Hello and welcome to the practice of Yoga Nidra.
My name is Kumari Skye and I'll be your guide Thank you so much for choosing to enjoy this deep rest practice with me today.
Yoga Nidra is an effortless practice and it's an amazing way to regulate your nervous system,
To heal on a deep cellular level,
And to Let go of physical tension in the body.
And so,
So much more.
Take time now to feather your nest.
Get yourself snuggled in.
Feel yourself completely supported,
Cozy,
And warm.
There's nothing else you need to do.
Except listen to my voice.
And allow me to take you into this nourishing place of stillness and ease.
I'll gently guide you out of the practice at the end.
We'll begin to really feel the weight of the body.
Your arms and hands,
Legs and feet.
The hips and buttock.
And your whole back.
Shoulders and head.
Surrender the weight of your body into whatever you're resting on.
More intentionally.
Going still.
Think of your body like a beautifully orchestrated symphony of trillions of tiny living cells.
Each with its own role,
But all working together to keep you alive and thriving.
From your brain cells firing off thoughts to your skin cells renewing themselves.
You are truly,
A walking miracle.
Of biology.
Cultivating a sense of gratitude here for your body.
Every one of the trillions of cells.
Yoga Nidra helps from the outside in to support the perfect functioning of your physical body.
Bring into mind a sense of your whole body.
Your whole body.
Maybe you feel how your body's resting.
Maybe you feel the covering on your body or your clothing.
Feeling the rhythmic flow of your breath.
The rhythmic flow of your breath.
Inhaling to the top of your head.
And imagine the exhale like a waterfall pouring down and cleansing your whole body.
The energy of your breath.
Has the power.
To cleanse you.
Breathing.
Might you feel your whole body alive with life force energy?
Bring attention to rest at the movement of your breath,
At the navel area,
Your diaphragmatic breath.
Feel a very subtle rising of the navel.
And then a falling back of the navel.
Breathing up to the sky.
And exhaling down into the earth.
Simply watch your breath here.
Watch your breath.
Now can you sense your breath starting to,
Or just noticing it happening,
The filling of your lungs?
Feel the belly rise and the lungs expand with each breath.
And then soften back with every exhale.
Maybe even a sense of your whole body taking part in this breath.
Like your arms and hands,
Legs and feet were filling with breath.
And then emptying of breath.
Whole body breathing.
Whole body cellular breathing.
Let go of your breath.
And focus on your heart center.
The place of your heart chakra.
The seat of your deepest inner knowing.
Place you'd go to.
Truly know.
Your intention.
Some may be working with a sankalpa from week to week or practice to practice.
But if you're not currently working with a sankalpa Go ahead and create an intention.
Feel this intention fully in your heart.
And when you feel ready,
Repeat it three times in the mind.
It's okay if you don't have an intention coming to mind.
You could do,
I am resting deeply.
Or peace.
This is a powerful place to plant the seed of intention.
When the mind and body are all ready.
In a really slow brainwave state.
We are impressing the subconscious.
Trust and know that all you desire ultimately comes into fruition in one way or another.
The next technique of yoga nidra.
Is the moving around the body called the rotation of consciousness.
Let your attention rest on each area that I mentioned.
And in this way,
We're contributing to an even greater state of ease and rest in the physical body.
Rest awareness at the very top of the head.
Top of the head.
Let it expand into a sense of the entire scalp.
The entire scalp.
Can you sense the skull?
The structure of the skull.
Move inside the skull as if you could feel the brain.
If you could feel the brain.
Imagine the space behind the eye.
No sensing the eyes themselves.
Sensing where the upper lids touch the lower lids.
And now a sense of the temple.
The center of the forehead.
The tip of the no.
The whole right cheek the whole left cheek.
The lip.
Roof of the mouth,
Tongue,
JAW Sense the jaw.
Base of the throat.
The collarbone.
Shoulder,
Right elbow.
Left elbow.
Right breath.
Left wrist.
And the palms.
And all the finger.
Sense the palms and fingers alive with sensation.
The palms and the fingers subtly tingling.
Now the tops of the hands.
Sensing the whole of both hands.
Now both arms.
Hands and arms together.
In the center of the chest.
On the right side of the ribcage.
The left side of the ribcage.
Upper back.
Lower back.
Abdomen,
And the whole of the right hip,
The side.
The joint,
The glutes.
Whole right hip.
And now to the left side.
Outside of the hip.
Joint of the hip.
The glutes.
Now a sense of both hips at the same time.
Both hips.
The right knee.
Left knee.
Right ankle left ankle.
The soles of the feet.
Sensing the soles of the feet And all 10 toes.
All 10 toes.
The feet,
The right foot.
The left foot.
Both feet together.
Can you sense both legs?
Both legs.
Aware of the whole body.
Backside of the body.
And the front side of the body.
The whole body a radiant being of light.
And energy.
Sensing the whole body.
Deeply resting.
And now an awareness of the breath.
Heal the action of the breath at the nostrils.
And can you begin to imagine with each inhale you're drawing fresh life force right into the heart center.
