Hello and welcome to the practice of yoga nidra.
I'm Kumari and I'll be your guide for this practice.
Thank you so much for joining me.
Thank you for taking the time to balance and regulate your own nervous system.
This truly is an act of self-care,
This practice nourishing your being on all levels.
Yoga nidra guides us into a state where we can experience our true nature,
Which is peace.
And this peace allows us to experience the fullness of who we really are during our yoga nidra and over time outside of the practice.
So let's begin by just making sure that you're resting as comfortably as possible,
Using pillows and blankets to really create a cozy little spot for yourself.
Traditionally,
Yoga nidra is practiced in a reclined position,
But if seated works better for you today,
That is just fine.
But in all cases,
Getting yourself as comfortable and supported is really the first step in your body being able to really receive this deep rest practice.
Covering the eyes can be nice.
Remember your body temperature will drop during the practice,
So a covering can be nice to have.
Please know that at any time during your practice,
It is perfectly fine to adjust your positioning or move in any way.
Do your best to just come back to stillness in my voice as soon as you can.
So we'll begin by connecting with the body and just feeling your body in the space you've chosen to rest in.
So just noticing the support beneath you,
Any sounds in your space,
Just intending to drop inward here,
The felt sense of your skin,
The clothing on the skin,
Or any blankets,
Feeling the movement of your body from the breath,
As if you could feel or hear your heartbeat and your blood pumping.
Just cultivating a subtle sense of the inner workings of your body,
The aliveness or energy of your body,
As if you could sense every cell,
Your trillions of cells,
Perhaps really feeling into the fact you are a being of light,
A being of light in physical form.
Feel your body here now,
Feeling the breath that animates this sacred vessel,
The rise and fall of your breath happening effortlessly.
Watch your breath here.
Can you notice the subtleties of your breath?
The whole body grounded.
We'll welcome a mantra.
So hum.
Inhale,
Seeing the mind.
So exhale,
Hum.
I am that.
I am all that is.
So pulling in a deeper focus into your true nature through this mantra.
Inhale,
So exhale,
Hum.
Letting go of the mantra.
Sensing your presence.
You can call in your Sankalpa now.
If you're not currently working with a Sankalpa,
You might choose to create an intention or you could use this Sankalpa.
I allow myself to rest deeply and repeat your Sankalpa or intention three times now.
Planting the seed in the subconscious from this soft,
Aligned space.
We will bring back that Sankalpa later in the practice.
Now we'll move into the rotation of consciousness.
Follow my voice as I guide you around the body.
Allow your attention to rest in each place.
Sensing energy or just a simple awareness of each part.
And this attention allows the body to respond and release on an even deeper level.
Begin at the right hand thumb,
The index finger,
Middle finger,
Ring finger,
And pinky.
And now sense the palm,
The top of the hand,
The whole right hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
The top of the shoulder,
The shoulder blade,
Armpit,
Right collarbone,
Right side of the chest,
The right side of the lower back,
And now the right half of the abdomen and waist,
The right hip joint,
The right glutes and hip,
Sole of the foot,
The big toe,
Second toe,
Third,
Fourth,
And fifth,
The top of the foot,
The entire right foot,
The whole right half of the body,
The whole right half of the body,
The front,
The right side of the body.
And now take time to move all of that attention to the left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky,
The entire left hand,
Upper arm,
Shoulder,
The top of the shoulder,
Shoulder blade,
Left collarbone,
The left side of the chest,
The left side of the lower back,
The left half of the abdomen and waist,
Left hip,
The joint of the left hip,
The glutes and hip,
Thigh,
Big toe,
Second toe,
Third,
Fourth,
Fifth,
Top,
Since now the whole left foot,
The left side of the body,
Awareness saturates the left half of the body,
The front and back,
Take attention to the very center of the chest and now to the navel,
The base of the spine,
Since the length of the spine,
The base of the throat,
The top,
The back of the head,
Awareness moving into the right half of the face,
The left half of the face,
The whole face,
Know the center of the brain,
The inside of the mouth,
Sense the whole head,
Into the whole body,
The whole body,
Deeply resting,
One radiant field of life force energy,
The whole body,
Now awareness comes back to the breath,
Feel the softness of the inhale and the exhale effortlessly flowing,
Observing the breath,
Feel the breath at the nostrils and start to count each inhale 1 2 3 exhale 1 counting to 3 on the inhale counting to 4 on the exhale feeling the rhythm of your breath immersing yourself in the cadence of your breath now imagine you're breathing to the top of the head and exhaling down the whole body to the toes and let go of the counting if you like sensing the energy of your breath flowing up and down the body start to sense the energy of your breath as a color just allowing this to be whatever comes naturally sense,
See,
Imagine the wave of your breath as a glowing color moving up and down the body washing your body in prana one with this wave moving up and down the body allowing it to expand or change fully immersed in the rhythmic flow of this energy breath moving up and down the body now letting go of the focus on the breath staying with the energy the sense of color the whole body cocooned in this light floating in this cocoon of light a vessel of peace holding the physical body keep sensing this cocoon of light shrouding the body and rest back into a deeper state of letting go floating floating in a sea shimmering stars held by the entire universe deeply resting now pure consciousness shimmering floating risking in this space of pure peace in connection to your divine true nature and in this floaty space of oneness welcome back your sankopa or intention watering this seed by repeating three more times your sankopa could you start to call in some longer deeper breaths now so a few more times inhaling so exhaling hum the energy of the breath cascading down the legs to the feet starting to give your body a little wiggle energy flowing down the arms to the hands soft movement lovingly bringing this body back from its state of deep rest take your time there's no rush savor this last little bit of time of connection and stillness you might start to nod the head or even change positions stretching opening your eyes noticing noticing the effects of this practice I hope whatever is next for you may it be filled with peaceful energy and a known sense of your innate wholeness it's my honor and pleasure to guide you thank you for being here wishing you all the best namaste
