Yoga Nidra Pranamaya Kosha

Submerge in the waters of the energetic body. Witness the magic of prana as you rest deeply. Enjoy the deep layers of healing that nidra and slower brain waves bring to the body. You deserve guilt-free rest!

Transcript

Welcome to this Yoga Nidra practice for the energetic body.

Please find a cozy spot lying down on the earth or maybe on a couch or in your bed.

Grab pillows and blankets and tuck yourself in.

Do whatever you would like to get really comfortable so that you can participate and find luxury in your comfort today as you deserve it.

So make any necessary adjustments so you can get even more comfortable.

And now let's begin to settle into your space.

Notice the sensation of the surface that you're lying upon.

Begin to sense your ears taking in the sounds around you.

Feel the natural rhythm of your breathing right here.

And could you invite yourself to soften your whole body?

Tucking in with the jaw,

The shoulders,

The legs and the feet.

Just inviting the body to surrender to the gravitational pull as if gravity is a loving reminder for you to rest now.

And a loving reminder that you can let go here.

Let's do a few rounds of some breaths so we can just help to slow down the mind even more.

Take two sips of air through the nose.

With a long exhale through the mouth.

Two sips in through the nose.

Long breath out through the mouth.

Again.

And once more.

And with that last exhale,

Feel as if all parts of your body could exhale.

This deep internal feeling of letting go as you exhale.

And now for this yoga nidra practice,

Let's set an intention,

A desired outcome that you would like to cultivate from this sacred rest practice today.

Take a moment as you observe the natural breath here to also call in an intention.

Feel as if the presence of this intention could hold you,

Protect you as you rest.

Now let's begin to rotate our mindfulness through our body.

As if bringing attention to different areas of the body could clear our neural pathways and strengthen the nervous system.

Please bring your awareness to the very top of your head.

Sense the thin layer of scalp on the top of your head.

The forehead.

Any wrinkles around the forehead smoothing out.

The point between the eyebrows.

Left eyebrow.

Right eyebrow.

Left eye.

Right eye.

Sense both eyes at the same time.

And the orbits of the eyes softening down toward the eye sockets.

And the eye sockets softening down toward the brain.

Left cheek.

Right cheek.

Left ear.

Left ear taking in sounds.

Right ear.

Right ear listening.

Notice both ears at the same time.

And notice if one ear is listening more deeply.

The flow of air in the left nostril.

And the flow of air in the right.

The space right above the top lip.

The roof of the mouth.

The tip of the tongue.

The base of the tongue.

Inside the left cheek.

Inside the right cheek.

Sensations of the teeth on the top and on the bottom.

The space underneath the tongue.

Any taste on the taste buds lingering.

The space between the lips.

The chin.

The whole back of the skull.

Brainstem.

Sides of the neck.

Heart.

Sense both shoulders.

The elbows.

Wrist.

Palms of the hand.

Back of the hands.

All ten fingers.

The fingertips.

And the fingernails.

Could you sense the touch of air on the hands?

Both hands and both arms can rest.

Awareness back to the heart.

The loving beat of your heart.

The lungs.

The ribcage,

Front and back.

Solar plexus.

Kidneys.

Navel center.

Low back.

Pubic bone.

Tailbone.

The sides of the hips.

The front of the thighs.

And the back of the thighs.

Knees.

Shins.

Calves.

Ankles.

Both heels.

Top of the feet.

Soles of the feet.

Tips of the toes.

And the gentle touch of air on the feet.

The feet and both legs can rest here.

Sense the whole left side of the body and the right side of the brain.

Left side of the body,

Right side of the brain.

And right side of the body,

Left side of the brain.

Sense the right side body and the left side of the brain.

And now could you let all your awareness start to dissolve.

As if your awareness could stretch out through the cells.

Through all the little rivers of communication in the body.

Awareness weaving through the whole matrix of your body.

And all your senses opening up to the atmosphere around you.

Deeply resting.

But still slightly aware.

Feel the body sink down.

1 inch deeper.

And now we'll begin to count our breaths.

To 8.

All the way down to 1.

Maintaining a soft natural breath.

Inhale 8.

Exhale 8.

Inhale 7.

Exhale 7.

Inhale 6.

Exhale 6.

Keep going all the way to 1.

And now arriving here in this quiet place.

Sense the body's ability to breathe without your help.

Notice the natural rise and fall of the belly.

As your body inhales,

The belly rises.

And as you exhale,

The belly falls.

Like the swell of the ocean moving in and moving out.

The breath is happening as you rest.

Could you begin to witness the lungs expanding and contracting?

Without breathing deeply.

Just sense the natural expansion of the lungs that happens as you breathe in.

And the contraction of the lungs as you breathe out.

This gentle flow of energy that weaves through your body as the lungs expand and contract.

And how with each inhale the lungs gently hug the heart.

Witnessing the lungs breathing.

And could you begin to notice the flow of air that happens inside the nose even as you deeply rest?

A flow of air moving in and moving out.

Moving in.

Moving out.

Is there a temperature that feels warmer on the inhale or the exhale?

Just noticing.

And behind all of the movement of the breath is stillness and quiet.

As you fully are aware of the quiet that exists here,

Could you still sense the moving force of energy that's happening right here?

In the belly.

In the lungs.

And in the nose.

Just witnessing.

Feel how the body breathes you.

The body is breathing you.

Might you notice parts of the body that feel extra comfortable here?

What part of your body feels extra comfortable?

And then noticing if there's a part of the body that feels a little uncomfortable.

A part of the body that feels uncomfortable.

Just noticing.

And then sensing the comfortable parts of the body.

And back to the parts that are uncomfortable.

Could you notice both comfortable and uncomfortable at the same time?

And then back to the magical breath that's happening right now.

The whole body breathing.

And in this quiet place of breath,

Trillions and trillions of cells working together to support you.

The neural pathways cleansing and rearranging themselves as you rest.

Right now healing is happening.

Right now.

Right now your body is remembering.

And the energetic field of the heart is transmitting love.

Kindness and peace through your nervous system.

So keep resting.

Keep resting.

And in this quiet,

Sacred place of rest,

Let's take a moment to invite our intention here.

Resting with the power of your intention.

Feel it holding you.

Changing you.

Tiny drop of seed of your intention right here.

Keep resting.

And now,

Still awake and aware,

Let's count our breaths from 1 to 8.

So inhaling 1.

Exhale 1.

Inhale 2.

Exhale 2.

Inhale 3.

Exhale 3.

All the way to 8.

And now bringing your awareness back into the room that you rested in.

Become aware of the sounds in your space.

And this is a good time to start deepening the breath.

Start to move the body and maybe even stretch a bit.

As the practice of Yoga Nidra is now complete.

Thank you so much for taking the time to rest with me today.

Reviews

This is my favourite yoga nidra session and I come back to it daily. Thank you 🙏

Deeply nourishing. Thank you.

Beautiful Destiny, your calming, peaceful and melodic voice made this practice perfect. All my thanks.

So relaxing that I drifted off in the end. Thank you for this, I really needed it after lack of good sleep. 😄✨🙏🏼✨💖✨🕊️

Beautiful and deeply relaxing practice. Thank you and Blessings 🕊️💖

Exceptional

Loving, relaxing

A wonderful nidra, I feel deeply relaxed. Thank you so much 🙏🏼🪷✨

Wonderful, so soothing. I truly feel so much better! My mind didn’t wander at all. Lovely soothing voice
. Thank you, ready to go back to work now x