Take some time to settle in.
Finding comfort.
Welcoming ease into the mind and body.
Invite your breath to slow down.
The breath becomes steady and easy.
No need to force the breath to change in any way.
Simply allow the breath to fall in and out of the body without any effort at all.
Now begin to count your inhalation and bring the exhalation into balance.
If you inhale to a count of four,
Then also exhale to a count of four.
Total awareness on counting your breath as it moves in and out of your body.
Now we will shift our awareness to the sole of our left foot.
Imagine we can inhale up the left side of the body to the top of the head and exhale down the right side and out the sole of the foot.
Then switch inhaling up the right side and exhaling down the left.
Rotating the wave of the breath up and down the body,
Rotating from side to side.
If we get distracted and lose track,
It's okay.
Simply begin again inhaling up the left side and exhaling down the right.
Now without being in a hurry.
The next time you find yourself exhaling down the left side,
Let go of the effort of that breath and simply allow the breath to fall in and out again.
Become aware now of all points of contact between your body and the bed.
Back of the head and the bed.
Shoulders and the bed.
Both arms in contact with the bed.
Back of the ribs completely supported.
Hips and the bed.
Legs and the bed.
Both heels and the bed.
Feet gently falling away from each other.
Welcoming the sensation of heaviness into the body.
Growing heavier and heavier with every exhalation.
The body begins to soften and melt into the support beneath you.
I invite you to really let go,
Allowing yourself to melt and soften completely.
Allowing the body to release all muscular tension.
Now is the time to set our intention.
Our sankalpa.
We could set an intention of I experience compassion for myself and others.
Or I allow my heart chakra to open and move freely.
Or any short positive statement that feels right for you in this moment.
Once you have decided what your sankalpa will be,
Repeat it three times silently with feeling.
Now begin sensing your body with the understanding that whatever you experience is perfect,
Just as it is.
We will move quickly from one part to the next,
Simply feeling,
Imagining,
Or saying the name of each body part silently in our minds eye.
Without judgment,
Without movement.
As we practice more and more,
It becomes easier and easier to remain in stillness.
So have compassion and understanding for yourself.
As you begin to train the body to rest more and more,
You will reach deeper and deeper levels of relaxation.
Starting with our right side.
Remain in stillness as we simply notice the right hand,
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the right hand,
Back of the right hand,
And the entire right hand alive with sensation.
Notice the wrist,
Lower arm,
Elbow,
Sense the upper arm and shoulder,
And the entire right arm heavy and relaxed.
Thumb pit,
Waist and hip,
Right thigh,
Knee,
Shin,
Ankle,
Heel,
Sole,
Top of the right foot,
Right big toe,
Second toe,
Third,
Fourth,
And fifth toe.
The entire right side relaxed and at ease.
Now sense left hand,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
And the entire left hand alive with sensation.
Notice the wrist,
Lower arm,
Elbow,
Sense the upper arm and shoulder,
And the entire left arm heavy and relaxed.
Arm pit,
Waist and hip.
Welcome all sensations on the left thigh,
Knee,
Shin,
Ankle,
Heel,
Sole,
Top of the left foot,
Big toe,
Second toe,
Third,
Fourth,
And fifth toe.
The entire left side relaxed and at ease.
Right shoulder,
Left shoulder,
Right shoulder blade,
Left shoulder blade,
Right buttock,
Left buttock,
Right heel,
Left heel,
Back of the head,
Whole back together,
The whole back together at peace and at ease.
Whole front of the body,
Whole of the head and face together,
Legs,
Arms together,
Hands,
Feet together,
The whole body together,
The whole body together.
Sensation inside the body,
Sensation on the surface of the body.
The entire body relaxed and at ease as a radiant sensation.
Now imagine that we can breathe from the base of the spine through the center of the body up to the crown of the head as if there is a clear channel for our breath to move through.
And just notice if there are any areas where we may feel stuck.
Inhaling up and exhaling down.
Total awareness of riding the wave of the breath up and down the spine.
Moving awareness now to the heart center.
Our fourth chakra,
Anahata.
The heart chakra is the chakra of positive energy.
It is the connection point between the lower three chakras and the upper three chakras.
When it is opened fully,
The heart chakra becomes a channel for universal compassion and love.
We experience our true self.
Pure,
Positive love.
It is here in this space that we invite the infinite love to flow through us.
Allowing love to heal ourselves and others.
The heart teaches us that we must fully love and accept ourselves before we can love and accept others.
Anahata means unstruck or unhurt.
So despite all of the challenges around us,
The essence of who we are can still feel whole.
The heart chakra is where the upper and lower chakras intersect.
This is where the physical and spiritual worlds come together.
Where the masculine and feminine come into balance.
Anahata is at the root of all emotional and energetic healing.
Imagine a green ball of energy here.
Invite that beautiful emerald green light to fill up the entire chest cavity.
At first,
We will simply observe any sensations here at our heart center.
Total awareness.
No judgment.
Simply notice anything that comes up for you as you explore the heart center.
Do you feel movement?
Or do you feel stuck?
Simply observe with curiosity.
The fourth chakra's purpose is love.
Relationship.
Compassion.
Empathy.
And forgiveness.
That is connected to the air element.
Air disperses and integrates spiritual understanding of love,
Compassion,
And connection to everything you encounter.
