PT4: Yoga Nidra For Inner Harmony & Peace | The Heart Centre

This Yoga Nidra meditation supports balance in the heart centre (Anahata Chakra), helping cultivate love, compassion, and emotional openness within the body and mind. The practice gently guides the body into deep relaxation while the mind remains aware. It follows the original traditional 8-step method of Yoga Nidra, maintaining the structure used in classical practice.

Regular practice can help soften emotional tension, support forgiveness, and deepen your connection with yourself and others. This audio is part of a Premium Tracks series that focuses on harmonising and balancing the 7 main chakras.

Transcript

Welcome to your Yoga Nidra session. This is your guide Kanchi and I am grateful you took this time to be here today. Yoga Nidra is a powerful practice where the body learns to rest deeply, Inducing complete relaxation physically, Mentally and emotionally. This recording focuses on the Anahata Chakra, The heart centre, The source of love, Compassion and emotional balance. As you rest, We will invite the qualities of softness, Forgiveness and openness. Openness towards yourself and others. Find yourself in a comfortable resting position, Laying down on your back in Shavasana. Let the arms rest slightly away from the body, Palms facing up, Allowing the feet to fall outwards naturally. Feel the shape and position of your physical body, Look for balance and symmetry. If needed, Adjust yourself to be as comfortable as possible. If you require support under your knees or a blanket beneath your head, Please use it now. The goal is to feel safe, Supported and completely still throughout the practice. Close your eyes softly, Take a deep breath into your belly and a soft breath out. Start by telling yourself mentally, I am now going to begin the practice of Yoga Netra. I will stay awake and aware. I will be completely still. I will avoid thinking and analysing. Instead, I will focus on relaxing, Experiencing and enjoying. I will keep following all instructions. And we start by tensing and relaxing the body. As you breathe in, Scrunch your face to tighten the facial muscles, Tighten the limbs all the way to the fingertips and the toes, Tightening the chest, Stomach and buttocks all at once. And then holding your breath consciously and creating maximum tension for a few moments in every muscle of your body. And then release, Letting go of the breath completely, Taking a few deep breaths in and out, Enjoying that feeling of relaxing, Relaxing as you exhale. And now for the second time, As you inhale, Tighten your face, Arms, Legs, Chest, Stomach and buttocks all at once. Feel the tension building up in every muscle, Every corner of the body and this time send all your mental frustrations and worries into the physical body. Holding your breath and really feeling that tension and then letting go. Taking a couple of deep breaths without tensing to help you let go further as you exhale. Know that you can let go mentally as easily as you can let go physically. From now on there will be no further movements. If you wish to make any adjustments, Please do so now so you can feel perfectly comfortable and relaxed for the rest of your yoga nidra practice. Now take your awareness outside, Listening to all the sounds around you and in this recording without thinking of the cause or the origin of these sounds. Simply hearing as if you are listening to noises or music. Stretch your awareness out like a radar, Picking up on the softest, Most subtle and far away sounds. In this moment check in with yourself, Am I awake and aware? If your mind begins to wander and think of other things, Realize what has happened and know that it is ok, It is normal but as soon as you realize that your mind has drifted off, Bring it back to listening, Listening to my voice and listening very carefully, Observing the gaps between the sound and the sound of silence itself. Now feel your body resting against the floor and the contact points between the body and the ground underneath. Starting from the heels, Legs, Buttocks, Hands and the arms, Shoulders, Back of the head. Feeling the force of gravity pulling your body down towards the floor and surrendering. Surrendering to the force of gravity as the weight of your body presses down against the surface of the earth. Now begin to bring your attention to the heart space and in this moment of stillness invite a sankalpa, A simple and positive intention or resolve. Let it arise from a space of safety, Stability and grounding. If you don't have a personal sankalpa that you are working with at the moment, You can choose one of the following resolves for this practice. I am grounded and supported. I feel safe within my body. And from the depth of your being, Repeat your sankalpa silently in your mind three times with full faith and conviction. Knowing that the sankalpa made in your yoga nidra will become a reality. As you mentally speak it, See yourself already living it and notice how you feel after making your sankalpa and planting it like a seed into the quiet soil of your being, Letting it rest there gently. Begin to bring your awareness to the body as we rotate our consciousness inward through the physical body. Stay completely still and simply feel each part of the body as I name it, Allow it to relax from the inside and let it soften. Starting with the right hand thumb, Index finger, Middle, Ring, Little finger, Inside of the palm, Back of the hand, Wrist, Forearm, Elbow, Upper arm, Armpit, Shoulder, Right side of the chest, Waist, Hip joint, The entire length of the thigh, Knee joint, Shin and calf, Ankle joint, Top of the foot, Sole of the foot, The heel, Right big toe, Second, Third, Fourth, Fifth toe. Sweeping your awareness up and down the right side of the body, Relaxing and refreshing the right half of your body and now shifting over to the left side, Left hand