Connect with the lived experience of boundless affection and permit it to flow into every action you undertake.
Recommended Practices Before and After:
An excellent session to integrate following a yoga class for the final resting pose, or subsequent to any form of energy healing such as Reiki, reflexology, or massage.
Before or after, spend a few moments with Hridaya Mudra, Abhaya Hridaya Mudra, or Anjali Mudra to tap into the spiritual heart’s energy.
Prepare or conclude with a Shanti Mantra like:
Sarvesham svastir bhavatu
Sarvesham shantir bhavatu
Sarvesham purnam bhavatu
Sarvesham mangalam bhavatu
(May well-being manifest for all, may tranquillity be granted to all, may completeness be experienced by all, may good fortune bless all)
Settling In
Achieving a comfortable position, whether lying on your back, side, or seated with support.
Preparing for your period of Yoga Nidra – conscious rest.
Preparing to meet the heart’s energy.
Perhaps placing a slim cushion or covering beneath your head. Covering yourself with a blanket if desired.
Undertaking any small actions needed to reach maximum physical ease. (extended interval for settling)
Release any sense that there’s something remaining to be done. (interval) There is nothing required of you in this moment.
Simply transitioning from activity to presence. (interval) Allow the legs to soften. (interval)
Let the feet become slack. (interval)
Allow the arms to release tension. (interval)
Ensure the shoulders drop away from the ears. (interval) Lengthen and relax the neck. (interval)
Check for any localized pressure points from clothing, adornments, or anything else that might disrupt your Yoga Nidra experience.
If you notice any, make the necessary adjustments now. (interval)
Sweep your attention across your entire physique, making certain you are as comfortable as possible. (interval)
Inhale deeply… and with the out-breath, surrender. Release any thoughts, any compulsion towards action. Just existing.
This time is reserved purely for you.
No achievements sought. No checklist present. No effort to exert. Joyously receiving tranquility. (interval)
Make any final fine-tuning adjustments if you haven’t already done so.
Begin detecting the sensation of quietude. Understand that movement is possible, yet cherish the gentle pleasure of this stillness. This simple state of “is-ness.” (interval)
It is so straightforward, yet so liberating. Everything you require resides within this calm.
(interval)
Absorbing these spoken words without strain. Awareness flows freely.
No need for focused concentration or mental processing.
Permit the mind to repose. Be aware through your heart. (interval) Your Yoga Nidra journey has now commenced. (interval)
Sankalpa (Intention Setting)
This is the moment to articulate a heartfelt declaration – your sankalpa.
If you already possess a sankalpa, invite the joy associated with it to surface now.
If you lack one, simply welcome an affirming “I am” phrase that fills you with happiness. For example, “I am peaceful,” “I am well,” or “I am unbound.” Whatever resonates deeply within your core. Avoid intellectualizing; focus on the feeling. Conclude this statement: I am… (interval)
Did any phrase spontaneously arise and resonate within your heart?
Refrain from over-analyzing. Trust that impulse. That represents your ideal progression point.
Should nothing surface, you can utilize: “I am peaceful,” “I am well,” or “I am unbound.”
Truly inhabit your sankalpa; visualize it – as clearly as you can conjure. (interval) If the authentic feeling is present, its materialization is inevitable.
Affirm your sankalpa now, articulating it thrice with full conviction and feeling. (interval)
Rotation of Awareness
Now, we embark on a journey to energetic stations accessible via the physical form.
Observe any subtle sensations, energies, or mental images that appear, yet remain detached from them. Just keep moving forward – unburdened.
You are not searching for anything specific; there is no objective, merely being. The mind is still, the heart is perceptive.
Begin by directing your attention to the space between the eyebrows Effortless notice of the spot between the eyebrows
The hollow area of the throat The right shoulder joint The elbow joint
The wrist joint
The right thumb
The tip of the index finger The tip of the middle finger The tip of the ring finger
The tip of the little finger
Effortless awareness The right wrist joint The elbow joint The shoulder joint The hollow of the throat
Move across to the left shoulder joint The elbow joint
The wrist joint
The left thumb
The tip of the index finger
The tip of the middle finger
The tip of the ring finger The tip of the little finger The left wrist joint The elbow joint
The shoulder joint The hollow of the throat The heart space
The right side of the chest
The heart space
The left side of the chest The heart space
The heart space The heart space
Rest your focus upon the heart center, effortlessly, without thought, simply
sensing. (interval)
Breath Awareness
Perceive your chest expanding with every inhalation. It is drawing in oxygen to revitalize your entire physical structure. (interval)
And concurrently, energetically, you are drawing in essential life energy, referred to as prana.
