Voice of the Heart

This 27 minute yoga nidra meditation focuses on the heart. It is a chance to quiet your mind and let go. It is part of the February Yoga Nidra Club content.

Transcript

Lie down and be still.

Quiet your mind.

Take a deep breath in and as you exhale,

Let go of worries and tension.

Breathe in again and with this exhale,

Let go even more.

Feel your body beginning to grow heavier and heavier as it sinks into the earth.

Bones and muscles shifting and shuffling to the skin of your back.

Feel yourself relaxing completely.

Feel where you need to go and nothing you need to do.

Let your eyes fall away from your eyelids and create space in the mouth between the upper and lower teeth.

Feel your cheekbones broaden from side to side.

Let the jaw relax.

Relaxing the inside of the ears and the outside of the ears.

Let either side of your face melt like wax towards the earth.

Your whole head becoming heavy.

Singling out a single eyebrow hair above your left eye and bringing all your attention there.

Noticing its color,

Its feel,

Temperature,

Texture.

Bring your awareness to the little toe nail on your right foot.

Feeling everything about it.

Its sensations,

Its size,

Its feel.

Feel the breath light and expansive.

Let your throat be spacious front to back and side to side.

Letting the breath waterfall from nose to lungs.

As we move through the body,

Bring your awareness to each spot and let it feel warm and spacious and light.

The base of the throat.

Right shoulder.

Arm pit.

Elbow.

Wrist.

Thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Back of the right hand.

Palm.

Wrist.

Elbow.

Shoulder.

Base of the throat.

Right shoulder.

Arm pit.

Elbow.

Wrist.

The left thumb.

Index finger.

Middle finger.

Finger.

Little finger.

Back of the hand.

The left palm.

Wrist.

Elbow.

Shoulder.

Base of the throat.

Heart center.

Right side of the chest.

Heart center.

Left side of the chest.

Heart center.

Navel.

Pelvic floor.

The right hip.

Knee.

Ankle.

Big toe.

Second toe.

Fourth toe.

Fifth toe.

Top of the right foot.

Sole of the foot.

Heel.

Ankle.

Knee.

The right hip.

Pelvic floor.

Left hip.

Knee.

Ankle.

The left big toe.

Second toe.

Third toe.

Fourth toe.

Fifth toe.

Top of the left foot.

Sole of the foot.

Heel.

Ankle.

Knee.

Hip.

Pelvic floor.

Navel.

Heart center.

Base of the throat.

Eyebrow center.

Crown of the head.

Relax the whole right side of your body.

Relax the whole left side of your body.

Relax the whole front side of your body.

Relax the whole front side of your body.

Relax the whole back side of your body.

Relax the whole back side of your body.

Relax the whole body from the top of the head to the tip of each finger and toe.

Relax the whole back side of your body from the top of the head to the tip of each finger and toe.

Imagine you have a feather.

Take the feather to your right foot.

Starting at your big toe,

Weave the feather in and out between each set of toes.

From the big toe to the little toe and back again.

From the big toe to the little toe and back again.

Take the feather to the tip of the middle toe on your right foot.

Run the feather down the bottom of your foot to the heel.

Take the feather to your left foot and weave it in and out between the toes.

Starting at the big toe,

Moving to the little toe and back again.

Take the feather to the middle toe of the left foot and run the feather down the bottom of the foot to the heel.

Take the feather to the middle toe of the left foot and run the feather down the bottom of the foot to the heel.

Relax.

Let go of thoughts,

Of worries,

Of tension.

Imagine the energy and the space around you,

Like millions of colored pixels moving about.

And feel that energy on all four sides of your body.

Warm and nurturing.

Let yourself sink deeper and deeper into the energy,

Like sinking into a hammock.

Notice the energy around you entering your body with each inhale,

Moving from your nose to your navel.

And with each exhale,

Visualizing your energy moving into the space around you as it moves from navel to nose.

And with each exhale,

Visualizing your energy moving into the space around you as it moves from navel to nose.

Visualize the movement of energy as you trace your breath from nose to navel,

Navel to nose.

Letting all awareness rest on the breath.

