Yoga Nidra - Mini Nap

Welcome to your quick yoga nidra nap! This short, yet powerful effortless guided meditation will help you reset amidst your busy life. Use it as an afternoon pick me up or a before bed soother or anytime you only have 15 minutes, but know meditating will be beneficial! I would love to hear about your experience and also what time did you do it?!

Transcript

Hello,

My name is Kumari.

Thanks for joining me for this short form yoga nidra or non-sleep deep rest practice.

It's a wonderful choice if you are short on time,

As a power nap,

Or a quick before bed meditation.

So take a moment now to get yourself really comfortable.

Maybe that's putting a blanket over your body to stay warm.

Supporting under the knees and under the head.

Just making sure that you feel really comfortable.

Comfort is key in this effortless practice.

So we'll begin by taking a few breaths together.

Take in two sips of air through the nose like this.

And a long exhale through your mouth.

Trying to extend as long as you can.

I like to think of the exhale as blowing out in slow motion through a straw.

So really try to extend your exhale.

Let's do a couple rounds together.

Ready?

Again.

One more round.

Just returning to your normal,

Natural breath.

Begin to sense your body,

The weight of your head,

Shoulders,

Hips,

And buttocks.

Your arms and hands,

Legs and feet.

Your entire body softening.

Letting go into stillness.

Feel your inhale from the belly all the way to the chest.

And your exhale from the chest to the belly.

Ebbing and flowing.

Just like the tide rolling in and out.

In and out.

Could you drop out of your thinking mind down into your heart space now?

Sensing the ease of your relaxed beingness.

The simplicity of just being and breathing.

It's now time to use setas and kalpa or intention for your practice.

You may be working with your own,

Or if you'd like,

You might use this one.

I am attaining lasting peace of mind.

Repeat this or your own sun kalpa to yourself several times.

Feeling it in your whole being.

We will now begin to rotate our awareness through different parts of the body.

Let your attention flow to each area.

See if you can imagine it as a little swirl of energy,

Creating a river of vibrant healing energy throughout your body.

Beginning with the tip of the tongue.

The base of the tongue.

The insides of the cheeks.

The top row of gums and teeth.

And the bottom row of gums and teeth.

The inside of your mouth alive with energy.

To the nose and nostrils.

Can you feel your breath flowing effortlessly in and out of the nostrils?

The eyes,

Eyebrows,

And temples.

Both ears.

Both ears listening.

And the point between the eyebrows.

And now moving inside your skull,

Sensing your brain.

The right hemisphere.

And the left hemisphere.

Your entire brain within your skull.

Move awareness to the scalp.

The whole scalp.

To the center of your chest.

The right shoulder.

The left shoulder.

Both shoulders simultaneously.

Both elbows.

Both wrists.

The right palm.

Swirling energy in the right palm.

The left palm.

Subtle energy sensation in the left palm.

And now both palms at the same time.

And allow your awareness to spread into all 10 fingers.

And now both hands as orbs of energy.

Swirling,

Vibrating.

Move your attention to the solar plexus.

To the navel.

The right hip.

The left hip.

Both hips.

Awareness of both hips at the same time.

To the knees.

And sensing each knee individually.

The right.

And the left.

And now at the same time.

To the ankles.

And the sole of the left foot.

And the sole of the right foot.

And the soles of both feet.

And now could you also sense all 10 toes?

And now sensing both feet as oblong orbs of energy.

Both feet vibrating.

Now imagine this subtle vibration spreading through your whole body.

The legs.

Torso.

Chest.

Back.

Hands and arms.

Neck and head.

Your body as one unified expanse of shimmering energy.

Your whole being beaming with radiance.

Each exhale igniting and expanding your energy outward in all directions.

And each inhale drawing in that luminous energy.

Imagine exhaling and lighting up from within and glowing outwards.

And inhaling back in all that sparkling energy.

You are the energy in all forms.

