Welcome to the practice of yoga nidra.
My name is Kumari and I will be guiding you into an effortless meditation to assist you in completely letting go and relaxing your body mind and spirit.
Take some time now to get yourself comfortable.
Make sure you feel supported using pillows and blankets to create a yoga nidra nest.
Traditionally yoga nidra is practiced lying down.
But know that if sitting up is better for your body that is perfectly fine.
Yoga nidra is a practice we can use to help with falling asleep as a power nap for refreshment to ease tension and to help reduce anxiety and so much more.
Whatever the case it's so wonderful you're doing the practice.
Your nervous system surely thanks you.
In this practice we are taking a journey through our energy centers called the chakras by placing our attention and intention in these areas.
We can clear blockages and bring balance to the energy centers in our body.
It really is like magic.
Remember no effort is required just follow my guidance and if you drift away just rejoin when you notice my voice again.
I will gently guide you out of the practice at the end but please take all the time you need.
I will let the soft music play for a few minutes after too.
So now that you've you're all snuggled into your nest are there any more adjustments you could make that could make you even a teeny bit more comfortable.
And know that it is okay to shift positions during the meditation just come back to your mind.
Let's begin the journey into the yogic sleep yoga nidra notice any sounds in your space.
Could you hear any sounds beyond the space you're in?
And just listening awareness of your surroundings.
And sense your place within the space you are in.
And now begin to draw your attention inward to your body.
Your body resting on the surface.
The weight of your limbs.
Your hips and buttocks.
Your torso.
Your head.
Sensing yourself resting here in stillness.
Feel the fabric from your clothes or coverings on your body.
The air on your skin.
Notice where your body ends and empty space begins.
Your body breathing the natural ebb and flow of your breath.
Allowing yourself to completely let go.
Take an inhale through your nose and exhale through your mouth making the sound.
Again inhale deeply.
Exhale.
Extending the exhale as long as you can.
Feel your body pressing out all the air.
Keep going.
Inhaling.
Exhaling with a long haaaaaa.
A few more times just like that.
Let it all out.
And feeling so relaxed and at ease.
Supported and held.
All the edges soft as you breathe normally again.
Now we'll invite a sankalpa into the practice.
A sankalpa is a kind of intention,
A resolve or a deep desire spoken in the present tense.
It could be something like,
I love and accept myself fully or I am resting deeply.
Whatever feels true and right for you in this time.
And if you're already working with a sankalpa you can bring it to your mind now.
And if this is your first time you can create one and continue to use it each time until you feel it has manifested in your daily living of life.
And so now allow your sankalpa to come to you and repeat it silently three times.
This sankalpa is like planting a seed in your subconscious.
This practice is powerful and has the ability to shift things in your life over time.
Next on the journey is a body scan or rotation of consciousness.
Follow along to each area I mentioned.
Allow your awareness to fill this area until you are guided to the next one.
Some imagine the area is filled with light.
Others like to repeat it after I say it.
However you experience the body scan is perfect for you right now.
You can't get it wrong.
We will begin with the crown of the head.
The center of the forehead.
The left eye.
The right eye.
Both eyes simultaneously.
Left ear.
Right ear.
Both ears listening.
The nose.
And both nostrils.
Inside the mouth.
Allow your awareness to fill the inside of the mouth.
Both lips.
The jaw.
The temples.
To the whole scalp.
And can you sense your entire scalp?
Moving to the hollow of the throat.
The right shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
And the palm of the hand.
Deeply sensing the palm of the right hand.
And the top of the hand.
And the thumb.
First finger.
Second.
Third.
And fourth.
Awareness of the entire hand now.
And then the whole right arm.
The right hand and arm at the same time.
To the center of the chest.
The left shoulder.
Upper arm.
Elbow.
Forearm.
Wrist.
The palm.
Sensing the left palm.
And the top of the hand.
The thumb.
First finger.
Second.
Third.
And fourth.
The entire left hand and now the entire left arm.
Sensing both hand and arm simultaneously.
To the center of the chest.
The right side of the chest.
The left side of the chest.
And back to center.
The solar plexus.
The lower abdomen.
The right hip.
Thigh.
Knee.
Calf.
And shin.
Ankle.
And the sole of the right foot.
And the top of the foot.
And all the toes.
One.
Two.
Three.
Four.
Five.
And now can you feel into the energy of the right foot and leg as one.
To the pelvic bowl.
The left hip.
Thigh.
Knee.
Calf.
And shin.
