Hello,
I'm Kumari and welcome to the practice of yoga nidra.
Please make yourself as comfortable as possible.
Whether you're lying in your bed,
On the floor,
Or sitting in a comfy chair,
Take the time to support yourself and get really comfortable.
Some nice things are a pillow under the knees,
Maybe a soft covering for the eyes,
And of course be sure that your phone's turned off and that you won't be disturbed for the next little while.
This practice has the potential to take you beyond the body,
Beyond the mind,
And beyond the emotions by gently guiding you to release all resistance in the moment and align with your true nature.
This is where profound healing and balancing can take place.
And the best part is that it's entirely effortless.
All you have to do is be comfortable and listen to my guidance.
This practice can assist you on so many levels.
When practiced regularly,
It can alleviate stress,
Anxiety,
Fear,
PTSD,
And trauma.
There have actually been many studies confirming the efficacy of this beautiful practice.
It all happens by winding down the nervous system with awareness of the body,
The breath,
And the fluctuations of the mind as witness consciousness.
The nervous system is guided into a parasympathetic state via the vagus nerve,
And the body can come into complete balance.
Calming substances in the body like serotonin,
GABA,
And melatonin are all released and a natural feeling of relaxation overcomes the body.
Yum.
So go ahead and make any more adjustments that would allow you to become even 2% more comfortable.
Perhaps moving the head from side to side,
Making sure the shoulder blades feel flat,
Or any other fidgeting to get your comfort just right.
And remember too,
You are always welcome to move or adjust during the practice.
Just do your best to come back to a place of stillness and awareness of my voice.
Now might you feel into your whole body,
Your body letting go with every exhale effortlessly,
Listening ears.
Could you hear any sounds beyond the room you're in?
And now within the room.
And sense the shape of your body lying here in your place within the room.
And drawing your attention inward,
Tuning into the natural rise and fall of your breath.
Tapping into the breath in your whole body.
The body and breath united.
Now could you take in two sips of air through the nose like this.
And a long,
Slow exhale out the mouth through an imaginary straw.
Let's do that again.
Inhale.
Exhale.
Three more times at your own pace.
I'll do it with you.
The breath returning to its own pace now.
Feel as if you're melting.
Melting into the surface beneath you.
Your bones,
Your organs,
Your blood and connective tissues.
All responding to this deep state of relaxed awareness.
Your trillions of intelligent cells swirling,
Alive and radiant.
In yoga nidra,
We practice sankopa or intention.
Your intention here and now is what will plant the seed deeply in the subconscious.
We use this sankopa as a way to affect great healing and transformation in our lives.
What do you want to manifest in your life?
Now this isn't a goal,
You could more think of it as your heart's truest desire.
What do you want to live in every moment?
What belief do you want to be true in every moment?
And this intention should be the positive,
Present tense and be as simple and direct as possible.
And also if a sankopa doesn't easily present itself now to you,
You might use this one.
I treat myself with love and compassion.
I treat myself with love and compassion.
So we'll take a few moments to really search your heart for what you wish to be realized in your life.
Or maybe you are already working with a sankopa.
And start to bring that in now.
When you feel ready,
Repeat your intention three times as if it were already true.
Now next we're going to move into the rotation of consciousness.
Allow your awareness to rest in each place I mention.
Follow my voice as it cascades around the body like a gentle stream.
Your own inner attention enlivening each area with your inhale.
Each area of your body,
Your innate healing and expanding energy.
Beginning with the tip of the tongue.
The entire tongue now.
The inside of the right cheek.
The inside of the left cheek.
The roof of your mouth.
The space under the tongue.
The teeth and gums.
The entire mouth alive with sensation.
The lips.
And the tip of the nose.
And the right nostril.
And the left.
And sensing both nostrils at the same time.
Feeling your breath moving in and out.
To the right eye.
The eyeball as an orb of energy.
All the tiny nerves and muscles of the right eye.
Awash with sensation.
The whole right eye.
Now the eyebrow and temple.
And to the left eye.
An orb of radiant energy.
The tiny nerves and muscles.
All sensational.
Now the eyebrow.
Temple.
And could you feel into both of your eyes at the same time?
To the space between your eyebrows.
The center of your forehead.
Soft.
And warm the skin.
Softening simply by your attention to it.
Now the whole scalp.
Tiny tingles of energy all over.
To the right ear.
Its folds.
Its edges and layers.
Now deep inside the right ear.
