Yoga Nidra For Healing The Heart Space

Yoga Nidra translates into English as “yogic sleep,” yet this does not tell us all that much. Yoga Nidra refers to both a state of consciousness - one that is different from the waking, dreaming, and deep sleep states - as well as different styles of guided meditations that allows us to begin to consciously gain access to this state.

These meditations themselves are a specific sequence of relaxation, meditation, and mindfulness techniques that help the body, mind, and emotions to slowly and gently become more still and silent.

This particular yoga nidra was guided through transmission and focuses on healing the heart space as we become aware of the heart chakra. Through the use of mantra and visualizations, we address ourselves and those we care about with loving kindness and compassion.

Transcript

Welcome!

It's great to have you here.

My name is Stefano and I'll be guiding you through Yoga Nidra,

A meditation that mirrors the physiological process of sleep,

That will help you relax at the level of the physical body,

The breath,

The mind,

And through deeper aspects of your being.

Yoga Nidra is a form of NSDR,

Non-sleep deep rest.

There is nothing to do or achieve now,

Just follow along and allow all tensions and worries to melt away.

Find a comfortable position,

Lying down in Shavasana,

Shavasana,

The corpse pose,

Using a yoga mat,

Or your bed,

Or any comfortable surface,

With support under your knees,

And maybe a pillow for the back of your head.

For the corpse pose,

Simply lie down on your back,

Allow your legs to separate,

And let go of all holding in your legs,

You don't need to keep them straight,

Just allow your feet to fold open to either side,

Bring your arms alongside your body,

And slightly separate them from your torso,

At a 30 or 60 degree angle,

Whatever feels most comfortable,

And turn your palms to face the sky,

Without trying to keep them open,

Maintain a position that allows your fingers to curl inward,

Tuck your shoulder blades onto your back for support,

Without strain.

Once you have set up your limbs,

Release any effort from holding them in position,

Allow your whole body to relax,

Dropping any expression from the face,

And allow your whole body to feel heavy.

It's recommended that you have a blanket,

Maybe an eye pillow,

If it feels more comfortable.

Don't worry if you fall asleep,

Or if your mind wanders,

Gently guide your attention back and follow the instructions to the best of your abilities.

If you can,

Remain as still as possible,

But if there is any discomfort or pain,

Notice it for a few moments,

And if it goes away,

Continue with the guidance,

And if it doesn't,

Gently readjust yourself so that you can be 5 or even 1% more comfortable.

Allow yourself to completely relax during the practice,

And if you need to,

You can always assume a comfortable meditative posture in the seated position,

Making sure that you have a straight spine,

Allowing your neck to be tall,

Keeping your chin tucked in,

Chest forward,

And making sure that your hands are going to be on your lap with palms facing upward,

Allowing yourself to maintain this posture with ease and without strain.

Typically,

We practice Yoga Nidra with the eyes closed,

But if for any reason this is not accessible to you,

Know that you can practice with your eyes open while maintaining a very soft gaze to the distance,

Just make sure you have enough space to practice comfortably.

Pick a setting where you won't be distracted or disturbed,

So a cool,

Dark,

Quiet room would be optimal.

See what is available to you in the moment,

And go with that.

The practice we'll do today is I AM Yoga Nidra,

The Integrated Amrit Method of Yoga Nidra,

And take a mental note of how you're feeling now in body and mind.

When you're done with the practice,

Notice any changes,

However subtle,

You may experience.

Now we'll begin the practice.