This is fundamental to your vigor.
With every deep breath in, your body absorbs the maximum amount of this necessary life force.
With every deep inhalation, your system is nourished with the energy it requires, and silently, it responds with a wave of relief.
Draw a profound breath in… and hold until your body naturally signals release… then exhale.
Avoid any imposition of effort. Discover the natural, relaxed cadence that feels perfectly suited for you.
Inhaling provision of oxygen, of energy, holding while the energy is absorbed and distributed, and exhaling the quiet sigh of relief.
Continue breathing in this manner.
A deep yet relaxed inhale… gentle retention… and a long, easy exhale.
Inhaling energy… retaining softly… and releasing all strain as you breathe out.
One more cycle.
Inhale… a gentle hold… an effortless exhale.
Symbols/Visualization
Now, gently guide your attention back to your heart center. (interval)
Visualize within your heart region a magnificent, luminous glow in your preferred hue. (interval)
This light contains love. (interval)
For a brief period, perceive an inner vision of unconditional love within that light.
A being, a cherished companion, a breathtaking locale, a representation of the divine, that awakens the echo of unconditional affection in your core.
An emblem of pure love centered in the heart, brightly illuminated by the radiant glow. (extended interval)
Maintain your focus upon it.
Allow it to saturate your heart space with the sensation of boundless love. (interval)
As this feeling intensifies, the light grows more brilliant, subtly throbbing. (interval)
And now, permit the image to recede, but maintain the essence of that feeling. Remain connected to the feeling of love.
Sense that this loving luminescence can no longer be confined solely to the heart center.
Feel this light of affection starting to broaden outward, and as it expands, the light pulses, broadcasting its presence.
Sense it grow and flow, moving beyond the confines of your heart center. Overflowing.
Streaming throughout your entire body. Down the arms to the tips of your fingers. Down the legs to the tips of your toes.
The radiating light of love extends even beyond the physical form.
Spilling over. Creating an enveloping field of affectionate light all around you. (interval) You are enveloped in light filled with love.
Bright, warm, comforting, imbued with life. (interval)
Sankalpa (Intention Setting Repeated)
While situated in this deep, serene state of affection, allow your sankalpa, the deep yearning of your heart, to surface once more.
Permit the very feeling of your sankalpa to return. (interval)
Reiterate your sankalpa mentally, with complete heartfelt engagement and awareness, three times presently. (interval)
Sense that your intention has been replanted, much like a seed.
Within this profound layer of your being, where initial thoughts begin to flourish into beautiful actualities.
Grasp the elegance of your sankalpa, your heart’s true wish, growing from within you. Unfurling at your heart center, like a vibrant blossom. (interval)
Your innermost self will bring into manifestation whatever you declare to it.
This is how your soul demonstrates its boundless love for you.
You are perpetually supported by the unconditional love your soul holds for you.
You are perpetually supported by the unconditional love your soul holds for you. (interval)
Experience that profound love residing at your heart center. (interval)
Rest now within that unconditional love, deep peace, and profound solace for the next few minutes. (interval for 3 minutes).
Externalization
Ommmmmmmm
Should your thoughts have drifted away, gently redirect your focus to your heart center.
Observe the sensation of your heart center expanding upon the in-breath. And softening as you breathe out.
Be mindful of your chest ascending when you inhale, and descending when you exhale. (pause)
Return your attention to your physical form. Yoga Nidra has now reached its conclusion. (pause) Sense your body at rest, completely still. (pause)
Incorporate greater physical motion by taking several deep breaths. (long pause)
Retain the feeling of your boundless heart as you bring your consciousness back into your body. (pause)
Begin by wiggling your fingers and toes. Notice the lightness within these sensations.
Perform any stretch or movement that feels desirable, and with each movement, allow the feeling of love in your heart space to evenly distribute and permeate every area of your body. (pause)
If you are lying down, transition onto your right side when you feel prepared.
Inhale deeply a few times and silently reiterate your sankalpa one final time. (pause)
Permit this intention to fill your heart and radiate outwards throughout your entire being. (pause)
If you were supine, use your hands to gently bring yourself to a seated posture, keeping your eyes closed, your chest elevated, and take one deep inhalation. (pause)
We will conclude with the chanting of Om three times, followed by Shanti three times. Om represents a worldwide frequency. Shanti signifies tranquility.
Om, Om, Om, Shanti, Shanti, Shanti (pause)
When the moment feels right, open your eyes, carrying the awareness of your abundant heart out into the surrounding space and carrying it forward into the remainder of your day.