Heart Center Yoga Nidra

This heart-centered Yoga Nidra meditation guides you into deep rest through gentle verbal cues, soothing music, and light sound. Practiced lying down, Yoga Nidra invited the body to relax while the mind remains softly aware.

This offering is designed to support stress relief, emotional grounding, and deep relaxation. Listen before sleep or anytime you need to reset, recharge, and reconnect with yourself.

Best enjoyed lying down in a quiet, comfortable space. Please avoid listening while driving or operating machinery.

Transcript

Hello and welcome.

My name is Jess and I'm so glad you're here.

Before we begin,

I want to share a gentle note about this practice.

Yoga Nidra is typically experienced as a deeply relaxing practice.

It's often practiced before sleep or as a way to reset during the day.

Because of this,

It's best to enjoy this practice when you don't need to drive or to be immediately alert afterward.

Please be sure you're in a safe,

Comfortable place where you can fully rest.

Know that there's nothing you need to fix,

Change,

Or accomplish in this moment or the moments to follow.

You don't need to arrive calm,

Focused,

Or relaxed.

You are welcome exactly as you are – tired,

Restless,

Curious,

Or at ease.

Yoga Nidra is a practice of conscious rest.

It's a space where you can soften your effort and allow yourself to be guided rather than trying to do anything perfectly.

If your mind wanders,

That's okay.

If you drift in and out of sleep,

That's okay.

Simply listening is enough.

Take a moment now to settle in and get comfortable.

Lying down on your back,

On your side,

Or sitting supported.

Getting ready for your Yoga Nidra practice of sleep with trace awareness.

Getting ready to connect with your heart.

Maybe tucking a thin pillow or blanket under your head.

You may cover yourself with a blanket.

Doing anything you need to do to get as comfortable as possible.

Let go of anything you think you need to do.

There is nothing to do right now.

Just shifting from doing to being.

Legs are relaxed.

Feet relaxed.

Arms relaxed.

Shoulders are away from your ears.

Neck is lengthened and relaxed.

Noticing any lumps or bumps of clothing,

Jewelry,

Or anything else that might distract you from your Yoga Nidra practice.

If you find any or need to make any adjustments,

You may do that now.

Scanning your whole body,

Making sure you're as comfortable as can be.

Take a deep breath in.

And as you exhale,

Letting go.

Let go of any thoughts,

Any need to do.

Just be.

This is your time for yourself.

Nothing to accomplish.

No to-do list.

No striving.

Just simply enjoying stillness and peace.

Make any final adjustments if you haven't already.

And begin to feel stillness.

Know you can move,

But relish the sweetness of the stillness.

The ease of just being.

So big,

So simple,

Yet so free.

Everything is here for you in this stillness.

Receiving these words effortlessly.

Effortless awareness.

No need for concentration or thinking.

Let your mind rest.

Be aware with your heart.

Yoga Nidra has now begun.

Now is the time to state a heartfelt resolve.

A sankalpa.

If you already have a sankalpa,

Allow the joyful feeling of it to arise now.

If you don't have a sankalpa,

Simply allow an I AM statement that fills you with joy.

For example,

I am calm.

I am healthy.

Or I am free.

Whatever stirs your heart.

No need for thinking.

Only feeling.

Finishing this statement,

I am.

Did anything spontaneously come to mind and fill your heart?

Don't overthink it.

Go with that.

That is your perfect next step forward.

If nothing came to mind,

You can use I am calm.

I am healthy.

Or I am free.

Really feel this statement.

Picture it as vividly as you can.

If the feeling is there,

It can't help but be manifested.

State your sankalpa now three times with clarity and feeling.

Now take a trip to energy points accessed through your body,

Noticing any sensations,

Energies,

Or visions that may arise.

But remaining free from them.

Simply traveling on,

Carefree.

There's nothing you're looking for.

No goal.

Just being.

Mind is quiet.

Heart is aware.

Start by bringing awareness to the point between the eyebrows.

Effortless awareness of the point between the eyebrows.

The hollow of the throat.

The right shoulder joint.

Elbow joint.

The right thumb.

The tip of the index finger.

Tip of the middle finger.

Tip of the ring finger.

Tip of the little finger.

Effortless awareness.

The right wrist joint.

Elbow joint.

Shoulder joint.

