Yoga Nidra is such a supportive practice to help you release stress and tension from your body.
Or maybe you didn't sleep very well last night and you need to catch up on rest.
Or maybe you want to fall asleep before bed tonight.
All of these are great scenarios for Yoga Nidra.
If we never met,
My name is Kumari Skye,
And I will.
.
.
Just give you one more little thought about getting cozy,
Your body temperature will kind of drop.
So maybe a blanket or some extra clothes.
I like covering my eyes,
Whether it's a scarf or eye pillow,
Whatever you have.
If you've never tried it,
Maybe give it a try.
Let's begin.
This is the yogic sleep.
And it's effortless.
You're just letting your body completely let go.
And that's why being comfortable is so important.
Making any final adjustments to help you be even 5% more comfortable.
And actually,
Final isn't quite the right word.
Because you can absolutely readjust during the practice.
Just feeling your place in wherever you are,
With your room or wherever you're practicing.
This truly is a practice.
It's practice to let go and to stillness,
To take a break,
To stop what we're doing.
But it's a very beneficial practice,
Isn't it?
Self-care.
I believe this is how we truly operate best in this life experience.
When we're conscious of who we are and.
.
.
What we do to maintain our peace here on this planet.
Back to the body.
Just a sense of the body at ease.
Or a trust that the body will lean into ease.
Feeling your feet and your toe.
Maybe the heel.
On the floor,
On the surface you're resting on.
Notice how the backside of the body is held,
Whether it's props,
A bed,
Couch.
Observe how your hands and arms are at ease.
Those hard working hands.
Allowed to soften now.
The whole head,
Cradle.
It's as if the brain is going offline here.
In fact,
The whole physical body can rest now.
And it's going offline actually is optimal functioning.
Trust in your body's ability as you let go.
And be present.
And receive this guidance.
That aim is to take you into a deep state of rest.
In a relatively short amount of time.
Take a breath in.
Exhaling.
Try in through the nose and out through the mouth.
We'll welcome a mantra into the practice this evening.
We'll use it with the breath.
It's so.
.
.
Hum.
So in the mind,
As you inhale,
Say so.
And as you exhale,
Say hum.
Essentially stating,
I am that.
That is the universe.
I am one with all,
So hum.
A vibrationally perfect place to focus.
As we go deeper and deeper into the space of our true nature.
So,
Hum a few more times.
Now can you imagine circling your body in a ribbon of white light?
Could you see in the mind's eye?
Flowing,
Shimmering ribbon of white light.
Almost cocooning you moving around the body.
And then coming to rest attention at the space of the heart.
Acknowledging the heart chakra.
Your seed of love,
Compassion,
And inner knowing.
And it's here that.
.
.
We call in our Sankopas.
And if you're not currently working with a Sankalpa,
You could try this one.
I am at ease and peace.
And at ease and peace,
Or you could come up with your own for this practice.
You Once you feel like you've connected with your special intention,
Repeat it back to yourself silently three times.
It's powerful to plant the seed of intention in this quiet mind.
Now we'll move around the body.
And you place your attention in each area I mention.
Think of this like mental acupuncture.
Where attention goes,
Energy flows.
So this is like.
.
.
Helper and releasing any physical tension in the body.
Also giving the mind a place to focus.
Picking you into those slower brainwave states.
Beginning inside the mouth.
Sensing the surface of the tongue.
The space beneath the tongue.
Now the roof of the mouth.
The upper gums and teeth ever so subtly tingling.
And the lower gums and teeth.
Experience the inside of the mouth.
Tingling to the left.
The nostril.
Right cheekbone.
Left cheekbone.
To the orb of the right eye.
The right eyelid,
Even the lashes.
The orb of the left eye.
The eye lid.
In the lashing.
Both eyes together.
Can you sense the right temple?
The left temple.
The right ear.
Even a sense of the ear canal.
And the left ear.
In the air canal.
And now both ears.
Both ears.
Both eyebrow.
The whole forehand.
Isolate awareness into the right side of the face.
And now the left side of the face.
The whole face the sense of the scalp.
The crown of the head.
The back of the head.
The back of the neck,
The front of the neck.
The right collarbone.
Shoulder,
The right armpit.
The right shoulder blade.
Left shoulder blade.
Left armpit.
Left shoulder.
Left collarbone.
Sense of both collarbones together now.
And both shoulders.
The right elbow.
Left elbow.
Right rest.
Left rest.
And now a sense of the palm of the right hand.
And all five fingers,
Starting with the thumb,
One,
Two,
Three,
Four,
Five.
The top of the hand.
Sense and feel the whole right hand.
The whole right hand.
Now move attention to the left palm.
The left palm.
And all five fingers,
Starting with the thumb,
One,
Two,
Three,
Four,
Five.
Top of the hewn.
Both hands together.
A sense of all tend to fingertips.
All 10 fingertips.
And a sense of the space in between the fingers.
Both arms.
The whole upper back.
The expanse of the chest.
The back of the ribcage.
Front of the ribcage.
Blower bar.
The abdomen.
The right hair.
Who left him.
Both hips together.
A clue?
Back of the knee.
Front of the knee.
Right ankle.
Left ankle.
Right sole of foot.
Sensing a subtle warmth in the sole of the right foot.
And all five toes,
Starting with the big toe,
One,
Two,
Three,
Four,
Five.
