Hello there and welcome!
My name is Kumari and I'll be your guide for this yoga nidra.
Get yourself as cozy and comfortable as possible.
Being sure to fully support your head and your neck.
Perhaps placing a pillow under the knees.
Reaching for a blanket as the body temperature will drop.
Setting yourself up in such a way that your body can easily and naturally Let go.
Listen to my voice.
As I guide you.
Into this profound and nourishing,
Deep state of rest.
Let's begin by covering or closing the eyes,
If you haven't already.
Just feeling the warmth of the lids over the orb of the eyes.
Starting to sense where the eyelids meet.
Imagine the orbs of the eyes covered by the lips.
Can you start to sense the space behind your eyes?
Imagine the brain were a muscle.
Relaxing the muscle.
Relaxing the whole head,
Including the jaw.
She.
The forehead.
Imagine all the tiny muscles in the skull,
On the scalp.
Could relax and soften.
Could you get a sense of the weight of your head just letting go?
Yoga Nidra is a deep rest practice.
There's nothing you need to do anymore.
Simply allow my voice.
To guide you into deeper and slower.
Brainwave state.
In this space.
Your body's innate capacity to heal.
To balance.
Comes online.
Remember,
This is effortless,
So we can just be here.
And allow the magic of the practice.
To guide us into.
The medicine of stillness.
Can you now sense your hands and all your fingers?
Sensing all 10 fingers.
In the palms of the hands.
Maybe even a little feeling of warmth.
More tingliness here as you continue to place your attention on the palms.
And the fingers.
Now take a deep breath in through your nose.
And out through your mouth.
Again.
And now we'll breathe and move the hands.
Go ahead and bring your hands into a light fist.
On your inhale,
Open the hands.
And now with your exhale,
Pull the fists shut again.
Opening.
Exhaling,
Drawing the hands shut.
I can't Keep going.
Focusing on the breath and the movement.
Flowing.
Take three more rounds.
Letting her go.
But remain focused on the palms and the fingers.
Now.
Feeling your breath at the chest.
Taking a moment to tune into the rhythmic flow of your breath.
Just like the opening and closing of your hand.
The simple breath has its own rhythm and pace.
Now feel the breath rising and falling at the abdomen.
You might get a sense of the navel expanding upward.
And then sinking back down towards the spine.
Now letting that awareness of the breath go,
But moving into a sense of the whole body.
Simply resting here How,
Then,
Support it?
Already deeply relaxed.
And in the sweetness of this stillness.
Might you tune in to the space of your heart?
Call forth your sankopa.
If you're not currently working with a sankalpa,
You could create one for this practice.
This is like an intention.
A simple phrase in the positive,
Present tense.
For example,
I trust the divine unfolding of my life.
Or,
I am always provided for.
Take a moment here,
Cultivating your sankopa.
Or bringing one you've already created into your awareness.
And now,
Repeat this special sankalpa three times in your mind.
This intention.
Spoken.
Now.
And this space of stillness has a powerful way of moving deep into the subconscious.
Where it will flourish and grow over time.
We'll come back later in the practice.
And water this seed of intention.
Next.
Or take a journey around the body.
You can place your attention.
In each area that I mentioned.
You might notice a feeling here.
You might simply just notice the area.
However you experience this is great.
There's no getting it wrong.
The body stays still.
Moving around it with the mind.
Take attention to your right hand thumb.
Your index finger.
Middle finger ring finger.
And pinky.
Feel all five fingers on the right hand.
Now the palm.
In the top of the hand.
The whole right hand as one.
Subtle vibration.
The rest.
Forearm,
Elbow.
Upper arm.
And the shoulder.
The whole right arm and hand.
The whole right arm and hand.
Now take time to send awareness over to the left hand thumb.
The index finger.
Middle finger Ring finger.
And pinky Sensing the finger.
The palm.
The top of the hem.
The whole left hand,
Alive with sensation.
The rest.
Forearm.
Elbow.
Upper arm.
And shoulder.
Now can you sense the whole left arm and hand together?
Whole left hand and arm.
Move to the base of the neck.
And expanding to sense the collarbone.
Now the whole chest.
The whole chat.
And the whole ribcage.
The back of the ribcage.
The sides of the ribcage.
The front,
Aware of the lower back.
In the whole abdomen.
Now take awareness all the way to the right big toe.
Second tone.
Fur.
Four,
And faith.
Sensing and feeling all five toes now.
And the sole of the foot.
Solve the right file.
The top of the foot.
The ankle,
The entire right foot and ankle.
Take care.
SHEN knee,
The thigh and hip.
Sensing and feeling the entire right foot and leg.
No.
Take your awareness to the left big toe.
Left big toe.
Second toe.
FAIR 4,
Unfair?
All five toes on the left foot.
And sensing now the sole of that foot.
The top of the foot.
The ankle,
Now the entire left foot and ankle together.
CARE SHEN Me?
Sigh.
Left him.
The whole left leg and foot.
Left leg and foot together.
Both legs and feet.
Both legs and feet.
All the way up to.
.
.
The upper back,
The shoulder blades.
The back of the head.
Top of the head.
Third eye.
The NO,
The ear.
MOUTH the inside of the mouth.
Tongue and the roof of the mouth.
Can you sense the entire skull?
And scale.
The whole hand.
The whole body.
