Yoga Nidra: Nourishing Your Heart (With Music)

A deeply restful Yoga Nidra practice to soften, restore, and reconnect with the heart. This 16-minute guided meditation invites you to release tension, receive nourishment, and cultivate a gentle sense of inner warmth, compassion, and peace.
Suitable for all experience levels, this practice offers a grounding space to cultivate relaxation, presence, and a deeper connection with yourself.
This meditation was inspired by my training in Divine Sleep Yoga Nidra with Jennifer Reis.
Music from Uppbeat: tranquilium/present

Transcript

Welcome. Allow yourself to get comfortable. Lying down or seated. Feel free to move or to adjust anything anytime during this meditation. Close your eyes if that's comfortable. Notice your body resting. Become aware of your breath. Become more aware of each level of your being as you settle into your body. Feel the earth underneath you, Holding and supporting you in your practice today. Take a deep breath in. And as you exhale, Release your breath. And again, Deep breath in. And exhale. And now softly inhale and exhale. And exhale. Allow your body to become heavy. Feel your body sinking down. Letting go. Feel your breath flowing through your body. Feel your natural breath and its flow. Notice any thoughts that are present for you right now. And allow them to settle. Become aware of any feelings or emotions. Noticing them with gentle acceptance and kindness. Sense into your essence. Pure, Clear and free. Notice yourself as the kind observer who greets all that arises with compassion. Notice a sense of joy. Bliss or contentment. Allow this to grow and fill your body. Gently filling your whole being. Feel the level of ease within your body. Notice the level of ease. And now allow the ease to double as you exhale your breath. Every exhalation an opportunity to double the ease within you. Become aware of the heart's pace. Your heart center. Your heart space gently energized with each breath. Ask, What is my heart's deepest desire? What does my heart long for? Now create an intention based on your heart's desires. A positive statement in the present tense. As though it is already happening. Something like I am loving and I am loved. State it three times silently to yourself as the truth is. I am loving. And I am loved. Or your own heart's intention. Release your intention with confidence and trust and allow your awareness to move through your body. Begin by sensing your face. Notice your jaw. Now sense your nose. Feel your breath passing through the nostrils. Notice your ears. Aware of your ears hearing. Feel your eyes. Centers of the eyes. Become aware of your forehead. Crown of the head. The whole head. Your throat. Neck and shoulders. Shoulders. Arms. Hands. Palms of the hands. All of the fingers. Feel your hands vibrant with energy. And now bring your awareness back into the chest. The heart space. Your heart center. Down to the stomach. The navel center. Notice the shoulder blades. Between shoulder blades. Become aware of your whole back. Feel the hips. Thighs. Me's Lower legs. Ankles. Tops of the feet. Souls of the feet. Feel all of the toes. And now feel both feet. Both legs. Torso front and back. Hands and arms. Neck. And head. Feel the whole body now. Notice the entire global feeling of the body. Bring your awareness back to your natural breath. Feel your breath flowing easily through your body. Notice your breath and follow it. Follow your breath from your nostrils to your ears. Down to the throat. The chest. Follow the breath's natural flow through your inner body. Feel its rhythm. Feel it in your body. Feel breath in your chest. Feel your breath. With your awareness in your chest, Feel your heart center. Without changing your breath in any way. Feel your breath nourishing and softening your heart center. Aware of your breath nourishing your heart with each inhale and exhale. Feel the nourishment in your heart growing. Allow the sense of nourishment to fill your chest. Expanding gently out in all directions. Gently filling your entire body from the top of your head to the tips of your toes. Recall now your heart's intention. The positive statement you said at the beginning. State it silently to yourself three times. I am loving and I am loved. Or your own heart's intention. Release your heart's intention. Trusting that it is unfolding within you as you gradually reawaken. We are now completing practice. Begin to deepen your breath. Breathing through your entire body. Breath flowing through you with ease and peace. Begin to wiggle your fingers. Notice your toes and begin to wiggle your toes. Slowly awakening. Draw a deeper breath into your belly, Into your chest. And exhale. Simply notice how you feel right now. Endeavor so slowly, Allow your eyes to open. Thank you for practicing with me.