Opening My Heart To Change

Find a comfy place to lie down so that you may fully surrender and connect to your deep inner knowing. Before settling into this deep rest yoga nidra practice, I will guide you through some gentle movements to release any unwanted tension. Then, through intention, breathwork, body scan, affirmations, and visualization, we can connect to the power of our deepest knowing and truth. Feel empowered to hold your resistance and possibility together simultaneously.

Much gratitude to Chris Collins at indiemusicbox for his incredible music accompanying this meditation.

Transcript

Hello and welcome to this Yoga Nidra meditation,

Opening my heart to change.

My name is Erica and I'm honored to guide you through this practice.

Before we begin,

I invite you to ask your heart and body where it would feel good to practice in this moment.

You can pause the recording and get yourself supremely comfortable.

You may choose to sit in a favorite chair,

Lie down on your couch,

Or fully surrender in bed.

I encourage you to find blankets and pillows to assist in your release.

You may wish to place a pillow under your knees,

A blanket over top to keep you cozy,

And even something over your eyes to welcome darkness.

I would also like to lovingly remind you that there is no correct way to do this practice.

There is simply a conversation and connection within,

And that everything I'm offering is an invitation.

As we settle into our rest space,

We are going to do some gentle movements lying down.

This is inspired by my wonderful animals who need their bed before settling in.

So let's do just that.

Begin with a soft and subtle movement of your head.

Perhaps it is a rock side to side,

Or a gentle tuck of the chin,

Nodding your head yes and no.

Feel the back surface of your skull cradling your brain,

And just let everything sink down.

Let's shift this gentle movement to the shoulders and the shoulder blades.

They can do little circles or sway side to side.

Just listen to what your body is asking for.

Everyone's movement might look different,

But it's truly not about how it looks.

This is a personal journey about settling in and how that feels in this moment.

Let's shift the awareness into the ribs and the whole back body,

The lower back and the flesh of the buttocks.

Allow them to knead into the surface you are resting upon.

Then moving down the legs,

Rolling the legs in and out,

Even pointing and flexing at the ankles.

We can get our hands and arms involved too,

Mirroring the movements of the legs and the feet,

Rolling in and out.

And then a flutter of the entire body,

Shaking as we breathe in,

And then releasing it all out.

One more time like that,

Breathing in and softening,

And then surrendering as we breathe out.

And now quiet the outer body and notice the vibrations inside.

Just letting it all settle.

Can you tune into that prana,

Your life force within you?

Throughout this practice,

You have the choice to follow the guidance of my voice,

But everything is optional.

If you do not want to follow any instruction during Yoga Nidra,

You might find comfort in following your breath.

If your mind wanders,

Tenderly invite your focus back with the kindness that you would offer a beloved pet or young child.

And if you find yourself falling asleep,

You can bring your attention back to my voice,

Or you can give yourself permission to fall asleep.

Perhaps sleep is what you need at this moment.

Remember,

There is nothing you can do wrong,

Because there is nothing to do.

Take this time to simply be.

And so,

Dear one,

Let's rest.

Begin by noticing the quality of your breath today.

Does it feel shallow or deep?

Where is it falling in your body,

Your belly or your chest?

Explore everything with a sense of curiosity.

Can you simply observe?

Now become aware of the beat of your heart,

The rhythm of your life force.

What melody is it singing to you today?

As you listen,

Feel into your heart's deepest desire.

And from this place of deep knowing,

Allow your intention to arise.

Your intention is a positive statement,

A sacred vow that you make to yourself.

What vow are you making to yourself today?

If nothing arises,

You may wish to offer yourself this.

I open my heart to change.

I open my heart to change.

Feel your intention land in your whole body.

Our intentions nourish us,

Just like how the falling leaves nourish the soil again.

Please repeat your intention three times,

Embodying each word like a sacred prayer for your life.

We will now shift our awareness throughout the body.

As we do this,

I invite you to use your imagination to invite light and color into your being.

