Hello dear one Thank you so much for Choosing to practice yoga nidra with me My name is Kumari sky and I am the relaxationist And I'm really looking forward to sharing this practice with you Yoga nidra often called yogic sleep Is a guided journey that invites your body into deep rest while your awareness remains gently awake It's a pathway inward a chance to soften tension quiet the mind and Reconnect with the spacious wisdom That already lives inside of you During this practice.
I'll be guiding you through layers of relaxation that help the nervous system down shift into a state of calm and repair Yoga nidra can support better sleep Reduce stress and anxiety It can help restore Energy and it also helps enhance clarity and intuition So with each step each segment of the practice you're simply invited to receive There's nothing to do in yoga nidra This is your opportunity to be effortless Take time now to find yourself in the most comfortable position You can create Whether that's laying on your bed Or Upright in a comfortable chair with your feet up on the couch wherever You want to be is Just right.
It really is worth the effort to Ensure your comfort You're warm and Your atmosphere to be nice and quiet Take Time to tuck in pillows or blankets under the knees Under your head Consider covering your eyes,
Even if it's dark there's something about using a cover on the eyes that really enhances this Experience of an inward journey You can always pause this recording and keep getting comfortable Otherwise,
Let's begin Let's go over this space of comfort and support You've chosen and created Take notice of how your head and neck are supported How your arms and hands are resting Tune in to the support beneath your legs and your feet The sense of the whole backside of the body Tuning into the pressure And the warm on the backside of the body Become aware of the face Would you consciously relax the jaw The Chi The eye Forehead Allow your beautiful expressions to soften now Your eyes Receiving a much-deserved,
Right?
Turning from outward To inward Slowing down Consciously transitioning From a state of waking and doing Into a state of Resting and just be Being here with the whole body You Might start to notice the air on any exposed skin With a feeling of your breath at the nostril Now move to seeking the feeling of your breath happening Inside your body You Might feel the subtle rise and fall of the breath at the abdomen Or sensing me working of the lungs inside the ribcage Might feel your breath in your nasal cavity Now adding a gentle With every exhale Jai breath Ever so gently squeezing the back of your throat On each exhale Now we'll welcome a breathing practice to join this Exhale We inhaling for four And then Exhaling for four and then the next breath five six And then finally we'll try to let that exhale last eight pounds Be sure that you continue to do that in jai exhale And don't worry if your breath doesn't last for the amount of time I'm counting for Just do your breath best to really feel your breath Fully being pressed out of the body Let's begin Inhale two three four exhale two three four inhale two three four jai exhale two three four five inhale two three four Exhale two three four five six inhale two three four exhale two three four five six seven inhale two three four exhale two three four five Six seven eight Breathe naturally Feeling how your body is so receptive to letting go Releasing relaxing And Now it's time to welcome a sankalpa or intention for the practice You could call in your primary sankalpa if you're working with them And if not take time now to Create an intention Something that you truly desire it's not a goal or something you're striving for It's more of a feeling Something that you want to experience every day in your life Maybe you are dealing with some illness Your Intention could be I trust in my body's innate healing capacity or Let's say you would like to experience more peace in your life Might use a simple intention like I am peace Create an intention Or feel your sankalpa When you're ready repeating this in your mind three times It's in this quiet still space that Our intentions are powerful Call that sankalpa back later in the practice Next we journey through the rotation of consciousness Follow my voice as I guide you to different places of your body Place your attention on each area Maybe even noticing energy Warm or any subtle sensation Beginning with the right hand thumb The first finger Second finger Third and small finger The palm Top of the hand Wrist Forearm elbow Upper arm Shoulder the right collarbone The right side of the chest Side body on the right The right half of the abdomen and weight The joint of the right hip And the flesh of the right hip and buttocks Thigh Lower leg Heel The sole of the foot Big toe Second toe third toe and baby toe Top of the foot Sensing the right foot The right leg The