Hello Hello.
I'm Kumari Sky,
I'll be your guide.
This practice is for anyone that needs a little break,
Anyone that wants help with falling asleep or when they wake up in the middle of the night.
Maybe for an afternoon rest and pick me up,
Kind of like a power nap.
So,
So many benefits for everyone with Yoga Nidra.
So I hope you'll join me.
I'll see you in the video.
If you're new to what I offer,
My name is Kumari Skye.
If you've never practiced Yoga Nidra before,
One of the integral pieces is getting comfortable.
So be sure to grab an extra blanket or pillow.
Think of it like feathering your nest.
I'm just starting to tune into your body.
Just noticing if there's any other areas where you could get a little more comfortable maybe tucking in a pillow or grabbing another blanket,
Whatever you need.
Whenever you need to make yourself Really comfortable.
And it's this reason that we can get really deep in yoga nidra.
We're taking the time to nourish the physical body in the very beginning so we can completely let go and allow the magic to wash through us.
Yoganidra guides us into a state where we can experience our true nature.
And that true nature is peace.
And this peace allows us to experience the fullness of who we really are.
This happens during our practice of yoga nidra.
And as we practice regularly,
More and more.
Or showing up as our true self.
Living from the heart.
And our innate wholeness.
Not a saiyan Your thumb.
Your index fingers.
Your middle finger.
Ear ring finger.
And the pinkies.
Sitting with the awareness of all 10 fingers.
Just all 10 fingers creating a connection,
Your mind and your body.
All ten fingers.
Now move into all your fingertips.
Maybe even imagining them as vibrating or really feeling that.
It's noticing what's happening here.
Now come to sense the palm.
Near hands.
Connecting to the hands.
Aware of the hands and the whole body,
Like your awareness and hands can spread into both hemispheres of the body.
Can you start to sense the aliveness of your energy?
And we'll do a little breathing to help take us deeper.
Yoga Nidra is a practice of letting go of the physical body and the thinking mind.
And dwelling in this space of pure presence.
This is our true nature.
Take a breath in with me.
And out.
Again in,
Now,
One more.
And now we'll do three rounds of the box breath.
This is four in,
Hold for four,
Exhale for four,
And hold out for four.
Ready?
Breathe in,
4,
3,
2,
1.
Hold,
4,
3,
2,
1.
Exhale,
4,
3,
2,
1.
Hold,
4,
3,
2,
1.
Inhale,
4,
3,
2,
1.
And hold,
4,
3,
2,
1.
Exhale,
4,
3,
2,
1.
Hold,
4,
3,
2,
1.
Inhale,
4,
3,
2,
1.
Hold,
4,
3,
2,
1.
Exhale,
4,
3,
2,
1.
Hold,
4,
3,
2,
1.
Breathe.
Heal your expanse of breath.
Whole body alive with life force energy.
Awareness resting at the space of your heart.
It's here that we welcome our syncopus.
Maybe you're working with one from practice to practice.
Here's an example.
I allow myself deep healing rest.
Or feel free to create an intention of your own.
Taking a moment here to cultivate and Gently embody what your intention is.
And now plan it like a seed by whispering it to yourself three times with feelings.
Next,
We'll move into a journey around the body.
Follow my voice as I guide you.
Notice what's there,
If anything,
In any of these places.
This intention and attention sends a signal.
To let go.
Deeply let go,
Simply through awareness.
We'll start with the right hand thumb.
The index finger.
Middle finger,
Ring finger.
And pinky,
Sense of all the fingers.
The palm.
Top of the hand.
Rare?
Forearm.
Elbow,
Upper arm.
Shoulder,
The whole right arm and hand.
The whole right arm and hand together in your mind.
Send attention over to the left hand thumb.
The left thumb.
Index finger.
Middle finger,
Ring finger,
Pinky,
All five fingers.
Palm.
Top of the hand.
Wrist,
Forearm,
Elbow,
Upper arm.
Shoulder.
The entire left arm and hand.
Can you bring to mind both arms and hand?
Both arms and hands.
To the collarbones.
The hollow of the throat.
Sense the chest.
Sense the chest,
The center,
The right side.
The left side.
The expanse of the chest.
Notice the rib cage.
The ribcage wrapping around the back and the front.
The sense of the organs inside your body.
The lower back.
The abdomen.
The pelvis.
Hips,
Glutes.
Bye.
Nyeh.
The right calf.
The right shin.
Left calf.