Any sounds or music in the recording will gently fall away,

Then taking a deep breath in and let go with a deep sigh,

Letting go of tension within the body,

Taking another deep breath in and letting go even more,

Releasing worries and anticipations within the mind,

Taking another deep breath in and letting go even more,

Allowing attention to be drawn inward as the mind becomes silent,

Dropping all thoughts and worries,

Giving yourself permission to relax,

Trust,

And let go,

And opening your heart,

Inviting feelings of peace and contentment in your heart,

And resolving to remain still and connected to the heart space,

Knowing that you can move and make any final adjustments to make your physical body 5 or even 1% more comfortable before returning to stillness,

The deep stillness,

The open vastness of the heart space,

And taking a moment now to connect with your deepest heartfelt desire,

A deep longing that you wish to manifest more than anything else in this lifetime,

Be it for health,

Healing,

Or awakening,

Or whatever else your body,

Heart and mind need the most right now,

Repeating this heartfelt longing in the form of a resolute vow,

A firm intention,

A promise that you make to yourself in the form of a short positive affirmation stated in the present tense,

A single word,

A felt sense,

Or a visual scene all connecting deeply to your heartfelt desire,

Repeating this intention to yourself silently,

And if you have yet to uncover your intention,

You may borrow this one,

I am loved just as I am,

I am loved just as I am,

I am loved just as I am,

Repeating this or your own personal intention or sankalpa three times at the center of the heart,

And now allowing your awareness to shift from body part to body part,

Follow my guidance as we move the awareness from one part of the body to the next,

Shining the lights of your neutral and compassionate awareness to all of the parts of the body that are in need of nourishment and attention,

Allowing your awareness to rest now at the eyebrow center,

The point between the eyebrows,

Shifting the awareness now to the back of the throats,

Pits of the throats,

Right shoulder,

Elbow,

Wrist,

Right hand thumb,

Index finger,

Middle finger,

Ring finger,

Middle finger,

Wrist,

Elbow,

Shoulder,

Pits of the throats,

Left shoulder,

Elbow,

Wrist,

Left hand thumb,

Index finger,

Middle finger,

Ring finger,

And little finger,

Wrist,

Elbow,

Shoulder,

Pits of the throats,

Center of the chest,

Right side of the chest,

Center of the chest,

Left side of the chest,

Center of the chest,

Navel center,

Center of the pubic bone,

Right hip,

Right knee,

Ankle,

Sole of the right foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

And fifth toe,

Ankle,

Knee,

Knee,

Hip,

Center of the pubic bone,

Left hip,

Knee,

Ankle,

Sole of the left foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Ankle,

Knee,

Hip,

Center of the pubic bone,

Tip of the tailbone,

Sacrum,

Entire pelvic girdle,

Entire spine,

Small of the neck,

Back of the neck,

Back of the head,

Crown of the head,

The center of the forehead,

The right temple,

Left temple,

The eyebrow center,

The tip of the nose,

Left eye,

Right eye,

Both eyes,

The left cheek,

Right cheek,

Both cheeks,

Right ear,

Left ear,

The space between the ears,

Right nostril,

Left nostril,

The back of the throat,

Upper lip,

Lower lip,

Chin point,

Tongue,

Roof of the mouth,

Floor of the mouth,

Inside the left cheek,

Inside the right cheek,

Upper gums,

Lower gums,

Roof of the mouth,

Floor of the mouth,

Root of the tongue,

Pits of the throat,

Center of the chest,

Right arm,

Left arm,

Both arms,

Center of the chest,

Navel point,

Center of the pubic bone,

Right leg,

Left leg,

Both legs,

Center of the pubic bone,

Navel center,

Center of the chest,

Pits of the throat,

Back to the eyebrow center,

Allowing vast,

Spacious awareness,

To rest at the brow center,

Allowing all thoughts,

Images,

Emotions,

Memories,

And sensations,

To come and go,

Like clouds,

Fluffy clouds,

Moving across a vast blue sky,

Simply witness,

Just observe,

And now bring your awareness to the natural ebb and flow of your unaltered breath,

Simply witnessing the body breathing itself,

Watching the belly and chest rise with the inhalation,

Watching the chest and belly fall with the exhalation,

The natural ebb and flow of the breath,

As you breathe in and out,

And now see the breath as two separate streams of breath through the nostril,

Observing the flow of breath through the nostrils,

And allow your attention to rest solely on the movement of breath in and out of the right nostril,

