Hello,
My name is Kumari and welcome to this short and sweet yoga nidra practice.
This practice can be used anytime you want to calm and relax your nervous system,
But you might not have as much time.
I love short yoga nidras in the afternoon.
They really help me to gracefully move into the evening hours.
Whenever you care to use this is perfect for you.
So let's get right into it.
Remember that comfort is key with yoga nidra,
So take a moment now to get settled in whatever way feels best in your body.
Remembering that it's always fine to readjust as needed during the practice.
Just come back to stillness as soon as you can.
Begin to sense the weight of your head,
Letting go of any holding in the facial muscles.
Feel into where the rest of your body makes contact with the surface beneath you.
Softening in the upper back,
Your arms and hands.
Your hips and buttocks releasing.
Your legs and feet still and relaxed now.
Then shift to the breath now,
Your natural,
Effortless breath flowing in and out.
Now we'll add a gentle breathing practice.
All you're going to do is inhale through your nose,
Hold your breath,
And then exhale out an open mouth making the ha sound.
Move through it a few times together.
Ready?
Inhale,
Hold.
Exhale.
Again,
Inhale,
Hold.
Exhale fully.
Now one more time together.
Inhale.
Hold.
Exhale.
And now continue to consciously extend your exhales,
Except now go ahead and close your mouth,
Doing that breath several more times.
Imagining that each exhale is a warm breath soothing your whole body.
Softening your body like wax.
Melting.
And now with your next exhale we'll move on to the body scan.
Allow your awareness to spread into the places on your body I mentioned.
We'll begin with the inside of your mouth.
Notice the tongue,
The insides of the cheeks,
The roof of the mouth,
Your gums and teeth,
Your whole mouth alive with sensation.
Now both lips,
Both cheeks and both nostrils.
Feel your breath moving in and out of the nostrils.
The right eye,
Eyebrow,
Temple and the left eye,
Eyebrow and temple.
Now both of these areas at the same time,
To the center of the forehead,
The crown of your head,
And sensing your entire scalp,
Your right ear,
Left ear,
And both ears simultaneously.
Notice the right hemisphere of your brain,
The left,
Your whole brain within your skull,
Your throat and neck,
The right shoulder,
The left shoulder,
And both shoulders simultaneously.
The upper arms,
Elbows,
Forearms,
Wrists,
And both palms.
Notice filling both palms and all ten fingers on the tops of the hands.
And now allow your attention to fill both hands and both arms at the same time.
Moving to the center of the chest,
The abdomen,
The pelvic bowl,
The right hip,
The left hip,
Both hips,
The thighs,
Knees,
Lower legs,
Ankles,
And the soles of your feet.
Awareness flowing to the soles of your feet,
All ten toes on the tops of the feet.
Infuse your awareness into your feet and legs.
Now can you sense the backside of your body,
The entire backside of your body,
To the front,
From your face all the way to your toes,
The whole front side of your body,
And now every bit of your body,
Awareness flooding into your entire body.
Your whole body has one unified field of radiant energy.
Come back to the gentle awareness of your natural breath,
Feeling your breath in your body,
The soft expansion of the inhale and gentle contraction of the exhale.
No effort.
Begin to count down your breath from ten to one,
Like this.
Inhale ten,
Exhale ten,
And so on.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten.
Let go of the focus on your breath and rest here now in stillness.
The stillness of complete relaxation.
Deep,
Deep relaxation in your whole body.
Deep,
Deep relaxation in your mind.
Slowly floating here as your true radiant self.
The effortless experience of pure rest.
The sensation of floating.
Simply be.
Begin to welcome some deeper breaths now.
Bringing yourself back from this meditation.
Full,
Deep breaths.
Begin to move your body in any way that comes naturally.
And in your own time and in your own way.
Moving on to whatever's next in your day or evening.
It's my pleasure and honor to guide you in this practice.
Wishing you all the best.
Namaste.