Air,
Like love,
Is within and all around.
So as we continue to focus on the green light around the heart,
Feel each inhalation strengthening this light.
No longer feeling like we need a shield to protect our heart from all of life's sorrows and challenges.
Instead,
Begin to welcome the sensation of lightness and power within.
Letting go of any heaviness you discover within the heart.
Breathing out sadness.
Breathing out the fear of giving and receiving love.
Breathing out anything that has been weighing you down.
And begin to grow lighter and lighter with each inhalation.
As light as a feather.
With the sensation of floating higher and higher.
As if we can float safely on top of the clouds.
Take a few moments to feel supported as you are carried effortlessly by the puffy white clouds in the beautiful blue sky.
Feel the warm of the sun on your face as you rest completely aware of each and every breath.
And allow the clouds to bring you back to the happiest day of your life.
A day where everything felt right in your world.
When you felt happy,
Safe,
And loved.
Begin to develop a picture of the happiest day in your mind's eye.
Notice all of the colors around you.
Observe the temperature of the air.
Simply notice all of the tiny details of that day.
Was anyone with you?
Or were you content to be alone?
How did it feel in your body when you were experiencing that happy day?
When we remain open,
Our body allows prana energy to flow through us.
Prana comes in through our breath and flows throughout the entire body.
Energy moves up from the base of the spine into the heart center.
There the energy manifests in three forms.
Fear,
Love,
Or hate.
When we feel hatred or fear or love,
The sensation is felt in the heart center.
At any point of time,
Only one of the three emotions takes the lead role in the heart center.
While the other two fade into the background.
They do not disappear entirely.
They simply take a step back.
They may slip below the surface,
But can rise back up at any point in time.
When love is in charge,
Fear and hatred are forgotten.
When fear takes over,
Love is forgotten.
When hatred takes the lead,
Love and fear have disappeared.
When love is leading the way,
There is no fear or hatred anywhere in sight.
But we must realize that there is a very fine line between love and hate.
We must also be honest and acknowledge that fear and hate are a part of all of us.
A part of the human experience.
We get to choose every day which emotion we want in charge.
So to be fully human is to experience all emotions.
When we become full of hatred,
We forget about fear and love.
And at our core,
We are love.
Love bends our reality,
Changes our perception of the world around us.
It keeps us separate.
Unable to experience our true nature.
Love.
Inviting love and friendship back into our heart center.
Feeling safe to love and be loved.
Loving yourself first.
Feeling generous towards yourself and others.
And acknowledging the strength of your heart.
Welcoming the healing of old wounds.
Each time the heart was broken.
It allowed the light of understanding within.
It allowed for compassion and love to be the glue that put the pieces back together.
Pain can be our teacher.
People that hurt us can be our teacher.
Stop running from old pain and challenges.
Instead,
Welcome the lessons they brought us and then let them go.
Forgive yourself.
Forgive any bad choices you may have made.
Forgive any wrong thinking.
Stop holding yourself to such an impossible standard.
Forgive your past and set yourself free from the past.
Undie the lies,
The illusions that keep you tied to judgment and depression.
Once you learn a lesson,
Let the past go.
Become grateful for all of the challenges in your life.
All of the highs and lows have molded and formed you into this loving,
Caring person that you are today.
Become grateful that because you experienced pain and suffering,
You can now be the light that guides others out of their darkness.
Grateful that your old wounds allow you to have compassion for others.
Grateful for your strength and determination.
You did not get stuck in the darkness.
And now you are surrounded by light,
Joy,
Happiness,
And love.
Now bring your attention to the center point of your chest,
The spiritual heart.
Observe the soft and peaceful pink light that resides in your heart center.
This is the essence of who you are.
Beyond all labels,
All titles,
Beyond all of your self perceptions.
See and feel love,
Beauty,
And goodness radiating from your spiritual heart center.
Allow your light to shine into the world around you.
Only you can shine in this unique way.
Feel the unconditional love,
Compassion,
And joy radiating from the heart center.
I love myself and others.
I have an infinite ability to give and receive love.
I am the embodiment of ever transcending love and light in the world.
Now that the heart chakra is balanced,
Observe how you can allow yourself to feel surrounded by love,
Compassion,
And joy once more.
No longer alone.
Feel your connection to the world around you.
Give yourself permission to feel open to all experiences in life.
Now all challenges,
Especially in relationships,
Flow through you and are resolved with ease.
Our open heart chakra allows us to see all of the beauty and love all around us.
And truly connect to ourselves.
Our loved ones.
And all of the natural world.
Love and acceptance is fully realized.
Now think back to the beginning of the practice.
Remembering your sankopa.
And repeat it silently three times.
Thank you for joining me in opening and awakening the heart chakra.
Please come back to this meditation anytime you feel lonely,
Sad,
Or disconnected.
So you can reawaken your connection,
Compassion,
And ability to give and receive love.
The practice of yoga nidra is now complete.
Om shanti shanti shanti.
Bring peace,
Peace,
Peace.
May we all know peace within.
May we all be surrounded by peace.
May we bring peace to all those we encounter.
Please stay tuned for the next episode where we will explore the fifth chakra,
Our center of communication.
As always,
Thank you for all of your support.
Rest well,
Friends.
