Yoga Nidra Meditation With Healing Heart Visualisation

Welcome. Yoga nidra is profoundly relaxing; in this practice, the focus is the heart, love and healing. It includes Sankalpa/intention setting, extended body scan from the heart, breath awareness, feeling opposite sensations in the body (weightlessness and heaviness) and a healing heart visualization.

While it is okay to fall asleep, do try to stay awake. If you need to move do so with minimal disturbance.

Give yourself some love and compassion.

Enjoy

Transcript

Lie down on the surface in the position most comfortable to you and close the eyes if that feels okay and start to feel the body being supported by whatever surface you're on.

Bring your awareness to all of the points of connection between your body and the surface.

Start to feel into the heaviness of all of these points and feel any covers that may be over your body.

Feel the textures and any temperatures against your skin.

Release the tongue and just make a swallow just to release the throat.

Let go of any tension in the jaw.

Relax the arms and let them become heavier.

Let go of any tension in the hips and feel them become heavier.

Relax the legs and feel the legs become heavier.

And again bringing your awareness to all of those points where your body meets the surface.

Start to make a few longer exhalations and with each exhale just letting go and feeling all of those points sink a little bit deeper into the surface.

As you exhale feel all of those points fall through the surface.

Feel your whole body relaxing and sinking down.

So just return into normal natural soft breathing.

So you can now make a sankalpa which is a little bit like a wish or an intention.

If you don't have a sankalpa then just use this time to see if something arises for you.

So if nothing arises you could say something like I am open to the best that life can bring me or maybe something more for the moment like I am full of compassion for myself and for others.

And if you've chosen a sankalpa just repeat it to yourself in your mind three times.

So we will now come into the phase of rotating the consciousness around the body.

When I name a part of the body just hold your awareness there for a moment before we move on to the next part.

And if you get lost at any point just rejoin the journey when your awareness comes back to my voice.

Draw your attention to the centre of the chest and into the heart.

Left collarbone,

Left shoulder,

Upper arm,

Left elbow,

Forearm,

The wrist,

The chest,

The palm,

The back of the hand,

Left hand some,

Second finger,

Third finger,

Third finger,

Fourth finger,

Fifth finger,

The whole left arm,

Back into the heart centre,

Right collarbone,

Right shoulder,

Upper arm,

Right elbow,

The forearm,

Wrist,

The palm,

The back of the hand,

Right hand some,

Second finger,

Third finger,

Fourth finger,

Third finger,

Third finger,

Fifth finger,

The whole right arm,

Back to the heart centre,

The left chest,

The waist,

The left hip,

Thigh,

Knee,

Back of the knee,

Chin,

Calf,

Back of the knee,

Back of the knee,

Upper half,

Ankle,

Heel,

Sole of the left foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The whole left leg,

The whole left leg,

Back to the heart centre,

The right chest,

The waist,

The right hip,

Thigh,

Knee,

Back of the knee,

Chin,

Calf,

Ankle,

Back of the knee,

Knee,

Back of the knee,

Knee,

Back of the knee,

Heel,

Sole of the right foot,

Top of the foot,

The right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The whole right leg,

Back to the heart centre,

The right heart centre,

And to the back of the heart centre,

The left shoulder blade,

Right shoulder blade,

Back of the neck,

Upper spine,

Lower spine,

The sacrum,

The whole spine together,

Left back,

Right back,

The whole back,

Left buttock,

Right buttock,

Left back,

Right buttock,

Left heel,

Right heel,

Back to the heart,

Inside the throat,

Back of the throat,

The tongue,

The roof of the mouth,

Left inside cheek,

Right inside cheek,

The top lip,

Bottom lip,

Both lips together,

The nose,

Tip of the nose,

Left cheek,

Right cheek,

Left cheek,

Left cheek,

Left ear,

Right ear,

Both ears together,

Left eye,

Right eye,

Left eye,

Right eye,

Both eyes together,

Left temple,

Right temple,

The point between the eyebrows,

The midpoint,

The very centre of the brain,

Top of the head,

Back of the head,

The whole head,

The whole left arm,

The whole right arm,

The whole left leg,

The whole right leg,

The whole left side of the body,

The whole right side of the body,

The whole of the back of the body,

The whole of the front of the body,

The whole body,

Feel the whole body,

The whole body resting.

And now we're going to come to a phase of awareness of the breath,

Just start to watch the natural rhythm of the breath,

The way the body gently moves with that rhythm.