You are life force in human form.

You are one with all that is and your true nature.

Rest here now in the sweetness and depth of your innate radiance.

Deeply resting.

The effortless connection to your inherent natural vibrancy.

And now could you add in the felt sense of your sankalpa or if you used the one I offered,

I am attaining lasting peace of mind.

Go ahead and repeat it a few more times.

And now gently bring your attention back to your breath.

Feeling your life force within as you breathe.

Begin to welcome some deeper breaths as we emerge from the state of yoga nidra.

Making any gentle movements with your body.

And take your time to arise a bit more and either go on with your day or your evening.

Wishing you all the best.

Namaste.

Namaste.

Namaste.

Reviews

Great yoga nidra! One I will come back to often.
Namaste 🙏 🕊🪷💕🧘‍♀️🙏

Kumari (sp?) - it doesn’t matter what time of day it is, what state of restlessness I’m in, the environment around me - you ALWAYS manage to bring rest and ease to my nervous system. I arise after each meditation feeling fully rested and relaxed - even if it’s only been 15 minutes! Thank you so much. 🙏🏼

Such a powerful 15 minute practice. Many thanks for this offering, Kumari🤍🤍

Nice short yoga nidra practice, I fell asleep for part of it, so it was a nap for me. Feel re-energized for the rest of my day. Thank you and namaste

Used this Sunday about 3pm before focusing on getting ready for Monday’s work day. I have a difficult time motivating for the work week.

Everything about this was perfect!!! Including your voice!! Thank you so much

Very calming, felt asleep again as I wanted to sleep longer. Much gratitude🙏🏽✨️🍀💚

I loved it! It was short, relaxing and helped me to reframe my thoughts. The music was the perfect volume while still being able to clearly hear & respond to the instructions. I especially loved how you did one side of a body part, then the other side of the same part, then both sides at the same time. I think it gave me a sense that my body was relaxing, but not leaving one side alone to rest by itself while doing the other. What I am trying to describe I guess is balance within the whole body structure. I'm glad you didn't bring our awareness down to the back of the hand front of the hand and repeat it on each individual finger. (I find that to be a bit of over-kill because I don't see how someone can experience the front side of the finger relaxed and still have the back side tight or feeling tension.) I would prefer to focus on the parts of the body that are well known for holding tension.
I thoroughly loved this Yoga Nidra. It is 10 PM Arizona time. I did this meditation so that I could relax while waiting for my husband to come home from a long work day. It was very relaxing, suppressed my headache and gave me enough energy to last until we were ready to go to sleep. Thank you so much!
And give Milo a big hug & kiss from me too.
Much Love, Light and Gratitude,
Kelly 💜😇💜 💛😺💛

Wonderful, for a quick pick me up when I don’t sleep well or am fatigued. 🙏🏽

Wonderful! I feel so calm and relaxed now. Thank you, Kumari. 🙏🏻💚

Exactly what I needed. Appreciate no bell at the end.

Very soothing voice, and well spoken. Clearly has a knowledge of and appreciation for meditation techniques. I practiced before bed and felt energy and relaxation in a new way. Very much enjoyed.

A rare short Nidra that felt similarly effective to a longer one. Thanks for sharing, and holding the space so well.

I chose to do this practice in the afternoon and feel deeply nourished by it . Thank you 🙏

It was wonderful . I feel asleep before it ended . Her voice so relaxing

So restorative and energizing! Awesome Power Nap! Thank you 🙏🏻

Thank you Kumasi🌸, is is so beautiful and lovely, so relaxing 😌.
Would you consider making a longer version, say 25-30 minutes? I would love that. Your voice and guidance resonated deeply with me 💗

Wonderful, I’ll keep an eye 👁️ out for it!

That was wonderful way to break from the day. Thank you

You gently lull us towards sleep with your calming voice and relaxation sequence. With no ending bell, I drifted off to sleep. Namasté