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.