right hand The right arm The whole right half of the body Sensing the whole right half of the body The front Now the back Allow time for awareness to fill the left thumb The first finger Second finger Third And small finger Top of the hand Wrist Forearm Elbow Upper arm Shoulder Left collarbone The left side of the chest The left side body The left half of the abdomen and weight Since the joint of the left hip And the flesh of the hip and buttocks The thigh Lower leg Heel Sole of foot Big toe Second toe Third Four Small toe Top of foot Your entire left foot The whole leg Left hand And arm Now a sense of the left side of the body The whole left side of the body The front And the back Now direct awareness to rest at the center of the forehead To the right eyebrow Left eyebrow Both eyes together The right temple The structure of the right ear Listening The back of the head Structure of the left ear The bridge of the nose The whole right cheek The whole left cheek The upper lip Lower lip The tip of the tongue The surface of the whole tongue Inside of the mouth Now can you sense the entire head And the whole body The whole body The life of trillions of cells The whole body has one now Sensing Feeling The energy of your body Return to this sensation The sensation of breath inside this body Feel the subtle rise and fall of the belly An awareness of the belly expanding And softening Now a sense of the lungs filling and emptying inside the chest And now the felt sense of the breath moving in and out of the nostril Now breathing the breath up and down the body like a wave Breathe in through the nose all the way to the crown of the head Exhaling the breath down the body to the tips of the toes Inhaling from the tips of the toes all the way back up to the crown Blowing the breath energetically up And down the body You might welcome any visual Feeling Breathing the breath up and down the body Your whole body breathing Breathing Upon this next exhale Allow awareness to saturate the entire body again Sense the body as heavy Filled with weight Whole body heavy And now cultivate the sensation of the body as light The body lifting and floating like a balloon Light and airy Return to the body feeling heavy,
Dense,
Weighted now Now body light Hollow Welcome back the feeling of heaviness at the same time as light Sensing heavy and light together The body is heavy and light at the same time Releasing this awareness of heavy and light The body simply is You are the observer Observing a gentle light glowing at the center of your being Steady and luminous light glowing at the center of the chest See this light expanding with each breath growing brighter,
Clearer Feel as though your entire body is illuminated from within Feel yourself becoming lighter again Almost weightless As if the boundaries of your physical form are dissolving into the soft glow around you Whole body floating Drifting like a feather Peaceful Sensing the blue,
Blue sky around you One with the vastness of the sky Now drifting higher into this vastness Feeling the spaciousness of the universe becoming the spaciousness of your own awareness You are not separate from anything You are the sky You are the stillness between every star,
Every planet You are the quiet intelligence One with all Effortless,
Great The expression of who you truly are The universe is not outside of you You are woven of the same light,
The same silence,
The same infinite presence Your essence is boundless Your awareness is vast You are all that is Floating in the infinite sky of your own wisdom As pure consciousness Pure consciousness Resting back as your divine true nature Now in this space of pure alignment You welcome back your sankalpa,
Your intention Feeling it everywhere Whispering it back to yourself three more times Returning now to the awareness of your own breath flowing Ever so slowly and gently Returning from this deep rest practice Breathe in through the nose Few more breaths just like that Starting to wake up the body To come back to sensing the feeling of the body Upon whatever you're resting on The weight of your body Bringing the littlest movement to your fingers Making bigger movements with the fingers,
The wrist Awareness flowing down the legs to the toes Any movements with the toes The ankles Stretching your body now in any way Perhaps nodding the head Deep breath in And out Now two sips of breath in And out Again Taking as much time as you need to fully come back In this deep state of rest You might first just transition to resting on your side Opening your eyes whenever you feel ready to move on with your next segment This time after yoga nidra is a very special time Connection with your body,
Your mind,
Your spirit Perhaps doing a little writing or quiet stretching Whatever is next for you Wishing you all the best Thank you so much for joining this practice today Thank you for taking this time for you Namaste
