Yoga Nidra For The Heart

This yoga nidra practice is meant to support and honor your heart for always standing by you, in times or grief, trauma, or just simply to give back tot he heart for all it holds and does for you. Enjoy

Transcript

This Yoga Nidra practice is for the heart.

As our heart stands by us through our whole life,

No matter what the circumstance is or how many times we didn't follow or listen or how many times our heart has been shattered or broken,

And even all the times our heart has felt joy,

No matter what,

Your heart stands by you,

Always working to keep you alive.

So take the time that you need here and grab as many blankets and pillows and get your body really cozy,

Just like you are going to offer your heart the deepest love and gratitude for always sticking with you.

Allow your body to land in a cozy position where your heart might feel comfortable and open.

You could lay on your back,

Arms to your side or maybe even your hands on your heart.

You could also lay on your side,

Just do whatever you need to do to feel as if you were tucking in your own heart.

You might like to cover the eyes or turn down the lights.

As you begin to settle into your space,

Take a moment to put both hands onto your heart center,

Like the kind of touch you would offer a child or an animal.

Could you touch your heart that way?

Take three deep breaths into your heart.

Begin to feel the expansion of your heart into your hands.

And as your body exhales,

Could you soften the shoulders and all the muscles around the heart?

And you can bring your arms back wherever they're comfortable.

Begin to relax the muscles around the eyes and the jaw.

Allow the belly to relax,

The hips and the legs.

Once set in intention,

Continue to breathe deeply in and around your heart and know that with each deep breath that you take,

The lungs expand and they gently hug and touch the heart.

Could you feel that expansion into the lungs,

Touching the heart,

And just giving the heart a little self-care?

And now allow the breath to become completely effortless.

And as the breath becomes effortless,

Could you sense into your beating heart,

Beyond the chest and beyond the outer layers of bones and skin,

Is the heart,

Pumping aliveness into your body?

Just witness the heart.

As you feel into your heart,

We'll just quietly set an intention for this practice.

And the intention is just simply letting the heart know that you recognize it's hard work to stand with you and that you stay receptive to listening.

Listening to the heart.

And we'll slowly begin to move through a body scan,

Bringing a sense of gentleness and deep care to each part of the body that is named.

Let all your awareness gravitate to the heart.

Could you visualize warm golden light at the heart center,

As if a golden light was filled with warmth,

Warm enough to allow all the tightness and the protectors that surround the heart to slowly burn off and dissolve.

Allow the golden light at your heart center to move to the left collarbone,

The left shoulder,

The upper arm,

The lower arm,

The whole palm and back of the left hand.

Golden light in each finger of the left hand and extending out like sunrays.

From the heart center,

Golden light fills the whole left arm and hand,

Just melting off all that you hold,

All that you carry,

So that your whole arm can rest.

And from the heart center,

Let's move the golden light to the right collarbone,

Right shoulder,

The upper arm,

Lower arm,

Whole right palm and back of the hand.

Golden light filling each finger of the right hand and extending out like sunrays.

The entire right arm and hand filled with light,

Burning off anything that you're still holding,

Any heaviness that you carry melting away.

From the heart,

Both arms and hand as extensions of the heart,

Like tree limbs branching out from the trunk.

Our arms and our shoulders are connected to all that we carry for others.

The responsibilities that we hold that aren't ours,

Let that dissolve so that both arms and both hands are completely heavy.

From the golden light at the heart,

Could you feel the light get so warm and bright that it begins to melt away the back of the heart,

The upper back,

The back of the shoulders,

All softening,

As if your whole upper back could melt down into the earth.

And allow the golden light and the healing warmth to move up into the base of the neck,

Both sides of the neck,

The back of the neck and the base of the skull.

Allow this golden light to just melt away all that we hold with our voice,

The things that we might not say or the things that we say too much of.

The golden light from the heart burning up around the neck,

Dissolving tension,

Letting the neck relax and be heavy.

The neck is the conduit or the bridge between the brain and the heart.

So we dissolve tension in the neck so that this channel and this pathway of communication between the brain and the heart can coexist lovingly and wisely.

From the heart,

We allow the warmth to move through the neck and up to the point between the eyebrows.

Golden light at the point between the eyebrows,

Moving down as if into the skull and underneath the eyes.

Allow the warmth of the light to restore heavy.

Allow the warmth of the light to restore tired eyes,

All the stimulus that we take in,

The tension around the eyes and behind the eyes melting away.

Could you visualize a golden light wrapping around the whole brain,

As if starting to move its way into each groove and pathway within the brain,

Just cleansing all the neuropathways,

Whole brain cleansing with golden light.

Toxic thoughts melting away.

The entire heart,

Arms,

Neck and head heavy.

Gathering the golden light from the upper extremities,

Let's drag it down now to the solar plexus,

Just right above the navel.

Imagine the golden light sinking down under the skin,

Bringing healing and warmth to the organs,

The whole peripheral nervous system.

And allowing that light to move down into the belly below the navel,

Moving its way to the sides of the body,

To the waist and tucking underneath the waist to the low back and the kidneys and the adrenal glands,

The sacrum,

Down in to the reproductive area,

Down to the pubic bone and both hip.

So now the entire trunk of the body filled with warm light,

Dissolving all that you carry in the belly,

All dissolving here,

Entire trunk of the body heavy.

This ball of light at the low belly,

Still connected to the heart,

Moving down to the left hip,

Left upper leg,

Lower leg,

Top and sole of the foot,

All five toes and light extending out through each toe like sun rays,

Whole left leg and left foot filled with warm light.

And we'll move it on to the right hip,

Right upper leg,

Lower leg,

Sole and top of the foot,

All five toes,

Light extending through the toes like sun rays.

And dragging the heart light down the trunk of the body into the legs and the feet,

Both legs and both feet deeply resting here.

And could you visualize your whole body beaming with golden healing light,

Just allow it to whirl around.

And you could now begin to visualize that golden light starting to expand outward in all directions beyond the body edges,

Keep expanding out and out and out.

As it pulls away what no longer serves you,

Keep pulling it out as if completely starting to empty the body of this golden light.

And as it extends out,

Just allow it to dissolve into the space that surrounds you.

And as all the golden light dissolves,

Could you just steep in the emptiness that resides here,

The open spaciousness within.

And does the heart have a different voice when it resides in spaciousness?

All the love and the efforts that your heart offers you throughout your lifetime so far,

Feel the deep loving presence that your heart holds for you.

And allow that loving presence to now expand within all of the open space within.

All of the feelings and all of the voices that accompany the heart are open to you.

And could you feel the body breathing naturally?

Each inhale expands the lungs into the heart.

Each exhale deepens the body's connection to the earth.

Inhale deep expansion and touch of the heart.

Exhale softening in to mother earth.

Could you even feel her heart?

Deeply resting.

Fully listening to the heart.

And now allow the mind to come back to the body.

You could even start to deepen the breath.

And let's gently place our loving hands back to our heart.

And quietly ask your heart what it needs from you just for today.

What does your heart need from you just for today?

And if you get an answer,

Take a moment to just hold that vision of how your day would unfold or look if you followed through with what your heart wants.

How would that look?

And how would that feel in your body?

And as you move into your day,

I invite you to stay attuned with what your heart is asking.

Take more deep breaths into your heart.

And allow the heart to have a voice.

Thank you so much for practicing this yoga nidra today.

Take care of you and take care of your heart as you deserve it.

Reviews

Thank you!🙏

I’m going through a hard time this was very comforting thank you x

A lovely yoga Nidra and exactly what my heart needed