Hello,
Hello,
Welcome to your deep rest practice.
I'm Kumari Skye,
Your guide.
You'll just need to get as comfortable as possible,
And I am going to guide you through some yoga nidra techniques that will help you feel completely at ease,
At peace,
And rested.
This is the perfect activity if you need a little afternoon noon rest slash pick me up.
It's also great any other time of day.
Alright,
So closing down your eyes.
I'm just making any other little adjustments for comfort.
If it is light in your space,
Daytime,
Maybe cover your eyes.
I think that feels good anytime,
Really.
Just arriving here.
And start to feel the rise and fall of your breath happening.
Take a bigger inhale now.
And let it go.
Imagine you're blowing your breath out of a straw.
Breathe in.
Expand awareness to your body.
Can you sense?
The weight.
The density of your body here.
Feel your hips.
You're loud.
Your heel.
Arm hand.
Welcoming this awareness of all the places your body is making contact with the surface beneath you.
Coming back to the breath We'll practice the Ujjayi pranayama on the exhale,
And this is simply like an ocean sound.
You're gonna squeeze the back of your throat ever so subtly.
Breathe in.
Your mouth stays shut on the exhale.
Three more exhales.
Imagine that sound washing over your whole body with each exhale.
Your breath returning to its own natural pace.
Now in this space of stillness.
Connection.
We'll call in our sankalpas.
And if you're not already working with a sankalpa from practice to practice,
You could create one now.
It's a sort of intention.
I trust in the unfolding of my life,
Or I am always supported are a few examples.
When you're ready,
Repeat your special sankoba three times in your mind.
Now we'll move into the rotation of consciousness.
Place your attention on each area of your body that I mentioned.
Or beginning with the right hand thumb.
The index finger.
Middle finger.
Ring finger.
Pinky.
Sense the palm.
And now the palm and all five fingers together.
Slowly move attention over to the left hand thumb.
The left thumb.
Index finger.
Middle finger.
Ring the finger.
And pinky.
A sense of all five fingers.
And the palm.
The palm and all the fingers at the same time.
And now coming back to sense the right.
Palm and fingers as well.
All of the fingers,
The palms alive with sensation.
The insides of the wreath.
The crease of the right elbow.
The crease of the left elbow.
Both inner elbows together.
The front of the right shoulder.
The front of the left shoulder.
And now both arms in hand.
Sense the inside of the arms and hands.
Now coming to sense the full shoulder,
The front.
The top,
The side.
In the bar.
Melting down to sense the shoulder blades.
The lower back.
The hips in butter.
The back of the right knee.
The back of the left knee.
The creases of both knees.
To the Achilles tendon in the right leg.
And now the laugh.
The sole of the right foot.
Can you sense the heel,
The inner arch,
The ball?
Now into all the toes,
Starting with the big toe.
One,
Two,
Three,
Four,
Five,
The sole of the foot and all the toe.
Shifting over to the sole of the left foot,
Coming to really sense the bottom of the heel.
The art.
The ball.
All five toes,
Beginning with the big toe.
One,
Two,
Three,
Four,
And five.
A sense of all of the toes,
The sole of the left foot.
And now the soles of both feet.
Sensing and feeling the soles of both feet.
And all of the toe.
And now an awareness of the backs of the legs.
The backs of the legs.
To the navel.
The solar plexus The center of the chest,
The heart center.
Now allow awareness to fill the whole chest up to the collarbones.
Me inside of the throne.
The base of the tongue.
Tip of the tongue.
Sense the fullness of the lip.
In the air,
Moving in and out of the nostrils.
Now a sense of the right eye.
And the left eye.
Both eyes together.
Expand awareness to sense both ears,
The right ear.
Left ear.
Both ears equally listening.
To the third eye center.
In the very crown of the head.
Crown of the head.
Awareness cascading down the whole body to the toe.
Sense of your entire body.
The entire body still.
How?
Billions of cells in harmony.
The sense of your own energy.
Feeling into the energy of the breath.
Prana.
Can you feel your breath at the nostrils again?
Again.
And breathing out.
Effortless.
Can you begin to imagine the breath as a wave moving up and down the body?
In harmony with each breath.
Sense,
Feel,
Or imagine this in any way that's resonant with you.
And now we'll begin to count this breath.
Backwards from ten until one.
Inhale.
10.
Exhale.
10.
Inhale,
Nine.
And then exhale,
Nine,
And keep going.
Now,
Wherever you are with accounting,
Just let that go.
But continue to follow your breath.
Sensing opposites every exhale.
Makes you start to feel very heavy.
Heavy exhale.
The whole body sinking down into the earth with every exhale.
Feel the body as heavy.
Weighted down by organs,
Blood,
Tissue,
The whole body heavy.
Return to the breathing.
And now with each inhale,
A felt sense of the body becoming lighter.
Her body is light.
With every inhale.
Buoyancy.
I felt sense.
Of the energy.
Of the body.
Buoyan floating.
Lifting up towards the sky.
A whole body day,
Day.
And floating.
Never die.
And floating.
Inviting back that sense of grounding and heaviness in the body.
Experiences this simultaneously.
Body as heavy and light.
Heavy and light at the same time.
You turn to an awareness of the breath at the nostril.
Body breathing.
Now sensing the right side of the body.
The right side of the body fills awareness.
Perhaps a bit more tingly or heavy.
Sense the separation between the left and right side.
The right side of the face.
The right side of your body,
Feeling awareness.
Drawing attention to the left side.
Like it's filling up the left side.
Left side of the body.
Filling with your own awareness.
Sense the left side as a bit heavier.
Unconnected with the right.
As if the right side has just fallen away.
Attention shimmering and filling the left side of the face.
And body.
And now as if awareness was melting back over into the right side.
Both sides filling equally.
Feeling slightly heavy.
And shimmery.
Whole body subtly vibrating.
Whole body.
Awareness witnessing the state of the body.
Body deeply resting.
Nothing to do.
Accept,
Allow.
This time.
Seeing a white light.
Circling the body.
A ribbon.
Of shimmering white light energy.
Wrapping this physical body.
Sir.
See?
You are allowed to keep resting back.
You are held here.
You can completely let go.
Completely let go.
Dissolving.
Deeply.
Rest.
Deep Blue Roses,
Baby.
Back now to your Sankopa.
Coming back from.
This deep space of nourishment.
Might you repeat this Sankalpa three more times?
Back to the breath.
You feel your breath deepening.
Can you feel your body expanding?
And if you're moving on with the rest of your day or evening.
Feel your body awakening.
Reach through the fingertips,
Stretching the palms and the fingers.
Deep breath in.
Exhale,
Draw the hands into the fists.
Moving.
You might reach through the toe.
Circling the wrist.
Circling the ankle.
Ever so lovingly and gently awakening your body and mind.
If you'd like to,
Take in a deep breath with me now.
Blowing it out your mouth.
Of one another.
Perhaps this is where some larger movements could feel good.
Squeezing the toes,
Squeezing a finger.
Really starting to stretch and move your whole body.
Maybe you can change your position now.
Just noticing how you are feeling.
Hmm.
Whatever's next for you,
I want you to know I am wishing you all the very best.
And until next time.
Namaste.
