Heart Hugs

This yoga nidra is designed for single parents (or anyone) who has to say goodbye to their littles for a day or three. It holds space for you to love them, love yourself and to ultimately find yourself in a place of neutral awareness.

Transcript

So just allowing yourself to lie down in a comfortable position in Shavasana pose,

Legs straight out in front of you,

Toes either folding in or out,

Whatever feels natural and comfortable for the body,

Palms face up and the head supported maybe by a light blanket underneath potentially a bolster or something under the knees to ease the pressure off the lower back.

And then just taking a deep breath in through the nose and out through the mouth.

And doing that one more time here,

Relaxing even more with the exhale.

Just feeling for a moment the weight of the body on the earth grounding in.

Feeling the air above as it touches your skin.

Just progressively allowing your exhales to get longer,

Slower.

And allow here any space for emotion that is close to the surface to arise.

If you just had to say goodbye to your child or children,

Just feel it fully here.

Allow space for tears to come or allow relief,

Allow frustration with the exchange,

With the situation or grief.

Just allow nothing to come if that's what is feeling into the body right now.

Allow space for nothing.

And as emotion comes,

Just take notice of where it might originate.

Do you feel it springing from the heart,

The gut?

Noticing what might feel blocked,

What might feel closed off,

Like the throat.

Maybe there's some tension held in the shoulders,

The neck.

Just really allowing all of this emotion to be present.

Feeling into the body.

And with a big inhale through the nose,

I want you to sigh out through the mouth,

Really letting this emotion move out.

And then just allowing your attention to come to the point between the eyebrows.

Allowing the energy to gather here.

Just continuing to let anything release that needs to be released.

Just really making space for radical love for yourself,

For acceptance for this situation.

It's okay to let anxiety or fear arise.

It's okay to feel sad for the loss of the family,

The family you may have thought of or had potential to be.

It's okay to feel exhausted and relieved that you get a chance to have a bit of time for yourself.

It's okay to feel guilty for feeling relieved.

It's okay to feel lost and vulnerable.

Just allowing these emotions to be here and allowing some space for them.

And now we're going to use some breath and body techniques to move further within.

So taking the palms here into the air and rubbing the palms of the hands together.

Really rubbing them together,

Creating some heat between the hands.

And then taking the palms of the hands and resting them on the cheeks,

Letting the fingertips come to rest over the eyes.

Taking a deep breath in through the nose,

Out through the mouth.

Letting any of the protective masks that we wear to drop away here,

To dissolve.

And then we're going to slowly start by massaging around the eyes.

Using the fingertips massaging around the eyes and onto the forehead,

Around the eyebrows.

Maybe tapping the fingers a little bit to release any tension.

Taking the temples and rubbing them with the fingertips.

Maybe taking some circles there,

Clockwise and counterclockwise.

And then tapping through the forehead a little bit just to release,

Letting the fingertips come to where the forehead meets the hair.

And just rubbing along the hairline all the way down to the ears.

Moving to the ears and giving the ears a gentle pull on the earlobes.

Rubbing around the ears.

Then taking the hands onto the cheekbones.

Doing just a little bit of finger work on the cheekbones,

Maybe tapping really gently.

And then moving to the jawline and opening the mouth here,

Letting some of the tension of the jaw release.

Then massaging down the jaw,

Down into the neck,

Taking the hands behind the neck and massaging the back of the neck and into the shoulders.

Really letting any thoughts or fears release here as we massage the shoulders.

And coming back up to the neck,

The jaw,

And massaging around the mouth.

Onto the nose and the bridge of the nose here,

Releasing anything held here under the eyes,

Being gentle and soft.

Then taking the hands and putting the palms back on the face,

Fingertips on the eyelids.

I want you to just take the hands now down by the sides,

Palms face up.

Feel into any of the effects from that grounding massage.

Paying attention to the breath here.

And then we'll move into the bumblebee sound in breath to move further into a deeper state of relaxation and silencing the mind.

So for this you can take your hands and place the fingertips over the eyes,

Plugging the ears with the thumbs just enough so you can still hear me.

And in a moment we'll take a deep breath in and hum the sound of the bumblebee together.

And I want you to really tune into this vibratory sensation that's felt throughout the head as we hum this sound.

You can play with the pitch to maximize this vibration.

You can try to focus on the energy and attention here at the point between the eyebrows as we hum.