The whole right foot.
A whole right foot to the left foot.
The left foot.
The sole of the left foot.
Soul of the left foot,
Subtle warmth.
And now all five toes,
Starting with the big toe.
One,
Two,
Three,
Four,
And five.
Now the entire left foot,
Sensing it.
Now sensing and feeling both feet together.
Both legs.
The whole backside of the body.
And sensing the whole back side of the body.
To the whole front side of the body.
The front side of the body fills your awareness.
The front side of the body.
Can you sense the right side of the body as separate?
The right side of the body fills your attention.
And now the left side.
Isolating the left side in your mind.
And moving into a sense of the entire body.
The whole body radiant.
The whole body shimmering with life force energy.
Your whole body.
Deeply resting.
Feel the breath flowing effortlessly in the body.
The breath flowing in the body.
Really feel the breath at the nostril.
The breath moving in and out of the nostrils.
Practicing psychic,
Ultimate nostril breathing.
You'll just imagine you could separate the flow of the breath in each nostril.
So imagine simply inhaling through the left side.
And then out the right.
Imagine inhaling through the right.
And out to the left.
Inhale out.
Exhale,
Right hip.
Inhale,
Right.
Exhale out.
Keep going.
Just imagining.
The flow of this breath.
Keep the jaw relaxed.
Breathing.
And now this next time you exhale through the left nostril energetically.
Feel your breath happening at both nostrils.
Both nostrils.
This time,
Imagining that just the left lung is filling and emptying.
Just the left lung.
As if you could isolate breathing only in and out of the left lung.
Now imagine just the left nostril and lung.
Returning to feeling both nostrils breathing.
Both nostrils breathing.
Now a sense of just the right lung breathing.
Just the right lung filling and emptying.
Now the right nostril and the right lung.
Right nostril,
Right lung.
The sense of them energetically filling and emptying.
Along with the physical feeling.
I love you.
I love you.
And return to the feeling of the breath at the nostril.
And the feeling of the breath filling and emptying both lungs.
Deeply connected to the pranic energy in the body.
Feeling the whole body subtly vibrating.
Life force energy pulsating.
Shimmering vessel of light.
Sensing opposite.
Could you imagine being in the brightest,
Sunniest day?
As if you were standing in front of a glacier,
The light reflecting so brightly,
Sunglasses don't even help,
Seeing in the mind's eye this bright,
Bright light.
And now moving to the opposite.
Pitch black darkness.
Imagine you're in a dark,
Dark room,
A theater.
With zero light.
It's dark,
Pitch black.
I see only darkness.
Return to brightness.
Light's so bright,
It's getting uncomfortable.
Really,
Really bright.
Return to you darkness.
The darkest room ever.
I can see zero,
Nothing.
Completely pitch black.
Now can you experience the brightness and the darkness?
Simultaneously.
Simultaneously the brightness and the darkness.
Brightness and darkness at the same time.
Letting go of the brightness.
Resting.
END this perfect,
Cozy,
Soothing warmth of.
Darkness.
The body resting Allow the movie of the mind to display.
These flash images.
A key resting on a soft cushion.
An open doorway with gentle light shining through.
A feather drifting down.
Through the air floating.
A tall,
Tall tree.
Thick bar.
And a full canopy of leaves.
Small blue bow.
Floating unistill light.
A single person in a blue boat.
Floating on a still lake.
A figure resting beneath.
The vast expanse of a tree.
Resting back on the trunk.
A glowing stone.
Resting in the middle of a stone circle.
A candle flickering.
Wax dripping down the candle.
A window showing a sky full of clouds.
Clouds.
And sky through the window.
A clock with no hand.
And the sound of ticking.
The rhythmic sound of ticking.
The sound of your own heart beating.
The sound of your own heart.
Beating.
The body cocoons.
In a nest of shimmering white light.
Safe in hell.
Say and how.
Nicocoon.
Of white,
Shimmery,
Healing light.
You are the light.
You are pure consciousness.
Oneness with the vastness of all that is.
Basking in this abundance Wow.
You.
All right.
I loved him.
Resting back resting trillions of cells.
Rustic.
Planting the seed of the Sankhopa again.
Feeling it everywhere and repeating three more times this sacred intention of the heart.
What you desire is dominant.
Trust and know.
Everything is coming.
Now coming back from this yoga nidra journey.
By returning to the sensation of the breath.
Healing the breath at the nostrils.
Breathe.
And breathe a little deeper.
Take time to notice the lungs expanding inside the ribcage.
Feel the breath expanding.
In the lower abdomen.
Feel the belly button ever so gently.
Rising and falling.
Sense the body as a vessel of breath.
Every cell,
Enliven.
As if the whole body were breathing.
To tell our attention moving to the toes.
Move around the toes.
And brushing the thumb tips along each finger.
Opening and closing the hands.
Take your own sweet time to re-emerge.
From this state of rest.
You might start to circle the ankles and the wrists.
Or nod the head from side to side.
Perhaps this is where you decide to drift off into.
Your good night of sleep.
But if you're moving on with your day or evening,
You could do a little stretching with the arms and the legs.
Start to relax.
Return to the awareness of the space you are in.
Noticing if there's any sounds.
Rolling to your side or changing your position.
And really taking as much time as you can.
To exit this beautiful practice.
