Welcome dear one to the practice of yoga nidra.
My name is Kumari and I'll be your guide.
Yoga nidra is a wonderful way to create deep rest and nourishment and a sense of renewal.
Take your time now to settle yourself into a position of deep comfort using pillows and blankets to feel supremely supported and help.
You might consider covering your eyes to help the process of going inward.
Let the body feel both rooted and free.
Make any other adjustments now that would help you feel even 2% more comfortable.
Begin to sense the backside of the body,
The back of the head,
The shoulder blade,
The hips and buttocks,
The backs of the legs and the heels,
The whole backside of the body supported and held.
And now could you sense the front side of the body,
Your face,
Chest,
Abdomen,
The hips and pelvis area,
The fronts of your legs and feet.
The whole front side of the body spacious.
And now sensing the whole body as one.
The whole body still and receptive to deep nourishing rest.
Take a slow inhale through the nose and an unhurried exhale through the mouth.
Again,
Inhaling gently,
Exhale completely.
And now we'll welcome Brahmari Pranayama with a buzzing bee breath.
This is a humming exhale with your mouth closed.
Let's try it together.
Inhale.
Again.
In the buzzing breath,
Just like bees buzzing around the first flowers of spring.
Let's do that three more times and really sense that you're letting go and grounding down towards the earth.
Breathe in.
And in this sweet space of peace,
Remember that spring is not a sudden moment.
It's a passage from depth into direction,
From stillness into subtle movement,
From stored potential into rising life.
Allow yourself to rest here in this space where we're open and receptive to allowing growth.
Growth.
Rooted below,
Rising above.
In this practice,
We'll plant a quiet seed,
Our sankalpa or intention.
This isn't a goal or a striving.
It's a gentle truth already living within you.
Choose an intention that feels warm in your chest and resonates with your whole being.
Here are a few examples.
I am blooming in my own time,
Or I embrace change and grow with ease.
You could use either of these or take a moment to cultivate a short,
Positive,
Present tense statement that reflects your inner truth.
And now,
Repeat your special sankalpa three times,
Trusting that this planted seed will flourish and grow within your subconscious.
Next on our journey is the rotation of consciousness around the body.
Follow my voice as I guide you to the different places on your body and allow your awareness to rest there.
Beginning at the soles of the feet,
Sensing the heels,
The arches,
The balls of the feet,
And all 10 toes.
Sense both feet now.
Sense the knees and the hip joints.
Might you sense the insides of the legs and the backs of the knees.
Allow awareness to rest in the palms.
All 10 fingers now.
The palms and fingers alive with subtle sensation.
All 10 fingers now.
Sense the wrists,
The insides of the elbows,
The shoulders,
Aware of the shoulder blades,
The right side of the torso,
The left side of the torso,
The navel,
The heart center,
Inside the throat,
The jaw.
Sense the surface of the tongue and the right side of the tongue,
The left side of the tongue,
Your lips,
Cheekbones,
The nostrils,
Temples,
Ears,
Both eyes,
The center of the forehead,
The top of the head.
Sensing the whole head now and the whole body.
Imagining your tendons,
Ligaments,
And your whole web of fascia.
Sensing the body as one radiant vessel of life force energy.
Welcome the awareness of your already happening breath.
Imagine the breath lifting up and filling your whole head.
And then exhaling,
Cascading down the body.
Inhaling the breath up the legs,
Up the body,
To the crown.
And exhaling the breath down through the body to the toes.
Breathing the breath up and down the body.
Breathing the breath up and down the body effortlessly.
Breathing the breath flowing like a soft,
Warm breeze up and down the body.
Release the attention on the breathing and bring your awareness back to the whole body.
Could you begin to sense the body as heavy?
Feel the weight of your bones,
Your muscles.
Your skin.
Sensing the pull of gravity.
Deep,
Downward,
Settling.
Feel the body as heavy and rooted.
Now shift to sense the body as light.
Imagine the body as buoyant,
Spacious between the ribs,
Effortless through the spine.
The body light.
Could you sense the body as light?
Sense heaviness and lightness simultaneously.
Rooted below,
Rising above.
Now bring awareness to temperature.
Sense a gentle coolness in the body like early morning air.
Fresh,
Crisp,
And clear.
And now a felt sense of subtle warmth in the body like soft sunlight touching the skin.
A gentle warmth spreading through the whole chest.
Feel cool and warm at the same time.
Sensing the breath as effortless.
The body resting.
Energy flowing.
Shift awareness to the space behind closed eyelids.
Notice the darkness here.
And now,
Without effort,
Imagine the faintest morning light.
Soft,
Golden,
As though dawn is arriving behind the eyes.
The light is within.
Now,
Might you imagine a seed beneath the earth within the soil.
A seed about to sprout.
See it gently vibrating.
And now bring to mind the light.
A fresh baby sprout of green with two leaves reaching for the sun.
Imagine that tiny sprout has now grown into a strong tree.
Take your inner gaze inside the earth.
See the tree roots reaching in all directions deeper and deeper into the earth.
And now see on the branches of the tree an array of beautiful pink flowers.
Hear the bees softly buzzing for fresh nectar.
Sensing a gentle breeze moving through these branches.
See the subtle movement of leaves,
A quiet swaying.
Effortless motion responding to invisible currents.
See the brilliant blue sky in the movie of the mind.
Tiny,
Puffy clouds floating by.
And now imagine yourself lying in the fresh green grass below the sky,
Below the tree.
Feel the warmth of the earth beneath you.
Solid,
Grounded.
Release all imagery to notice the simple hum of being alive.
Breath moving through the body.
Energy flowing,
Body resting.
A sense of quiet joy,
Peaceful aliveness.
Rooted to the stability of the earth.
Open and receptive to the vastness of the cosmos.
Resting back here as pure presence.
One with all that you are and all that is.
Deeply resting.
One with your innate true radiance.
And in this space of stillness and connection to your divine nature,
Repeat your special sankalpa three more times.
Return to the awareness of your breath.
Begin to gently deepen the breath.
Feel your entire body filling with breath.
A sense of the chest expanding upward.
And the back of the body releasing to the earth.
Sensing the whole body again.
Sides of the ribs,
Inner legs,
And the whole spine.
Begin to make small little movements with the fingers and the toes.
The wrists and the ankle.
Moving your head from side to side.
Stretching and moving.
Slowly awakening from your deep rest practice.
As you're ready,
Start to change your position.
Opening your eyes.
Inhaling together.
Exhaling together.
And now rising to a C.
Inhaling,
Noticing the upward movement.
Exhaling,
Feeling rooted.
Again,
Breathing in,
Expanding.
Exhaling,
Releasing.
You are rooted and you are rising into the fullness of all that you are.
Wishing you all the best.
Namaste.
