Welcome,
I'm Kumari Skye.
I'll be your guide for this yoga ninja practice.
In case you are new to yoga nidra,
It is an effortless guided meditation that brings you into a deep state of rest and relaxation in a relatively short amount of time.
You'll want to get as comfortable as possible.
However that is for your body today,
Right here,
Right now.
Some of you might like to lay in bed.
Maybe it's bedtime where you're at.
Others may be taking a midday or afternoon rest.
Your body temperature naturally starts to decrease when you are moving into these slower brainwave states.
So therefore,
You might like to have a little covering.
And speaking of covering,
I really like covering eyes when I do yoga nidra.
You could try that if you've never tried that before.
Also note that I will be guiding you out of the practice,
But if you are using this for sleep,
Obviously you can just click off your app and drift into your deep rest of the night.
Go ahead and start to really settle in,
Even more closing down your eyes.
Going inward.
Inward.
To this space of peace and clarity that is innately there.
Will add all of the tensions of the day.
Just melt away.
Simply by listening,
Breathing.
And remaining aware of the guidance.
Just try to listen,
Notice if there's any sounds in your space.
If there's multiple sounds.
Go from sound to sound.
Maybe even noticing the sound of your own body.
The sound of your breathing.
Maybe even the sense of your own heartbeat.
And perhaps you can hear sounds within my space.
Slide your ear.
Open even more.
Guiding awareness now to your physical body.
Take time to notice how your head and neck are resting.
Maybe even letting go into the surface,
Your head and neck are resting upon even more.
Now come to notice your upper back.
Notice all the places you're making contact with whatever you've chosen to rest on.
Perhaps feeling a little warmth between you and the surface.
Notice your arms and your hands and in the way they are resting.
Your hard-working fingers and hands.
Now totally still,
Relax.
Every little tiny muscle and tissue in the fingers and hands.
Relaxing.
Could you even feel an energy in the palms and the finger?
Now we'll take awareness to the hips and buttocks.
And again,
Feeling into the surface you're on.
Become aware of how your legs and feet are resting.
A bird's eye view of your body here.
Bird's eye view of your body,
Simply resting back and letting go more and more into the surface.
Knowing it's always fine to make adjustments to your position.
Going to breathe to a count now.
We'll take a full inhale in for the count of three through the nose and a long,
Slow exhale to the count of five with coming out the mouth.
You might think of it like blowing out through pursed lips.
Together,
Let's just take one deep inhale.
Inhale,
Three,
Two,
One.
Exhale,
Five,
Four,
Three,
Two,
One.
Inhale,
Three,
Two,
One.
Exhale,
Five,
Four,
Three,
Two,
One.
Inhale,
Three,
Two,
One.
Exhale,
Five,
Four,
Three,
Two,
One.
3,
2,
1.
3 more times on your own.
Noticing the shift in your body and your mind already.
We'll welcome Asankalpa to the practice.
This is a sort of intention.
Some of you may be working with this sankalpa from practice to practice.
But if you're not.
.
.
I can make one now or simply use this one.
I allow myself to rest deeply.
When you're ready,
Repeat your special intention,
Sankalpa,
Three times in your mind.
Know that you're planting the seed of what you do desire.
The energy and intention of what's wanted.
Is powerful.
Follow my voice as I take you on a journey around the body,
The rotation of consciousness.
You can let your attention rest in each place that you hear me mention.
You might notice if you feel something there.
You can let it just be whatever it is.
We're starting at the very top of the head.
Your crown chakra.
Sensing the top of the head.
Now moving down to the mind's eye center,
The third eye.
The right ear.
Left ear.
Both ears together.
Sensing even the ear canal.
Sensing the brain inside the head.
The right eye.
The right eye.
The left eye.
Both eyes together.
A sense of warmth.
The right cheek.
Left chi,
The upper lip.
The lower limb.
Inside of the mouth.
Sensing the gums and the teeth.
Tongue.
The jaw.
The whole head.
The whole head.
In the hollow of the throat.
Collarbone.
Right shoulder.
Left shoulder.
Sense of the shoulder.
The upper arm.
Right elbow.
Left elbow.
The forearm.
The rest.
The right palm.
The right palm and all five finger.
The left palm.
The left palm and all the fingers.
Allow awareness to saturate both palms and all the finger.
Sensing the hand.
And both arms.
Settle awareness at the heart center.
The center of the chest.
The right side of the chest.
In the left side of the chat.
The whole chest.
The upper back,
Lower back.
The solar plexus.
The space of the abdomen.
The right hand.
Left him.
Both hips together.
In the space just above the pubic bone.
The thigh.
Right knee.
Left knee.
Sense both the knees at the same time.
The lower lang.
Ankle.
The sole of the right foot.
The sole of the right foot.
And all the tau.
The sole of the left foot.
The sole of the left foot and all the toes.
The soles of the feet and all the toes.
Subtly vibrating.
The fee.
Both wangs.
The front side of the body.
Awareness filling the entire front side of the body.
And now the back side of the body.
Sensing the whole body as one.
Let the whole body radiance with energy.
Trillions of cells.
A lie.
Whole body.
Sense this body breathing.
Feel the breath moving in and out of the nostrils.
The breath moving in and out of the nostrils.
Can you sense the energy of the breath?
Imagine breathing only through the left nostril.
Only through the left nostril.
And I'll switch to imagine breathing only in and out the right nostril.
Come back to feeling the breath equally between both nostrils.
Breathe in through the left nostril.
And out the right,
Simply imagining that this could be possible,
Isolating the left isolating the right.
Inhale,
Laugh.
Exhale,
Rise.
Return to feeling the breath equally at both nostrils.
Sense,
Feel,
Or imagine breathing in through the right.
And out through the lap.
Into the right.
And out to the left.
Both nostrils equally.
And now a felt sense of breathing the breath to the crown of the head.
And down the body to the soles of the feet.
In through the soles of the feet,
Up the body to the crown.
Exhaling down the body.
Back up again.
Sensing this wave of breath moving up and down the body.
Breathing the breath.
And sensing the energy.
That moves up and down the body.
Allow the focus on the breath to dissipate.
Yet.
Keep the sense of energy.
The whole body shimmering with life force energy.
See ya.
The body filled with a golden light.
Fluid.
Vibrant.
Shimmering light.
Trillions of cells emanating golden light.
I'll steam bath.
Pure presence.
A vibrant energy body.
This body in.
The light.
Deeply resting.
Subtly vibrate.
Rest day.
Love.
Resting.
So deeply now.
In this space of peace.
Call back your intention,
Your syncopa.
Affirming it three more times in your mind.
Now it's time to return from this yoga nidra journey.
Notice your breath.
Feeling the breath again at the nostril.
Deepening the breath And now awareness moving to your finger,
Your tongue.
Starting to move.
The toes and the fingers a little bit.
Ever so gently waking up your physical body.
Looping and stretching at your own pace.
Taking as much time as you'd like to.
Change position.
Opening your eyes.
Easing back into whatever's next for you.
It's been my honor and pleasure to guide this yoga nidra.
Wishing you all the very best.
Namaste.