So we'll take three breaths continuously and I'll mind that count.

TAmerican me.

And then just let the hands come to the sides again.

And then just relax again and be still.

Feel into the energy created from this breath in the body,

Like a river of energy flowing through the arms and the legs.

Noticing how the toes feel,

The calves and shins.

Noticing the heart and the shoulders.

Just taking some space to feel into those sensations in the body.

Then we'll begin a rotation of awareness in the body.

Just following along with detached attention.

Breathing deeply into the belly.

Starting at the belly.

Just following the breath as it expands the abdomen.

And then watching on the exhale as the abdomen comes down.

Inhaling the belly fills like a balloon.

And exhaling the belly deflates,

The belly button moving towards the spine.

Just continuing with this breath.

Moving in through the nose and out through the nose.

And I want you to bring your attention to the right hand,

The right thumb,

The right first finger,

Second finger,

Third finger,

Fourth finger,

Back to the thumb,

Right wrist,

Right elbow,

Right shoulder,

Going to the right ear,

Right eye,

The right side of the face.

And coming down to the pit of the throat.

Left shoulder,

Left elbow,

Left wrist,

Left thumb,

First finger,

Second finger,

Third finger,

Fourth finger,

Left thumb,

Left wrist,

Left elbow,

Left shoulder,

Pit of the throat,

The left ear,

Left eye,

The left side of the face,

The whole head,

Back of the head,

Pit of the throat.

Moving back down to through the heart to the belly,

Noticing the breath.

Going down to the pelvic bone.

Right hip,

Right knee,

Right ankle,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

Big toe,

The right ankle,

Right knee,

Right hip,

The pelvic bone,

Left hip,

Left knee,

Left ankle,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The big toe,

Left ankle,

Left knee,

Left hip,

And back to the pelvic bone.

And see here a red pulsing light right at the base of the spine,

A red pulsing light,

Stabilizing,

Grounding.

See an orange light moving up the spine,

Moving into the womb area,

Seeing an orange glowing ball of light.

And then seeing a yellow glowing ball of light in the solar plexus moving further up,

Seeing this yellow ball of light,

Feeling the breath in the belly as the belly rises and falls,

And moving up to the heart,

Seeing a green emerald glowing ball of light surrounding the heart,

Moving into the throat,

The pit of the throat,

Seeing a blue light,

Blue pulsing glowing ball of light surrounding the throat,

And moving up to the point between the eyebrows and the nose,

Seeing the space within the third eye,

And seeing a light purple light glowing glowing ball of light here.

And finally coming to rest at the top of the head at the crown,

Seeing a white light shining here at the top of the head,

And feeling into the entire body,

Seeing the whole body,

And seeing the light.

Now imagine your child or children bringing their picture into your awareness,

Seeing them playing and laughing,

Almost like on a movie screen playing in front of you,

Happily playing and laughing,

And seeing them being loved by the village,

See caring adults,

Other parenting figures or mentors in the awareness of the child or children,

The ones who also love your child,

See them,

See the child happily playing with them.

And here we'll take deep reverence for the village and gratitude for those that help along this journey,

Understanding this ancient connection we have to the village.

Sending a thank you now to anyone you feel needs that,

Anyone who is helping,

Sending a thank you to the village.

Now zooming in on your child or children,

Seeing their faces,

Their little bodies,

Or big bodies,

And mainly seeing them as these glowing balls of light,

Dancing,

Playing,

Seeing this beam of white light surrounding them.

Allow this beam of light around them to originate in their heart center and to really surround and hone in on their heart.

And then see this light starting to move outwards towards you.

As it moves towards you,

You see your body and your awareness again and see yourself as this light,

This energetic ball of light,

Letting this light originate at your heart center.

And allowing this beam of light from your heart to start to move out towards your children or child.

And at a point the lights connect.

Feel into this connection.

Feel hearts connected,

Tethered over time and space.

You can send a personal message here.

Just repeating it silently a few times.

And then allowing yourself to see your heart again in this beam of light that originates from your heart,

See it also extending upwards towards the sky.

And from your child's heart,

Your children's heart,

See the same beam of light extending upwards towards the sky,

Surrendering to this process of life,

Surrendering to the cosmos,

This wild world,

Trusting and really sending faith upwards.

Seeing almost a triangular form here from your children's heart up,

Your heart up,

And your heart still connected through that beam of light to your child's heart.

