Hello and welcome to this Yoga Nidra.
My name is Kumari and I'll be your guide.
Go ahead and get yourself as comfortable as possible.
You can be resting on your couch.
On the floor,
In your bed,
Whatever's best for you.
You might like to have a blanket or a covering for your eye.
There's no experience needed for this practice.
It's all about listening.
And allowing my voice to take you into a deep state of effortless rest.
There's nothing you need to do.
Except get comfortable.
Closing your eyes if you haven't already.
More simply breathing and being.
This practice allows us the opportunity to move from all the busyness,
All the thinking,
All the doing.
To being.
We rest back,
Simply being.
Feel that sense of beingness right now.
Just you and you.
In a restful position open and receptive to my guidance.
And the promise of deep rest.
Let's take a breath in together.
Release.
Another big breath in.
Really blowing it out through purse lips again.
Feel any sense of holding,
Being released.
Resting back,
Simply being human.
Allowing.
And in this stillness,
Your muscles are relaxing.
Softening.
Long-held tension can relax now.
There's nothing you need to do anymore.
Welcome in a breathing practice,
A simple counted breath.
Big inhale in through the nose,
Holding the breath,
And then letting it go for the count of five,
Outburst lips.
Let's begin.
Inhale,
One,
Two,
Three.
Hold,
One,
Two,
Three,
Four.
Exhale,
One,
Two,
Three,
Four,
Five.
Let's do that again.
Inhale,
1,
2,
3.
Hold 1,
2,
3,
4.
Exhale 1,
2,
3,
4,
5.
Your body melting deeper into relaxation with each exhale.
One more round.
Inhale,
1,
2,
3.
Hold,
1,
2,
3,
4.
Exhale,
1,
2,
3,
4,
5.
Stillness.
Rest is medicine.
In this place of stillness.
Call in your Sankalpa.
If you're not currently working with Sankalpa from practice to practice,
I invite you to either use this one or create an intention.
You could use this as your Simkhalpa.
I allow myself to rest deeply.
Or create an intention.
And when you're ready,
Repeat this three times in your mind.
Us to know that this positive intention has now been planted like a seed deep in the subconscious.
Where it will flourish and grow.
Follow my voice,
We'll move around the body.
Awareness resting on each plane.
And perhaps a felt sense in each area of energy or awareness.
Perhaps even a physical feeling.
Or beginning at the top of the head.
And sensing the whole top of your head.
And now the right ear.
Left ear.
.
.
Both ears together.
Hearing.
Both ears.
Could you imagine?
The lobes and the flesh of the ear.
And come to sense the right eye.
The left eye.
Both eyes.
Shrouded by their lids.
Hell.
Sensing the space behind the eyes.
The brain inside the skull.
And the pineal gland in the center.
Might you imagine?
The brainstem.
And the root of your tongue.
The tip of the tongue.
The whole surface of the tongue.
Bleh.
The bridge of the now.
And the whole right cheek.
The whole left cheek and the tip of the chin.
The hollow of the throat.
Collarbones.
Sensing the collarbone.
Center of the chest.
The right thumb.
Index finger.
Middle finger.
Ring finger.
Pinkie upon.
The whole right hand.
Breath.
Forearm.
Elbow.
Upper arm.
Shoulder.
A whole chest.
Sensing the whole chest.
The left shoulder.
Upper arm.
Elbow.
Forearm.
RE.
The palm.
Pinky finger.
Ring finger.
Middle finger.
Index finger.
The thumb.
Can you sense the whole left hand?
The whole right hand.
Both hands together.
Both arms.
The ribcage.
The abdomen and weight.
The pubic bone.
The left big toe.
Second toe.
Third,
For Unfair.
The sole of the left foot.
The whole left foot.
And gone.
Lower leg.
Me.
5 the left hip and glute.
The right hip and glutes.
Bye.
KNEE lower leg.
And calm.
Soul of the foot.
A big toe.
Second toe third,
Fourth,
And fair.
The whole left foot.
The whole left leg.
Now both feet together.
Both legs together.
The lower half of the body.
The upper half of the body.
Sense the back side of the body.
The front side of the body.
The whole body as one.
Sensing the energy.
Of the whole body.
The whole body subtly vibrating.
A part of the all.
Body deeply relaxed.
Sensing the life force within your body.
Sense the life force as your breath inside the body.
Feel your body physically move with the breath.
Imagine the breath as a line of light moving from the heart center to the crown of the head.
