Hello and welcome to your yoga nidra practice.
My name is Kumari and I'll be your guide.
This yoga nidra has been created specifically for drifting off into a deep,
Nourishing night of sleep.
So take the time now to feather your nest just a little bit more,
Ensuring that your head and neck feel very supported,
That your lower back feels comfortable,
The legs and the arms resting comfortably and at ease,
Perhaps cozied up under some cozy blanket,
Perhaps covering the eyes,
Settling in.
Yoga nidra is such a powerful practice when it comes to sleep.
Whether you're using this to help you fall asleep or stay asleep,
It has a way to help reset the circadian rhythm through the practice.
We drop down into the slowest brainwave states,
Much like sleep,
Through the systematic techniques of the yoga nidra practice.
Remember,
It's effortless.
There's nothing you need to do except listen to my voice as I guide you into that sweet,
Sweet space of stillness and complete surrender.
Since this yoga nidra is specifically for sleep,
I won't be bringing you back out at the end and I'll let the music play a little bit longer than normal,
Lulling you into deep breath.
So let's just take some time to listen for different sounds in your environment.
Just moving from sound to sound,
Simply as the observer.
Now see in your mind's eyes,
So through closed eyes,
The ceiling.
And then see in the mind's eye,
The floor.
And then every wall,
Door,
Window in the space you're in.
And think of one thing in the room that you know for sure is there.
And just see that in your mind.
And now take your attention to the back side of your body.
And now the front side.
And just a felt sense of your whole body here,
Welcoming this stillness.
Your body knows that stillness and rest is medicine.
Healing into that.
Shifting attention to the breath sensation at the nostrils.
And you sense that the breath flows up in through the sinuses and soothes the mind.
Imagine that the energy of your breath wraps around the energy that is the mind.
Taking away anything that no longer serves you through each exhale.
Maybe even feeling the cool air soothe the whole head.
And slowly guide your awareness to the palms of your hands.
Healing for warmth here.
Or even some subtle tingliness.
And we're going to start to breathe to a count.
But at the same time,
We'll open and close the hands.
So for our inhale,
We'll count to four and open the hands.
And for our exhales,
We'll count four as we close the hands.
But first we'll take a nice deep breath in.
Softly sighing it out.
And then another one just like that.
Letting the day go.
Now focus comes back to the palms and the fingers.
Softly close the hands and we'll begin.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Keep going on your own.
Now upon your next exhale,
Releasing the count and the movement.
Feeling the echo of the practice in the hands.
And the tension moves to the heart center.
Tune in to the movement here.
The movement of the breath.
And the subtle energy of the heartbeat.
Healing the space of the heart.
And planting this intention.
Saying in your mind,
Three times,
I allow myself to rest deeply.
And so it is.
Journeying deeper into this rest with the rotation of consciousness.
Here's where we take a journey around the body.
You could think of it as mental acupuncture.
Seeing,
Feeling,
And sensing each part of the body.
A very welcome sensation on the surface of the tongue.
And the right side of the tongue.
And the left side of the tongue.
The whole tongue.
And the roof of the mouth.
And the teeth and gums.
A sense of the whole mouth subtly tingling.
And you sense the lower lip.
And now the upper lip.
Both nostril.
And the ridge of the nose.
The third eye.
And the center of the forehead.
To the right ear.
Awareness of all its folds and valleys.
The eardrum.
The earlobe.
And the whole right ear.
And the right temple.
Cheekbone.
Eye.
And eyebrow.
A sense of the whole right side of the face.
And the center of the forehead.
To the left ear.
All its folds and valleys.
The eardrum.
The earlobe.
The whole left ear.
Left temple.
Cheekbone.
Eyebrow.
Sensing and feeling both eyes at the same time now.
Both eyes.
Now the whole left side of the face.
The whole face.
The very top of the head.
The whole scalp.
The whole skull.
Imagine you could feel the brain inside of the skull.
The center of the throat.
The hollow of the throat where the collarbones meet.
The right collarbone.
The left collarbone.
Right shoulder.
Left shoulder.
Both shoulders together.
Right elbow.
Left elbow.
Both elbows.
Right wrist.
Left wrist.
Both together.
And the whole right hand.
Feeling the finger.
The palm.
The top of the hand.
And the whole right hand.
And the left hand.
All the fingers.
The palm.
The top of the hand.
And the whole left hand.
Feeling both hands and all ten fingers tingling with sensation.
Now sensing and feeling both arms.
Both arms and hands.
The center of the chest.
The whole ribcage.
The back.
The side.
The front.
The solar plexus.
The navel.
The right hip.
Left hip.
Both hips together.
Right knee.
Left knee.
Both knees.
Right ankle.
Left ankle.
The whole right foot.
Feeling the whole right foot.
And the whole left foot.
The whole left foot.
Both feet together now.
Both feet.
All ten toes.
Both legs.
The whole lower half of the body as one.
The whole upper half of the body as one.
The whole head.
Imagining the whole right half of the body.
Feeling.
Sensing.
The whole right half of the body.
Now the whole left half of the body.
Sensing.
Feeling.
The left half of the body.
The whole body as one.
The whole body as one.
Radiant feel of life force energy.
Sensing the whole body.
Resting deeply.
Tune into the breath already happening.
Feeling the rise and fall of the breath.
Can you imagine breathing the breath all the way to the top of the head?
And then exhaling down the whole body to the toes.
Inhaling from the toes all the way up the body to the top of the head again.
And then a breath down through the whole body.
Breathing like this.
Washing the body with the energy of the breath.
Breathing with the whole body.
Now can you come back to you focus at the center of your chest.
Feeling the breath happening at the center of the chest.
Counting backwards.
10 to 1.
Inhaling 10.
Exhaling 10.
Inhale 9.
Exhale 9.
Going all the way down to 1.
If you lose your place,
Just come back to 10.
Now wherever you are,
Let go of this counting.
Allow awareness to saturate your whole body.
Starting to feel the body as heavy.
Weighted down.
Your arms and legs heavy.
Feeling the body heavy.
Gently cultivating a sense of the body getting lighter with each inhale.
The body getting lighter with each inhale.
Buoyant like a balloon.
Body light and airy.
Weightless.
Come back now with each exhale to a sense of the body feeling very heavy.
Very heavy and weighted down.
Back to light.
Each inhale lightening.
Body floating and buoyant.
Now a sense of both light and heavy simultaneously.
Body light and heavy at the same time.
Feeling the whole body shimmering with this crystalline white light.
Into the arms of the whole universe.
Deeply resting.
It's safe to let go now.
Namaste.
