Hello,
I'm Kumari and I'll be your guide for this Yoga Nidra for sleep.
Take your time now to get all cozy and comfy,
Perhaps supporting under the knees,
Making sure the head feels held and supported,
Maybe even covering your eyes with a soft scarf or an eye mask,
Doing whatever you need to do to drift off when the recording ends.
I won't be bringing you out of this Yoga Nidra since it's for sleep,
But I will let the music play for a little longer at the end.
This state of Yoga Nidra cultivates tissue regeneration,
Brain repair,
And healing of the body and all of its layers.
It's so wonderful as a tool to help you not only fall asleep,
But stay asleep,
And it really promotes bringing back into balance the circadian rhythms.
I trust now that you are all comfy and cozy,
So we'll begin.
Just start to notice the sensation of your body on your bed.
Feel the weight of your body.
Notice all the places that your blankets are touching you.
Notice the air on any exposed skin.
The sense of just resting back and being held.
Melting down onto the surface.
Sensing the whole backside of your body now.
And the whole front side.
And now a feeling of your breath inside your body.
Starting to tune into exactly where your body moves as you breathe.
Feeling the movement of the breath in the belly,
In the ribcage,
The chest.
Just following the breath of your effortless inhales and exhales.
And your breath becoming a sort of meditation.
Now we'll start to breathe to a count.
Inhaling for three,
And exhaling for five.
I'll take you through the first few rounds,
And then I'm going to just let you breathe here for a moment or two.
These nice long exhales welcome in a sense of deep relaxation and nervous system regulation.
Ready?
Inhale,
One,
Two,
Three.
Exhale,
One,
Two,
Three,
Four,
Five.
Inhale,
One,
Two,
Three.
Exhale,
One,
Two,
Three,
Four,
Five.
Keep going at your own pace.
Feeling free to take a breather between each set if that feels more nourishing to you.
Now upon your next exhale,
Just let your breath return to its own natural pace.
Allowing your awareness to spread into your whole body.
Allow your awareness to sit at the center of your chest,
Your energetic heart center.
Connecting with your own heart.
If you're working with a sankalpa,
You could call it in here and now.
Or you might use this sankalpa.
I rest deeply now to nourish my body,
Mind,
And spirit.
Repeat your sankalpa three times in your mind.
And now we'll move into the rotation of consciousness around the body.
Follow my voice as I take you on a journey around your body to welcome in even more letting go,
Even more relaxation on every level of your being.
Beginning with the right hand thumb.
Sensing your right thumb.
Now the first finger,
Second,
Third,
And the small finger.
The palm of the hand,
Top of the hand,
The whole right hand,
The wrist,
Forearm,
Elbow,
Upper arm,
And shoulder.
Sensing and feeling your whole right arm and hand now.
Become aware of the right armpit,
The right collarbone,
And now the right side of your chest,
The right half of your abdomen and waist,
The right hip,
Thigh,
Knee,
Lower leg,
Ankle,
The toes on the right foot,
The big toe,
Second toe,
Third,
Fourth,
And fifth.
Come to sense the sole of your right foot.
And now a sense of the whole right foot.
And now the whole right leg,
The whole right side of your body.
Sensing the whole right half of your body.
Allow your awareness to drift to your left hand thumb.
And now the first finger,
Second,
Third,
And the small finger.
The palm of the hand,
The top of the hand.
Sense the whole left hand now.
Wrist,
Forearm,
Elbow,
Upper arm,
And shoulder.
Become aware of your whole left arm and hand as one.
And now the left armpit,
The left side of the chest,
The left half of the abdomen and waist,
Left hip,
Thigh,
Knee,
Lower leg,
Ankle.
And now sensing all five toes,
The big toe,
Second toe,
Third,
Fourth,
Fifth,
And the sole of the left foot.
And now a sense of the entire left foot and the whole left leg,
The whole left side of your body,
The whole left side of your body.
Allow your awareness to drift to the center of the chest,
To the solar plexus,
Navel,
Tailbone,
Sacrum,
Lower back,
The upper back,
The back of your head,
Top of your head,
Center of the forehead,
The point between the eyebrows,
The whole right eye,
Whole left eye,
Both eyes,
Right ear,
Left ear,
Your nose.
Sensing the nostrils and the breath flowing.
Upper lip,
Lower lip,
Your gums and teeth,
The tongue,
The roof of the mouth,
Your whole mouth,
Your whole head,
Your whole body.
Sensing your whole body here.
Whole body resting deeply.
And start to become aware of the breath that flows effortlessly.
Feeling the rise and fall of your natural breathing pattern.
Breathing and counting from 10 to 1.
Inhale 10,
Exhale 10,
Inhale 9,
Exhale 9,
All the way down to 1.
Allowing the awareness on the breath to dissolve now.
Back into the awareness of the whole body.
Sensing and feeling your whole body here.
Deeply resting.
Place all of your attention into the right palm.
Sensing and feeling the subtle energy in the right hand and palm.
And now place that same awareness into the left palm and hand.
And now back to the right palm and finger.
And now back to the left palm and finger.
And now both palms and fingers.
And now back to the sensation of your body resting.
Feeling the back of the head,
The arms and the hands,
The whole back,
The buttocks,
Legs,
Heels.
Sensing your body as heavy.
Sinking down into the surface.
Relax.
At ease.
Deep,
Deep peace.
Sweet surrender.
Deep,
Deep rest.
Relax.
Falling back your sankalpa now.
I rest deeply now to nourish my body,
Mind and spirit.
Repeating 3 more times.
All the edges blurring.
Whole body letting go.
