Yoga Nidra - Activating The Heart Chakra

Prepare for a restful, relaxing, and soothing yoga nidra guided session with Wendy Jo Cornelius. This session focuses specifically on activating the heart chakra and features 136.10 Hz healing binaural beats.

Transcript

Hello and welcome to this yoga nidra session activating the heart chakra.

My name is Wendy and I'm so happy that you're here.

Before we begin,

I would encourage you to make yourself as comfortable as possible.

That means either laying down in a comfortable position and or sitting upright in a chair.

Either is just fine.

Of the most importance today is your comfort and so what I would encourage you to do is to settle in and prior to settling in,

Go ahead and find the props that are necessary for you,

Whatever that may be for you.

That might be blankets,

Pillows,

A bolster,

An eye pillow,

Whatever is best for you.

So gather those all together in one spot close to you so you've got everything accessible.

And even prior to that,

Make sure that you have silenced all of your electronics and so you can minimize the distractions as best as you can from those electronics.

And even more important is to make sure that your kids,

If you have kids,

That your kids are safe and they are nice and secure as well.

Make sure that your pets are somewhere where they won't bother you as well.

And with that,

Let's begin.

So as you settle into a comfortable position using the props so you can have your body supported,

Surrender into the props.

Perhaps you have a pillow under your head and or under your knees.

You might have a blanket covering you.

And if you don't have a blanket covering you,

Please be sure that you've got one nearby because it's so common in yoga nidra for our body temperature to fall.

Thus,

We get chilly during the practice.

So make sure that you have one nearby.

And at this time,

I would encourage you to shift until you feel approximately five to ten percent more comfortable.

Ideally,

Your feet can be about a foot apart.

Your arms are relaxed and are placed next to the body.

You can place your palms either facing up or down.

Facing up is in the gesture of receiving and facing down is in the gesture of grounding.

So you get to choose.

You may want to play around with that and find what is most comfortable for you.

You may want to draw your shoulders down slightly.

You might also want to shrug your tailbone under just a little bit to lengthen the lower back.

You can tuck your chin to elongate the back of the neck and then soften the jaw and soften the jaw and close your eyes if you wish.

And as a reminder,

If you have any issues with your low back and if your low back begins to talk to you in any way and you find some discomfort,

Go ahead and tend to your knees and bring the soles of your feet to the mat,

To the floor,

To the bed,

Wherever you might be.

Let the knees rest together.

That will help to alleviate any discomfort in your back.

And of course at any time if you happen to be laying down and tend to your knees is not comfortable,

Go ahead and roll over.

You may do that at any time.

So whatever the reason you came to this practice today,

Whatever reason you clicked on this practice,

Whether you're feeling fatigue,

Insomnia,

Distress,

Any pain or perhaps grief,

Maybe even curiosity,

Whatever it might be,

Feel yourself grounded,

Feel yourself safe and feel yourself secure,

Held by this space and held by me.

And don't worry if you don't hear everything I say during this session.

It's absolutely natural to flow in and out of conscious awareness during the Yoganidra practice.

The deepest part of you,

Your true inner self,

Your higher self is always listening.

And now the practice of Yoganidra.

At this time,

Let's focus on quieting the mind.

Focus on bringing yourself into the room and to this present moment.

Letting go of the busyness of your day and letting go of thoughts,

Letting go of worry and letting go of tension.

Releasing,

Trusting and letting go.

And as you're settling in,

Start to notice and become aware of your breath and of how you're breathing.

Become aware of the steady flow of your breath and notice how your breath just naturally flows in and out of your body without any effort.

This very morning may be the first time today,

The first time this week or even the first time this month that you've actually paid attention to your breath.

So begin to allow yourself the space right here and right now to experience the expansion of your body with your breath.

As you observe this natural rhythm of your breath with each inhale and each exhale,

Notice how the belly fills up and rises,

Creating fullness in your lungs with every inhale.

And then with every exhale,

Noticing any tension and letting go of that tension,

Allowing the entire body to release into the earth.

And continue with this breath as you inhale and as you exhale,

Knowing that in this moment there's nowhere to go and nothing to do.

Just breathing in deeply and then letting go,

Sinking into deep relaxation.

And with your next breath in,

Bring your awareness to the backside of the heart and feel how the heart lifts as you inhale.

And then as you exhale,

Feel how the heart is laid back down softly and gently into the space in the center of the chest.