Ankle.
The sole of the left foot.
The top of the foot.
And all five toes.
One.
Two.
Three.
Four.
And five.
The foot and leg together as one.
Now shift your attention to the back side of your body.
The whole back side.
And then meld your energy and awareness to the whole front side.
The front side of your body.
And now your entire body.
Every area of your whole body.
Alive with subtle sensation.
Shimmering.
And now bring your attention to your breath.
The natural rise and fall of your breath.
Feeling the body move as you breathe.
Now send your attention to the base of your spine.
Feeling the area that is pressing into the surface beneath you.
Could you imagine breathing in the color red up from the earth and back down into the earth?
Red.
Muladhara chakra.
Grounded.
Stable.
Earthy.
The source of life.
Infuse your awareness with the color red as you visualize breathing in and out from the root chakra.
And now bringing in the sacred sound vibration of this chakra.
Say silently the mantra for this chakra.
Lam.
Inhale,
Say Lam.
Exhale,
Lam.
Continue to breathe in and out as you visualize red.
And say Lam.
Send your attention now to the place of the second chakra.
Swati hisdana at your lower abdomen.
See this area as orange.
Visualize breathing orange in and out of your lower abdomen.
Creativity,
Creation,
Flow,
Emotional stability are all at the seat of this chakra.
Inhale,
Say silently,
Vam.
Exhale,
Vam.
Visualize,
Breathe,
Vam.
In and out.
Attention now moving to the Manipura chakra.
Behind the navel.
Could you imagine an illustrious yellow light at this chakra?
Inhaling in from the third chakra.
Shining up the gem of this Manipura chakra with each breath in and out.
Yellow.
Breathing in and out.
Yellow.
From your third chakra.
Your life force energy.
Your power.
Your purpose reside within this powerful chakra.
Yellow light as you inhale,
Ram.
And exhale,
Ram.
Ram.
Now to the center of your chest,
Your heart chakra,
Anahata,
A vibrant green emanating here in your mind's eye.
Green.
Breathe this luscious green in and out from your heart center.
Love.
Empathy.
Union.
In the seat of the soul.
Green.
Inhale,
Yam.
Exhale,
Yam.
Yam.
Move your awareness now to the hollow of your throat.
Imagine this area filled with blue light.
Breathe in and out from the throat chakra,
Vishuddha.
Speaking your truth,
Self-expression,
Self-confidence,
Hearing and speaking clearly.
Breathing in and out,
Blue.
Blue.
And say as you breathe in and out from your fifth chakra,
Hum.
Hum.
Vibrating this chakra from deep within.
Hum.
And move up to your forehead now in between the eyebrows,
Your third eye.
Could you imagine breathing in and out from this place,
Your sixth chakra,
Agnya,
Where your mind and body merge?
A gateway to your subconscious and union with the divine.
And the color is indigo.
Visualize this area as indigo as you breathe in and out.
Intuition.
Inner vision.
Divine connection.
Begin to add this chakra's mantra as you breathe.
Inhale,
Om.
Exhale,
Hum.
And now to the crown of your head.
Imagine you could breathe in and out from your seventh chakra,
Sahasrara chakra.
Detachment from ego.
Spiritual peace,
Higher consciousness and connection with the universal flow of energy.
As you breathe,
Visualize this area as white light.
Breathing white light.
Its mantra is a high pitched,
Ahhh.
Can you silently say that on your inhales and exhales?
Filled with white light at the crown.
And now could you visualize this white light spreading and filling into your entire body?
Your whole body flooded with white light.
Your full body buzzing with the soothing and uplifting crystal white light energy.
Visualize your body as pure light.
Radian.
Shimmering.
Sparkling light.
Floating.
Pure energy vibrating.
Resting deeply.
Full being alignment.
In this place,
Bring your sankalpa back to mind.
Your sankalpa as a full body felt sense.
You might repeat it several more times,
Affirming that it is already done to the subconscious.
Floating here a while more.
Resting as your true radiant essence.
We will now begin to leave the state of yoga nidra.
Place your awareness on your breath.
Sense your breath in your whole body now.
Your breath spreading everywhere with each inhale and exhale.
And now start to take some deeper breath.
Waking up your physical body.
And now could you nod your head from side to side?
Bringing your attention down to your fingers.
Touch and rub the thumb pad to each finger.
Squeeze and relax the toes a few times.
Now making any movements you're inspired to make.
As a way to either go to sleep or move on with whatever you're doing next.
I wish you all the best.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
