Hi,
This is Kumari and this is a 61 point yoga nidra practice.
Take a moment to get as comfortable as you possibly can.
Maybe it's laying down,
Maybe it's seated.
However works for you today.
Supporting your whole body with blankets and pillows as if you're making yourself a little nest.
Yoga nidra is a systematic method of complete relaxation.
You can think of yoga nidra as yoga for your nervous system.
In Sanskrit the word nidra means sleep but refers to a type of sleep with full internal awareness.
During the practice the body sleeps but the mind remains awake.
This is referred to as the yogic sleep.
It's that sweet spot between wakefulness and sleep.
We quiet the overactive conscious mind and then move into a meditative state of pure consciousness where the brainwaves slow down.
Here's where you can surrender,
Rearrange and refresh on all levels physical,
Mental and emotional.
Your body's trillions of intelligent cells know exactly what to do.
All you have to do is show up and allow yourself to be guided to a place of deep relaxation.
You will come out restored and renewed.
This practice has the gentle power to shift things in your life because you are harnessing the power of your nervous system.
Which is the foundation for your overall health and well-being.
So let's begin.
Take three deep breaths with long exhales sighing out as a way to release even further.
Resting in the rhythm of your breath.
The breath is softening back into its natural ebb and flow.
You are just relaxing into the simplicity of being breathe.
Sensing the warmth in your body.
Deeply,
Deeply begin to welcome the weight of your body.
Since the weight of your heels,
The weight of your pelvis,
Your whole torso.
Feel the weight of your skull and head.
Allow the eyes to soften into their sockets.
Softening at the temples.
The forehead.
Sensing the jaw.
Releasing the jaw.
Relaxing the tongue.
Feeling the air sound in the nostrils.
Take a deep breath in.
Exhale now and let your body go even heavier.
Deep breath in.
Exhale sinking even deeper.
Inhaling.
Releasing.
Empty out all of your breath.
Letting go.
Feel your whole body at rest now.
Sinking into the support.
Feel your body breathing.
Allow your attention to be relaxed.
Now it is time to bring a Senkalpa into your practice.
A Senkalpa is a positive,
Heartfelt desire,
An intention or resolve.
Take a moment now to allow your Senkalpa into your awareness.
Let it just bubble up from the surface.
It should be just a few words spoken in the present tense as an I statement.
For example,
I trust and love my body now.
When your Senkalpa comes to you,
Repeat it three times silently in your mind.
Knowing that this intention is like planting a seed.
Knowing it will flourish in the quiet,
Fertile soil of your essence.
Now,
I'm going to guide you through a tensing and releasing practice.
We will start a process of tensing and releasing all the muscles in the body.
Bringing your awareness now to the right leg.
Tense the whole leg and foot.
Lift the leg up off the floor a few inches.
Take a deep breath in here and exhale,
Release the leg back to the floor and move it from side to side.
Take your focus now to the left leg.
Squeeze the whole leg and foot.
Lift the leg up off the floor a few inches and take a deep breath in.
Exhale and release the leg back to the floor and gently move it side to side and let it be still.
Shifting your attention to your right hand now.
Open wide to the palm and take a big breath in.
Exhale and make the hand into a fist and tense and squeeze the whole arm.
Inhale and lift it off the floor a few inches.
And now exhale,
Relax the arm,
Wiggling it from side to side and just forget about it.
Taking your attention to your left hand now.
Open wide the palm.
Take a big breath in.
Exhale,
Make the hand into a fist,
Tense and squeeze the whole arm.
Inhale and lift it a few inches.
And now exhale,
Relax the arm.
Wiggle it from side to side.
And just forget about it.
Squeeze the buttocks and hips.
Inhale and lift up.
Exhale,
Release.
Poof out your belly as you take a deep breath in.
And exhale.
This time focus on raising the chest as you inhale.
Sip in a little more breath.
Hold your breath.
And release that breath out through the mouth.
Inhale and squeeze the shoulders up towards the ears.
Exhale and drop them down again.
Let's do that again.
Squeeze up.
Let go.
Just allowing your shoulders to take the natural,
Comfortable position.
Next,
Puff the cheeks out and let go.
Suck in the cheeks kind of like fish lips.
And release.
Stick the tongue out.
And release.
Crinkle the whole face up like a raisin.
Squeeze.
And release.
Inhale and lift the head up an inch or two.
Exhale and let it down.
Rocking the head from side to side.
Sense how deeply relaxed your body is now.
Next,
We will take this relaxation even deeper by doing a mental scan of the body.
Rest your awareness on the body parts I mentioned.
Point between the eyebrows.
Hollow of the throat.
Right shoulder joint.
Right elbow.
The right wrist.
Tip of the right thumb.
Tip of the right index finger.
Tip of the right middle finger.
Tip of the right fourth finger.
Tip of the right small finger.
The right wrist.
Right elbow.
Right shoulder.
Hollow of the throat.
Left shoulder.
Left elbow.
Left wrist.
Tip of the left thumb.
Tip of the left index finger.
Tip of the left middle finger.
Tip of the left fourth finger.
Tip of the left small finger.
The left wrist.
Left elbow.
Left shoulder.
Hollow of the throat.
Heart center.
Left side of the chest.
Heart center.
Left side of the chest.
Heart center.
Solar plexus.
Naval center.
Right hip.
Right knee.
Right ankle.
Right hip of the right big toe.
Tip of the right second toe.
Tip of the right third toe.
Tip of the right fourth toe.
Tip of the right small toe.
Right ankle.
Right knee.
Right hip.
Naval center.
Left hip.
Left knee.
Left ankle.
Tip of the left big toe.
Tip of the left second toe.
Tip of the left third toe.
Tip of the left fourth toe.
Tip of the left small toe.
Left ankle.
Left knee.
Left hip.
Naval center.
Solar plexus.
Heart center.
Hollow of the throat.
The point between the eyebrows.
Feeling your whole being at total ease.
Noticing the gentle flow of your inhales and exhales.
Like the ebb and flow of the tide rolling in and out.
In and out.
We will now take several minutes to completely relax the mind.
Let go of any thoughts.
And if you have thoughts,
Just allow them to float by like clouds in the sky.
Not following their trail.
Maybe even telling them you will think about them later.
But now you're relaxing your mind.
We'll take a few minutes now.
In this place where you experience your true nature.
Which is total peace.
Inhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
And now from this deep place of stillness.
We will welcome the undercurrent of subtle sensation.
Drawing in some deeper breath.
Pulling in and out your vital life force energy.
Breathing all the way down to your toes,
Give them a little wiggle.
And now taking your inhale to the fingertips.
Softly moving the fingers and hair.
Continue to stay in this sweet place of relaxation as you ever so gently to begin to bring your awareness back to your body.
And when you feel ready,
Roll to your side.
Let the experience of yoga nidra continue to saturate your essence.
Now bring into your mind your sankalpa.
Repeat it three more times.
Watering the seeds of your heart's desire.
Guide your breath even deeper.
And in your own time,
Come back up to a seated position.