Just as we bear witness to the beauty of the changing colors of the leaves in fall,

We can feel this within ourselves.

So as I name a part of the body,

Feel light or color illuminate that part.

Breathing in,

Light pours into the crown of your head,

Your third eye.

The light and breath pool around the eyes and the eye sockets.

The tip of the nose,

The lips,

The tip of the tongue.

Color and light swirling the entire skull.

The back of the neck where the skull and the top of the spine meet.

The right shoulder,

The left shoulder,

Both shoulders.

The right elbow,

The left elbow,

Both elbows.

The right wrist,

The right hand,

The right thumb,

Index finger,

Middle finger,

Ring finger,

And pinky.

The whole of the right hand,

The left wrist,

The left hand,

The left thumb,

Index finger,

Middle finger,

Ring finger,

And pinky.

The whole of the left hand,

Both arms and hands basking in radiant color and light.

Awareness falls upon the chest,

To the heart,

The front of the heart,

The back of the heart glowing.

To the solar plexus,

The belly button,

The back ribs,

Lower back,

The whole torso.

The right hip,

The pelvis,

The left hip,

The bowl of the pelvis,

The right thigh,

The right knee,

The long bones of the lower leg.

The left thigh,

The left knee,

The left bones of the lower leg,

Both the right and left leg.

The right heel,

The top of the foot,

The right big toe,

Second toe,

Third toe,

Fourth toe,

The small toe.

The sole of the foot,

The whole right foot and ankle,

The left heel,

The top of the foot,

The left big toe,

Second toe,

Third toe,

Fourth toe,

Small toe.

The sole of the foot,

The whole left foot and ankle,

Both feet and ankles,

Both legs,

The pelvis,

Both arms and hands,

The torso and shoulders.

Your radiant head,

The whole of the front body basking and glowing,

The whole of the back body.

And now awareness of the colors and light in your entire being,

Your whole body in awareness.

Release those sensations and focus your attention into your heart.

What would it feel like to breathe through your heart?

You can even imagine a set of nostrils.

Expand the heart,

Opening it as you drink air in and feel the space that you've created as you release with your exhalation.

We will begin a three-part breathing pattern,

Belly,

Chest,

Head.

We will inhale to the belly and pause,

Sip more air into the chest and pause,

And finally up into the head before a long and slow exhale.

You may choose to follow my rhythm or go faster or slower,

Depending on your needs.

We will do the whole cycle three times.

Let's take a cycle of breath to unite together.

Breathing in,

Exhale with softness and ease as you surrender the breath out.

Inhale to the belly,

Three,

Two,

One,

Pause.

Inhale to chest,

Three,

Two,

One,

Pause.

Sipping more air into the head and pause.

Feel the wind of your release as you exhale.

Again,

Breathing into the belly,

Three,

Two,

One,

Pause.

Into the chest,

Three,

Two,

One,

Pause.

Sipping more air into the head,

Two,

Three,

Pause.

Dance the air out.

Final round.

Belly breathing in,

Pause.

Up into the chest.

Pause all the way to the crown of the head.

Pause and then slowly let the air out.

Allow your breath to flow normally and simply be.

Mind is soft,

Body is still for just a moment.

In the safety of your own body and mind,

I invite you to explore a sense of openness.

What does it feel like in your body and mind to be open?

This is a bit like a lab or an experiment.

So welcome all that arises with a sense of curiosity and wonder.

Does openness feel like lightness,

Freedom,

Spaciousness?

Are there colors or a fragrance?

Is your mind drawn to a certain place in the world?

What does open feel like?

Feel this sink into every cell,

A sense of openness.

Big breath in and let that go as you exhale.

Now imagine a sense of being closed.

What does it feel like in your body and mind to be closed?

Does your body take up less space?

Does the density of your cells change?

Does the color shift?

Notice what happens when you imagine being closed.

Big breath in,

Letting that sensation go.

Now we welcome both sensations at the same time.

