Hello and welcome to the practice of Yoga Nidra.
I'm Kumari and thank you so much for choosing to join me today for this short and sweet Yoga Nidra practice.
Perfect if you need an adult timeout or a power nap or if you simply only have a few minutes.
Even just a few minutes of deep rest can create a powerful shift,
Helping the body release tension,
The mind clear,
And your whole system return to balance.
Think of this practice as a reset button,
Offering you peaceful,
Rejuvenating energy that carries into the rest of your day.
Now let yourself simply rest,
Knowing that this time is enough,
Creating the most comfortable little nest for yourself,
Whether that's in an upright position that's supported,
Lying on your yoga mat,
Or even on a bed.
Ensure that your whole body feels supported and warm.
Consider covering your eyes with a soft cloth or even an eye mask.
All of these steps will expedite your ability to let go here and receive this deeply nourishing practice.
And now start to notice the body as it's resting in whatever position or way you've chosen.
Notice the positioning of the arms,
The hand,
The legs,
And the feet.
Feel the weight of your head being supported,
Sensing how the whole body relaxes back.
And now notice your breathing.
Feel your breath moving in and out effortlessly through the nostrils.
And now take a long,
Slow,
Deep breath in,
With an equally long,
Slow exhale.
Again,
Long,
Slow,
Deep breath in.
And now we'll take three rounds of the 4-7-8 breath as a way to facilitate an even deeper sense of stillness.
We'll inhale for 4,
Hold for 7,
And exhale through pursed lips for 8.
Ready?
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8.
Next round,
Breathe in 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8.
One more time,
Inhale 2,
3,
4,
And hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8.
Feel how the body has been letting go,
Noticing the stillness and the ease in the body and mind.
And now,
Repeating this intention in your mind,
I am energized,
Clear,
And present.
Follow my voice as I guide you around the body.
Allow your attention to rest in each area I mention.
Beginning at the crown of the head,
The center of the forehead,
Right ear,
Left ear,
Third eye center,
Right eyebrow,
Right eye,
Left eyebrow,
Left eye.
The nostrils,
The lip,
The tongue,
The hollow of the throat,
Right collarbone,
Shoulder,
Elbow,
Wrist,
Thumb,
Index finger.
Middle finger,
Ring finger,
Pinky,
Palm,
The entire right hand and arm,
Left collarbone,
Shoulder,
Elbow,
Wrist,
Thumb,
Index finger.
Middle finger,
Ring finger,
Pinky,
Palm,
The entire left hand and arm,
Heart center,
Solar plexus,
Navel,
Right hip,
Knee,
Pinkie.
Big toe,
Second toe,
Third,
Fourth,
Fifth,
Sole of the foot,
Entire right foot and leg,
Left hip,
Knee,
Ankle,
Big toe.
Second toe,
Third,
Fourth,
Fifth,
Sole of the foot,
The whole left foot and leg.
Sensing the whole back side of the body,
The whole front side of the body,
The right half of the body,
Left half of the body,
The whole body as one.
Alive with sensation.
Tune into the breath.
Welcome the awareness of the natural rise and fall of your breath.
Feel the breath at the heart center.
And now breathe your breath from the heart center to the crown of the head.
And exhale from the crown of the head all the way down the body to the toes.
Inhale from the toes up the body to the crown.
Exhaling down the body again.
Continue to breathe like this.
Sensing,
Feeling,
Or imagining your breath moving up and down the body.
A wave of prana moving up and down the body.
And now with this next exhale release the practice.
Come back to the feeling of the stillness of the body.
Imagining,
Resting in a pool of warm still water.
Body floating.
Peaceful.
Body floating.
Simply resting.
Deeply resting.
And now could you come back to the sensation of breath once again.
Feel your body gently expand with a few bigger inhales.
Now starting to move the fingers,
The toes,
The wrist,
The head and neck.
Gently starting to stretch the arms and the legs.
Together taking a deep breath in and sighing it out.
As you're ready changing positions.
Taking your time to open your eyes.
Moving on to whatever's next with a peaceful energy.
Thank you so much for joining me.
Until next time.
Namaste.
