Hi,
This is Kumari and welcome to the practice of yoga nidra.
For this short yoga nidra practice you'll want to get yourself as comfortable as possible whether that's lying down or somewhere seated.
However you choose to relax and receive this yoga nidra is entirely up to you.
Remember that it's always okay to shift position during the practice.
Just do your best to come back to this healing stillness as soon as you can.
Yoga nidra is an effortless guided meditation that systematically guides you into a deep state of relaxation on all levels of your being physical,
Mental,
Emotional,
Energetic and practicing yoga nidra regularly can help counteract the effects of stress on the brain and the nervous system.
You're being guided through the layers of self or the kosha and this allows the entire being to relax and let go of current and long held traumas,
Stresses,
Mental stories and the beauty of it is that all you have to do is listen to my voice and naturally without any effort allow your being to respond.
Let's begin by drawing in some deep breaths.
A nice full inhale through the nose and now a long slow exhale through the mouth.
One more.
Bring your awareness to your body.
Could you make any adjustments to get just a little bit more comfortable?
Maybe shifting the head from side to side or snuggling the hips a tad more.
Take the time now to get even five percent more comfortable.
No awareness of your ears listening.
Can you hear any sounds beyond the room you're in?
How about any sounds inside your space?
Any sounds on this recording?
Just listening without any attachment.
Can you hear your own breath?
Affirming that you're listening and feeling.
Shift your attention now to your body.
Feeling and sensing your body on the surface beneath it.
The weight of your body relaxing more with each exhale.
You are softening,
Letting go.
Your body is heavy.
Coming back to the sensation of breath.
Just where your body moves as you breathe in and out.
In and out.
And breathing now to account.
Inhale one,
Two,
Three,
Four,
And hold.
Exhale one,
Two,
Three,
Four.
Keep breathing naturally in between the guided sets.
Don't worry if you can't take your breath all the way to the full count.
Just be easy about it and just breathe with me.
Let's do it again.
Ready?
Inhale one,
Two,
Three,
Four,
And hold.
Exhale one,
Two,
Three,
Four.
Exhaling out all your breath.
Again.
Inhale one,
Two,
Three,
Four,
And hold.
Exhale one,
Two,
Three,
Four.
And you feel your body and mind responding to this gentle breath.
Your whole body responding and your nervous system beginning to come into deep rest.
In Yoga Nidra we practice inviting in an intention to the practice and it's called the sankalpa.
And today we'll work with a simple intention as a way to really support letting go into full being,
Healing,
Relaxation.
The sankalpa will be,
I am deeply resting.
I am deeply resting.
And say this to yourself three times in your mind.
Continue to follow my voice as I guide you through a mental rotation of consciousness within your body.
Take your attention and sense the areas I guide you to.
Beginning with the tip of the tongue.
The base of the tongue.
The inside of the right cheek.
Now the inside of the left cheek.
Feeling sensation in the inside of your mouth.
The top lip.
And the bottom lip.
Now both lips together.
The tip of the nose.
Feeling the breath in both nostrils.
Awareness of the right eye.
Eyebrow.
Right temple.
And shifting that awareness to the left eye.
Eyebrow and left temple.
Now feel into the sensation of both eyes together.
The center of the forehead.
The crown of the head.
The pit of the throat.
The right side of the chest.
The right shoulder.
The upper arm.
Elbow.
Forearm.
Wrist.
Feeling into sensation in the palm.
The top of the hand.
And all the fingers.
The thumb.
Index finger.
Middle finger.
Ring finger.
And the small finger.
And now can you sense the whole right arm as one.
The density.
The space it takes up.
The whole arm.
Now to the left side of the chest.
The left shoulder.
The upper arm.
Elbow.
Forearm.
Wrist.
Feeling into sensation in the palm.
And the top of the hand.
And all the fingers and the thumb.
The index finger.
Middle finger.
Ring finger.
And small finger.
And can you sense the whole left arm as one.
The density.
And the space it takes up.
And the whole left arm.
Now moving your awareness to the center of the chest.
The solar plexus.
The navel.
The right hip.
Thigh.
Knee.
And the ankle.
And now can you feel into the sole of the right foot.
And now the top of the foot.
And all the toes.
One.
Two.
Three.
Four.
Five.
Live with sensation.
The whole right foot.
Now awareness of the entire right leg as one.
Feeling into the space of your whole right leg.
And moving to the left hip now.
The thigh.
Knee.
Ankle.
And can you feel into the sole of the left foot.
And now the top of the foot.
And all the toes.
One.
Two.
Three.
Four.
Five.
The toes and the foot alive with sensation.
Now awareness of the entire left leg as one.
Feeling into the space of your whole left leg.
Shifting your attention back to the navel.
And could you start to become aware of the whole body as one.
The whole body subtly vibrating.
Feeling into the presence and space of your whole body now.
And awareness of the entire body.
Allow your awareness to gently move again to the rise and fall of your breath.
And just noticing the breath.
And just noticing how the body softly expands with the inhale.
And softly releases back on the exhale.
And not doing anything to change the breath.
And just tuning into the already happening breath.
Slowly feeling and breathing.
Your whole body breathing.
Now you might imagine the breath flowing to the top of your head on the inhale.
And with the exhale traveling down through the body to the soles of the feet.
And inhale from the soles of the feet to the crown of the head.
Continue to visualize the breath moving through the body as you breathe.
And now glad your awareness from the breath back to the sankalpa.
I am deeply resting.
And silently repeating the sankalpa three more times here.
And affirming deep rest in your whole being here and now.
And you might notice any thoughts or feeling tones.
And just allow them to be exactly as they are.
You are simply the witness.
Taking a few minutes of silence here as you rest as your true radiance.
Now bringing a soft awareness back to your breath.
You are the observer of your breath.
And just breathing here,
Noticing your breath's own unique already happening rhythm.
And now ever so gently deepening the breath,
Expanding the body a little more as you inhale.
Could you notice the body now?
Can you feel the volume of your body here?
Beginning to sense the edges of your body and the shape of your body.
Flowing your attention to the toes.
Slow,
Easy movement of the toes.
And now touching the thumbs to the index fingers and gently rubbing them together.
Awareness expanding to the feet and ankles.
Inviting inspired movement to the hands and wrists.
And maybe moving the head from side to side.
Allow yourself to make any quiet movements you desire.
And in your own time,
Come to your side.
Just here on your side until you feel ready to rise and go on with your day or night.
Or simply drift off to sleep.
Thank you for sharing this time with me for a quick,
Deeply resting Yoga Nidra.
I'd love to hear from you.
So please leave me a comment and let me know about your experience with this Yoga Nidra.
Wishing you all the best.
Namaste.
