Yoga nidra: Heart meridian

Session text to read

Lie down comfortably on your back. Let your legs fall gently apart. Rest your arms a little away from your body, palms facing upward. Close your eyes softly. Allow the floor to hold your full weight. You do not need to go anywhere. You do not need to do anything. Simply arrive here.

Take a slow breath in. And let it go.

Bring to mind your intention. Hold it gently, like a warm stone in your hands. Repeat it inwardly, just once, with quiet feeling.

My heart is open and at peace.

Now begin to move your awareness through your body. Simply notice each part as it is called. No need to move, no need to change anything.

The thumb of your right hand. The index finger. The middle finger. The ring finger. The little finger. The palm of your right hand. The back of the hand. The inner wrist. The inner forearm. The inner elbow. The inner upper arm. The armpit. The left side of the chest. The heart.

The thumb of your left hand. The index finger. The middle finger. The ring finger. The little finger. The palm of your left hand. The back of the hand. The inner wrist. The inner forearm. The inner elbow. The inner upper arm. The armpit. The left side of the chest. The heart.

The right foot. The left foot. Both feet together. The right knee. The left knee. The right hip. The left hip. The lower back. The belly. The chest. The throat. The face. The top of the head.

The whole body at once.

Now bring your awareness to your breath. Do not change it. Simply watch it.

Notice the gentle rise of your chest as you breathe in.

Notice the soft release as you breathe out.

With each breath in, imagine warmth gathering quietly in the centre of your chest. Not a burning heat. A soft, steady warmth. Like sunlight resting on your skin on a long summer afternoon.

With each breath out, that warmth spreads a little further. Across your chest. Down your arms. Into your hands. Your hands may begin to tingle. Let them.

Now allow an image to form behind your closed eyes.

You are sitting in a summer garden. It is the middle of the day. The sky is a deep, clear blue. All around you, flowers are open and turned towards the light. Red. Yellow. Warm orange. Their petals are soft and still.

You feel the sun on your shoulders. Unhurried. Generous.

Somewhere nearby, there is the sound of bees. Low and steady. The sound of summer doing its quiet work.

You notice that your chest feels light. Not empty. Light. As though something that was held there has gently loosened.

There is nothing to protect yourself from here. The summer asks nothing of you. It simply offers warmth. And you receive it.

A feeling of quiet joy rises in your chest. Not excitement. Not wanting. Just a soft, full feeling. Like a fruit ripened in the sun.

Let your heart be exactly as it is. Let it be easy. Let it be warm.

Stay here for a moment. Breathing. Resting. Feeling the sun.

Now bring your intention back. Repeat it once more, inwardly, with gentle certainty.

My heart is open and at peace.

Let the image of the garden begin to soften and fade. The warmth in your chest remains.

Begin to feel the weight of your body against the floor. Feel your hands. Your feet. The back of your head.

Take a slow breath in through your nose.

And a long, easy breath out.

Begin to deepen your breathing. Let movement return to your fingers and toes. Make small circles with your wrists and ankles.

Draw your knees gently toward your chest. Roll slowly onto your right side. Rest there for a moment.

When you are ready, press yourself up to sitting. Do it slowly. Without hurry.

Sit quietly for a breath or two. Feel where your body meets the ground. Feel the warmth that is still with you.

Carry it gently into the rest of your day.