Deep Sleep: Peaceful Heart Yoga Nidra

Welcome to this practice of yoga nidra.

Let's begin by finding a comfortable position.

You may wish to be in bed ready for a deep night of rest or if you'd like to practice lying down on the floor with some kind of padding beneath you.

Wherever you are,

Allow yourself to be as comfortable as possible.

Have whatever you need to allow the body to feel supported and ready to let go into this practice together.

As you settle,

Feel your whole body supported by the earth beneath you.

This sense of being held,

Feel each part of the body making contact with this support.

And with each breath,

The body let's go a little more,

Sinks a little deeper into the earth.

The whole body,

Heavy and supported by the earth beneath you.

Begin to feel the natural rhythm of the breath moving in and out.

Like the waves of the ocean,

This breath nourishes and releases.

Slight part between the lips,

Allow the jaw to relax.

That space between the eyebrows and the forehead softens.

The breath gently rocking the body into deeper relaxation.

Allow your awareness to move to the heart center,

The space in the center of the chest.

Breathe into the heart.

What sensations do you notice in the heart center?

Maybe there's warmth or tingling.

Maybe there's tenderness or another emotional experience here.

Maybe joy.

Whatever is here,

Allow it to be as you take another deep breath connecting to your energetic heart.

Again,

Feel this nurturing sensation of the breath like waves that roll in and out.

And now ask your heart,

What is my heart's deepest desire?

The heart may speak in images,

Feelings,

Sensations.

Listen.

And now from your heart's deepest desire,

Create a sankalpa,

An intention statement that speaks your heart's desire as if it is already happening in your life,

As if it is the truth of your life right now.

You may wish to use the words,

I am for anything we say after I am comes into manifestation.

If your heart's desire is to feel more love in your life,

You might say,

I am love filled with love.

I am loved in every moment.

Create your sankalpa and silently repeat it in your mind three times.

Take a deep breath into the heart.

And as you exhale,

Feel this intention,

This sankalpa,

Expand through your entire body.

This feeling or this knowingness that this is already happening.

Become aware of the sounds far away.

Become aware of the sounds in the room around you.

Become aware of the sounds inside of the body.

You will now hear the sound of my voice.

Guide your awareness to different parts of the body.

Allow the body to remain still as your mind follows.

Feel your jaw,

Upper lip,

Lower lip,

Teeth.

Sense your tongue,

Gums.

Become aware of your nose.

Cheeks.

Eye sockets.

Eyeballs.

Forehead.

Feel top of the head.

Back of the head.

Ears.

Become aware of the whole head.

Feel right thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

Sense palm.

Back of the hand.

Feel right wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Feel left thumb.

First finger.

Second finger.

Third finger.

Fourth finger.

Feel palm of the hand.

Back of the hand.

Left wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Become aware of your throat center.

Chest.

Belly.

Genitals.

Feel right hip.

Upper leg.

Knee.

Lower leg.

Ankle.

Sense right big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Feel sole of the foot.

Top of the foot.

Sense left hip.

Upper leg.

Knee.

Lower leg.

Ankle.

Feel left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Feel sole of the foot.

Top of the foot.

Sense buttocks.

Low back.

Mid back.

Shoulder blades.

Back of the neck.

Become aware of the whole body.

The whole body.

The whole body.

Recall your sankalpa.

Silently repeat it in your mind three times.

Feel the sensation of the breath flowing in.

In and out of the body.

This breath full of ease.

Naturally filling the body.

Feel the rhythm of the breath.

Like soothing waves of the ocean.

As the ocean rolls in,

The breath fills you.

And as the waves roll out,

The sense of letting go fills your entire being.

The air moves across your skin.

Feel the sensation of this connection between the body and the breath of life moving in and around you.

Feel yourself expanding in the space around you.

Feel yourself expanding in the space around you.

Growing larger.

And now feel yourself become smaller and smaller.

And even smaller until you're simply a droplet of water.

And again feel yourself expand.

Expand beyond the body.

And filling the space around you.

And then you become smaller and smaller.

And then you grow bigger and fuller.

Feel yourself expanding even more than you have before.

Begin to move back and forth in your awareness between this experience of expanding and becoming so small.

And then again growing and expanding and becoming so small.

Can you experience both expansion and smallness at the same time?

Allow your awareness to rest again.

On this ocean wave of breath.

Lolling you into deeper and deeper relaxation.

Begin to see yourself in a beautiful place in nature.

The weather is perfect.

There's a gentle breeze moving across your skin.

There are trees around you and you can see the brilliant sunlight dancing between the branches.

You feel the warmth of the sun as it kisses your skin.

You hear the sound of running water,

Bringing more ease with every breath.

The earth feels good and grounded beneath you as you begin to walk through the trees,

Smiling up at the dancing sunlight.

As you walk,

You feel a sense of warmth from the inside growing.

A reminder that everything is okay.

As you walk,

You see a clearing ahead.

The light is so beautiful,

It looks golden all around.

And as you step into this clearing,

You begin to shimmer in this golden light.

There's a sense,

A remembering that life is so much more than this body,

Emotions,

And thoughts.

This warmth inside of your heart reminds you of a great love.

A great love that is inside of you,

That has always been the love in your very own heart.

The love of your precious heart.

Will this love expand inside of you with the innocence and the joy of a carefree child?

Can you remember the joy of being a child,

Even if only a moment?

Can you remember a time when your heart was overflowing with the innocent joy of a child?

Can you hear laughter?

Can you feel your face smiling?

Everything inside of you knows that this joy,

This love has always been here,

Waiting for you to wake,

To allow.

Feel these good feelings expand in and around you.

This feeling that is so full,

You realize there's nothing missing in this moment.

Nothing missing.

One moment makes all together good.

Remember the knowingness.

I am loved.

I am so loved even when I forget.

I am so loved even when I feel alone.

I am love.

I am love.

With each breath.

This is who I am.

I am that.

In this space of knowingness.

In this space of knowingness.

Of deep ease.

Recall your sankalpa.

This intention of your heart that you know that you speak as though it is already so so.

Silently repeat it in your mind three times.

Begin to feel the warmth of gratitude in your heart.

There are so many things to be grateful for.

Even to feel the kiss of sunlight on your skin.

To remember everything is okay.

I am okay.

I am held.

I am so loved.

I am love.

I am so loved.

I am so loved.

I am so loved.

I am so loved.

I am so loved.

I am so loved.

I am so loved.

I am so loved.

I am so loved.

I am so loved.

I am so loved.

I am so loved.

I am so loved.