Overflowing Heart Yoga Nidra
This Yoga Nidra will leave you feeling unconditional love for yourself and others. You will feel loving light expand, radiating out all around you, spilling over into everything you do. Take anjali mudra (prayer hands) at the end. This track contains ambient sounds in the background. Written by Tamara Skyhawk (Verma), Yoga Nidra Scripts.
Transcript
So,
Getting comfortable lying on your back or on your side,
Or you can sit supported,
Whatever's best for you here.
Getting ready for your yoga nidra practice of sleep with trace awareness.
Getting ready to connect with the heart.
Maybe tucking a thin pillow or blanket under your head.
Covering yourself with a blanket,
If you like.
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 the ears.
Neck is lengthened and relaxed.
Check for any lumps or bumps of clothing,
Jewelry,
Or anything else that might distract you from your yoga nidra practice.
If you find any,
Adjust them now.
Scan 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 being.
This is your time for yourself.
Nothing to accomplish.
No to-do list.
No striving.
Just simply enjoying peace.
Make any final adjustments if you haven't already.
Begin to feel stillness.
Know that you can move,
But relish the sweetness of this stillness.
This simple being.
So simple,
Yet so free.
Everything is here for you in this stillness.
Receiving these words effortlessly.
Heartless awareness.
No need for concentration or thinking.
Let the 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 to arise.
For example,
I am calm.
I am healthy.
Or I am free.
Whatever stirs your heart.
No need for thinking.
Just 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 your sankalpa.
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 taking a trip to energy points accessed through the body,
Noticing any sensations,
Energies or visions that might 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.
Wrist 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.
The 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,
Just feeling.
Notice your chest filling with each breath.
Notice filling with oxygen to vitalize all of your body.
And also energetically,
You're pulling in vital life force known as prana.
This is the 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.
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 awareness back to your heart center.
Picture at 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 cord of unconditional love in your heart.
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 the feeling of love.
Feel that the 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 the 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,
Your heart's desire to arise again.
Allow the feeling of your sankalpa to arise.
Repeat your sankalpa mentally with full feeling and awareness three times now.
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.
Feel that love at your heart center.
Rest now in that unconditional love,
Peace,
And deep comfort for the next few minutes.
Thank you all.
If your mind has wandered off,
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.
Use more movement in the body by taking a few deep breaths.
Hold the sensation of your overflowing heart as you bring awareness back to the 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 yourself called mentally one more time.
Feel it fill your heart and overflow to your whole body radiating out.
If you were lying down,
Press yourself up to sitting,
Eyes closed,
Chest lifted,
And take a deep breath.
I'll invite you now to take Anjali Mudra or prayer position as you sit,
Taking deep breaths.
Bringing Anjali Mudra to the heart center.
Let's take a deep breath.
We'll finish by chanting Om three times and Shanti three times.
Om is a universal vibration and Shanti means peace.
Drinkbti shanti shanti shanti.
When you're ready,
Open your eyes and bring awareness of your overflowing heart into the room and into the rest of your day.
Namaste.
Thanks Christine.
