Hridaya Yoga Nidra For Deep Sleep

Hridaya means, 'Heart'. The gateway to the world of sleep is through the Hridaya. Therefore in this meditation, Saqib will guide you through a Chakra practice in which you will transfer the energies of all your Chakras into your Heart Chakra. This is a key practice in the tradition of Yoga Nidra.

Transcript

I welcome you to this meditation.

I am your guide Saqib and today I will guide you through a meditation practice which is called Hridaya Yoga Nidra.

Hridaya means heart.

The gateway to the world of sleep is through the heart.

When our emotions are balanced then we experience quality and deep sleep and the balance point of our emotions is our heart center.

But when there is an emotional imbalance then our energies are more concentrated toward other centers of our body.

These energy centers are also known as the chakras.

So in today's practice we will take the energy from various other chakras in our body and we will put those energies into our heart center or into our heart chakra.

We will first do this using our hands and then in the second part of the meditation we will do this using our awareness.

But before we start the meditation I want to tell you that I love you.

For our time together in this meditation I will connect the energies of my heart to yours so that you have a comforting sleep.

So without further ado let's get started.

For the initial part of the meditation I would request you to lie down straight on your back because we will be doing certain hand practices.

In the middle of the meditation I will prompt you to change your posture and you can do that later.

You can also keep your eyes open for now.

I will prompt you to close them soon.

Just be aware of your external surroundings.

Use the space that you are in.

Feel the weight of your body.

Feel the air touching your skin.

Check the smell in the air.

And listen to the sounds around you.

Notice what is there in your line of sight.

Is it the roof or a wall?

Scan the entire roof or wall or whatever is there in your line of sight.

If it is too dark and you can't see anything just gaze into the darkness.

And now bring your awareness to a single point on the roof,

The wall or any single point in the darkness in the line of your sight.

And just gaze at this point for some time.

Let your gaze be a soft case and don't strain your eyes.

And now gradually close your eyes.

Now let's together set our sankalpa or intention for having quality and deep sleep.

I will say the words of sankalpa and either you can repeat after me in your heart or just listen to my words.

It's totally up to you.

Let's start.

I give deep rest and relaxation to my mind and my body.

I give deep rest and relaxation to my mind and my body.

I give deep rest and relaxation to my mind and my body.

Let's now start with our chakra practice.

So now place your hands at a distance of three fingers below your navel just above your pelvis.

You can place both of your hands with your palms touching your body.

This is your root chakra,

Your first chakra.

To activate it,

Breathe into this chakra.

As you breathe in,

Imagine that the air is passing through your body and into your root chakra where your hands are placed.

And as you breathe out,

Just simply let the air pass out of your body.

So now take three breaths into your root chakra where your hands are placed.

And as you breathe in,

Just simply let the air pass through your body and into your root chakra where your hands are placed.

And now place both of your hands on your navel with your palms touching your abdomen.

This is your sacral chakra.

Take three breaths into your sacral chakra where your hands are placed.

And as you breathe in,

Just simply let the air pass through your abdomen.

Now place your hands at the point just below your ribs.

This is your solar plexus chakra.

Take three breaths into your solar plexus chakra.

And as you breathe in,

Just simply let the air pass through your ribs.

And now place both your hands on your chest where your heart chakra is located.

And now take three breaths into your heart chakra.

And as you breathe in,

Just simply let the air pass through your heart.

And now place your hands at the top of your head.

And place your palms on your head.

This is your crown chakra.

Take three breaths into your crown chakra where your hands are placed.

And as you breathe in,

Just simply let the air pass through your heart.

Now place both of your hands on your forehead.

Where your third eye chakra is located.

And take three breaths into your third eye chakra.

And place both of your hands on your forehead.

Place your hands now at the sides of your neck with your palms touching your neck.

This is your throat chakra.

Take three breaths into your throat chakra.

And place both of your hands on your forehead.

And now again place your hands on your chest.

And now take just one long breath into your heart chakra.

You can now place your hands back to their original position and you can just relax your hands now and relax your whole body.

You can now change your posture if you want.

Before we do the second round of the chakra practice using our awareness,

Let's bring our sankalpa or intention for sleeping into manifestation by visualizing it.

So visualize yourself in your imagination that you are sleeping deeply with full rest and relaxation.

See that there is peace within you.

There is a faint smile on your face while you are sleeping.

The smile is due to the deep relaxation that your mind and body has achieved.

Feel that peace and relaxation in your mind and the whole body.

Now check if there are any thoughts in your mind right now.

Imagine these thoughts as bubbles,

Like soap bubbles,

Floating in front of you with each thought representing one bubble.