How does it feel like to be open and closed at the same time?

Perhaps there is duality in your body.

Some parts feel open,

Some closed.

Maybe there is a mixture of colors or textures within you.

Temperature or weight.

Feel into what it's like to be both open and closed at once.

Sit with all that arises.

And on your next breath,

Release all of that and return to simply being.

Let's play a bit now in our imaginations.

See yourself in front of a beautiful forest on a fall day.

The pathway ahead is filled with fallen leaves.

Red,

Orange,

Yellow,

Gold.

As you begin to walk down the path,

Hear the crunch of the leaves underneath your feet.

Notice the fragrance in the air.

Ahead of you,

You see a small clearing and a space to sit or lie down.

You may even wish to rest with your back against a tree.

Simply sit back and watch the leaves dance before you as the wind gently knocks them from the tree.

See the slow,

Effortless release as they float to the earth.

Observe the color and radiance of the sun as it shines through the branches.

In this state of receptivity,

I will repeat a few affirmations.

You may wish to repeat these silently in your head or to simply allow the words to wash over you and sink into your being.

I am open and flow with ease.

Open and flow with ease.

I trust the universe has my best interests at heart.

I release any resistance.

It is safe to let go.

I release any resistance.

It is safe to let go.

I am resilient.

I know I can handle any change that comes my way.

I am resilient.

I know I can handle any change that comes my way.

Rest for a moment in this peaceful silence.

Who would you like to share this moment with?

Invite your wise counsel to join you now.

These are your people,

Your ancestors,

Loved ones,

Guides,

And spirits.

Real or imagined,

Present or passed on.

Those who bring out your truest self.

Connect with them for a moment.

Together,

We join in chorus to say,

I am open and flow with ease.

I trust the universe has my best interests at heart.

I release any resistance.

It is safe to let go.

I am resilient.

I know I can handle any change that comes my way.

And now welcome back the seed of your heart,

Your intention.

Sing and dance your heart's dreams as you whisper your intention three times to yourself once more.

Feel the peace and power of this time.

Surrounded by the beauty of this place and your wise counsel.

Welcome their wishes and words of wisdom now.

What would they have you know today?

In these moments,

If nothing arises,

Trust that the messages which are meant for you will arrive in divine timing.

Now it is time to say goodbye to your wise counsel.

Express your gratitude for their presence and knowledge.

Thank them in this beautiful location as you slowly walk out of the forest.

As this meditation draws to a close,

Place your focus on your heart once more.

You may even wish to place your hands on your heart.

Breathing in and out of your heart,

Sense into your own intuition and wisdom.

Is there anything that your own heart wishes to share with you from this time of rest?

Open yourself to your own deep knowing.

Trust all that comes,

Even if that is nothing.

Knowing that the message can come even at a later time.

Hold yourself here for a moment more,

With gratitude for your own efforts and how you have shown up for yourself.

To bring yourself back,

Slowly feel into this surface you are resting upon once more.

See what part of your body wishes to move first.

And then with your hands on your heart,

Trace a gentle figure eight over your heart.

Imprint all the wisdom you have received,

And hold your big beautiful heart.

Feel all of the ways it's cracked and grown and not given up.

How strong and tender it is.

And when that feels complete,

You can let go.

Allow your hands to fall away and your eyes to flutter open.

Change can be so hard.

When you are faced with change,

Tune in to where you notice discomfort.

If it is in your head,

Maybe you are overthinking.

If it is your heart,

Maybe there is fear present.

If you notice it in your gut,

Perhaps it is a sign of worry or doubt.

And as we practiced,

We can hold two things at once.

You can hold resistance and curiosity together at the same time.

Perhaps that is the only way through.

For as Alan Watts said,

The only way to make sense out of change is to plunge into it,

Move with it,

And join the dance.

My dear ones,

Thank you for dancing,

For playing,

And for resting with me.

May you carry the power of your deepest truth with you,

And know that whatever you face,

My infinite love is with you always.