Welcome.
This is a yoga nidra to connect with the energy of the heart space.
The heart chakra,
Anahata,
Is the energy center of love and compassion for others and for ourselves.
It is where forgiveness is cultivated and healing begins.
It allows us to experience harmony,
Joy,
And peace.
Start to make yourself comfortable.
Get cozy.
Cover yourself with a light blanket.
Perhaps you bring a bolster or cushion under your knees for support.
Gently close your eyes.
Allow your arms to rest by your sides.
Put a bit of space between the legs and the feet.
Make yourself as comfortable as possible.
Taking a few breaths together,
Inhale fully through the nose.
Feel the expansion of the belly,
Ribs,
And chest.
Suspend the breath at the top.
Hold it in.
Exhale,
Release the chest,
The ribs,
And the belly.
Again,
Inhale,
Belly,
Ribs,
Chest.
Hold it in.
Exhale,
Chest,
Ribs,
And belly.
One last time,
Inhale.
Hold the breath.
Release.
Now welcome stillness.
Bring awareness to your heart space,
The center of your chest.
Notice any physical sensations in the chest.
Notice the rise and fall of the chest as you breathe.
Now bring attention to any emotions you may be feeling.
Asking yourself,
What do I feel in this moment?
How is my heart?
How am I doing?
Be honest with yourself.
Allow yourself to fully connect with your feelings without pushing them away or trying to change them.
Now bring attention to any thoughts or feelings you have about love,
Compassion,
And forgiveness for others and for yourself.
Are you open and accepting?
Do you feel resistance?
Do you believe yourself to be worthy?
Again,
Just notice what comes up for you without judgment or criticism.
Bring awareness back to your heart space.
Notice your heart beating in your chest.
Notice the space in your chest.
Develop awareness of the energy of your heart space.
Now notice the space surrounding the whole body.
Develop awareness of your presence in this space.
Bring your attention to the space between the body and the surface beneath it.
Become aware of your breath.
Yoga Nidra begins now.
At this time,
We affirm our resolve or sankalpa.
Your sankalpa is your deepest intentionality or vow.
If you have a sankalpa that you work with,
Welcome it now.
And if not,
You can welcome an intention.
You might consider,
My heart is open to giving and receiving love,
Or compassion and joy radiate from my heart,
Or I forgive myself and others with an open heart.
Silently state your sankalpa or intention three times.
Now we move to a rotation of consciousness,
Bringing awareness to different parts of the body.
Let your mind freely travel from one part to the next.
Crown of the head,
Back of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Space between the eyebrows,
Right eye,
Left eye,
Right ear,
Left ear,
Bridge of the nose,
Right nostril,
Left nostril,
Right cheekbone,
Left cheekbone,
Upper lip,
Lower lip,
Space between the lips,
Tongue,
Roof of the mouth,
Top teeth,
Bottom teeth,
Jaw,
Neck and throat,
Collarbone,
Right side of the chest,
Right shoulder,
Right upper arm,
Right elbow,
Right lower arm,
Right wrist,
Palm,
Back of the right hand,
Right thumb,
First finger,
Second finger,
Third finger,
Little finger,
Whole right arm and hand,
Left side of the chest,
Left shoulder,
Left upper arm,
Left elbow,
Lower arm,
Wrist,
Palm,
Back of the left hand,
Left thumb,
First finger,
Second finger,
Third finger,
Little finger,
Whole left arm and hand,
Both arms and hand,
Center of the chest,
Right side of the ribcage,
Left side of the ribcage,
Upper belly,
Middle belly,
Right side of the waist,
Left side of the waist,
Low belly,
Upper back,
Mid-back,
Lower back,
The whole front of the torso,
Whole back of the torso,
The whole torso,
Pelvis,
Right hip,
Right thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the right foot,
Top of the right foot,
Big toe,
First toe,
Second toe,
Third toe,
Little toe,
Whole right leg and foot,
Left hip,
Left thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the left foot,
Top of the left foot,
Big toe,
First toe,
Second toe,
Third toe,
Little toe,
Whole left leg and foot,
Both legs and feet,
The whole lower body,
The whole body,
The whole body,
The whole body.
Now bring awareness to your breath.
Notice the rise and fall of the belly.
Notice the rise and fall of your chest.
Feel the expansion of your throat.
Feel the sensation of the breath entering and exiting through the nose,
The ebb and flow of the breath,
Its complete journey from entry to exit,
The whole body breathing.
We come to our visualization.
A number of things will be named.
Allow yourself to visualize them with as much detail and welcome any feelings that accompany your vision without analyzing them.
A beach at sunrise.
A flowing stream.
A flowering magnolia tree.
A pine tree forest.
A doe and her fawn.
A pair of morning doves sitting on a tree branch.
A red rose.
Moss on a stone.
A juicy tangerine.
A steaming cup of tea.
A full moon in the night sky.
A crackling fire.
A frog sitting on a lily pad.
A pink lotus.
A grasshopper.
A field of sunflowers.
A piece of toast with jam.
A train.
An envelope.
A fountain pen.
A golden locket.
A crystal vase.
A rose quartz stone.
An emerald ring.
A white feather.
A stone bench.
A clock.
A winding staircase.
A wooden bridge.
A golden door.
A green light.
A white candle in a dark room.
A white candle in a dark room.
Now welcome back your sankalpa or intention.
Stating it silently three times.
Begin to deepen your breath.
Becoming aware of the breath.
Become aware of your heart space.
Become aware of the feeling of love and compassion.
Become aware of forgiveness and healing.
Of peace,
Joy and harmony.
Become aware of the radiant energy of your heart.
Yoga Nidra is now complete.
Start to bring awareness back to your space.
Notice sounds,
Temperature or physical sensations.
Invite gentle movement.
Take your time to slowly transition.
I offer my deepest,
Deepest gratitude.
Thank you for allowing me to guide you in this practice of Yoga Nidra.
