Journey Into The Cave Of The Heart

Uma guides you deep into the hrdaya space - the ‘cave of the heart’ - to sit by the fire with a shamanic guide. This 30-minute meditative journey is masterfully sound designed by Dingo Spender to create a sense of sonically moving from the ethereal into the space of a subterranean cave to sit by the fire. We recommend listening to this meditation with good quality headphones.

Transcript

Aum Make sure that you're comfortable for the practice of Yoganidra, Laying down on your back supported with perhaps a cushion under your head perhaps a cushion under your knees blanket over the top you might like an eye pillow or something covering your eyes take a moment to find your most comfortable and supported position with your feet a little apart your hands palms face up away from your body begin by breathing in deeply through the nose the big sigh out through the mouth letting go I'd like to do this a couple more times just letting go of the day behind you finding yourself completely in the present moment where you are safe comfortable and ready to practice yoga nidra and the conscious sleep for this practice your body physical body can go completely into deep sleep but your awareness will remain alert if you do fall into a deeper sleep it's no problem you'll still get some benefit however if you can do your best to stay with me using my voice like a rope that you can cling to if you start to fall into those deeper waters so we begin the practice of yoga nidra cultivating a sunkalpa some called per the positive affirming statement something that you've been working on in your own personal life perhaps your work life perhaps a relationship anything at all there is no limit and boundary creating a positive affirming statement around whatever it is that you're working on using clear simple positive language as though whatever it is is already the truth and simple example I am calm and kind once you have your sunkalpa silently repeating three times in your mind as though it's already the truth you following with your awareness the parts of your body as they're named beginning with the right side thumb second finger third finger fourth finger fifth finger back of the hand palm of the hand wrist forearm elbow upper arm shoulder armpit sideways hip thigh knee shin ankle heel sole of the foot top of the foot big toe second time third time fourth time fifth time left side thumb second finger third finger fourth finger fifth finger back of the hand palm of the hand wrist forearm elbow upper shoulder armpit side ribs sideways hip thigh knee shin ankle heel sole of the foot top of the foot big toe second time third time fourth time fifth time both feet together both legs together both hips together buttocks lower back middle back upper back shoulder blades back of the neck skull crown of the head brow right side temple eyebrow cheekbone ear jaw left side temple eyebrow cheekbone ear jaw eyelids your eyes behind your eyelids bridge of the nose nostrils upper lip lower lip tip of the tongue base of the tongue teeth the space between your teeth chin throat collarbones upper chest lower chest upper belly lower belly tip of the tailbone point of light letting your awareness travel up along the inner space of the spine to rest just below the belly button point of light drawing your awareness up along the inside line of the spine to rest just behind the base of the breastbone point of light and drawing your awareness up along the inner spine to rest the center of the chest point of light and drawing your awareness up to the base of the throat point of light traveling with your awareness all the way up through the roof of the mouth to the center of the skull behind the brow point of light and all the way up to the crown of head and space where there was a small opening in your skull when you were a baby point of light taking your awareness back down the center of the skull behind the brow the gateway to your unconscious mind having the courage to step beyond the gateway now exploring the vast expanse of darkness beyond finding yourself in this vast expanse the night sky above you and looking down to see grass underneath your bare feet feeling the softness and warmth of the earth beneath your feet and feeling held and supported by the earth beneath you in this warm night noticing that you are high up the top of a mountain noticing that there is something calling you at the bottom of the mountain feeling that magnetic pull in your heart with each breath out you can start to take one step down the mountain every exhalation a gentle slow step down feeling the earth underneath your feet as you go beginning to count down with each breath starting at 12 as you exhale taking your step counting down to 11 this is your slow descent down down to the bottom of the mountain each breath taking you a little closer without rushing and if you lose count start again at 12 staying with the feeling under your feet of each step feeling that spaciousness around you starting to change as you come down towards the bottom of the mountain and starting to see the shape of the rocks around you and as you come down down towards the bottom of the mountain you start to notice a particular cluster of rocks in the distance calling you and as you make your way down starting to notice that this cluster of rocks has an opening an entrance perhaps a cave calling you and as you make your way down down you can start to move towards this entrance this cave following the magnetic pull from your heart as you get closer to the cave entrance feeling a welcoming presence calling you in and as you gaze into the entrance of the cave feeling the warmth and the light of a fire burning and as you slowly gently make your way inside the entrance of the cave start to see that the cave walls are flickering with the light of this fire and as you get in a little more feeling the welcoming presence of this fire drawing you in until you can see it clearly in the center of the cave warm glowing light burning and on the other side of this fire sits a woman perhaps you've seen her before perhaps she's new to you and feel her welcoming presence perhaps she looks at you or maybe it's just a feeling and knowing that she wants you to come closer you make your way closer to sit on the other side of the fire feeling her welcoming presence feeling her beckoning you and take your seat comfortably you feel relaxed and comfortable as though this woman knows you deeply and perhaps she asks you with words or perhaps you just know that you are allowed invited to ask a question taking your time to choose your words asking her whatever comes to mind being present or the answer as it comes perhaps in words or perhaps it's just a feeling and knowing trusting the answer that you receive and holding it close your heart take it few moments to sit by the fire with this wise woman and as you feel ready you can take your time to stand up once again making a gesture of your gratitude before making your way out of the cave slowly slowly taking your time and finding yourself at the base of the mountain once again and you can start to slowly walk upwards each step counting from one all the way up to 12 each breath another step another step taking your own time no rush each step becoming a little more spacious in the night sky and taking you closer to the top of the mountain you once you've come all the way to the top in your own time it's feeling the ground the warm air soft grass beneath your feet and feeling the lightness in your heart your spaciousness your mind as you breathe in imagine that you are receiving love and as you breathe out giving love breathing in love breathing out love breathing in love breathing out love finding yourself laying down on the grass slowly make your way so that your whole back touches the air and allow yourself to feel supported and held seeing yourself from a distance laying there as you are and imagining that your whole body is light as a feather each breath little more lightness as though you could pass your hand in between the air your head your shoulder your hips your feet your hand and then with your next exhalation imagining that you're slowly being drawn back down into the earth down down sinking your weight you imagining that they're curling up around your edges holding you completely effortlessly as though you're sinking into the net space of a trampoline every breath out surrendering your weight a little more allowing yourself to be held a little more fully completely finding yourself one with the earth as you breathe out imagine the earth breathing you in and as you breathe in feel how she breathes you out allowing yourself to be breathed by the air bringing to mind now the sun culpa that you set at the beginning of this practice bringing to mind the exact words and repeating your sun culpa three times silently as though it's already the truth this completes the practice of yoga nidra for now you might like to lay for a little while and waking your body up in your own way perhaps laying on your side for some time before making your way to sitting it's nice to spend some time integrating between the worlds consciousness and before returning the normal pace of your day you might like to take your hand over your heart and one over your belly or perhaps in front of you in preposition Anjali mudra taking a moment to give thanks gratitude to yourself for taking this half-hour to restore to replenish to nurture yourself knowing that from this practice you will be able to give more in the world to serve more fully from your own source of light thank you thank you thank you

Reviews

A beautiful moment with my heart. Thank you. x