Hello and welcome to the practice of Yoga Nidra.
I'm Kumari and I'll be your guide.
Thank you so much for joining.
Take time now to get really,
Really comfortable.
Whatever position that feels best for you right now is perfect.
Remember your body temperature will drop so make sure you have a blanket or cozy clothing.
You might consider covering up your eyes assisting you to drop in deeper,
Making sure that your back feels really supported,
Your head feels really supported,
Your arms and legs held.
Yoga Nidra is often referred to as yogic sleep because the word Nidra means sleep in Sanskrit.
So in this practice,
We're moving through the layers of our consciousness,
Essentially connecting back to our true nature,
To our whole selves.
I'm not talking about just our physical bodies.
I'm talking about our universal selves,
Our full energetic being.
As we do this,
It's like we're creating new neural pathways or new pathways towards what we do truly want in this life.
And so the practice has a way of helping you release effortlessly what no longer serves you and welcomes in this connection with pure consciousness and our true nature.
Sometimes I like to think of it as a magic eraser.
We're cleaning the slate.
We're letting go of what no longer serves us effortlessly.
And then there's space to blossom into all that we truly desire.
And this is where the sankalpa comes in.
We'll talk a little bit more about that when we get to that technique in our journey of Yoga Nidra.
Start to notice where your body touches the surface you're upon.
And then can you notice the weight and density of your body?
How it feels to be sinking into the surface?
What does it feel like between your body and the surface beneath it?
Feeling the weight of your legs and feet,
Your arms and hands,
Your head,
Your whole back.
Send attention now into the whole front side of the body.
And you might notice the ambient air on the face or the skin of the hand.
Noticing the whole front side of your body.
And with the next few exhales,
Just imagine that the front side is sinking to the back side,
Into the surface.
Every exhale welcoming release.
Every exhale softening the body and the mind.
And now guide your awareness to rest at the nostrils.
And start to really notice your inhales.
Following the path of your breath in through the nostrils.
Maybe it feels like your cheeks,
Your eyes,
Your head are filling with breath.
And your whole brain cleansed by the energy of your breath.
Pay attention now again to the exhale.
Notice where you feel the exhale in your body.
Opening to the awareness of both the inhale and the exhale.
And the felt sense of each in your body.
Tune into your breath happening at the center of your chest.
Connecting with your heart space.
You might even visualize a glowing color here at the center of your chest.
Perhaps a sense of energy.
Or warm.
Or shimmering.
And this is the seat of our heart's desire,
Our truth.
And it's from this well that we create our sankalpa,
Our heart's knowing.
Where do you want to head?
What is your true norm?
And can you align with a set of words or a word that encapsulates that?
Maybe you're seeking more peace overall in your life.
You want to embody peace.
So a nice sankalpa would be,
I am the embodiment of inner peace.
And traditionally,
A sankalpa is created and carried with you until you feel like you've truly embodied it.
And this could even take a lifetime.
But you might just invite a sankalpa for this practice,
Just to see what it feels like when you say it.
Don't worry if nothing's really coming to you.
That's okay.
You might use this little intention,
Allow myself to rest deeply.
So now,
Whether you're coming to this practice with a sankalpa or if you've just created one,
Go ahead and repeat this.
Three times with feeling as if it's already done.
This sankalpa is like planting the seed to a new pathway in your being,
In your life.
And we'll come back to it later in our practice.
The next technique is the rotation of consciousness.
This is where we journey around the body.
Allow your attention to rest in each area I mention.
Think of it as a sort of mental massage.
Attention to anything allows the energy to spread,
Elevate,
Change.
And by placing attention in this practice on our bodies,
We allow the energy to balance.
Our body knows.
Can you welcome awareness at the tip of your tongue now?
Sensing the tip of your tongue.
And the right side of the tongue.
And the left side of the tongue.
Feel the roots of your tongue.
And now the whole surface of the tongue.
And the upper part of the tongue.
And the lower row of gums and teeth.
Sense the floor of the mouth.
And the lower row of gums and teeth.
Tune into the shimmering sensations in the inside of your mouth.
And can you imagine the brainstem?
And then into each lobe of the brain.
And the pineal gland that sits in the very center to the crown of the head.
And the center of the forehead.
And the point between the eyebrows.
The bridge of the nose.