thumb, Index finger, Middle, Ring, Little finger, Inside of the palm, Back of the hand, Wrist, Forearm, Elbow, Upper arm, Armpit, Shoulder, Left side of the chest, Waist, Hip joint, The entire length of the thigh, Knee joint, Shin and the calf, Ankle joint, Top of the foot, Sole of the foot, Heel, Left big toe, Second, Third, Fourth, Fifth toe. Sweeping your awareness up and down the left side of the body, Relaxing and refreshing the left half of your body, In this moment check in with yourself, Am I awake and aware? Now bring your awareness to the front, To the top of your head and feel the sensation here, Like a gentle hand resting lovingly over your head, The same hand gently stroking your forehead, Wiping away all your worries, Relax the eyebrows and the space in between the eyebrows, Left eye and right eye softening and relaxing in the eye sockets, Left cheek and right cheek becoming loose and soft, Left ear and right ear, Top lip and bottom lip slightly parted, Letting go of any tension, The tongue is becoming soft and relaxing at the base of the mouth, Slowly unclenching the jaw and relaxing it, Letting the entire face relax at once, As you start to notice your face is becoming loose and soft, As if your face were a mask, A mask that you are wearing, Wearing for the outer world, Let this mask melt away, Connecting to the real you behind the external mask, Continue to bring your awareness to the throat, Collarbones, Chest, Heart center, Upper belly, Lower belly, Pelvis, Knees, Shins, Tops of the feet and then going up the back of the body, Soles of the feet, Heels, Calves, Knees, Thighs, Buttocks, Sacrum, Lower back, Middle back, And the upper back, Shoulders and the back of the head and now spreading your awareness throughout the whole body, Feeling your whole body at once completely relaxed, In this moment ask yourself, Am I awake and aware? Now bring your attention to the natural rhythm of your breath, Simply observing without any need to change it, Feel the breath as it flows in and out, Notice how the breath expands through the chest, Rising with each inhalation and falling with each exhalation, Now guide your awareness to the center of the chest, Towards the sternum and here is your anahata chakra, Your heart center, Let the breath gently open the space, Softening with each inhale and releasing with each exhale, Each breath cleansing and balancing your heart, Allowing for love, Connection and compassion to flow through you and before going further, Ask yourself, Am I awake and aware? And now let's go deeper, Deeper to your deepest part of being, To the place where you see your dreams at night, Your chidakash, The inner mind screen, Explore your chidakash knowing that you are exploring another dimension of your being, Notice if it is a large space or a small space, Is it bright or is it dark, Is it warm or is it cold and whatever you see or don't see, Just watch with patience and acceptance, Begin to visualize a red rose, A beautiful red rose, Dew drops on its petals, Shining like diamonds, Begin to smell the scent of the red rose, Feeling its soft petals and its sharp thorns, You see a red rose blooming on a bush in front of you and someone is digging the soil around this bush, You can start to smell the fresh earth, The smell of wet mud and you hear the sound of water splashing and now you notice someone is watering the garden and you hear the sound of a bird chirping, As you look for that sound you gaze up and see the sun, The sun shining through the green canopy of trees, The bright golden sun shining through the green leaves, You can feel the warmth of the sun on your face and skin and you can feel a cool breeze ruffling your hair, As you see a blue sky with white clouds, A blue sky with white clouds moving above your head, Feeling totally at peace with yourself and the world, Peace with yourself and the world around you, You can now see the sun setting behind the clouds, Beautiful colours of the sunset behind the clouds, As you watch the sun slipping away, The stars begin to twinkle in the darkening sky, A bright full moon is rising in the dark night sky, The starry dark night sky, Stay with this image, A beautiful blooming red rose, The bright full moon and the dark starry night sky, Know that this is your chidakash, Whatever you see or don't see, Just watch patiently with awareness and acceptance, Now returning back to your sankalpa and mentally repeating it to yourself three times, Three times with full faith and conviction, Let it settle deep in your awareness like a gentle whisper inside your heart, Knowing that the sankalpa that you made in your yoga nidra practice will become a reality, As you see yourself having achieved your sankalpa already, And now notice, Notice how you feel after you have achieved your sankalpa, Feeling it deeply within your being, And now slowly and gradually coming back, Bringing back with you the inner experiences, Insights and energy, Begin to bring your awareness back to your body, Feeling the weight of your body resting on the earth, Feeling the shape of the body and the softness in your muscles, The calm in your breath, Start to come back to the sounds surrounding you, Listening to all the external sounds in your presence, Slowly reorienting yourself to the external world of sounds and activity, Returning back into the body, You gently begin to move your fingers and your toes, Stretch your arms and your legs out, And really take your time as if you were waking from a deep and nourishing rest, When you feel ready, Roll onto one side and pause here for a moment, You may continue to rest here, Or if you are ready, Slowly come up to a seated position, Taking your time, Palms together in front of your heart center, May the stillness stay with you always, May your heart remain open to receiving, May you carry this peace into the rest of your day, Namaste, I hope you have a wonderful day ahead of you.