Hello and welcome to the practice of Yoga Nidra.
I'm Kumari and I'll be your guide.
The practice of Yoga Nidra is like rebooting your nervous system.
We power down the body,
The breath and the mind and move into the space of resting in pure awareness.
What's brilliant is that it's an effortless practice.
All you have to do is get comfortable,
Listen to my voice,
And allow it to happen.
So you might be wondering what is it that's going to happen?
What you are allowing to happen is a letting go of the identification of your body,
Your breath,
Your thoughts and emotions.
It's a process of calibrating to your innate wholeness,
Your true radiance,
Your connection to source.
It's a softening,
A letting go and the benefits of this simple practice are many.
With consistent practice,
People have found they're less reactive,
More patient,
Peaceful.
Frustrations,
Blocks and energy,
Sadness and depression and so much more are all soothed because you took the time to tune in and connect with your true nature,
Your heart and the practice is cumulative and lasting,
Truly allowing for shifts to your being on all levels.
Come as you are,
Take your time now to create the moment,
Take your time now to create the most cozy atmosphere.
Physical comfort is definitely key.
Perhaps it's in your bed before sleep or on the floor as an afternoon refresher or maybe in the comfy chair where you feel able to relax and be supported.
And of course silence your devices and let others in proximity know not to disturb.
You deserve this for yourself.
You are worthy of this time of deep nurturing.
Let's begin.
Are there any other teeny adjustments you could make in order to be even 3% more comfortable?
Remember this setup for comfort is truly a gift you're giving yourself.
Start to really make a connection with your body.
Feel into the weight,
The shape,
Density.
Tune into your unique physical body here.
Noticing any sensations,
Large or small.
And can you feel where your body moves as you breathe?
And now we'll lift the right arm just a few inches.
Take a breath in and now exhale and release.
Same thing with the left arm.
Inhale and lift.
Take another breath here and now exhale and release.
Take a moment to sense both arms and hands.
We'll do the same thing with the legs.
Awareness of the right leg.
Inhale and lift just a few inches.
Another breath.
And now exhale and release the leg to the left leg.
Lift as you inhale.
Take a full breath here and let it go on an exhale.
Now taking time to tune into both legs and feet.
Now as you inhale,
Squeeze the buttocks and hips.
Tight.
Tight.
And then with your next exhale,
Release.
Now to your head.
As you inhale,
Lift it just one inch.
And release on an exhale.
Release on an exhale,
Nodding your head from side to side.
Feel your whole body as softening,
Receptive,
Relaxed,
Fully surrendering into this sense of beingness.
Back to the movement of your breath.
Follow your breath.
Let's deepen it now.
We'll breathe to a count.
Ready?
Inhale.
One,
Two,
Three,
Four,
And hold.
Exhale.
Six,
Five,
Four,
Three,
Two,
One.
Take a few breaths.
Again.
Inhale.
One,
Two,
Three,
Four,
And hold.
Exhale.
Six,
Five,
Four,
Three,
Two,
One.
And now go ahead and practice that on your own for three more rounds.
You might choose to take a few natural breaths in between your rounds.
Letting the counting of the breath go now.
I'd like you to bring the word peace to mind.
Could you relax into the word peace?
What does peace feel like in your body,
In your breath,
In your mind?
In this Yoga Nidra,
We will cultivate the Sankalpa to support our entire being and the peace we truly are.
Repeat in your mind after me.
I am one with the inner peace that is truly who I am.
I am one with the inner peace that is truly who I am.
I am one with the inner peace that is truly who I am.
Trust and know that your subconscious is always listening and taking in your declaration of oneness with the peace of who you truly are.
We'll continue our journey into deep rest with a rotation of awareness.
I'll be naming different areas of your body.
And as I do,
I invite you to allow your awareness to spread into these areas.
And as it does,
You are instigating further relaxation and release of stored physical tension.
We'll begin with the inside of your mouth.
Sense your tongue tip and now the root of your tongue,
The roof of your mouth,
The insides of your cheeks,
The gums and teeth,
Your whole mouth,
A cave of subtle sensations to your nose.
Sense the right nostril and the left nostril,
Both nostrils now.
Feeling your natural breath flowing in and out of your nostrils,
Sensing the path of your breath all the way into the sinuses and back out again.
And now shift your attention to your right eye,
Eyebrow,
Temple,
And to the left eye,
Eyebrow,
And temple.
Now could you sense both eyes simultaneously to the center of your forehead,
From the crown of your head to the right ear and the left ear,
Both ears now.
Flowing your awareness to the center of your throat,
Down to the center of your chest,
To the right shoulder and the left shoulder,
Both shoulders,
Both elbows,
And both wrists,
To the palms of both hands,
Both palms filled with shimmers of subtle energy vibrating.