Hollow of the throat.

Over to the left shoulder joint.

Elbow joint.

Wrist joint.

Left thumb.

Tip of the index finger.

Tip of the middle finger.

Tip of the ring finger.

Tip of the little finger.

The left wrist joint.

Elbow joint.

Shoulder joint.

Hollow of the throat.

The heart center.

The right side of the chest.

The heart center.

The left side of the chest.

The heart center.

The heart center.

The heart center.

Fix awareness at the heart center.

Effortlessly,

Without thinking.

Only feeling.

Notice your chest filling with each breath.

It's filling with oxygen to vitalize all of your body.

And also,

Energetically,

You're pulling in vital life force known as prana,

Or breath.

This is key to your vitality.

With each deep breath in,

Your body receives more of this life force that it needs.

With each deep breath in,

Your body is fed the energy it needs and silently sighs with relief.

Take a deep breath in and hold until your body naturally wants to let go.

Inhale,

Then exhale.

No need to force.

Find the easy,

Relaxed rhythm that feels just right.

Inhale,

Filling with oxygen,

With energy,

Holding as the energy is received and dispersed,

And exhaling the silent sigh of relief.

Continue breathing this way.

Deep,

But relaxed.

Inhale,

Soft holding,

And long,

Effortless exhale.

Inhaling energy,

Retaining gently,

And letting go of any effort as you exhale.

Once more.

Inhale,

Softly hold.

Effortlessly exhale.

Now bring your awareness back to your heart center.

Picture your heart center a beautiful,

Glowing light in your favorite color.

There is love in this light.

For a moment,

You see a vision of unconditional love in the light.

A person,

A pet,

A beautiful place,

A divine image that strikes the chord of unconditional love in your heart.

Imagine an image of unconditional love at the heart center,

Illuminated by the glowing light.

Hold awareness of it.

Allow it to fill your heart center with the feeling of unconditional love.

As the feeling grows,

The light glows brighter,

Pulsing.

And now,

Allow the image to dissolve,

But hold the feeling of it.

Hold this feeling of love.

Feel that loving light can no longer be contained to the heart center.

Feel the love light begin to expand out,

And as it expands,

The light is pulsing,

Radiating.

Feel it expand and flow out beyond your heart center,

Overflowing,

Flowing out throughout your whole body,

Down through the arms to the fingertips,

Down through the legs to the toes.

Love light radiating out even beyond your body,

Spilling over,

Creating a field of loving light all around you.

You are surrounded by loving light,

Bright,

Warm,

Comforting,

Alive.

While you're settled here in this deep,

Peaceful state of love,

Allow your sankalpa,

Or I AM statement,

Your heart's desire to arise again.

Allow the feeling of your sankalpa to arise.

Repeat this phrase mentally with full feeling and awareness three times.

Feel that the sankalpa has again been planted like a seed in this deep part of your being,

Where seed thoughts begin to grow into beautiful realities.

Feel the beauty of your sankalpa,

Your heart's desire,

Growing from deep within you,

Blossoming at your heart center like a radiant flower.

Your soul will manifest anything you tell it to.

This is how your soul shows its unconditional love for you.

You are always held by your soul's unconditional love for you.

You are always held by your soul's unconditional love for you.

Feel that love at your heart center.

You may place your hand on your heart.

Rest now in that unconditional love,

Peace,

And deep comfort for the next few minutes.

If your mind has wandered off,

Begin to bring your awareness back to your heart center.

Notice the heart center swelling as you inhale and releasing as you exhale.

Notice your chest rising on inhalation,

Falling on exhalation.

Bring awareness back to your body.

Yoga Nidra is now complete.

Feel your body resting still.

Introduce more movement into your body by taking a few deep breaths.

Hold the sensation of your overflowing heart as you bring awareness back to your body.

Wiggle your fingers and toes.

Feel the lightness of the sensation.

Stretch or move your body any way you like.

And feel the sensation of love at the heart center evenly flow out and disperse to all parts of the body as you stretch.

And if you're lying down,

When you're ready,

Roll to your right side.

Take a few deep breaths and repeat your sankalpa mentally one more time.

Feel it fill your heart and overflow to your whole body,

Radiating out.

Thank you for joining me today in this practice.

It's been an honor to guide you.

May your day be filled with peace and love.