Breathe in light and love and let go of old hurts and wounds with each exhale.

Count your breath down from 18 like this.

18,

Inhale and exhale.

17,

Inhale and exhale.

Continue counting your breaths in this way.

If you lose count or you get to one,

Go back to 18.

Letting all awareness rest on the breath.

Let go of the counting of the breath.

Bring your awareness to your whole body,

Letting it feel heavy,

Sinking into that hammock of energy deeper and deeper.

Let the body feel so heavy you couldn't lift a finger or a toe.

Feel the sensation of heaviness throughout your whole body.

Lightness.

Now feel the sensation of lightness in your body.

The body light and hollow,

Untethered from the earth,

Beginning to float into the space above you.

Feel the sensation of lightness throughout your whole body.

Feel the sensation of heaviness and lightness.

Feel each sensation separately and together.

Feel the water like a bottomless chalice.

Feel energy from the space around you pouring into your heart in an endless stream.

Light,

Radiant,

Vibrant.

Feel the whole body as though it's pouring down and in to the chalice of your heart.

Everything moving to the core.

Now reverse the flow.

Let the energy at your heart center in the bottomless chalice begin to flow outward.

The body unfurling like a flower,

The energy flowing out and around you,

Radiant and light.

Feel the sensation of energy pulling in to the heart and energy flowing out of the heart,

Separately and together.

Bring your awareness to your chest.

Visualize a cave within.

And far,

Far back,

Deep within the cave,

Is your heart's center.

A flame,

Radiant and bright.

Unwavering.

That place where your soul,

Your essence resides.

At the mouth of the cave,

Turbulence reigns.

The noise of this world.

Events in your life.

Thoughts in the mind.

All of it swirling at the mouth of the cave.

But nothing enters in.

As you go within the cave,

On the cave walls,

Just like cave drawings,

There are imprints.

Past hurts.

Past traumas.

And deeper still,

Untouched,

Radiant and glowing,

Is that soul or essence that is you.

Feel the glow,

Warm and light.

Feel as that light washes over the cave walls and bathes old hurts with love and light.

Feel it as that light and radiance shines even further,

Bathing the mind,

The whole body,

And even shining into the space around you,

Like a warm aura.

Let your whole body become this radiant energy.

Allow yourself to settle into this energy,

Into the stillness.

Feel your form disappear as your entire being becomes pure light,

Pure radiant energy.

Dissolve into that energy right now.

Establish yourself firmly in faith and trust to receive the grace,

Protection and guidance of this higher self within you.

The more often you go to this source,

The easier it will be to return,

And the longer you can stay.

Now you have prepared the base from which you can carry out interactions with life and interpersonal relationships with the integrative power of love and the source within.

You are the emissary of light and love.

Carry it everywhere you go and to everyone you meet.

Begin to bring your awareness back to your breath,

Letting your consciousness rise to the surface of awareness.

Feeling the air as it ripples across your skin,

Feeling the touch of clothes in the mat,

Blankets.

Let your ears hear sounds inside the body.

And listen for sounds outside the body,

Not judging or analyzing any sound,

But simply seeing how many different sounds you can hear.

And tracing the sound waves from the source of the sound to your eardrum.

Awaken taste and smell,

But keeping eyes closed until the end of practice.

Begin to introduce movements into fingers and toes and the muscles in your face.

Expanding movements into bending and stretching,

Turning your head from side to side.

And when you're ready,

Slowly rolling to your right side,

Resting your head on your arm and letting your knees curl towards your chest.

Become aware of your body and bring a deep sense of peace and contentment with you as you bring attention back to the body.

Noticing how relaxed the body is,

How soft the breath is,

How silent the mind is.

Be still and be grateful.

Know that you can always connect to the higher self within you.

And when you're ready,

Gradually open your eyes.

Reviews

I immediately went to sleep. I cannot even recall how long before drifting to sleep.

Thank-you so much..

Soft gentle voice, lovely way into deep stillness. My one issue was that the focus between different parts of the body during the body scan moved too quickly for my liking. Overall I really valued this meditation.

Very nice.
Thank you.