So start to count down the breath with each exhalation,

Starting at 21 as you exhale,

20 as you exhale,

19 as you exhale,

Just continue in your own time and if you reach zero or just lose count just start again 21,

Keep counting down.

Carry on counting down.

And if you lose count or if you do reach zero start again at 21.

23,

24,

28.

Now just let go of the awareness of the breath.

We'll come to a phase of feeling opposites in the body.

I'll just see if you can connect to a feeling of heaviness in your left arm.

Feel that left arm resting on the ground,

Heavy and relaxed.

Now see if you can feel a lightness in that left arm,

As if it might float up completely effortlessly.

And now moving to the right arm.

Feel the physical arm heavy and relaxed on the ground.

Now connect to a feeling of weightlessness in that arm.

Light and effortless,

As light as a feather.

And now feel the left leg,

Dense and heavy,

Relaxing on the ground.

Now feel a lightness in that left leg,

Light as if it was floating effortlessly.

And now the right leg,

Feeling heavy and relaxed,

Sinking down into the ground.

And now feel that right leg and the feeling of weightlessness,

Of lightness.

Now see if you can connect to a feeling of heaviness in the whole body.

Bringing the awareness back to all of those points where the body connects with the floor.

Feel the sensation of heaviness in all of those points.

The whole body dense and heavy and sinking down into the ground.

The whole body profoundly relaxed.

And now connect to the feeling of the air around the body,

To the spaces between the body and the floor.

The air behind the ankles,

The knees,

The lower back,

Back of the neck.

Now to feel a sense of weightlessness in the whole body.

The whole body floating.

The whole body feels light and free,

As if it might float up off the mat.

Now see if you can connect to a feeling of both sensations together.

Feel the heaviness and the lightness in the body at the same time.

Notice what that feels like.

And now let go of the feelings of opposites in the body and just come back to feeling the body being supported by the floor again.

Now let's bring our awareness back into the heart and start to visualize a warm rose-pink light emanating from the very centre of the heart.

It's a healing light of unconditional love and compassion.

With each inhalation imagine that that light is expanding beyond your heart and slowly moving into the whole of your body.

And start to merge with this light.

Feel the light of love around you and within you.

The light fills the whole body and on your next inhalation feel that light expand beyond your body.

You are the light and you are the love.

Feel your whole body become one with this warm pink healing light of love.

Love is the natural state.

Allow yourself to become one with it.

One is infinite and there's no bounds.

Feel it through every atom in the body.

Feel the whole body vibrating with this light of love.

With every breath in feel the whole body expanding with this healing energy of love.

Receive this healing throughout the whole body.

Feel the whole body vibrating with this healing energy of love.

Just allow that light to gently fade away.

See if you can feel the resonance of vibrating energy throughout your heart center.

Just watch as that resonance gently fades.

Allow the healing to remain there.

So if you've made a sankalpa at the beginning of the nidra,

Just return to your sankalpa and repeat it three times in your mind.

If not then just remain with the silence.

Now let's begin a slow gentle return and slowly start to make your way back.

Listen to the sounds around you and start to be aware of your body within the space of the room.

Gently begin to move your fingers and toes.

Make some deep inhalations through both nostrils.

On your next inhalation visualize the breath just coming in through the left nostril.

And as you exhale visualize it coming through the right.

Then inhaling visualize it coming in through the right.

And imagine as you exhale it's coming out through the left.

Then inhale through the left.

Exhale right.

Inhale right.

Exhale left.

Imagine inhaling left.

Exhale right.

Inhale right.

And exhale left.

And begin to breathe through both nostrils again.

Begin a few deep inhalations.

And slowly roll the right ear down to the floor.

And then back to center and then the left ear.

Maybe you'd like to stretch your arms over the head or draw your knees into the chest.

Take whatever movement you need to do now.

And when you're ready just rolling onto your left hand side and slowly come up to seated.

Just keeping the eyes closed for a moment and just bringing the awareness inside to how you're feeling.

Physically mentally emotionally.

And maybe even spiritually.

Start to blink the eyes open but keep focusing the eyes down.

And gently lift the eyes.

And practice of yoga nidra is now complete.

Reviews

Lovely yoga nidra!°•♡°•☆
Thank you kindly!°•♾️☮️☯️ ~
Namaste❣️✨️🙏🏼 °• 🪷
✨️🫶🏽 ✨️°•☆°•♡~

Excellent. Very relaxing. Thank you 💕

🙏