And then the exhale back down a white light back to the heart center.
And this light representing energy.
And let this light come to rest at the heart center.
Could you imagine this light moving back and forth,
Up and down the right arm?
To the center of the palm and then back to the heart space.
The inhale fills the right arm to the palm.
And then it comes back.
Sensing,
Feeling,
Or imagining this in whatever way.
There's no right way.
And now with this next exhale,
Coming back,
That light at the heart center.
Growing brighter and stronger.
Inhaling now through the left arm to the center of the left palm.
And back to the heart center.
Just imagining you could take a light up and down the left arm.
Coming back to the center of the chest.
Feeling the actual breath here.
And seeing the light emanating from the center of the chest.
Now moving this light down the left leg.
And back up the leg to the heart.
Can you imagine a light flowing down the body,
Down the leg,
To the toes on your inhale?
And then coming back up to rest at the heart.
The breath has energy.
As light.
Coming back to the heart center.
The whole chest glowing with light.
Picking this light up and down the right leg.
Back to the heart space.
Come back to the heart space resting here.
A felt sense of the glow,
Of the light,
The energy.
And starting to feel your breath filling up your whole body.
Every inhale,
The body expanding with breath.
And then we exhale the breath condensing back in towards the heart center.
Start to sense this great stillness within the body.
Imagine the body like a stone,
A boulder.
Still and solid and unmoving.
The body still.
As if the breath weren't even flowing.
Now sensing this opposite,
The body went on a wave.
The body right in the way.
Feel the pull,
The movement of the water beneath you.
Feel the water moving your body effortlessly,
The body moving,
Flowing.
Now returning to stillness.
Great stillness.
Like a statue.
The body solid,
Unmoving.
And with this next inhale,
Feel the body flowing on the waves again.
See the body like a little boat bobbing up and down in the waves.
Bobbing up and down on the waves.
And can you bring back that solidness?
Feel the solidness and the wavy flowy moving at the same time Feeling these two opposites simultaneously.
Aligning with the rise and fall of the breath.
And the sacred breath effortlessly.
Flowing.
Imagine yourself walking along.
Quiet forest.
Soft moss cushions each step.
And the scent of earth fills the air.
Come along on this walk through the forest.
Feeling it everywhere Ancient trees rise all around you.
You are simply being.
On this path.
Feel yourself walking as the path naturally unfolds.
Notice how the forest trusts its own rhythm.
The trees growing without.
Striving.
And the moss spreads without effort.
The sense of everything belonging exactly as it is here in this forest path.
Now a deer appears among the trees.
Sense the deer as still.
And aware and gentle.
And the deer's presence reminds you.
Trust what you feel.
As if the deer is saying.
Your inner sensing is why.
And the deer moves on and the trail keeps unfolding.
Trail.
Through the mouth scene.
For us.
Alive with energy.
You are one with this energy that flows just like the hawk that's gliding above you now.
Sense the hawk gliding on unseen currents The hawk is effortless.
Study.
And its message for you is you do not need to see the whole path.
Trust in the larger unfolding.
The Hawk Whisperer.
Trust in the larger unfolding.
Glides away.
Walking in the quiet,
Quiet,
Yet filled with energy forest.
Walking with a sense of trusting your path.
Trusting the quiet wisdom within.
Walking into the cosmos.
Dissolving into oneness with all that is.
Trusting your path.
You are one with all that is.
Resting in your divine true nature.
Floating in the vastness.
Floating in the vastness.
Rest here now.
In the fullness of all that you are.
Floating.
In this sweet,
Sweet space.
You bring back to mind the Sankalpa.
The intention.
Watering the seeds of this intention three more times,
Repeating your Sankalpa.
Basking in this space.
Of total relaxation.
And that you're ready to come back from your yoga nidra journey.
Start to take a deeper breath.
Maybe moving your body around.
And softly touching your thumb pads to all of the fingertips.
Returning to this body.
Opening and closing the hands.
Making some circles with the rest Awareness flows all the way down to the feet,
The toes,
The ankle.
A lovely opportunity for reflection.
For more quiet practices.
Riding nourishing yourself.
Moving a little slower if you're moving on with your day or evening.
Noticing the peaceful energy that fills you staying tuned in to the benefits of yoga nidra.
If you're continuing to move on,
Wishing you all the best.
If you're going to sleep,
Sweet dreams.
It's my honor and my pleasure to share these practices with you.
Until next time.
Namaste.
