Hello and welcome to the practice of Yoga Nidra.
I'm Kumari and I'll be your guide.
Take time now to create a comfortable spot for yourself to experience this time of deep rest and nourishment.
You can practice while you're laying in bed ready to go to sleep or on the couch or even on the floor on a yoga mat.
Wherever you feel like you can let go and feel supported.
Be sure to cozy up with a blanket or socks,
Maybe even something to cover the eyes,
Ensuring that your neck feels really supported,
Your head feels supported,
That your arms and hands feel at ease,
Your lower back and your legs supported,
Maybe even a little something under the knees.
Welcome relaxation into your whole being now.
Just feeling into this comfort that you've created for yourself.
Resting here knowing of the deep benefit you're offering your nervous system,
Your physical body,
Your mind through this practice.
The best part is it's effortless.
There's nothing that you need to do.
This is your time to rest and receive.
Sometimes people fall asleep and that's okay.
Just allow yourself that.
If you can,
Stay awake and aware.
Notice when you drift in and out and just trust that you can't get this wrong,
That you'll receive the benefits this practice has to offer.
Can you feel the weight of your body?
Can you feel the space that your body takes up?
Feeling the clothing or the coverings on your skin,
Maybe even the air in the room on your exposed skin,
Embodying this time and space fully.
Aware of the rise and fall of your breath now.
A sense of your breath moving everywhere in your body,
Your breath animating every cell,
A sense of your whole body breathing,
And this body held.
Move into a state it knows so well and easy.
Sleep.
The body sleeps in this practice.
Practicing now Brahmari breath,
The bee breath,
A simple humming sound through a closed mouth,
Inhaling with me,
Releasing each exhale with that hum.
Again,
Breathe in,
Working at your own breathing pace.
Breathing.
Returning now to your normal breath,
Feeling your natural breath now,
And how practicing the bee breath has you feeling.
Awareness dropping into the heart space.
Might you imagine the space at the center of the chest,
Just resting here with awareness in this space,
Connecting with your heart's knowing,
Forming a sankalpa.
A sankalpa is a statement or intention,
Your heart's truest desire,
Spoken in the positive present tense.
Spend some more time with your heart,
Taking in what your truth is and putting it into words.
It's okay if nothing's coming to you.
You might simply use the intention of I allow myself to rest deeply.
When you formed your sankalpa,
Repeat it three times in your mind with feeling.
Now moving into the rotation of consciousness.
Our journey around the body.
You might think of placing your attention on each area as mental acupuncture,
Placing our loving awareness in each area of the body,
Energetically freeing up stagnation,
Blockages,
Healing what is needed to be healed each time we practice.
Beginning now with the right hand thumb.
Awareness of the right hand thumb.
First finger,
Second,
Third,
And small finger.
Sensing and feeling your fingers and thumb.
Aware of the palm of the hand,
The top of the hand,
The wrist,
Forearm,
Elbow,
Elbow,
Upper arm,
And shoulder.
Sensing and feeling the whole right hand,
The whole right arm,
The right collarbone,
Right side of the chest.
Right side of the waist,
Right hip,
Lower leg,
Ankle,
The top of the foot,
The right big toe,
Second toe,
Third,
Fourth,
And the small toe.
Sensing all five toes,
The ball of the foot,
Heel,
The whole right foot,
The whole right half of the body,
The front part,
The whole right half of the body,
The right eye,
Eyebrow,
Temple,
The right ear,
Right cheek,
And the right side of the jaw and the mouth.
And the right side of the face and the right half of the head.
Awareness moving to the left hand thumb.
First finger,
Second,
Third,
And small finger.
A sense of all the fingers and thumb in the left hand,
And the palm,
And the top of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
The whole left hand,
The whole left arm,
Left arm and hand as one,
Left collarbone,
Left side of the chest,
Waist,
Thigh,
Lower leg,
Ankle,
The top of the foot,
Big toe,
Second toe,
Third,
Fourth,
Small toe,
All five toes,
The ball of the foot,
Arch,
Heel,
The entire sole of the left foot,
The whole left leg,
The whole left half of the body,
The whole left half of the body,
Left eye,
Eyebrow,
Temple,
Left ear,
Cheek,
Left half of the jaw and mouth,
Left side of the face,
Left half of the head,
The whole head,
The whole body,
Whole head and body,
Whole body as one,
Unified field of radiant energy,
And the breath flows within this body,
The whole body breathing,
Whole body breathing,
And you guide your awareness now to come back to resting in the palm of the right hand,
Feeling the palm alive with sensation,
Might you imagine drawing that felt sense of energy up the right arm to the center of the chest,
And then back down the arm to the palm with each breath,
Inhaling from the palm up the arm to the center,
And exhaling back down,
Perhaps seeing in your mind the energy moving up and down the arm,
And now upon your next exhale,
Let the energy rest in the right palm again,
And transfer that awareness to the left palm,
Awareness saturating the left palm,
Might you imagine now breathing your breath up the left arm to the center of the chest,
And back down,
Moving the energy up and down the left arm,
And with your next exhale,
Rest awareness again just in the left palm,
And again,
Feeling the energy,
Transferring that awareness to the center of the chest,
Just imagining inhaling the upper body is filled with energy,
And then exhaling,
It moves all back into the heart space,
Inhaling,
Expanding with energy,
And whole body now,
Filling with energy,
With light,
And releasing back to the heart center,
Expanding and condensing energy in your whole body as you breathe,
And release,
Aware of the whole body,
See the whole body shimmering,
White light shimmering energetically,
And see the body as vibrant and bright,
Open and receptive,
Alignment with its true nature,
And the body floating,
A vessel of light,
Boundless,
Freedom to be,
A body of light floating,
Open and receptive to visions,
Messages,
Images,
Awarenesses,
Floating,
Shimmering divine radiance,
Shimmering,
And in this space,
Hold back your sankalpa,
Breathing it into every cell of your body,
As you repeat it three more times,
Your sankalpa swirling everywhere,
Growing and flourishing deep in the subconscious,
Guiding you eternally to your heart's desire,
And in the fullness of all that you are,
And start to feel the breath again in your body,
Gentle,
Expanding,
And condensing,
Can you sense the edges of your body,
And the feel of your clothing and coverings,
And the feel of the support beneath you,
Feeling the breath at the nostrils,
And taking a big breath in,
And two more just like that,
And inviting movement into this sacred body,
The toes,
The finger,
The head and neck,
Coming back to the awareness of the space you're in,
Listening for any sounds,
And before you open your eyes,
Perhaps just imagining yourself in this space,
See yourself all relaxed,
Rested,
Offering yourself a silent thank you,
Thanking yourself for taking this time,
If you're lying on your back,
Perhaps changing positions now,
Opening your eyes,
Really noticing how you're feeling,
And taking that in,
Coming back to this practice often,
To help you build this deeper connection with every layer of your being,
Benefiting you in so many ways,
I'm wishing you all the best,
Thank you for practicing with me.
Namaste.