In your imagination pop these bubbles of thoughts one by one with a slight touch of your finger,

Just in your imagination.

And now let's begin with the second round of our chakra practice but this time we will be using our awareness to transfer the energies to our hridaya or the heart center.

So place your awareness at your root chakra and the base of your spine.

Just visualize and imagine a ball of red color rotating there.

This ball is a ball of energy and it is collecting the energy from your root chakra.

And now place your awareness at your sacral chakra placed at your navel.

Imagine a ball of orange light.

This ball of energy is rotating and collecting the energy of your sacral chakra.

And now place your awareness at your solar plexus chakra just below your ribs.

Imagine a ball of yellow light rotating there.

Now place your awareness at the center of your chest where your heart chakra is located.

Your heart chakra is a green ball of energy.

It is rotating and it is collecting the energies of the lower three chakras of your body.

Now directly place your awareness at the top of your head where your crown chakra is located.

Your crown chakra is a violet ball of energy.

It is rotating and collecting the energy of your crown chakra.

Now place your awareness at the center of your forehead.

This is your third eye chakra which is a ball of indigo color.

It is rotating and collecting the energy of your third eye chakra.

Now place your awareness on your throat chakra.

It is a ball of blue light of energy rotating at the center of your neck.

And finally again place your awareness at the center of your chest.

Your heart chakra is now rotating and collecting the energies of the above three chakras of your body.

From this point of your hridaya or heart chakra we will journey inwards to a place of silence,

A place of stillness,

A place of pure being.

This place is deep within you.

This place is your sanctuary where you can rest,

Relax and sleep deeply.

Just relax in your sanctuary and listen to the background music for some time as you will drift into the world of quality and deep sleep.

Descend down to this sanctuary of yours as I guide you.

I will be counting back from 10 to 1 and as I do so with each count imagine and feel as if you are descending down one step into your sanctuary.

Let's begin.

10,

9,

8,

7,

6,

5,

4,

3,

2,

1,

2,

3,

4,

5,

6,

7,

8,

9,

10,

10,

10,

9,

8,

7,

8,

7,

10,

10,

0.

10,

9,

9,

8,

7,

6,

5,

4,

3,

2,

1,

2,

3,

2,

3,

4,

3,

4,

3,

4,

3,

4,

3,

4,

3,

4,

3,

4,

3,

4,

You You You You You You You You You You You You You You You You You You You You You You You You

Reviews

Full rest, relaxation, and peace — that’s exactly what I experienced, Saqib. Thank you dearly 🙏

My heart feels like a calm harbour, embracing all my shortfalls and strengths alike. The practice was so serene and soothing; I loved the pace and gentle guidance that carried me effortlessly into restful slumber, like a baby cradled by the night.

I woke this morning with these words flowing naturally from that deep peace. Your meditations always touch the heart in such a grounding and meaningful way.🤍🧘‍♀️

Heartfelt thanks, Saqib 🙏💜🌅🌻

Absolutely beautiful Saqib, thank you for this divine practice 🙏

Must have been wonderful, never made it to the ends 😃

Thank you for this beautiful practice which took me back to sleep from a middle of the night wake up. Namaste

Sublime restorative practice! Healing and comforting, allowing complete relaxation to begin. Thank you so much for your work! Namaste…

Thank you 🙏 Saqib 💗💗.
After many rough nights, I seriously needed solid restorative sleep, and your meditation was my rescue! I felt so much better after the peaceful focus on the chakras, I was able to finally sleep. Your words and your skillful guidance is a treasure 😊🤗🤗🤗 thank you again 💗💗💗💗💗

I fell asleep after a few minutes and woke up right at the end. I think when the music stopped. I don’t remember anything else.

Slept very soundly after this meditation. Thank you

Splendid - I wish I could remember what was said but I was lulled into a deep sleep.

This was a very unique yoga Nidra practice, I really enjoyed it! Thank you so much for sharing, I love you too 🙏🏼🤗

This is an amazing meditation for sleep. Thank you! 💖

Amazing 🤩 He is a favorite of mine…all his material is so rich and connects so well with me! Thank you ☺️

Love your voice and gentle guidance. Very compassionate and calming. Thank you.

Sleep is a treasured gift- this lulled right to dreamland 🙏🙏🙏

Wonderful, thanks for the love
From my heart to yours
Namaste
❤️

I really enjoy your meditations and they’re very effective. Thank you!

Thank you, dear one.

Very calming and beautiful 🌟🙏🌟

Beautiful and amazing.

Never heard the end. Thank you.