Hi there and welcome to the practice of yoga nidra.
I'm Kumari and I'll be your guide.
Take your time now to get super comfy,
However that looks for you and your body today.
And remember it's always okay to shift or change positions during the practice.
Just come back to my voice as soon as you realize you've drifted away.
We could really think of this practice as yoga for your nervous system and brain.
Imagine you're closing all the open tabs and powering down your computer at the end of the day.
Just like that we are closing down the movement in the body and our outward momentum.
Taking some time away from the distractions of our lives,
Positive or negative,
And just rebooting.
Having the experience of just being in stillness and not doing anything.
Go ahead and check if there are any more minute adjustments you could make to your physical body.
Feeling so settled,
So comfy.
Let's take a few deep breaths together.
Inhale through your nose,
And hold.
And now let it go through the mouth.
Really feel yourself pressing out all the air.
Two more times just like that.
Inhaling.
Hold.
Let go.
And now begin to sense the weight of your body.
Sense all the places it's touching the surface you're on.
The weight of your bones,
Muscles,
Connective tissues,
Fluids,
Even your skin.
Sensing your body as getting really,
Really heavy.
Sinking down through the floor.
Held energetically by the earth.
Letting go completely now.
Feeling the whole body heavy with relaxation.
Moving into a few more breaths to affirm this nervous system down regulation.
This time we'll take three sips of breath through the nostrils.
Hold the breath and let it go.
We'll do it three times.
Let's begin.
Again.
Hold.
Let go.
Release.
Whole body still and receptive to the medicine of deep rest.
And now inviting an intention or a sankalpa into the practice.
You might currently be working with a sankalpa.
But if you're not,
You might use this one.
I am enough just as I am.
Take time now to repeat your intention,
Your sankalpa three times.
Now we'll rotate awareness around the body.
Allow your attention to fill the areas I mentioned.
Moving around the body,
Filling every area with awareness.
And perhaps sensing the subtle energy that permeates every nook and cranny of your body.
We'll begin with the right hand thumb.
The first finger,
Second,
Third,
And fourth.
Fill the palm with awareness.
The top of the hand.
The entire right hand,
Wrist,
Forearm.
Elbow.
Upper arm.
Shoulder.
Right collarbone.
Right side of the chest.
Right side of the abdomen.
Right hip.
Thigh.
Ankle.
The top of the foot.
Big toe.
Second toe.
Third.
Fourth.
And fifth.
Sensing all five toes and the sole of the foot.
Sensing the right side of the body as one.
The whole right side of the body shimmering with subtle energy.
Let your attention move to the left hand thumb.
The first finger.
Second.
Third.
And fourth.
The palm.
The top of the hand.
The whole left hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Collarbone.
The left side of the chest.
Left side of the abdomen.
Left hip.
Thigh.
Lower leg.
Ankle.
Top of the foot.
The big toe.
Second toe.
Third.
Fourth.
And fifth.
All five toes.
The sole of the left foot.
And now sensing the whole left side of the body.
The entire left side.
Slowly shifting attention to the navel.
Solar plexus.
Heart center.
Hollow of the throat.
To the inside of the mouth.
Awareness filling the inside of the mouth.
Sensing the tongue.
Cheeks.
Gums and teeth.
To the lips.
Nose.
Right nostril.
Left nostril.
Both nostrils.
The right cheek.
Eye.
Eyebrow.
Left cheek.
Eyebrow.
Temple.
Now sensing both of the eyes.
Both eyes.
Relax.
Left ear.
Right ear.
Third eye.
Crown of the head.
Awareness spreading into the whole scalp.
To the brain.
The right hemisphere of the brain.
The left hemisphere of the brain.
The brain inside the skull.
The whole head.
The whole body.
The back side of the body.
The front side of the body.
The whole body shimmering with radiant energy.
Your whole body unified.
By life force energy.
Your whole body unified.
Come back to the awareness of your breath.
The natural breath.
Inhaling and exhaling effortlessly.
Bring attention to the middle of the soles of the feet.
Imagine pulling your breath up the bones in your legs.
To your navel.
Your heart.
Throat.
Third eye.
Crown of head.
Now back down the body.
Third eye.
Throat.
Heart.
Navel.
Legs.
Feet.
Continue to imagine your breath passing through all these points.
For several more breaths.
From the soles of the feet.
To the top of the head.
The whole body breath.
The breath of current of energy.
The whole body breathing.
The breath moving up and down the body effortlessly.
Letting go of the breath now.
Sensing the body.
Cultivate a felt sense of the body as hot.
Heat throughout the whole body.
The body very warm.
A feeling of warmth coming over the entire body.
Now shifting into imagining the sensation of coolness in the whole body.
The whole body is cold.
The skin is cold.
Almost shivering.
A felt sense of the body cold.
And back to warm.
Heat.
The body so warm it's steaming.
Feel the body as hot.
And experiencing the body as being cold.
The whole body chilled.
Very cold.
Now add back in that feeling of heat in the body.
Feeling the body hot and cold simultaneously.
Hot and cold at the same time.
Allowing the sensing of temperature to dissolve.
Resting back here.
A felt sense of simply being.
The body held.
The body grounded.
Resting in pure awareness.
Resting here in this pure knowing.
Of your enoughness.
You are a radiant being.
Vibrating.
Pure love.
And that is enough.
Feeling into the infinite energy space of your own heart.
Welcome any and all visions behind the eyelids.
Resting here as the witness.
Resting here.
Resting.
In this sweet place of pure awareness.
Invite your intention or sankalpa to come back to mind.
I am enough just as I am.
Repeating whatever intention you chose.
Three more times.
Simply resting.
And now in your own time.
Begin to move the body.
Take some deeper breath.
Relax.
Returning from this sweet space of meditation.
And divine connection.
Moving your fingers.
Your toes.
Coming to rest on your side.
Feel a long slow deep breath.
In through the nose.
Softly release it.
Taking all the time.
That you want.
To return fully to you.
To return fully.
To the waking state.
Wishing you all the very best.
Namaste.