With every breath in and with every breath out,

Feeling a deep sense of peace and contentment.

And next,

Let's take a moment now to set a sen culpa for your practice today.

The word sen culpa is sometimes referred to as your heart's desire or your heart's deepest longing.

Each of us holds a deep longing deep inside of us.

It may be a dream,

A wish,

Or a mission,

Anything that gives life purpose and meaning.

The word sen culpa comes from the root sen,

Which means truth,

And culpa,

Which means a deep vow.

And so with the sen culpa,

You're aligning yourself with your heart's deepest desire.

You're vowing to live your truth.

So let whatever pops up here just pop up.

It may or may not be clear at this time,

But if there's just an essence of something,

Let that float up now into your awareness.

It may be helpful to use a statement in the present positive.

For example,

I am now blank.

And then you get to fill in the blank with your heart's desire.

So for example,

You may say,

I am now healed,

Or I am now living my truth.

So whatever it is,

Take a moment now to create space for this heart's desire,

For your sen culpa.

And then to anchor your heart's desire,

State it to yourself silently three times,

Three times to anchor it.

Next we'll bring your awareness to your senses,

Allowing each to come to you as they may.

Let's first begin by tuning in to the sense of touch.

Notice the way your body is resting on the floor,

Or on the mat,

Or perhaps on the bed.

Just notice.

Notice the connection of the back of your head.

And notice the back of your neck and shoulders.

Notice your spine,

Your hips,

And the backs of your legs.

Feel the connection to Mother Earth and Mother Earth supporting you.

And now let's tune in to the weight of the blanket,

Or the weight of your clothing,

That sense of touch.

And now begin to tune in to the sense of sound,

Like wide angle lenses.

Let your ears take in the sounds outside of where you are.

And then begin to take in the sounds inside the room where you are.

Perhaps you're even taking in the sounds inside of your own body.

There's no need to name them or to identify the sounds.

Just let the vibrations come in.

And next we'll begin a scan through the body,

Where I'll guide you through the body.

You'll use your mind to bring attention and focus to the various body parts that I'll name.

There's no need to move the part of the body that I name,

However.

All you need to do is listen and follow along.

And let your awareness just gently rest at each place that I name.

We'll start with the right side first.

Bring your awareness to the right side of your body.

The right hand thumb.

Second finger.

Third finger.

Fourth finger.

And fifth pinky finger.

The palm of the right hand.

The back of the hand.

Right wrist.

Forearm.

Elbow.

Upper arm.

Shoulder.

Arm pit.

Right waist.

Right arm.

Shoulder.

Right arm.

Right arm.

Right arm.

Right arm.

Right arm.

Right arm.

Right arm.

Right hip.

Thigh.

Right knee.

Lower leg.

Ankle.

Heel.

Sol of the right foot.

Right big toe.

Second toe.

Third toe.

Fourth toe.

Third toe.

Fifth toe.

Sixth toe.

Place your hands at each hand.

Raise your right hand.

Sole of the right foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

And fifth little toe.

Now bring your awareness to the left side of your body.

The left hand thumb,

Second finger,

Third finger,

Fourth finger,

Fifth pinky finger.

The palm of the left hand,

The back of the hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left waist,

Left hip,

Thigh,

Left knee,

Lower leg,

Ankle,

Heel,

Sole of the left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

And fifth little toe.

Now come to the back of the body,

The back of the head,

Back of the shoulders,

The right shoulder,

And then the left shoulder,

The right shoulder blade,

And left shoulder blade.

The right side of the spine,

And left side of the spine.

The right backside,

Left backside,

The back of the right leg,

Back of the left leg.

And now bring your awareness around to the front of the body.

First the forehead and eyebrow center,

And then the right eyebrow,

And left eyebrow.

Right eyelid,

And left eyelid.

Right eye,

Left eye.

Right ear,

And left ear.

Right cheek,

Left cheek.

Right nostril,

Left nostril.

Upper lip,

And lower lip.

Chin,

Chest,

Belly,

Front of the right leg,

And front of the left leg.

And now bring your awareness to the top of the heart,

The area around the heart,

The back of the heart,

The front of the heart,

The base of the heart,

And the entire heart area all together.

Bring your awareness to the solar plexus,

The abdomen,

Tailbone,

Low back,

Middle back,

Upper back.

Feel the connection between the shoulder blades and the heart.