Right ear.
Right eye.
Left eye.
Left ear.
The upper lip.
Lower lip.
Tip of the chin.
And the right side of the jaw.
And the left side of the jaw.
Sensing now the whole jaw.
And both cheeks.
And the whole scalp.
And the whole head.
Rest awareness now at the hollow of the throat.
Right collarbone.
Right shoulder.
Elbow.
Wrist.
Tip of the right thumb.
Tip of the right index finger.
Tip of the right middle finger.
Tip of the right ring finger.
Tip of the right pinky.
All five fingertips.
Into the palm of the hand.
Sensing and feeling the whole right hand.
And the whole right arm.
Right hand and arm as one.
The left collarbone.
Left shoulder.
Elbow.
Wrist.
And the tip of the left thumb.
Tip of the left index finger.
Tip of the left middle finger.
Tip of the left ring finger.
And tip of the left pinky finger.
Sensing all five fingertips now.
In the palm of the hand.
Sensing and feeling.
The whole left hand.
And the whole left arm.
Left hand and arm as one.
To the center of the chest.
The right side of the chest.
The navel.
And the left side of the chest.
Spreading into an awareness of the whole chest.
And now aware of the whole abdomen.
Right hip.
Knee.
Ankle.
And the tip of the right big toe.
Tip of the second toe.
Tip of the third toe.
Tip of the fourth toe.
Tip of the pinky toe.
See all five toe tips in your mind.
Feeling all five toes.
Now sensing and feeling the whole sole of the right foot.
And the whole right foot.
And the whole right leg.
Whole right foot and right leg.
Move attention now to the left hip.
Ankle.
Tip of the left big toe.
Tip of the second toe.
Tip of the third.
Tip of the fourth.
And tip of the pinky toe.
Seeing in your mind all five toe tips.
Feeling all five toes.
Now sensing and feeling the sole of the left foot.
And the whole left foot.
And the whole left leg.
Left leg and foot as one.
The pubic bone.
Tailbone.
Sacrum.
See in the mind the whole spine.
The whole back side of the body.
The whole front side of the body.
The whole body.
Sensing the whole body.
The whole body as one.
Radiant field of life force energy.
Vibrating.
Healing.
Deeply resting.
Deeply resting.
Returning now to sensing the breath.
Sensing the breath everywhere.
Whole body breathing.
Beginning to count the breath.
Inhale.
Two.
Three.
Four.
Exhale.
Two.
Three.
Four.
Inhale.
Two.
Three.
Four.
Exhale.
Two.
Three.
Four.
Keep going.
Keep counting your breath.
Drawing you even deeper.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Inward.
Imagine the feeling of this body on the earth.
It could be a sandy beach,
A forest,
A backyard.
Feel this heavy body resting down into the earth.
Sense of this body hell.
Body hell sinking into the energy of the earth.
Just imagine the eyes could see expansive sky.
Big,
Brilliant sky.
Just allowing however the sky appears to appear.
Aligning with the energy of the earth and the sky simultaneously.
Grounding.
Grounding and expansion.
Your body shimmering.
A vessel of energy held by the earth and the sky.
Resting back as pure presence.
Pure energy.
Source energy being one with the whole universe.
Spaciousness.
Welcoming any messages or movies in the mind.
Dissolving into all that is.
One with your true radiance.
Call back the Sankalpa you created.
Healing this Sankalpa everywhere.
Mingling with your entire being.
Repeating in your mind several more times this Sankalpa.
Floating in bliss.
Returning now to the awareness of your own breath within.
Coming back to the sensation of the breath in the body.
Guide your inhale to become a little deeper now.
Healing your breath and your whole body again.
Starting to encourage gentle movements in the body.
Your fingers.
Your toes.
Your head and neck.
These small movements becoming bigger.
Taking your time to change your position.
Allowing your awareness to start to go into the space you're in.
Noticing any sound.
Noticing the temperature.
Noticing how you're feeling.
Let's take a deep breath together.
Inhaling.
Exhaling.
Opening your eyes as you're ready.
Moving on into your next segment.
Noticing this sense of peaceful energy you feel.
Thank you so much for joining me for this practice.
I would love to hear from you in the comments.
How are you feeling?
Where are you tuning in from?
Let's connect.
Wishing you all the best.
Namaste.