Aware of the whole body here.
Radiant with energy.
The body electric.
Shimmering.
Of life force energy.
Whole body as one.
The whole body.
As one.
Coming to sense the breath.
The breath as life force energy.
Become one with this effortless breath.
Inhaling and exhaling.
Start to roll.
Really feel the breath happening at the nostrils.
Feeling the breath going in.
And going out.
Now imagine you could feel that at the third eye center,
The mind's eye.
Breathe in the breath through the mind's eye and exit out the crown.
Breathing in through the third eye,
Breathing out through the crown.
Experiencing the breath as energy.
Now upon your next exhale,
Come back to the felt sense of the breath at the nostrils.
Now imagining you could breathe in and out of the heart center.
Inhaling in and exhaling out to the heart center.
You might sense,
Feel,
Or imagine this.
It could be a light or an energy.
Letting that go and returning to the physical sense of the breath at the nostrils.
This time breathing in from the very crown of the head to the heart center and exhaling out of the heart center into the crown.
And out through the heart center.
Remember you can't get this wrong.
Pulling in the breath from the crown and releasing it from the heart center.
Now coming back to the nostrils once again.
And now resting awareness in the right side of the body.
The right half of the body.
Now imagine sand filling the right half of the body.
The right half getting heavier Tell the sand.
Weed it down.
The right side of the body.
Feels heavier than the left.
Now slowly imagine the right side tipping into the left.
Feeling it with them.
The left side becoming heavier and heavier.
PILLING with them.
Heavier and heavier.
The left side.
Waiter.
Sinking down.
Heavy.
And just imagining you could pour the sand back into the right half of the body.
Filling the right half of the body with sand.
The left side becoming light as a balloon.
Right side,
Heavy.
Weed down.
Feel the right side heavy.
And the left side light.
Feeling heaviness and lightness at the same time.
The right side heavy and the left side light as a feather.
Lifting up Now taking time to once again imagine the sand filling the left side of the body.
A left sigh.
Getting heavier,
Fuller.
On the right side.
Airy and buoyant.
Left side sinking down into the earth,
Heavy with sand.
On the right side.
Buoyant.
Filled with air.
And seeing.
The heaviness of the left side and the lightness of the right side.
Feeling these opposites together.
Returning to the breath at the nostril.
The breath at the nostril.
Awareness of the whole body deeply resting.
Your awareness quieter.
For these next few moments,
Simply allow these images to pass through your awareness.
Nothing to interpret.
Nothing to figure out.
Simply receive.
Been noticed.
A hidden forest path.
Imagining in the mind's eye a narrow path.
Winding gently through an ancient forest.
Seeing the soft emerald moss blankets.
Curling over roots and stones like velvet.
Could you see shafts of golden light streaming through towering pines?
Illuminating tiny particles dancing in the air.
Sense the forest,
Quiet.
Now bringing to mind an immense oak tree rising before you.
It has a broad and textured trunk with deep grooves.
Each one holding the memory of countless seasons.
See the thick branches stretching outward like welcoming arms.
Resting besides the tree,
You sense an unwavering presence.
Patient.
Wise and enduring.
Now,
A still forest pond.
This pond is reflecting.
A silver crescent moon.
The surface of this pond is so Calm.
It becomes a perfect mirror.
You can see the stars.
It seems like they're floating.
Wisps of Mist Drift slowly across the water.
And the cool night air settles around you.
Pure silence.
Resting upon a cushion of vibrant green moss lies a single feather.
This feather's soft shades of silver,
Charcoal,
And cream.
Any droplets of dew cling to the delicate edges of the feather.
Sparkling like crystal.
And from beneath a circle of ancient stones,
Pure water bubbles quietly from the earth.
See this spring bubbling.
From the air.
And sunlight catching the moving water,
Scattering tiny diamonds of light.
Cross this beautiful spring.
These diamonds of light expanding.
Expanding into the earth.
And the sky.
All around you.
Diamonds shimmering.
Your whole body shimmering.
You are a being of shimmering light.
Divine and unique.
You are.
The light.
Of this earth.
Open and receptive.
Welcoming.
In science.
Messenger.
And the flow of your innate,
True wisdom.
Shimmery whole being.
Shimmery.
Deeply resting.
Aligned with your divine true nature.
Can you call back your sankalpa now?
Planting the seed of your intention.
Once again.
Repeating three more times in your mind.
Simply basking in this state of peace and tranquility.
For a few more moments.
Could you welcome back the awareness of your breath?
It's now time to return from.
The state of Yoga Nidra.
Deepening the breath.
Your awareness slowly returning to your waking consciousness.
Can you feel how your ribcage moves with the breath?
You could imagine breathing down to the feet and toes,
Giving them a little wiggle.
Again,
Breathing down the arms,
The hands,
And the finger.
Ever so gently awakening your body.
Awakening your body.
Allowing awareness to expand even more to you.
Sense the space you're in.
The WANG.
The ceiling and the floor Feel how your body meets the surface you're resting upon.
Taking as much time as you'd like to return from your practice.
It's a beautiful time to move into other quiet practices like Yoga.
Contemplation.
.
.
Journaling.
But also a lovely way to move on with your day or your evening with a beautiful,
Peaceful energy.
Whatever's next for you.
Please know I'm wishing you all the very best.
Namaste.