The right ear listening.
To the center of the brain.
Could you sense the brain inside of your skull?
To the left ear.
And its layers.
Its folds and edges.
Deep inside the left ear.
The left ear listening.
Can you sense both ears simultaneously now?
Now an awareness of the whole head.
The neck.
Front and the back.
Each side.
And to the center of the throat.
The base of the neck.
To the right shoulder.
And sensing deep into the right shoulder joint.
The upper arm and elbow.
To the wrist.
And the top of the hand.
And the palm.
And sensing the warmth of the palm.
Now could you sense the thumb?
The first finger.
Second.
Third.
Fourth finger.
And sensation of the entire right hand.
Now the entire right arm.
Moving to the energetic heart center.
Feeling into the center of your chest.
Now deep in the left shoulder joint.
And the upper arm and elbow.
And the wrist.
To the top of the hand.
And the palm.
And warm.
And could you sense a soft vibrating in the palm of the hand?
And the thumb.
First finger.
Second.
Third.
Fourth finger.
The entire left hand is one.
Now sensing the entire left arm is one.
Moving back to the center of the chest.
To the right side of the rib cage.
And the left side of the rib cage.
And the whole rib cage at the same time.
And the solar plexus.
Navel.
And the right hip.
And sensing the ball and socket joint deep within the hip.
And the warm energy of your right hip.
And the upper leg.
Knee.
Lower leg.
And ankle.
And the top of the foot.
And the sole of the right foot.
And could you effortlessly feel into the sole of your foot?
Now all the toes.
One.
Two.
Three.
Four.
Five.
And the full right foot and leg unified in sensation.
And the pelvic bowl and all that rests within it.
To the left hip.
And sensing deep into the joint.
The upper leg.
Knee.
Lower leg.
And ankle.
And to the top of the foot.
And the sole of the left foot.
And feeling into the left sole.
And all five toes.
One.
Two.
Three.
Four.
Five.
The full left foot and leg unified in sensation.
Now an awareness of the backside of the body.
And the backside is one.
Now the front side.
An awareness of your front side.
And the whole body as one.
The whole body a unified vessel of sensation.
Subtle energy moving.
Brilliant with its own inner light.
Alive.
Swirling with divine intelligence.
And sensing your breath and your whole body.
Your entire body breathing.
Begin to count backwards from ten to zero.
Like this.
Inhale ten.
And exhale ten.
And so on.
And if you lose track or finish,
No worries,
Just begin again at ten.
Begin this meditative counting now and continue until you hear my voice again.
Thank you.
Thank you.
Thank you.
Letting go of the counting and focus on breath.
Gently shift your awareness to the space behind the eyelids.
Watching,
Observing,
Welcoming.
Maybe you see darkness or maybe you see colors,
Shapes,
Or images.
Try not to label anything that comes up or pass judgment or bring the thinking mind into it.
These are only images.
And just stay with what is there for the next few moments.
And now letting go of watching the space behind the eyelids.
Bring your attention back to your sankalpa.
Take in how it feels in your body.
Breathe with your sankalpa for a few breaths.
I treat myself with love and compassion.
Or repeat your sankalpa three more times.
Trust and know that your subconscious is supporting all you desire.
Now very slowly begin to return from the practice of yoga nidra.
Connect again with your natural spontaneous breath.
Feel your body move as you breathe.
You might welcome some deeper breaths now.
Listen for any sounds beyond this space.
The sounds in this space you're in.
Imagine your body in the space you're in.
Feel the contact points between the body and the surface you're lying on.
When you feel ready begin by wiggling just one finger.
And now two.
Allow that energy to move into your hands.
Here you might open and close the hands.
Allow for any other organic movements to be inspired.
You might nod the head or a full body stretch,
However you desire to move.
Gently bringing yourself back from the practice of yoga nidra.
When you're ready,
If you're lying down go ahead and roll over to your side.
All your senses alive.
And your whole being balanced and soothed and ready for the next segment of your night or day.
You can come to you seated when you're ready or open your eyes when you're ready.
Or perhaps you're using this recording to fall asleep.
You might turn that off now.
Thank you so much for joining me for this yoga nidra practice.
I upload new yoga nidra every single week and I'd love for you to continue to join me.
You can always follow me.
And I would love to hear where you're listening from and what your experience was like during this yoga nidra.
Or any other feedback or comment you'd care to share.
Wishing you all the very best.
Again,
My name is Kumari.
Namaste.
