Hello,
And welcome to this quick yet deep yoga nidra practice.
My name is Kumari,
And I'm so happy you chose to do this for yourself today.
In this guided meditation,
Our focus is on planting the seed of realizing that the universe is awash in abundance.
And that includes more than just money.
It's good health,
Loving friends and family,
Nature,
And so many more things I think we could all think of.
So take a moment now to get yourself completely settled.
You can practice lying down or seated,
And just be sure that you're supporting yourself under the knees,
Behind the neck and head.
Just really getting yourself settled in such a way that you can completely let go for the next 15 minutes.
You might consider covering your eyes to block out any light.
And now we'll begin.
We'll begin with a breathing practice to help us calm the nervous system.
It's called the physiological sigh.
And it's two sips of air in through your nose like this,
And a nice long exhale through the mouth.
Think of it like you're blowing out through a straw.
We want to extend the exhale.
So we'll do three rounds together,
And we'll take some just natural breaths in between rounds.
Ready?
Inhale.
Exhale.
Again.
And now one more round.
And just noticing how your body's feeling.
Maybe noticing that your mind already feels a little more relaxed and calm.
And just bringing your awareness to the lower half of your body.
Feeling into the weight of the hips and buttocks.
Your legs and feet.
Now draw your attention to your back,
Your shoulder blades,
Shoulders,
Your arms and hands.
Feeling so heavy.
And sensing the weight of your head supported on the surface it's resting on.
Just sensing how your body is powering down.
Seeing the gentle ebb and flow of your natural breath.
And simply resting here.
Seeing in this space of peace and calm that you are cultivating yourself.
So I'd like to invite you to use this sankalpa today.
Remember a sankalpa is like an intention.
And from this calm,
Relaxed space that we're in,
We're directly speaking to the subconscious mind.
Go ahead and repeat after me in your mind this statement.
I am one with the infinite abundance of the universe.
I am one with the infinite abundance of the universe.
I am one with the infinite abundance of the universe.
Breathing that in deeply.
Next on our journey,
We'll go through a rotation of consciousness.
So bring your attention to the areas in your body that I mentioned.
We're going to begin with the inside of the mouth,
The tongue,
The insides of the cheeks,
The mouth,
The gums and teeth.
And sensing your whole mouth alive with sensation.
To the lips and the nose and nostrils.
Sensing your natural breath flow in and out of your nostrils.
To your eyes.
The eyes relaxed back down to the center of the forehead.
Now the whole scalp,
Sensing your whole scalp.
And both ears simultaneously.
To the neck and throat.
The collarbones.
Shoulders.
Elbows.
And wrists.
To the palms of your hands.
Sensing a subtle warmth in the palms of the hands.
And all ten fingers.
And the spaces in between the fingers.
The tops of the hands.
And now both hands simultaneously.
And both arms simultaneously.
Sensing and feeling both hands and both arms.
To the center of the chest.
To the navel.
Both hips.
Knees.
Ankles.
To the soles of the feet.
Sending your attention to the soles of the feet.
And all ten toes.
And the little spaces between the toes.
And now could you sense both your feet simultaneously.
And both legs.
Both feet and both legs at the same time.
Now send your awareness to your tailbone,
Sacrum area.
And all the way up the spine,
The lower part,
Middle part,
And upper part.
Awareness spreading into the shoulder blades.
And back to the crown of the head.
Sensing the very top of your head.
And now could you sense your whole body filled with this subtle shimmering energy.
Your whole body as one radiant field of energy.
Resting and breathing in this place of pure stillness and connection to your true nature.
Floating.
Basking in this place of still calm.
And now we'll repeat the sankalpa three more times in this place of complete presence.
I am one with the infinite abundance of the universe.
I am one with the infinite abundance of the universe.
I am one with the infinite abundance of the universe.
Resting here.
Breathing in the truth of that statement.
You are aligned with all that you desire.
Resting here for just a few more moments.
And now bring your attention back to your breath.
Sensing the rise and fall of your breath.
And might you welcome some deeper breaths now as we gently come back from this practice of yoga nidra.
Opening the breath,
Feeling the breath in your whole body.
Breathing all the way down to the toes and giving them a little wiggle.
And breathing all the way to the fingertips and fingers and giving them a little wiggle.
Gently moving your body in any way that feels natural.
And in your own time,
Opening your eyes and moving on with your day or evening.
Thank you for practicing with me today.
Wishing you all the best.
Om Shanti Shanti Shanti.
Peace.
Peace.
Peace.
