the nose.

Right cheekbone.

Back of the head.

Left cheekbone.

Nasal passages.

The air flowing into and out of the right nostril.

And the left nostril.

Tip of the nose.

Upper lip.

Lower lip.

Teeth.

Roof of the mouth.

Floor of the mouth.

Inside of the right cheek.

Inside of the left cheek.

Tip of the tongue.

Back of the tongue.

Back of the throat.

Center of the throat.

The clavicle.

The heart space.

The heart space.

The right shoulder.

Upper arm.

Elbow.

Inside of the right wrist.

Center of the palm.

Tip of the right thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

Back of the hand.

Outside of the right wrist.

A gentle and curious gaze of awareness.

Inside of the elbow.

The right shoulder.

Armpit.

Right ribs.

Waist.

Lower belly.

Pelvic bowl.

A gentle and curious gaze of awareness.

The right hip.

Thigh.

Knee.

Calf.

Inside of the right ankle.

Center of the bottom of the foot.

The big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

A gentle and curious gaze of awareness.

Top of the foot.

Outside of the ankle.

Inside of the knee.

Right knee.

Right hip.

Right hip crease.

The whole lower right side of your body.

The whole right side of your body.

A gentle and curious gaze of awareness.

Along the whole right side of the body.

And the left hemisphere of the brain.

The heart space.

Left shoulder.

Upper arm.

Elbow.

Forearm.

Inside of the left wrist.

The center of the palm of the hand.

Tip of the thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

Back of the hand.

Outside of the left wrist.

Inside of the elbow.

Left shoulder.

Armpit.

Left ribs.

Waist.

Lower belly.

A curious and gentle gaze of awareness.

Pelvic bowl.

Left hip.

Thigh.

Knee.

Calf.

Inside of the left ankle.

The center of the bottom of the foot.

A gentle and curious gaze of awareness.

A big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

The top of the foot.

Outside of the left ankle.

Inside of the knee.

Of the left hip.

Hip crease.

The whole lower left side of the body.

Lower left side of the body.

A gentle and curious gaze of awareness.

On the whole left side of the body.

The whole left side of the body.

And the right hemisphere of the brain.

That gentle and curious gaze of awareness.

The whole back side of the body.

The whole front side of the body.

A gentle and curious gaze of awareness.

On the whole body.

The whole body.

And allow that gentle,

Curious gaze of awareness to settle on your breath.

Just witnessing each breath.

Each inhale and each exhale.

As it happens in your body.

Just allowing your body's natural rhythm of inhalation and exhalation to be.

Your body has been breathing you since the very first breath you ever took.

Just bringing your awareness back to this rhythm of inhalation and exhalation.

Inhale and exhale that is so uniquely you.

From your very first breath in this body.

And allowing your body to breathe you with this wisdom that comes so naturally.

With each inhale and exhale.

We are works of art.

We are magical.

The way that breath moves in and out of our body.

In its own time.

In its own pace.

Just bearing witness to this life within you.

There's no need to deepen it.

Or manipulate it.

Or change it in any way.

Your body knows what to do.

And it always has.

And might you imagine.

When you take your next inhale.

That you are inhaling into your heart space.

And when you're exhaling.

That you're exhaling from your heart space.

Just imagining that your breath is born in your heart.

As you inhale.

And as you exhale.

It exhales from your heart space.

You might even imagine.

When you're witnessing your inhale.

That as you inhale into your heart space.

That breath expands like a ripple outward.

And when you exhale.

That expanded ripple pulls back in to your heart space.

Just bringing your awareness to this dance of expansion.

And contraction.

In and out of your heart space.

And might you imagine now.

Whenever your inhale comes.

That you inhale into your heart and the ripples of expansion.

Move in all directions toward your solar plexus.

And your throat center.

And as you exhale.

Those rings of expansion come right back to the center of the heart.

As if a stone was dropped into a still water.

The ripples of breath expand outward from your heart center.

To connect with your solar plexus.

And your throat center.

And as you exhale.

It almost rewinds and those ripples come right back into your heart center.

Might you imagine.

The ripples of your breath.

As you witness this inhalation.

And exhalation.

Breathing you.

And allowing your gaze of awareness to shift.

To the places in your body where you feel love.

Where do you feel love in your body?

Where do you feel the expansiveness of love in your body?

Allow your gentle and curious gaze of awareness.

Gaze of awareness to land in the places that you feel love.

And might you shift that gaze of awareness now.

To the places in your body where you feel fear.

It might be more contracted or tight.

It might be heavier.

Or feel detached.

Allowing your gaze of awareness to land on the places in your body.

Where you feel a bit of fear.

These places might feel unsafe.

Unbalanced.

And might you allow your gentle and curious gaze of awareness to shift back.

To the places where you feel love.

The expansive ripple of love.

And might you now shift that gaze across and over the spaces and places in your body.

Where you feel fear.

Might you now take that gentle and curious gaze of awareness.

And allow it to rest over both the places in your body that you feel love.

And the places in your body where you feel fear.

At the same time.

Simultaneously.

Both places in your body that feel love.

And that feel fear.

You can let that go now.

A nest in a winter's tree.

Bare feet in moist earth.

Music notes across the sky.

A hug from a child.

A shape in a white cloud in the sky.

A butterfly.

A hand to place your own within.

The beginning.

I'm going to stay quiet for a few minutes.

Music notes across the sky.

Bringing back the sankalpa you worked with in the beginning of this yoga nidra.

It might have been I am reconnecting to my original heart.

Or I am safe.

To follow my original love.

Or I am joyously following my original heart.

We're going to repeat to yourself silently your sankalpa on the arc of a breath three times.

Inhaling.

And exhaling.

And two more times.

And slowly beginning to deepen your breath just a little at a time.

Allowing your inhale to deepen just a bit.

And your exhale to deepen just a bit.

Allowing your breath to drop down into your lower belly.

Inhaling through your nose.

Inhaling through your nose.

This time opening your mouth and sighing it out.

Again inhaling deep into your lower belly.

Opening your mouth and sighing out.

And this time on your inhale dropping it deep into your lower belly.

Allowing your ribs to expand and your chest to expand.

Opening your mouth and you might want to put some voice on this sigh.

Feel the vibration in your throat and one last time.

You might want to wiggle your fingers or your toes.

You might want to gently rock your body from side to side or rocking your head from side to side.

You may want to take a hand or two and put them on your heart and connect to your heart for a minute.

Giving gratitude to this beautiful heart that's been taking care of you since you were born,

Even before.

You may want to take a full body stretch and stretch back into your body.

And when you're ready you can flutter your eyes or open your eyes.

Open and sit up if you'd like.

Thank you so much for joining me on this yoga nidra back to our original heart,

Our original love.

I always feel so honored to walk you through these beautiful yoga nidras,

This ancient practice.

I have a bunch of offerings on my teacher page here on Insight Timer.

Different yoga nidras and guided curiosities and I always love to read your comments and and hear how your yoga nidra guided meditation was.

So thank you so much and namaste.