Hello and welcome to this nice and short quick recharge power nap mini yoga nidra.
I'm Kumari and I'll be your guide.
So just take a time here now to make sure that you're comfortable.
Your head feels supported.
Your legs are supported.
Maybe you're even doing this in a seated position and if you can cover your eyes.
Good.
Let's start to really feel the body.
Feel the weight and density of your body.
The weight of your head,
Your arms,
Your hands,
Your legs and feet.
It's your whole body responding to stillness now.
Starting to follow the breath as it moves in and out.
Just connecting with your natural breathing pattern.
Now we'll do a breathing practice called the physiological side.
This will really help bring your parasympathetic nervous system online quickly.
If you haven't practiced this before,
It's two sips of air through the nose.
It's like this and a nice long exhale through the mouth.
You might even pretend you're blowing out a straw.
Let's do a few rounds together.
Ready?
Two more.
Just feeling your body and mind and how they've already slowed down from this few minutes of conscious relaxation.
Next we'll move in a journey around the body.
Simply place your awareness on each area I mention.
We're starting on the inside of the mouth,
Sensing your tongue,
The roof of your mouth,
The floor of your mouth,
Your gums and teeth.
Sensing the inside of your mouth.
And now your lips,
Your nose,
Right eye,
Left eye.
Now both eyes.
Both eyes closed and held.
Sensing your ears,
Your forehead,
The very top of your head.
Let that awareness expand into your entire scalp.
And now sensing the inside of your throat and the base of your neck,
Your right shoulder,
Left shoulder,
Both shoulders,
Right elbow,
Left elbow,
Both elbows,
Right wrist,
Left wrist,
Both wrists.
And now the palms of both of your hands simultaneously.
Sensing your palms and all ten fingers.
Both hands fill your awareness.
Both arms and awareness of both of your arms and hands to the center of your chest,
Your navel,
Your pelvis,
Right hip,
Left hip,
Both hips,
Your right knee,
Left knee,
Both knees,
Right ankle,
Left ankle.
Now both ankles and the soles of your feet.
Awareness fills the soles of your feet into all ten toes.
And now both feet,
Both legs.
Let your awareness spread into the whole front side of your body,
The whole front side of your body.
And now the whole backside of your body,
The whole backside of your body.
Sense now the right half of your body,
The left half of your body,
Your whole body,
Your whole body,
The field of shimmering energy.
Sensing and feeling your whole body as one.
Returning to the awareness of your breath.
Feel the breath rising and falling.
Your natural breath drawing you in more.
Begin to imagine that you could breathe your breath all the way to the crown of your head.
And then exhale your breath from the crown of your head through your whole body to your toes.
And then inhale from your toes through your whole body back to the crown of your head.
And again,
Exhaling through your whole body.
Continue to breathe like this.
A felt sense of breathing with your whole body.
Your breath washing up and down your body.
Your breath alive with sensation.
And now letting go of focusing on the breath and coming back to this full body awareness.
One with this deep rest.
Resting as pure presence.
Whole body softened.
Relax.
At ease.
Resting.
Just allowing yourself to be here now.
Deep deep rest.
Sweet stillness and peace.
And now welcoming back the awareness of your breath.
And just basking in this sweet connection with yourself for another moment.
And now you might begin to deepen your breath.
Feeling how your body expands with each inhalation and softens back with each exhalation.
Now could you take two sips of air in and that nice long exhale out.
Two more times.
Begin to bring a little movement to your body by nodding the head from side to side.
Rushing the thumb tips against the other fingertip.
Wiggling the toes,
The ankles,
The wrist.
And now reaching overhead.
Doing a big stretch.
Arching the back.
Pointing the toe.
And releasing.
Rolling over to your side.
Becoming aware of the sounds in your space.
And opening your eyes as you're ready.
And moving on with your day or evening with a new sense of peace and balance.
Thank you for joining me.
I'm wishing you all the best.
Namaste.