And sense this energy moving into your fingers and thumbs,
To the tips of the thumbs,
Tips of the index fingers,
The tips of the middle fingers,
The tips of the ring fingers,
The tips of the pinky fingers,
To the tops of your hands,
And your hands buzzing with energy,
Sensing the hands as little mittens of energy traveling up the arms,
Both arms alive with sensation,
And back to the center of the chest,
The solar plexus,
Navel,
Sensing the pelvic bowl,
The right hip,
The left hip,
Both hips together,
Both knees,
Both ankles,
To the soles of the feet,
Awareness of the soles of the feet.
Could you sense a faint energy in the feet now,
Spreading into all ten toes.
Feel the soles of the feet and all ten toes,
And the tops of the feet,
Awareness spreading back up both legs,
Both legs and feet filled with shimmering energy.
Shimmering energy now moves into an awareness of your entire body,
Your whole body exquisitely lit up from the inside out with life force energy.
Your whole body has one unique field of radiance,
Your whole sensing and feeling,
Your whole body.
Now bring your awareness back to your breathing,
Tune into your already happening natural breath,
And we'll practice psychic nadi shodhana,
Or alternate nostril breathing.
I'm going to guide you through the first few rounds,
And I want you to just imagine that you could isolate your breath in each nostril.
Just come to place your awareness on your left nostril,
Feeling the breath move in and out just the left nostril.
Take a deep breath in through the left nostril,
And imagine exhaling it out the right,
And then inhaling through the right again,
And exhaling through the left.
That's one round.
Let's go through it again together.
Inhaling through the left,
Exhaling through the right,
Inhaling through the right,
And exhaling through the left.
Let's take one more round together,
And then I'll let you just practice at your own pace.
Inhaling through the left,
Exhaling through the right,
Inhaling through the right,
And exhaling through the left.
Go ahead and continue.
No need to get caught up if you think you might be doing it wrong.
Just imagine each nostril.
Now the next time you psychically exhale out the left nostril,
Allow the breathing awareness to dissolve,
And come to place your focus upon your body.
Begin to sense the inner realm of your physical body.
Could you sense your heart and its beat,
Your lungs,
Your organs of digestion,
All your blood,
Bone,
Your brain,
Focusing in on sensing the inner workings of your body.
The inside of your body has a felt sense of density.
All your inner workings in their specific spot act in perfectly.
Now start to move your attention to the outside of your body,
Sensing the skin that covers your whole body,
Your face,
Chest,
Arm,
Hand,
Torso,
Leg,
Feet,
Your whole body.
Sensing your skin,
Your sensitive and receptive skin.
Next start to feel the fabrics that make contact with the skin,
Your clothes,
Blanket,
Any props you're using.
Sense the connection between your skin and the fabrics or surfaces touching it.
Now can you widen out a bit more and sense the space all around you.
Start by becoming aware of the space about six inches from your body.
And now widening out a little bit more,
Sensing the space about a foot from your body.
And now even more to about two feet,
Scanning and being aware of the space all around your body.
From head,
Feel into the spaciousness.
Could you begin to perceive your body as floating now,
Floating in pure awareness,
Welcoming any images or vision behind your closed eyes and meeting them as an observer.
What is seen behind the veil of the subconscious,
This dreamy space of awareness of what lies deep within.
Allow yourself to float here.
Let your awareness and alignment with the deep,
Innate peace within.
Deep,
Deep peace.
Deep,
Deep rest.
I am one with the inner peace that is truly who I am.
I invite this statement to be all encompassing.
I am one with the inner peace that is truly who I am.
Bask in this felt sense of peace for a bit longer.
And now begin to become aware of the breath once more.
The movement of the breath at the belly and the chest,
Feeling into the sweetness of your peaceful breath flowing.
Sensing the body again,
The sensations of aliveness as you feel the surface you are resting on.
And now a sense of the environment around you,
Noticing any sounds,
Aromas,
And awareness of the ceiling,
The floor,
The wall.
Perhaps a sense of lightness or darkness behind your closed eyes.
Drawing a deeper breath now through your nose and a full,
Long exhale through an open mouth.
Another.
In through the nose and out through the mouth.
A few more times on your own now.
Encouraging some small movements,
Squeezing of the toes,
Circling the ankles,
Softly rubbing the pads of your thumbs to each finger.
Beginning to welcome any more inspired movements,
Nice and slow.
Whenever you feel ready,
You might roll to your side and open your eyes.
Or perhaps stop the recording and drift off to sleep.
No matter where this peaceful energy is taking you next,
I'm wishing you all the best.
Namaste.
