Well hello and welcome to Yoga Nidra Sanctuary.
My name is Kumari Skye and I'll be your guide today.
This practice is for anyone that needs some time to relax and unwind and maybe find a little more calm and peace in your mind and body.
All you need to do is get comfortable.
And I'll guide you.
So of course if you haven't closed your eyes already,
Go ahead and do that now.
Just notice how you're feeling right now.
What is the quality of how you're feeling right now?
How does your energy feel?
And we're expanding to.
.
.
Just sense all around us.
You might sense the space you're in.
The temperature of the space or maybe even the felt temperature on your body.
Maybe the air conditioning is on or something.
Notice the feeling of your body on the floor.
Whatever you're resting upon,
Maybe there's pillows or a bed.
Or a couch.
And in your mind,
Repeating this three times,
Let go.
Inhale,
Let go.
Exhale,
Go.
Two more times.
Sensing your presence here.
Just you,
A body breathing.
Filling in to you.
The simplicity of the moment here.
Kind of running through the mind this idea that you deserve depress.
You're worthy of this.
Take a deep breath in through your nose.
And out your mouth.
Today we'll do a breathing practice.
Ujjayi breath on the exhale.
This is the ocean breath.
The next time you exhale,
Kind of squeeze the back of your throat,
But keep your mouth closed.
Perhaps even akin to the sound of an ocean wave.
Just let this be soft and effortless.
And start to encourage a little bit of a deeper inhale,
Just a little bit deeper.
Practicing without any strain.
Take three more breaths like this.
Keeping awareness to your palms and your fingers.
Sensing what's here.
Maybe a false sense of a little warmth or subtle tingling.
Now pour all of that awareness into the heart center.
Feeling the space of your heart.
Opening the door to your heart.
And welcoming your innate knowing.
It's here where you call forth a sankalpa.
Maybe you're already working with them.
One,
If you'd like to create an intention for tonight,
An example would be,
I am a vibrant and powerful being.
I am a vibrant and powerful being.
Take a moment,
Just feel whatever your intention is or if you want to use my suggestion.
Speak this back to yourself with a feeling three times in your mind.
The Sankalpa in Yoga Nidra is special and powerful.
It's essentially a way of rewriting new pathways in your brain towards what you do desire.
The brain is very receptive in this state.
The next technique is the rotation of consciousness.
You can follow my voice as I guide you around the body.
Notice what you feel in any area.
If there's a sense of any energy or anything at all,
Allow your awareness to rest in each spot.
Starting at the very top of the head.
Very center of the head.
Now the center of the forehead.
Farther down to the third eye center.
The right eyebrow.
The left eyebrow,
Coming to sense the orbs of the eyes.
Ice is warm.
Held.
Covered by the lids,
Sensing the eyelids.
To the right temple.
And the lobe of the right ear,
And then all the flesh that makes the ear.
Sensing inside the ear canal.
The whole right ear listening.
And then attention can move to the left temple.
In the left earlobe.
No tissue of the whole left ear.
The ear canal.
Coming to sense the entire left ear.
To the nostrils.
A physical sense of the breath moving in and out of the nostril.
Now feeling into the fullness of the lips.
Sense the lip.
And now the tongue.
The surface of the tongue,
All 10,
000 taste buds.
Sensing the whole interior of the mouth.
Gums and the teeth,
The roof of the mouth.
The insides of the cheeks.
Expanding into an awareness of the whole head.
The whole hand.
Right shoulder.
Left shoulder right collarbone.
Left collarbone.
In the expanse of the whole chest,
Sensing the whole chest.
The right upper arm.
And the left upper arm.
Right elbow.
Left elbow.
Come to sense both elbows together.
The right forearm.
Left forearm.
The right wrist.
Left wrist.
Both wrists.
The right hand.
All the fingers.
The left hand.
All the fingers.
Both hands.
Both hair.
All 10 fingers.
All 10 fingers,
Like there's lights coming out the ends.
Feel the hands and fingers and arms.
Alive with sensation.
Now come to sense the right hip.