Breathing in and out through the right nostril,

Imagining you can only breathe in and out through the right nostril,

As you collect your attention there,

Feeling the warm sensations as you breathe in and out of the right nostril,

Breathing in and out,

And now shift your awareness to the left nostril,

Becoming aware of the flow of air in and out through the left nostril,

And pretend that you can only breathe in and out through the left nostril,

Simply breathing in and out through your left nostril,

Feeling the cooling sensations as you breathe in and out through the left nostril,

Cooling sensations as you breathe in and out through the left nostril,

On your next inhalation,

Breathe in through your right nostril and exhale through your left nostril,

Breathe in through your left nostril and exhale through your right nostril,

Continue alternating the breath in this manner,

Breathing in through the right nostril,

Breathing out through the left nostril,

Breathing in through the left nostril and breathing out through the right nostril,

Continue on your own,

Inhaling through one nostril and exhaling through the other,

Noticing sensations of warmth as air moves through the right nostril,

Noticing sensations of coolness as air moves through the left nostril,

Breathing in through one nostril and breathing out through the opposite nostril,

Gently alternating the breath,

Now breathe normally,

Returning to your natural breath through both nostrils,

Noticing the smoothness of breath as air flows in and out of both nostrils,

Body and mind synchronized in harmony,

One unified whole,

Both right and left hemispheres of the brain now balanced,

Letting go,

Letting go even more into a silent stillness beneath the mind,

Now begin to invite the feeling of heaviness to your feet and toes,

Feeling them very heavy like rocks,

Your lower legs,

Knees and thighs heavy like stones,

Sinking deeper and deeper,

Pelvis,

Buttocks,

Lower abdomen and lower back sinking like rocks,

Your upper abdomen,

Chest,

Middle and upper backs heavy like bricks,

Shoulders,

Arms and hands heavy,

So heavy,

Sinking deeper and deeper,

Neck,

Throat,

Face,

Head,

Ears heavy like bricks,

Like bricks,

The whole body sinking deeper and deeper into the surfaces beneath you,

The whole body,

The whole body sinking into the field of gravity,

Sinking deeper and deeper,

The whole body,

And now invite the feeling of lightness and weightlessness to your toes and feet,

Feeling them buoyant,

Floating effortlessly,

Weightless,

Pelvis,

Lower legs,

Knees,

Thighs,

Light as a feather,

Pelvis,

Buttocks,

Lower abdomen,

Lower back,

Floating effortlessly,

Higher and higher,

Upper abdomen,

Chest,

Middle and upper backs,

Weightless,

Like dandelion seeds floating in the air,

Shoulders,

Arms,

Arms and hands,

Light as feathers,

Neck,

Throats,

Face,

Head,

Ears,

Weightless,

Light and empty,

The whole body,

Weightless,

Light and empty,

Floating higher and higher,

Your whole body floating even higher,

Carried up into the sky by a gentle wind,

A gentle wind of the mantra yam,

Yam,

Yam,

As you listen to the mantra and the wind,

Feel your heart space begin to glow with a gentle green light,

Yam,

Yam,

Yam,

Yam,

Yam,

Yam,

Yam,

Yam,

Yam,

Yam,

Yam,

Yam,

Yam,

Yam,

Yam,

Yam,

Yam,

Yam,

Yam,

Yam,

Yam,

Yam,

Yam,

Yam,

As you float here,

Knowing that you're loved and held,

Deeply supported,

Always guided and protected,

Welcoming any loved ones,

Any spirit guides,

Any beloved pets or favorite animals to be here with you now,

Seeing them one by one,

Hearing them say,

May you be happy,

May you be peaceful,

May you feel loved,

May you be happy,

May you be peaceful,

May you feel loved,

May you be happy,

May you be peaceful,

May you feel loved,

And then repeating it back to them one by one,

May you be happy,

May you be peaceful,

May you feel loved,

Feeling love in your hearts,

The gentle wind carrying you safely down,

Back down to the surfaces that provide support,

Knowing that you're deeply loved,

Resting here,

Allowing your awareness to rest at the heart space,

Dropping into the deepest levels of relaxation at the cave of the heart,

Noticing the vast stillness of the sacred space,

Letting go of all doing,

Letting go of all thinking,

And shifting to feeling and being,

Connecting deeply with the love at your heart,

Feel it,

Experience it,

It,

Replacing the need to control with faith and trust,

Enter an effortless state of being,

Know that at the altar of your heart,

Your intentions and affirmations are received and acted upon with effortless ease,