Right shin.
Both ankle.
The heel.
The souls of the feet.
The soles of the feet.
The right big toe.
Second toe.
Third,
Fourth.
Unfair.
So all five toes.
And the whole right foot and the left sole of foot.
The left big toe.
Second tone.
THIR four,
And fair.
All five toes.
All five toes.
And the whole left foot.
Both feet together.
Both legs together.
The upper body.
The back of the head.
Crown of the head.
In the center of the forehead.
The right eyebrow.
Left eyebrow.
The right eyelid.
Left eyelid.
The eye lashing.
The orbs of the eye.
The space behind the eye.
Both ear.
Both ears listening.
Arrayed nostril left nostril both nostrils.
The upper lip.
Lower lip.
The surface of the tongue.
The roof of the mouth.
The inside of the mouth.
Noticing the inside of the mouth.
And expanding that awareness to sense the whole head.
The whole head.
The whole body.
Sense of the entire body as one.
Radiant with energy.
Sense the body as radiance.
Electric The breath is energy.
Can you come back to sensing the breath at the nostrils?
Breathing in.
Breathing out.
Simply breathing.
Feeling your breath and the whole body.
A soft expansion.
And really,
No effort,
Just a body breathing.
Begin to count down your breath from 10 to one.
Inhale,
10.
Exhale,
10.
Inhale,
Nine.
Exhale nine all the way down to one.
Counting the breath.
Breathe.
Wherever you're at,
Letting go of the counting.
Witnessing the effortless breath.
And meaning the body.
Moving into sensing opposite.
Begin to feel the body as hot.
Creating a felt sense of heat building in the body.
Whole body filled with warmth.
And now a felt sense of coolness.
Let the body cool.
Fresh.
Full body.
As if a breeze were gently blowing over the body.
Cultivating that sense of heat again within the body.
As if the covers were too warm in the night,
The body heating up.
All the way to the fingertips and toe tips.
The body is warm.
On the verge of perspiring.
And then moving back to a felt sense of coolness.
The feeling of dipping into a pool that's not quite warm.
Sensing the body as cool in a pool of water.
Almost shivering.
Now call back the sense of heat in the body.
Heat on the body.
Cool on the body.
Feel them at the same time.
Hot and cold body at the same time.
Now release these opposites from the awareness.
Seeing a body.
Resting here Body resting.
Resting in a place of deep peace.
Now imagine that you're walking through A forest in autumn time.
See a flash of golden leaves overhead.
Hold and leave in the afternoon light.
Twinkling sunlight filtering through the branches.
Now in front of you seeing a single red leaf resting on the earth.
Staying on the earth Notice the color.
And the shape.
And the quiet beauty of this red leaf.
And peeling.
Seeing and sensing a gentle breeze moving through the trees.
Leaves shimmering.
Making a soothing sound.
Suddenly a swirl of leaves rises around you.
Gold amber crimson all the leaves spinning through the air around you.
Now seeing in the mind's eye.
One leaf lifting higher than the others.
Carried effortlessly by the wind.
Imagine yourself becoming that leaf.
Lay.
And free.
And carry.
Carried by the wind.
Above the forest.
Looking down upon a vast landscape painted in autumn color.
Rising higher.
The landscape fades away.
Interesting.
Into the cosmos.
Into the spaciousness.
Of all that you are.
You are limitless.
I'm staying here now.
The presence of pure peace.
Resting back.
Drifting.
Spaceships.
Breath.
Resting back for just.
.
.
Now is the time to.
.
.
Let yourself be.
Can you start to bring back to mind the sankalpa?
The Sankalpa.
I allow myself deep healing rest.
Or whatever yours was.
Let's plant that seed again in water.
What's already there?
By repeating three more times in your mind.
Begin to allow your awareness to come back a bit to the body to the breath.
Ever so gently.
Allowing yourself to come back little by little Little pilot.
Start to deepen your breath.
You might start to wiggle your feet around.
Wiggle your hands around.
And suffer so tenderly.
Waking yourself up from this deep state of rest Taking all the time.
That you have or want.
To bring yourself Back to waking awareness.
You might like to move around or change positions.
Noticing how you're feeling right now.
The state of mind that you have as the body comes back online.
Your waking awareness.
Note how your breath feels.
Your body.
May whatever's next be peaceful.
May you carry this.
Sweet space of balance and clarity.
And peaceful energy with you.
Wishing you all the very best.
Namaste.