And the left hip.
Hell this?
The whole right thigh.
Whole left thigh.
Right knee.
Left knee.
Both knees together.
The right lower leg.
Left lower leg.
Right ankle.
Left ankle.
Both together the right foot.
The right foot all five toes.
All the toes on the right foot.
And to the left foot.
On the toes of the left foot.
Both feet.
Sensing both feet together.
All the time.
Could you imagine all the toes emanating a light from their tips?
Light traveling up the legs now.
Sensing the legs and feet as energy alive.
Now a sense of the abdomen.
The whole abdomen.
The lower back.
The shoulder blades.
Become aware of the whole backside of the body.
Whole back side of the body now.
Now can you sense the entire front side of the body?
Front side of the body.
The whole body.
The whole body,
A radiant field of energy.
Whole body as one.
Deeply resting.
Deeply resting.
Can you feel the breath inside this resting body?
Tune in to the simple rise and fall of the breath.
You need to feel the breath again at the nostril.
Beginning to count the breath,
Four counts in.
And four,
Count out.
In and out to the known.
As you count the breath in and out,
Begin to allow awareness to rest at the mind's eye center.
Third eye.
Now starting to tune into The idea of an indigo light emanating from this mind's eye space.
Indigo light,
Letting go of the counting now.
Tension becoming an indigo light at the third eye center.
Holding your awareness here.
Indigo light.
Filling the whole forehead And go light,
Moving into the crown of the head.
Becoming violent sense,
Feel,
Or imagine.
Crown of the head,
Indigo blue fading into violet.
Now letting this idea go and coming back to the breath of the nostrils.
The physical breath.
The energetic breath.
Taking you deeper.
Into a state of pure presence.
Awareness softly shifting into the whole right half of the body.
The whole right half of the body.
And seeing the right half of the body as golden.
A shimmering gold fills the right side of the body.
Javier subtly vibrating.
The right side of the body in gold and.
.
.
Heavy.
And leaving the gold on the right.
Welcome the body into a shimmering silver energy on the left side.
The essence of silver filling the left half of the body.
Sensing the weight of silver.
Shimmering.
And glimmery.
The left side of the body.
Leaving the silver and coming back to the right half of the body,
Shimmering gold.
Golden light emanating from the right half of the body.
Golden light.
Filling the whole right half of the body.
Sense,
Feel,
Or imagine however you do.
Awareness slowly shifting back over to the left.
Into the silver Silver light beaming from the left side of the body.
The left side of the body is silver,
Sparkling.
Gleaming silver.
Hobie Happy.
Now staying with the sense of silver.
As you begin to call in a sense of goal.
Silver and gold body at the same time.
Sensing the silver and gold shimmering lights together at the same time.
Letting this go.
Whole body.
Crystalline,
Shimmering energy.
Grounded and supported.
Grounded,
Resting on the earth.
Hell.
Stars above.
Drifting.
Ground.
Hell.
Surrounded.
By nature.
One with.
Everything around.
Sense of oneness.
Whole Earth.
The whole sky.
The vastness of the universe.
Within you.
You are it all.
You are.
Bless you today.
Resting Floating.
Sensing the life force energy pulsating.
Life force energy.
Starting to sense for the sankalpa.
The intention created.
Feeling this intention,
Feeling these words in the body.
Repeating the words of your Sankalpa three more times.
Nourishing the sea if you plan And you start to draw a long,
Slow,
Deep breath in.
Coming back from this yoga nidra practice.
Long,
Slow,
Deep breaths in and out.
Bringing the physical body back online.
Taking two sniffs of breath in.
And letting it out.
Moving around the finger.
The toes.
Gently returning from this sweet space of rest.
Again,
Two sips of breath.
You can take as much time as possible to come back.
Whenever you feel like changing your position.
Or even opening the eyes.
Be nice to simply ponder the experience or grab a pen and paper.
But at the same time,
Moving back into whatever's next with a peaceful centered energy is a beautiful thing too.
Whatever's next,
I'm wishing you all the best.
Namaste,
Namaste
