Heart Centered Yoga Nidra
by Karly Wood
This 28-minute Yoga Nidra focuses on the Heart Center utilizing your senses to reside in that space and the space around it connecting deeply to it. Use a vizualization of the golden flame to burn away any sadness and cultivate your intention. Also a rotation of awareness and some breath work.
Transcript
This is Heart Centered Yoga Nidra and my name's Kali.
Yoga Nidra is a great way to soothe your nervous system and simultaneously drop you into embodiment.
When done regularly it can improve your mental,
Physical and emotional health and well-being.
Take a minute to get comfortable,
Maybe lying on your mat,
The floor or your bed,
It doesn't matter.
Maybe have something under your knees,
Blanket over your body and just give yourself some time to get even 10% more comfortable.
Having your legs slightly apart from each other,
Having your arms slightly away from your torso.
Let your eyes shut comfortably and as your eyes are now closed allow your other senses to awaken.
Sense the room that you're in.
Become aware of the room that you're in.
Can you sense where the walls are?
Where is the floor?
Where is the ceiling?
Can you feel the bed beneath your body?
Can you sense the air on your skin?
Now expand your awareness out again to sense the air and the space in the room.
Feel your awareness stretching out to hold all the space in the room.
Feel the space in the room.
Now bring your awareness back in to the center of your chest,
Your heart chakra.
Sense the space in the center of your chest,
Just below your collarbone.
If it's helpful for you to have a visual you can imagine a golden ball of light.
Can you sense the comforting warmth coming from the center of your chest or this golden ball of light?
It doesn't matter if you see the golden ball or not.
Just sense the warmth coming from the center of your chest knowing that the warmth is loving energy.
Feeling the space in the center of your chest.
Now can you expand your awareness to the space around your chest,
The space either side of your arms,
Above your chest,
The surface you're lying on below your back.
Be aware of the space around your chest.
Can you sense the energy emanating from your heart center?
Can you feel the space several feet out from your body around your heart center?
Have your awareness reside in this space around your body,
Around the heart center.
Notice your breath coming in through your nose.
Can you feel the breath coming in through your nostrils and notice how on your inhale your chest rises and on your exhale it lowers.
On your inhale can you expand that warmth from the center of your chest growing it and on your exhale can you allow it to flow through your body.
On your inhale growing that warmth,
That golden light,
That energy in the center of your chest and on your exhale release it letting it flow through your body like a wave of comforting warmth.
On your inhale expanding the warmth in your chest and on the exhale allowing it like a wave of warmth to flood through your whole body all the way down to your toes and the tips of your fingers.
Now it's time to state your sankalpa,
Your intention for this practice.
If you're not currently working with one you may like to use I am connecting to my heart center and resting deeply in my body.
Repeat your intention to yourself three times in your mind and And now it's time to begin the rotation of awareness.
It requires no effort.
Just allow your awareness to flow gently from one place to the next.
Becoming aware of that part of your body.
Become aware of your right hand,
Your right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The right waist,
The right hip,
The right thigh,
The knee cap,
The calf muscle,
The ankle,
The heel,
The sole of the right foot,
The top of the right foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Let your awareness move up to your heart center now,
The center of your chest.
Become aware of the space in the center of your chest.
Become aware of the right shoulder blade,
The left shoulder blade,
The right side of your chest,
The left side of your chest,
Your whole chest,
Your whole chest.
Allow time for your awareness now to move to your left hand,
Your left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
The lower arm,
The elbow,
The upper arm,
The shoulder,
The armpit,
The left waist,
The left hip,
The left thigh,
The knee cap,
The calf muscle,
The ankle,
The heel,
The sole of the left foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Allow time for your awareness now to move to the top of your head,
The top of your head.
Soften your forehead,
Both sides of your head,
The back of your head,
The right temple,
The right eyebrow,
The left eyebrow,
The left temple,
The space between the eyebrows,
The center of your forehead.
Be aware of the center of your forehead,
The right eyelid,
The left eyelid,
The right ear,
The left ear,
The right cheek,
The left cheek,
The nose,
The tip of the nose,
The upper lip,
The lower lip,
The space between your lips,
Inside your right cheek,
Inside your left cheek,
Your tongue,
The tip of your tongue,
The roof of your mouth,
The bottom of your mouth,
Your gums,
Your teeth,
Your whole mouth,
Your chin,
Your jaw,
The right side of your neck,
The left side of your neck,
The back of your neck,
The front of your neck.
Relax your whole neck.
Become aware of the right shoulder blade,
The left shoulder blade,
The spine,
The whole back together,
The whole back together.
Become aware now of the whole right leg,
The whole left leg,
Both legs together,
The whole right arm,
The whole left arm,
Both arms together.
Now hold in your awareness your entire back body connected to the bed below you,
Including your heels,
The back of your calves,
The back of your thighs,
Your entire back,
The back of your head,
And your arms.
Be aware of your entire body touching the ground beneath you.
Now be aware of your face,
Your chest,
Your stomach,
The front of your thighs,
Your kneecaps,
Your shin bones.
Be aware of the whole front of your body,
The whole front of your body together.
Expand your awareness now to hold your entire body,
Your whole body back and front from the top of your head to the tips of your toes.
Bring your awareness now to the center of your chest and in your mind's eye see a golden flame burning there.
A golden flame strong and hot burning in the center of your chest.
Feel the warmth coming from this golden flame burning.
Feel it as if you would a fire.
Feel the heat emanating through your body providing warming comfort.
A golden flame.
A strong golden flame.
Now it's time to repeat.
It's time to repeat your sankalpa three times in your mind and whilst you're doing it,
Hold the visual of the golden flame in the center of your chest.
I'm connecting to my heart and resting deeply in my body.
The golden flame in your chest burns away sadness and helps burn your intention into reality.
Offering it up to life.
Inhale through your nose and as you exhale,
Perhaps you will see smoke coming out of your mouth in your mind's eye.
Smoke from the healing flame of transformation in your chest.
Inhale again through your nose allowing the flame to dissolve all that you don't want and burn into creation your intention.
It's time now to release the visualization of the flame.
Trusting it has done its job.
Become aware of your whole body now.
In your mind,
See your body lying there in the space that you are in.
Thank you for joining me on this journey into yourself.
May you continue to reside deeply in your heart today.
Namaste.
And when you are ready,
You can open your eyes.
4.3 (10)
Recent Reviews
Mel
August 19, 2025
Really lovely internalisation and rotation of consciousness that put me into the state of yoga nidra. Enjoyed the visualisation. Thank you 🙏