Hi and welcome to this short Yoga Nidra meditation for the heart.
My name is Lene and I will be guiding you in this Yoga Nidra.
Find your way into Shavasana,
Laying flat on your back,
Feet hip distance apart,
Arms down by the side with a little distance to the body and palms facing up.
Take a moment here and get yourself comfortable.
Feel into your body and see if there is any small adjustments that you can make to be as comfortable as possible.
Maybe you need some support for your body,
Like pillows under the knees,
A blanket to stay nice and warm or an eye pillow to cover the eyes.
During Yoga Nidra there is no physical movement,
So take your time here and make sure you feel safe and comfortable before we begin.
When you are ready,
Gently close down your eyes and get ready for your Yoga Nidra meditation.
Become aware of the space around you and the sounds that are in your space.
Feel the ground beneath your body and know that you are held and safe to relax and surrender into this Yoga Nidra.
Let's take three deep breaths here,
Where you are breathing in through the nose and out through the mouth.
Inhale and exhale.
Inhale and exhale.
Letting go.
The last one here,
Inhale and exhale.
Let the breath come back to its natural rhythm.
Breathing in and out through the nose.
Move your awareness to the middle of your chest,
To your heart.
Observe how does it feel here in your heart in this moment.
There is no right or wrong way to be feeling.
Just be present with your heart and allow it to be just the way it is.
It's time for you to make your intention for this Yoga Nidra.
Your intention is like a little seed that you plant in your subconscious.
This seed is going to grow and make roots not only in this Yoga Nidra,
But also in your daily life.
Your intention should be short and positive.
It can be,
I am open and vulnerable with myself.
I am loving towards myself and others.
Take a moment and fill in with yourself and see what is your intention for this Yoga Nidra.
When you have found your intention,
Repeat it three times mentally to yourself.
Let's begin to rotate awareness through the body.
As I say the name of a body part,
Feel the body part and bring your attention to that region of your body.
Awareness to your tongue,
The tip of your tongue and all the way down to the root of your tongue.
The teeth and gums,
Inside of the cheeks,
Your lips,
The nose and the air that's flowing in and out through your nose.
The forehead,
The right eye and all the small muscles behind the right eye.
The left eye and all the small muscles behind the left eye.
The right ear,
The left ear,
The middle of your chest,
Right shoulder,
Upper arm,
Elbow,
Lower arm,
Wrists,
The right thumb and all the fingers on your right hand.
The middle of your chest,
The left shoulder,
Upper arm,
Elbow,
Lower arm,
Wrists,
The left thumb and all five fingers on the left hand.
Back to the middle of your chest,
The right hip,
Upper leg,
Back and front,
Knee,
Lower leg,
Ankle,
Sole of the foot,
Top of the foot and all five toes on the right foot.
The middle of your chest,
The left hip,
Upper leg,
Back and front,
Knee,
Lower leg,
Ankle,
Sole of the foot,
Top of the foot and all five toes on the left foot.
Now,
Become aware of the whole body,
Your whole body.
Let go of the body and bring your awareness to the breath.
Feel how the air is flowing in and out through your body.
Now,
Imagine that you can breathe in and out through your heart as if you have two nostrils in the middle of your chest.
Inhale your breathing in through the heart,
It's opening up.
Exhale your breathing out through the heart and letting go,
Emptying the heart.
Stay here for a moment,
Breathing in and out through your heart,
Opening and letting go.
Let go of the breath and feel how does it feel in your heart after the breath.
This short yoga nidra,
Maybe you're feeling lighter and like there is more space or maybe you're feeling heavy and tightness in the heart.
Whatever you're feeling,
It's okay.
The time that you've taken here with yourself and your heart is very healing and nourishing.
Let's take a deep breath here,
In through the heart and exhaling,
Open up the mouth,
Letting go.
Slowly become aware of the space around you and the sounds that are in your space.
Feel the ground beneath you.
Bring your awareness to your toes and start moving them and waking up the toes.
Awareness to your fingers,
Start moving your fingers and waking them up.
If it feels good to you,
Bring your arms over the head and give yourself a nice body stretch.
Bend the knees and hug them with your arms.
Slowly roll over to one side.
Stay here for as long as you like and enjoy the effects of this yoga nidra meditation.
Remember to be soft and gentle with yourself.
I wish you a beautiful day or evening.
Namaste.
Namaste.
