Hello and welcome to the practice of Yoga Nidra.
I'm Kumari and I'll be your guide today.
This Yoga Nidra is going to be short and sweet.
It's meant to be accessible to you in times where you just need a little recharge and a little cultivation of peace and ease in a short time.
So go ahead and make yourself just as comfortable as you can get.
Maybe it's lying down or maybe it's reclining in a comfortable chair or on the couch.
Begin to feel your body.
Feel all the places that your body makes contact with the surface you're resting on.
Are there any micro adjustments that you could make to become even 2% more comfortable?
Go ahead and place your hands at your lower abdomen and tune into the rise and fall of your breath.
Letting the sacred movement of your breath draw you inward,
Calming you.
And now begin to add a count to the breath.
Whatever comes naturally,
Perhaps it's three on the inhale and four on the exhale.
And just stay with the focus on your breathing.
Feeling your breath actually happen.
Never any strain,
Just the natural current of your breath.
And now with your next exhale,
Release your hands and arms to your sides and bring your attention to your jaw.
Relax the jaw.
Feel all the muscles in the cheeks,
The forehead,
Softening.
Your whole body responding to these still moments.
And now we'll welcome in an intention for this practice.
Repeat in your mind after me.
I allow myself to rest.
I allow myself to rest.
I allow myself to rest.
Moving now into the rotation of awareness.
Follow my voice as I guide you on a journey around your body in order to facilitate an even deeper letting go.
Beginning with the inside of the mouth.
Sensing the tongue,
The roof of your mouth,
Your gums and teeth,
The lower lip,
Upper lip,
The tip of your nose,
The right temple,
Left temple,
Right eye.
Sensing the eyeball,
The eyelid,
Even the lashes.
And now the left eye,
Eyelid,
Lashes.
A sense of both eyes now simultaneously to the point between the eyebrows,
The right ear,
Left ear,
Both ears listening,
The forehead,
Your whole scalp,
Your whole head to the base of the throat,
The right shoulder,
Left shoulder,
Right elbow,
Left elbow,
Right wrist,
Left wrist,
The palm of the right hand and all five fingers,
The palm of the left hand and all five fingers.
Sense and feel both hands in their entirety and now both arms,
Both arms simultaneously.
Come to sense the center of your chest and now your rib cage,
The navel,
Right hip,
Left hip,
Right knee,
Left knee,
Right ankle,
Left ankle,
The sole of the right foot.
Sense and feel the sole of your right foot and all five toes and now the left foot.
Could you sense the sole of your left foot and all five toes and now feeling both feet and all ten toes in your mind,
Both legs.
Become aware of the whole backside of your body,
The whole front side,
The whole body.
Awareness of your whole body as one,
Your whole body a field of vital energy.
Sensing the energy pulsating in your whole body.
Become aware of the natural movement of your breath.
Inhaling,
Exhaling like an infinite wave.
Can you imagine breathing your inhale all the way to the crown of your head and exhaling from the crown of the head through the whole body to the tips of the toes and breathing in again from the tips of the toes up through the whole body to the crown of the head.
Exhaling,
Releasing through the whole body to the tips of the toes.
Breathe like this.
Breathing with your whole body.
Life force energy pulsating,
Shimmering.
And now the next time you exhale,
Let go of the breathing focus and become aware of how deeply you are resting.
Resting as the fullness of who you truly are.
Deep,
Nourishing rest.
Deep,
Deep peace.
Guide yourself back to the awareness of your breath.
Once again,
Feeling the movement of your breath effortlessly.
Begin to welcome deeper breath.
Feeling your body expand and contract even more.
Awareness of the fingers.
Softly brushing the thumb pads against the index finger pads.
And now the middle finger,
Ring finger,
And pinkies.
Inviting more movement into your fingers and wrists.
Allow your attention to flow all the way to the toes.
Gently wiggling the toes.
The ankles.
And just allowing for any other movements in your body.
Coming back to the awareness of the space you're in.
The feel of your clothing.
The feel of the surface you're upon.
Let's take a deep breath in together.
Inhaling.
Exhaling through the mouth.
Two more together.
Inhaling.
Opening your eyes now.
Returning to your evening or day with a newfound peaceful energy.
Thank you for joining me.
I hope this meditation allowed you to have a few moments of rest and rejuvenation.
Wishing you all the best.
Namaste.