Now call forth your sankalpa,

Your resolute vow to yourself,

Connecting you to your deepest heartfelt desire,

Plant your sankalpa at the cave of the heart,

Make it a sacred offering,

Allowing your sankalpa to be true in this very moment,

Feeling it to be part of your current reality,

Repeat it with feeling and conviction three times now,

Now take a moment to reflect on all that you have experienced,

Any thoughts,

Sensations,

Memories,

Images,

And emotions that are or have been present,

Just noticing them,

Knowing that something deep inside has shifted to connect you more deeply with your sankalpa,

Your sankalpa,

Trusting that right response and right action will move through you throughout your life,

And now begin to deepen your breath,

Taking a full deep breath in through your nose,

Filling up the belly and chest as you exhale with a deep sigh,

Taking another deep breath in,

Filling up the belly and chest as you exhale with a deep sigh,

Taking another deep breath in,

Filling up the belly and chest as you exhale with a deep sigh,

Allowing your awareness to return to your physical body,

Inviting awareness to return to the physical body as you notice the touch of air on your skin,

The points of contact with the surfaces that provide support,

Bringing gentle movement to the body as you move the head from side to side,

Opening and closing the hands,

Gently twirling the wrists and feet,

Taking your time,

Do not hurry,

Taking gentle movements,

To twist the spine to and fro,

Waking up the body as if waking from a restful nap,

And bending the knees,

Holding them closely,

And if accessible,

Hugging your knees as you lie down on your right side,

Feeling completely safe and supported,

Deeply held and loved,

Bringing back your sankalpa into your awareness,

And knowing I am loved just as I am,

Now begin to sit up in a comfortable meditative posture,

Allowing the spine and neck to be long,

And bringing the hands together into prayer position as we bow down in namaste and jai bhagwan,

May the spirit be victorious,

Returning to your comfortable seated position,

With a straight spine and neck,

Before gently opening your eyes.

Thank you for practicing yoga nidra with me today.

If you found today's practice beneficial,

Please consider following me here on Insight Timer.

If the meditation provided you with an experience that allowed you to go deeper within,

I would greatly welcome your review,

And if you feel compelled,

Your contributions would greatly help me continue to produce yoga nidras to share the benefits of these guided meditations with others.

If you have any questions,

Or if you would like to share your intention for your practice,

Please share below.

Also,

It would be nice to know where and when you started your practice today.

You can check the description of the video for additional information about the practice of yoga nidra,

As well as this individual recording,

And you're invited to also check out other yoga nidras,

Depending on what you need most right now.

If you've enjoyed this practice today,

Please consider sharing the video with others who would benefit from it.

As the community grows,

I'll include more and more styles of yoga nidra for people to explore the different benefits that can be obtained from this practice,

Not just for sleep,

Not just to reduce stress and anxiety,

But also for developing equanimity and self-realization,

As well as many practical applications to increase focus and energy and vitality.

Thank you again for practicing with me today.

Jai Bhagwan.

May the spirit be victorious,

Or victory to the spirit.

Reviews

I am a veteran with PTSD and through treatment I learned iRest. I have been meditating with iRest and Yoga Nidra for about a year now. Today I did your session and it has opened my eyes, my inside eyes! I now have a solid Sanculpa (sp) !!! I feel tremendous relief and hope. Thank you for what you do for others, you and all the great practitioners on this platform 🙏🏻

Just what was needed and a most wonderful delivery. Thank you

𝙸 𝚕𝚘𝚟𝚎 𝚝𝚑𝚒𝚜 𝚘𝚗𝚎. 𝙶𝚛𝚎𝚊𝚝 𝚋𝚛𝚎𝚊𝚍𝚝𝚑.

love it brother! super relaxing 😎 the music transitions are a bit jarring tho. if those could be adjusted this would be 6 stars ⭐️