The back of the neck,

The back of the head.

Feel the connection between the head and the torso,

The whole head and torso together,

The whole body,

The whole body.

And pause.

.

.

.

Now bring your attention to the palms of each hand.

Visualize a radiant green ball of light in the palm of each hand.

A radiant green ball of light in the right hand,

And a radiant green ball of light in the left hand.

And then visualize the heart as a radiant green ball of light.

Visualize the green ball of light in the palm of the right hand,

And envision a thread of light moving from the palm of the right hand and up the right arm,

Connecting with the green ball of light in the heart.

Then visualize the green ball of light in the palm of the left hand,

And envision a thread of light moving from the palm of the left hand,

Up the left arm,

And connecting with the green ball of light in the heart.

So now you have a thread of light coming from the palm of each hand,

From your right hand and from your left hand,

Moving up each arm.

That thread of light is moving up each arm and connecting into the heart.

With your next inhale,

Visualize your breath moving from the palm of the right hand,

Up the right arm,

And connecting to the heart.

And then as you exhale,

Visualize the breath moving from the heart,

Down the left arm,

And into the palm of the left hand.

Then with your next inhale,

Visualize the breath moving from the palm of the left hand,

Up the left arm,

Connecting into the heart.

And then exhaling,

Visualize the breath moving from the heart,

Down the right arm,

And into the palm of the right hand.

So as we continue with this breath cycle,

We're breathing in from one palm,

Up that arm,

Pausing at the heart,

And then exhaling down the opposite arm and into that opposite palm.

Breathing back in through that palm,

Up the arm,

Pausing in the heart,

And exhaling down the right arm again into the next right palm.

So continuing to breathe in this manner from one palm to the other,

Inhaling up the arm,

Pausing and connecting in the heart,

And then exhaling down the opposite arm.

Continuing with this breath.

And with each breath,

Envision that radiant green ball of light growing in each hand and in the heart.

With each breath,

Envision that radiant green ball of light becoming brighter and more intense.

And with each breath,

Feeling and experiencing the connection between your hands and your heart.

Continuing to breathe from one palm to the other,

Inhaling up the arm,

Pausing and connecting in the heart,

And exhaling down the opposite arm.

I'll leave you here to work with this breath cycle and to rest until you hear the sound of my voice again.

Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music Music As you become aware of my voice,

You may start to bring your awareness back to your physical body.

Bring your awareness to your breath and consciously breathe into your heart space.

Bring your awareness back to the room,

The physical space that you are currently in.

Become aware of the sounds inside the room again,

As well as the sounds outside of the room.

Perhaps noticing the weight of your body wherever it is resting,

Or noticing the weight of your clothing,

Perhaps the blanket that's covering you.

Just taking some time here to honor the space that you've created.

And as you return to this time and this space,

I invite you to bring with you a childlike wonder and a hope for the future.

Bring whatever it is that you wish to create,

Whatever you're feeling in your heart,

Knowing that anything is possible.

Let yourself expand into a new way of thinking,

A new way of being.

It can take a little while before you feel like you're all the way back from your deep rest.

This is what is called the hypnagoic state.

So go ahead and enjoy this sweet liminal space that you've created.

This is where transformation can take place.

And now I would invite you to recall your heart's desire,

Your sankalpa.

Your heart's desire that you set at the beginning of the session today.

Go ahead,

Recall that heart's desire again,

And silently say it to yourself once again three times.

And as you are ready,

You may start to invite gentle movements back into the body,

Awakening in a gentle way that honors you and honors your body.

Perhaps gently moving your fingers and your toes,

Wiggling them just a little bit.

Maybe circling your wrists and your ankles,

Perhaps moving your head from side to side,

Shoulder to shoulder.

Again,

Just bringing whatever gentle movements back into your body that you feel necessary,

Whatever feels good to you.

And at your own pace,

We gently roll onto your side if you happen to be on your back.

Just rest there for a moment.

You may make your way back to a seated position if you'd like,

Or you may just stay resting on your side for as long as feels good to you,

As long as you like.

Welcome back from your yoga mitra.

Thank you for sharing your practice with me today and allowing me to be your guide.

To send you off on your day,

I'll share this.

May love and light fill your heart.

May love and light fill your mind.

And may love and light surround you always.

Namaste.

Reviews

Wendy, thank you so very much for your wonderful nidra meditation. Truly enjoyed the breath practice. With much appreciation!