Knowing that it's also your child's choice and fate to surrender as well to their path to what lays before them.

Just allowing a moment to even bring in an intention about surrender,

About trust here,

Experiencing that to yourself.

And then see the same place in your hearts where this light originates from and see that extending downwards towards the earth.

See these lights from your heart,

Your children's heart,

Meeting the layer of the earth,

Mother,

Where the soil meets the air,

Piercing through the layer and going deep within,

Down through the roots of the trees.

And down to the center of the earth where there are crystals originating here.

Really feeling like you're plugged into this grounding nature of the earth mother supporting us.

These beams of light almost in a downward triangle now from your heart to your child's heart.

And these beams of light coming from both your hearts down towards the earth,

Down towards the core of the earth.

Feeling the roots of the trees on the way down,

Feeling the crystals,

Knowing that you're fully supported by the natural world.

Seeing this surrender and grounding,

Knowing that you're protected in this adventure.

You can come back to yourself in this vision and just see yourself walking over to a source of water somewhere,

Maybe in a forest or an open body of water,

Maybe seeing a creek or a river.

And seeing a beautiful basket,

A woven basket sitting on the shore.

And identifying a few fears or anxieties you have that don't need to be held onto anymore.

Allow yourself to see these fears,

These methods of control or any anxieties,

Just writing them down on a piece of paper and putting it in the basket.

Allow yourself to empty your mind of fears and anxieties into this basket and set the basket afloat,

Watching it as it drifts down the river,

Surrendering fully to the flow of the river and the flow of life.

Seeing it disappear,

Seeing it dissipate into the horizon.

And then you'll see a waterfall somewhere in the distance and just moving to sit under this waterfall,

Directly under the water.

Maybe it's a slow trickle or a heavy flow and just sitting underneath the waterfall,

Closing your eyes and feeling this nourishing cleansing,

Feeling the nature's electrons just flowing through you,

Flowing through the crown of the head,

Flowing into the space of the head,

Washing any hesitations out.

Feeling this cleansing water flow through the body,

Flowing out through each arm and flowing out through the fingers,

Flowing out through each leg,

Flowing out through the toes.

That's water cleansing,

Protecting you,

Nourishing you and revitalizing your body and your mind.

And as you move to rest on the bank,

To move into the sunshine and allow the sun to fully warm you and dry you,

Feel into this nourishment of the sun energy,

This return of the sun,

Allowing yourself to rest fully in this moment,

Basking in the warmth of this sun.

Know that the same sun is shining down upon your children,

Your child.

And if there's a message that comes into your awareness now,

Just let it be,

Just floating in and out and paying no to,

To any,

Anything that stands out in your awareness here.

And noticing here if there's a spirit guide that appears at this time in your life,

You lying on the bank,

Basking in the sunshine and maybe there's a peaceful animal or a human ancestral or otherwise.

Maybe a sign from nature,

Turn in weather or a crystal,

A feather or a tree or plant that appears in your awareness.

Feel into this guide,

The spirit of this guide,

Which is support and protection assisting you to surrender to this process.

Feel the love and light.

Know that you can take this into your day,

Into all interactions,

Into any interpersonal relationships for you are love and light.

And then beginning to bring your attention back to the breath,

Letting the belly rise on the inhale and fall on the exhale,

Feeling the earth below you,

The air above you.

Just starting to wiggle the fingers and toes as you return back to the body,

Feeling yourself resting on the ground and maybe starting to have some movement here,

Taking the arms above the head and stretching like you're waking from a restful sleep,

Potentially bringing one knee in and then the other rocking side to side and working your way over to your right side.

I'm just coming to rest in the fetal position for one more moment of committed self-care and surrender.

And the divine mother cradling you here.

And you can stay here or come up to a seated position.

And with the hands coming together at the heart center or just resting in the lap,

Feeling natural and comfortable here,

Taking a deep breath for you.

I see you.

I hear you.

Namaste.

Reviews

Beautiful and Amazing!!🙏🙏

Just beautiful...thank you 💕

Just what I needed. Thank you so much. ❤

Sound quality is a bit poor - the recording is very quiet. Otherwise very good. I enjoyed applying the feelings to me as a child. Sometimes I feel sad for her but I am working on loving her neutrally so that I can move past some difficult experiences and emotions. Thank you.