Welcome.
My name is Amanda and today I'll be leading you through a yoga nidra for your heart
chakra or anahata.
This is the fourth chakra located in your heart center.
It's the bridge
between your three lower chakras root sacral and solar plexus and your three upper chakras
throat third eye and crown.
This chakra directly affects the heart chest lungs arms and hands.
It's associated with the air element and is home to unconditional love empathy trust forgiveness
compassion and joy.
A blocked heart chakra can leave you feeling unworthy easily jealous overly
defensive feeling like a victim and having a difficult time trusting others and yourself.
You might also notice physical symptoms in the body such as respiratory issues poor circulation
or high or low blood pressure.
Yoga nidra is typically practiced in savasana or corpse pose
laying on your back feet hip distance apart spine in alignment head and neck resting
comfortably on a pillow or on the ground beneath you shoulders relaxed and arms comfortably at
your sides palms facing up though for this practice you might choose to place your palms
onto your heart center.
Use the next few moments to get yourself as comfortable
and as cozy as you can in your yoga nidra nest.
Ensure that your body feels safe and cozy so that you're able to fully relax and let go.
Bring in whatever props you might require such as a bolster or a pillow under your knees and neck
a blanket for warmth an eye pillow or covering to block out unwanted light
headphones for optimal listening
and anything else that you find supportive at this time.
You might also choose to bring in a rose quartz crystal
if you have one as this is the crystal of unconditional love.
Close your eyes and let yourself sink into darkness
and begin to silently repeat the seed sound or mantra for anahata chakra yam yam yam
yam
continue at your own pace for a few moments
you can release that now and move your awareness on to your breath
life force energy breathing your body in and out
you might visualize your lungs as the air moves in and the air moves out
there's no need to change your breathing
just simply notice the air moving in and the air moving out
each breath helping your mind and body move into stillness a state of just being
you might notice tension releasing from your shoulders and your neck
you might notice your jaw letting go
all the little muscles in your face loosening
tightness leaving your scalp
each part of your body melting into relaxation
each part of your body melting into relaxation with each and every breath
on your next inhale begin to count down from 18
if you lose track of your count simply begin again at 18
inhaling 18
exhaling 18
inhaling 17
exhaling 17
inhaling 16
exhaling 16
and continue to count down at your own pace
you may release the count now and place your awareness on to your right hand thumb
first finger
second finger
third
fourth finger
and little finger
palm and back of your right hand
wrist
lower arm
elbow
upper arm
armpit
shoulder
right collarbone
right side of the chest
right side of the waist
right hip
thigh
knee
lower leg
ankle
heel
sole and top of your right foot
right big toe
second toe
third
fourth
and little toe
the entire right side of your body
move your awareness now to your left hand thumb
first finger
second
third
little finger
palm and back of your left hand
wrist
lower arm
elbow
upper arm
armpit
shoulder
left collarbone
left side of the chest
left side of the waist
waist
hip
thigh
knee
lower leg
ankle
heel
sole and top of your left foot
right big toe
second toe
third
fourth
and little toe
the entire left side of your body
bring your awareness now to your pubic bone
pelvic bowl
right glute
left glute
your entire back
right shoulder blade
left shoulder blade
back of the neck
back of the head
crown
your head
right ear
left ear
the space in between your eyebrows
right eyebrow
temple
cheekbone
your left eye
right and left nostrils simultaneously
left eyebrow
right eyebrow
left eyebrow
temple
cheekbone
right and left nostrils simultaneously
upper lip
chin
jaw
throat center
heart center
heart center
your heart center
now visualize a brilliant shade of green filling your entire heart center area
front and back
brilliant green
and now could you see this green flowing into your arms
hands
and fingers
green filling your heart center
and overflowing to your arms
hands
and each individual finger
could you also sense your heart space expanding
opening wider
the brilliant green expanding with it
and now begin to feel this space fill with the feelings of peace
love
joy
trust
compassion
rest
compassion
all without condition or end
the continuous flow of peace
love
joy
trust
compassion
allow these feelings to overflow
filling your arms
hands
and fingers
peace
love
joy
trust
compassion
could you make space now for all these feelings that have no beginning and no end
and to fill every part of your being
moving up your shoulders
neck
and head
moving down your abdomen
hips
arms
legs
feet
and all 10 toes
all of you
filled with peace
love
joy
trust
compassion
every cell within you absorbing these feelings
trillions of cells throughout your body
filled with peace
love
trust
joy
trust
compassion
could you now sense peace
love
joy
trust
and compassion
and your heart is one with yourself
and your heart is one with your body
and your heart is one with your body
and your heart is one with your body
and your heart is one with your body
and your heart is one with your body
and your heart is one with your body
and your heart is one with your body
and your heart is one with your body
and your heart is one with your body
and your heart is one with your body
and your heart is one with your body
and your heart is one with your body
and your heart is one with your body
and your heart is one with your body
and your heart is one with your body
and your heart is one with your body
and your heart is one with your body
and your heart is one with your body
and your heart is one with your body
yum
release the mantra
and let your attention fall back onto your breath
breathing at your own pace and rhythm
feel your breath
breathing your body
air moving in and out of your lungs
your lungs
the wings of your heart
expanding and contracting with each breath
filling up
and letting go
breath flowing in
and breath flowing out
beautiful rhythmic movement
receiving
and releasing
begin to feel the points of your body
meeting the surface beneath you
begin to feel the weight of your body
laying still
the weight of your blood flowing through your veins
laying still
the weight of your blanket
close against your skin
as I move through the steps of bringing your awareness back to this moment
know that if you prefer to simmer in this loving joyful energy you've created within
you can now remove your headphones or press pause on this recording
it's time to ever so slowly and lovingly wake the body
this is something to be done with ease and deep respect for the energy you've created and lingered in
please do not rush this process
let your body come back to full awareness gently and in its own time
you might begin to slightly deepen your breathing
listen within
let your body tell you what it requires right now
does it feel like a stretch?
Perhaps your head wants to move slowly from side to side
maybe your body would like to roll onto one side and lay for a little while longer
it's all good
be mindful
and let your body move intuitively for the next few moments
all you have to do is listen and respond with love
my name is Amanda and it has been my absolute honor to guide you through this yoga nidra today
there will be new yoga nidra recordings coming soon for each of the three remaining chakras
please subscribe and follow so you don't miss any of them
as always,
Please leave a comment letting me know if you benefited from this practice
it brings me so much joy to hear from you
may you move through the day feeling a deep sense of unconditional peace
love
joy
trust
and compassion
for yourself
and for others
namaste
