Hello,
My name is Kumari.
And I'm so glad that you found your way here.
I'll be your guide today for this yoga nidra practice.
Allow yourself to begin to settle.
Any position that's comfortable for you right now.
Could be lying down or seated in a supportive way.
Take the time to create for yourself.
Yoga Nidranas.
Supporting under your knees with a pillow or a rolled blanket.
Healing your hips and buttocks.
And upper back smooth and supported upon the surface you're on.
Ensure that the head and neck feel held and comfortable.
Feel your arms and hands totally relax.
Yoga Nidra is conscious rest.
So we'll be systematically relaxing the whole body.
Through conscious breathing.
A guided progressive body relaxation called the rotation of consciousness.
This is where we relax the body even more and begin the journey of traveling deeply inward.
Into the most subtle aspects of ourselves.
Where we align with our true innate radiance.
Please remember that yoga nidra is an effortless practice.
It's the only thing you need to do.
Is focus on my voice.
And allow me to guide you.
Into a state.
Of deep breath.
Let's begin by becoming aware of any sound.
Move your attention from sound to sound.
Your ears listening and.
.
.
Receptive And now start to bring your attention inward to your own breath.
Becoming aware of the rhythm.
Of your breath.
Feel your body move as you breathe.
Feel the warm.
Of your breath flowing in and out of your nostrils.
Your whole body responding to the stillness and simplicity of your natural breath.
Since your entire body is heavy.
Softening.
And letting go.
Now begin to follow this guided breathing pattern called the straw breath.
You'll inhale through your nose and exhale through pursed lips.
Like you're blowing out of a straw.
First,
Let's take a long,
Slow,
Deep breath in together.
And beginning.
Inhale through your nose,
1,
2,
3,
And hold.
Exhale through this straw 5 4 3 2 1 Again,
Inhale 1,
2,
3,
Hold.
Exhale 1,
2,
3,
4,
5.
Do it one more time together inhale one two three hold Exhale 1,
2,
3,
4,
5 Take three more rounds on your own.
Noticing how calm And still,
You've already become.
And now I invite you to gaze at the inner eye.
The area at the center of the eyebrows.
Behind the center of the eyebrows.
With the eyes softly closed.
Easy.
Inwardly.
Welcoming.
Any observations.
Colors,
Or shapes.
Noticing the mind space.
And next,
Can you shift your inward gaze to the felt sense of your heart space?
The center of your chest.
Healing into the movement in this area as you breathe.
Connecting with your heart with each breath.
The heart and mind in sync.
Tuning into the intelligence of your own heart.
Your heart the seed of unconditional love for yourself and others.
Your heart chakra,
The space of compassion,
Of joy.
Of empathy.
Continue to breathe with this awareness for another few moments.
And now could you invite this samkolpa into your mind and heart?
The power of love is inside of me.
Say this three times to yourself.
The power of love is inside of me.
Your whole being radiating with love.
Next we'll take that journey around the body.
Fill your awareness into the places I mention.
Allowing your attention to move from place to place.
Like a meandering stream of consciousness.
Beginning with the center of the chest.
Imagine all the organs within your chest cavity.
A heart.
Long.
Artery blood vessel.
Awareness expanding in all directions from the center of your chest.
To the hollow of the throat.
The inside of the mouth.
Sensing the tongue.
The insides of your cheek.
Your gum.
Your tea.
And now the lip.
No.
And seeing the air passing in and out of the nostril.
But she the eye.
Both ears.
The third eye.
The center of the forehead.
The very top of the head.
Sense the whole scalp now.
Could you sense the brain inside the skull?
The right shoulder.
Left shoulder.
Both shoulders.
MOTH ELBOW rest,
Now awareness filling the palms.
Both palms alive with sensation.
Now sense all your finger.
The space between the fingers.
Tops of the head.
Now sensing both her and.
And both arms.
Your attention now flowing all the way to the soles of the feet.
The souls of the feet.
Awareness spreading into all 10 toes.
Sense all ten toes.
And the spaces between your toes.
The tops of your feet.
Both feet subtly vibrating.
Your ankle.
Feel the faint energy in the knee.
Sense the head.
Sensing both legs.
In the lower abdomen.
The upper abdomen.
The red key.
Returning awareness to the center of the chest.
Awareness radiating from here,
Filling your whole body.
And seeing your whole body as one.
The body a shimmering vessel of light.
Moving back to you sensing the breath.
Feel the effortless movement of the breath.
From the inside out.
Attention moving back.
To the heart chakra.
Can you imagine an emerald green light filling the entire chest cavity?
And start to envision this beautiful green color expanding.
In all directions from your chest.
With each inhale.
Moving beyond the physical body.
And now each exhale filling your whole body with emerald green light.
Getting more vibrant at the end of every exhale.
Keep filling the lungs and imagining this green light expanding into the space around you.
And your exhale filling your body from the inside.
To the outermost edge of your skin.
With green radiance.
Breathing and imagining.
The energy of this emerald green light.
Allowing this breathing visualization to dissolve now and shift attention into the right leg.
Sensing the right lag.
Now sending all of attention into the left palm.
Sensing and feeling the left palm.
And stay with the felt sense of your left palm and add in the awareness of the right leg.
Sensing the left palm and right leg at the same time.
And now shift your attention to the left leg.
Fjall Ragnarok And now focus shifting to the palm of the right hand.
Explore the subtle feelings in the palms.
And now send all awareness into both the left leg and the right palm equally.
Allowing this focus.
It is all.
Begin to sense both legs.
Simultaneously.
Both legs.
Enable harm.
Both palms and both legs at the same time.
Allowing the experience to just be as it is.
Ball flag.
Of calm.
Both legs,
Both palms.
Focus fading now into the vision of an ornate,
Garden gate.
Surrounded by the lush greenery of a garden beyond this gate.
Imagine yourself opening the gate.
Opening the gate into a vast expanse of vegetation.
Vibrant green leaves everywhere.
The smell of earth permeating the air.
This place feels warm and soothing.
Seeing flowers of all types.
Bleh.
Yellow.
And orange flowers everywhere.
Seeing huge green leafy vegetable.
Large luscious leaves.
Green grass.
Green leaves.
Green.
Everywhere.
As you meander through this garden.
You spot a hanging swing.
It's so inviting.
And calling you.
You peer inside the circular opening.
And it's filled with the most lusciously soft green moss.
Feel yourself crawling inside.
Feel the safety of this space.
Feel the chair gently rocking.
Gently rocking in the silence of this space.
In this gentle swing akin to that of a heartbeat.
Rhythmic and steady.
The sense of complete ease and peace fills your entire being.
Rocking.
You are one with all that is.
Your freedom.
Your rest.
Resting here in the essence of your true nature.
Urinate pure radiance.
Sway.
Hell.
The rest of the day.
Here in this space.
Pulling back the syncope back.
Repeating it three times.
In your mind.
The power of love is inside of me.
You are loved.
You are loved.
Basking in this space of pure rest for just a little longer.
Now it's time to.
.
.
Journey back from this state of deep rest.
Begin to take a few deeper breaths Filling the body with breath.
Sensing the life force energy pulsating within.
Now beginning to move the body.
Wiggling the finger.
The toe.
Not in here.
Opening and closing the mouth.
Heal the body coming back online.
Deeply nourished by this stillness.
Take two sips of breath in.
Releasing.
Again.
Sensing the whole body.
Taking all the time that you need to return from this practice.
It's been my honor and pleasure to.
.
.
Share this yoga nidra with you.
Wishing you all the best.
Namaste.