And with each exhale,
Imagine any heaviness dissolving and flowing away.
Feeling the breath.
Now transition from the physical breath to more of an energetic awareness of the breath.
Notice that the breath creates movement.
Can you notice the subtle currents beneath the breath?
That life force energy pulsing.
Or simply a feeling of aliveness.
Invite awareness to the space around the heart.
Not just the physical heart and not just the chest.
But the energetic field surrounding this center.
Imagine a soft emerald green light glowing at the center of the chest.
With each inhale,
The light gently expands.
And with each exhale,
The light softens and radiates.
There's no effort here.
Simply allowing.
Breathing in vitality.
Breathing out openness.
In and out of the heart center.
Breathing in nourishment.
Breathing out compassion.
And the heart center becoming spacious.
And lube.
Spacious and luminous heart center.
Glowing golden emerald green.
Imagine each breath drawing prana into the heart.
The heart becoming a radiant sun of life for us.
Each exhales that radiance spreading into the whole body.
Feel the body infused with living energy.
Feeling the heart energy spreading everywhere.
Sense a field of vitality flowing through you,
Riding each breath.
Beacious heart.
Open heart.
A heart beaming with loving awareness.
Rest here now.
As the heart shines.
Letting go of the focus on the prana and the heart.
Moving into sensing opposites and sensing the inner workings of the body.
As if you could feel that heart beating.
The blood flowing.
The intestines,
Digesting and processing.
The artery is pulsating.
Could you imagine the inside of the body,
All of the bones,
Muscles?
Layers of connective tissue.
Inside of the body,
Just imagining you could see the goings on.
And now concentrate on the sense of the outside of the body.
The skin.
Aware of the skin.
Your body soon.
Awareness rests on the outside of the body.
The nail.
All the tiny hairs on the arms and legs all the hair follicles and perhaps the hair on your head.
The lips,
Nose,
Lashes,
Brows.
Aware of the outside of the body.
Any scars or abrasion.
Moles,
Birthmarks,
Freckles.
And now take time to cultivate an inner awareness again.
The heart beating.
The lungs filling and emptying.
Liver.
Forgive me.
The urinary tract,
The circulation.
See your entire.
Vein system inside as if you could peer in.
All the bones of your finger.
And tell.
Feet.
Hands.
Ribcage.
Touring the inside of the body.
A sense of strength and fluidity.
Power and ease.
Returning to a feeling of just the outside of the body.
Feel the skin on your hands You're faying.
Your arms and legs.
Imagine the felt sense of every pore.
On your body.
And now bring these two together and feel the body alive like never before.
The body alive inside.
Outside.
Trillions of cells.
And urge.
Energy.
You are a lie.
Breathing.
Breathe.
Be.
Resting.
Coming back to a sense of the radiant light emanating from your heart center.
Notice how it feel.
Warm and expansive.
And this heart light filling your entire being.
Radiated And this is the light of your higher self.
The essence of all that you are.
You are awake and aware.
To all that you are.
Take a moment here simply being present in this light.
Feeling the light of your true nature everywhere.
Let yourself receive.
And baths.
And your true radiance.
And in this space.
You may sense a message.
Feeling a knowing or simply a deep sense of peace.
Trust whatever arises.
Connection is strong.
Rest in this space Heart is open.
Awareness is clear.
Deeply resting.
A glow in the light of your heart.
Deep,
Deep peace.
Deep,
Deep.
Rats.
Now in this space.
Plant the seed of your Sankalpa again.
Repeating your special intention three more times.
Basking in this space of stillness.
Now it's time to come back from this yoga nidra journey.
Could you come back to the feeling of your breath?
The feeling of your life force energy flowing.
Deepening the breath.
Feeling the cool air.
Coming in the nostril.
And the warm moist air.
Leaving the nostrils.
Could you start to encourage bigger breaths?
Bigger breaths.
And once again,
Feeling your whole body breathing.
Your breath expanding to the edges of your skin.
And softening back down to the earth.
Breathe.
Now,
Could you bring a little movement to your finger?
To your toes.
Bringing the body.
Back online now.
Moving the rest.
Knee ankle.
Nodding the head.
Ever so gently waking yourself up from your deep rest practice.
Taking as much time.
As you want,
As you need.
Welcoming the awareness.
Of your clothing.
Or your blanket.
Widening out even more to sense the space you're in.
Might you hear any sounds in your space?
Maybe hearing any sounds in my space taking your time.
Coming back from this practice.
Noticing what you feel.
Allowing any insights or messages to wash through.
Your mind again.
If you haven't already,
You might change position.
As you prepare to move on with whatever's next for you.
You might intuitively know that this is a wonderful time for journaling or reflection,
Gentle stretching.
Quiet contemplation.
It's also the perfect time to move back into whatever's next for you.
With a renewed sense of peace.
Yeah.
Clarity.
And connection with the whole of who you are.
It's my honor and my pleasure to share this beautiful,
Nourishing,
Beneficial practice with you.
Thank you for being here.
I'm wishing everyone all the very best.
