Hello,
This is Gabriella and this is a yoga nidra for the heart chakra.
Welcome to this practice of yoga nidra,
A journey into deep rest and connection with your heart.
I invite you to lay down in shavasana pose,
Arms gently away from the body,
Palms facing up,
Feet relaxed,
Eyes closed,
Setting the intention to remain completely awake and aware for this practice.
Take a deep,
Slow breath in and exhale completely.
Allow your body to become heavy and supported by the ground beneath you.
Adjust your position until you are truly comfortable.
Feel the back of your body melting into the floor or the surface that you lay,
The earth holding you steady and safe.
Now,
Bring awareness to your breath.
Notice the soft,
Natural rhythm,
The rise and fall of your belly,
The gentle expansion of your ribs,
The subtle lift of your chest.
With every inhale,
Feel the deep breath flowing in,
Nourishing you.
With every exhale,
Feel a deep release,
Letting go of any tension.
Stay here for a few moments,
Simply observing.
Nothing to judge,
Just noticing what is present in the now.
Breathing in calm.
Breathing out release.
Now,
Placing your awareness in the center of your chest,
The heart space,
Your anahata chakra.
Feel a soft,
Green light glowing here,
Gentle and expansive.
This is the center of love,
Compassion and connection.
Begin to sound the tone,
Ah,
Ah,
Either silently to yourself or softly out loud,
Ah,
Ah.
Feeling the vibration expand in your heart center,
Ah,
Ah,
Ah.
With every tone,
Imagine the heart chakra opening like a blossoming flower,
Ah,
Ah.
Soft petals unfolding in all directions,
Ah,
Ah.
Ah,
Breathe deeply into this space,
Feel the vibration of love and balance flowing through you.
Now we begin the rotation of awareness moving through the body,
Bringing your attention to each part as it's named.
There is no need to move or touch the body parts,
Only to notice,
To become aware,
To imagine,
To sense,
To feel.
Starting with your right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
All four fingers and thumb,
The back of the hand,
The palm of the hand,
The right wrist,
The whole entire hand,
The forearm,
The right elbow,
The upper arm,
The armpit,
The whole entire arm,
The whole entire arm,
The whole entire arm,
Remaining completely aware and relaxed.
Left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Back of the hand,
Palm of the hand,
The whole entire hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Armpit,
The whole entire arm,
The whole left arm,
The whole left arm,
Becoming aware and relaxed.
Right shoulder,
Left shoulder,
Back of neck,
Middle back,
Lower back,
Spinal cord,
Right glute,
Left glute,
The whole entire spine,
The whole entire spine,
The whole entire spine,
Becoming aware and relaxed.
Right collarbone,
Left collarbone,
Right breast,
Left breast,
The whole upper chest,
The ribcage on the right side,
The ribcage on the left side,
The whole torso,
Abdomen,
Right hip,
Left hip,
Pubic bone,
Genitals,
The whole upper body,
The whole upper body,
The whole upper body,
Becoming aware and relaxed.
Right thigh,
Right knee,
Right shin,
Right ankle,
Right top of foot,
Right heel,
Right sole of foot,
Right toes,
The whole entire right foot,
The whole entire right leg,
The whole entire right leg,
The whole entire right leg,
Becoming aware and relaxed.
Left thigh,
Left knee,
Left shin,
Left ankle,
Left top of foot,
Left sole of foot,
Left heel,
All five toes,
The whole left foot,
The whole left leg,
The whole left leg,
The whole left leg,
Becoming aware and relaxed.
Top of head,
Forehead,
Forehead,
Both eyebrows,
Both eyes,
Temples,
Right ear,
Left ear,
Both eyeballs,
Both eye sockets,
Right cheek,
Left cheek,
Bridge of nose,
Nostrils,
Upper lip,
Bottom lip,
Tongue,
Tongue,
Back of throat,
Bottom jaw,
Chin,
Front of neck,
Back of neck,
Back of head,
The whole entire head,
The whole entire head,
The whole entire head,
Becoming aware and relaxed.
The whole entire body,
The whole entire body,
The whole entire body,
Becoming aware and relaxed.
The entire body is aware,
The entire body is relaxed.
Now,
Begin to sense opposites,
Awakening the nervous system gently.
Imagine your body feeling very heavy,
So heavy that gravity is pulling you down into the earth.
Your body is sinking completely grounded and safe.
Feeling the weight of your body,
Feeling heaviness now.
Now,
Imagine the opposite,
Your body is becoming light as a feather,
Your body is becoming weightless,
So light you could float effortlessly up into the sky.
Feeling heavy again,
Sinking,
Supported,
And light again,
Floating,
Expanding.
Move through these sensations back and forth,
Grounded and floating,
Heavy and light,
Balancing the nervous system in harmony.
Now,
We will count the breath backward together,
With each inhale and exhale counting silently to yourself.
Inhaling 21,
Exhaling 21,
Inhaling 20,
Exhaling 20,
Continue counting down to 1,
Each inhale and exhale slowly and steadily.
If you finish before my count,
Start from the beginning again.
If you lose your count or drift towards sleep,
Gently begin again from 21.
Stay with the breath,
Steady and calm and rhythmic.
Inhale to begin,
Inhaling 21,
Exhaling 21,
Inhaling 20,
Exhaling 20,
And so on.
Now,
Return your awareness to your heart space.
Imagine standing in a serene garden at dawn.
A red rose blooms slowly,
Its petals soft and open.
You hear the sound of a clear mountain stream nearby.
Its water,
Cool and pure,
Flowing gently over smooth stones.
Above you,
A sky glowing in soft hues of pink and gold.
The air is fresh,
Carrying the scent of jasmine and cedar.
Here,
In this sanctuary,
Your heart is opened,
Balanced and at peace.
Breathe into this feeling.
Soft,
Expansive,
Whole.
Now it is time to return gently.
Bring awareness to the space you are in.
Notice the temperature of the room,
The feeling of the floor beneath you.
Begin to notice the sounds close by,
The sounds outside the room,
And the fainter sounds in the distance.
Gently invite movement back into your body,
Perhaps wiggling fingers,
Wiggling toes,
Rolling the head softly side to side.
Take a deep,
Nourishing breath in,
And a long,
Slow breath out.
Slowly exhale out the mouth.
When you're ready,
Open your eyes,
Rest for a moment here,
And carry this sense of balance and open-heartedness into the rest of your day.
