Hello,
Welcome to Yoga Nidra Sanctuary.
I'm Kumari and I'll be your guide.
Yoga Nidra is an effortless guided meditation that takes you into a deep state of rest in a really short amount of time.
You don't need any experience.
Just get yourself comfortable and I'll see you in the video.
If this is your first time,
I'm Kumari Skye.
So glad that you decided to join.
And we're doing yoga nidra,
An effortless guided meditation.
So there's no,
No stretching involved.
It's the yoga of deep rest.
It's the yoga of sleep.
Sometimes this is called non sleep deep rest.
And it definitely was originally compiled and created to bring you into a state of union with your divine true nature.
To get a break so to speak.
From the thinking mind,
The cognitions,
The stories,
Habits,
Beliefs,
Those 50,
000 thoughts a day.
Get a break from that.
And brings one closer to God,
Whatever that means to anyone,
You know.
But for the ancient yogis,
It was getting closer to Atman,
The God of all gods.
Um and for us.
It's a way to,
Of course,
Do that,
But when we rest in this liminal space between sleep and waking and our brainwaves have slowed way down,
This is when our body's innate capacity for healing powers on right.
All the other tabs have been closed down but then the healing,
Rebalancing,
Regenerating comes back on.
And that contributes not only to the physical body's health,
But the mind stuff.
We are creating more clarity,
More calm.
More resiliency.
And the best part is it's just completely effortless.
There's nothing you need to do except be comfortable.
And you don't have to worry if you do happen to fall asleep.
In modern times,
Yoga nidra is used a lot for people to fall asleep because the systematic set of techniques that we use in yoga nidra guides people through the sleep cycles slows the brainwaves down sometimes until delta brainwaves and those are sleeping brainwaves So again,
Don't worry if you fall asleep.
You can try to stay awake if you want to.
Sometimes people report,
And I've experienced myself,
If I am awake it's almost like thoughts drop into my center.
That isn't too woo-woo sounding.
It really feels like that,
Like another way we could say it is like messages or inspirations,
Guidance,
Answers,
Right?
And we don't necessarily want to go into our practice With an expectation of that,
We just more want to go into our practice with an openness to allow ourselves to take this journey into deep relaxation.
Because it's effortless,
Right?
We just see what happens.
So whenever you're ready,
You probably are very ready.
Close down your eyes.
I'll be guiding you out of this practice.
So know that I'll start talking a little bit more at the end,
Tuning into stillness you've already created.
Noticing places in the body where there might be more sensation.
Noticing places in the body that Feel heavier on the surface you're resting on.
Noticing how your body is.
Right here,
Right now.
Notice if there's any final little adjustments.
That you could make.
Is there something that could help you become even 3% more comfortable?
Listening for sounds in your space.
Perhaps even hearing sounds in my space.
And now listening for the sound of your own voice.
Breath.
Listening for the sound of your own breath.
Deepening your breath.
And now making an audible sound on the exhale,
Squeezing the back of your throat and opening your mouth like this.
Oh,
God.
Three more time.
Just feeling how your whole body has softened with this beautiful long exhale.
Feeling the energy.
Pulsating within you.
Resting.
Receptor Following the cadence of your breath again.
Start to imagine you're breathing in and out of the heart center.
Breathing in and out of the heart center.
And it's in this space.
You can call in your Sankalpa.
If you're not currently working with Sankalpa.
You might use this one for this practice.
I shine as bright as the summer sun.
Or feel free to create your own little intention.
When you're ready,
Repeat your Sankalpa three times in your mind with knowing,
With feeling.
This is like planting a seed.
Speaking into being.
What it is you truly desire.
Next,
We'll move around the body in the rotation of consciousness.
Place your attention.
On each area of the body that I mentioned.
And simply notice.
Simply notice if you feel something.
If you sense something.
We'll be starting.
At the soles of the feet.
Come to your notice.
The arches of the feet.
The balls of the feet.
The heel.
The soles of the feet alive with sensation.
The souls of the feet.
And now coming into sense,
All tento.
All tental.
And the tips of the toe.
Could you imagine a light streaming from the tips of the toes?
The tips of the toes,
Like little beams of light.
And bring that light into the whole foot,
Both feet.
Both feet filled with light.
Energetically vibrating.
Attention moving to the.
.
.
Ankles now.
Sense your ankle.
The right care.
And the left calf.
Write me.
Left knee.
Sensing both knees simultaneously.
Sense both the knee.
And now both the thighs.
And the whole hip.
And then the other hip.
Both hips together.
Both hips,
The buttocks.
A sense of the pelvis.
Now just becoming aware of the whole lower half of the body.
Whole lower half of the body.
Grounded Take attention to the lower abdomen.
Now the navel.
And the upper part of the abdomen.
Just a sense here of the ribcage The whole torso,
The front side,
The back side,
The lower back.
Become aware of the upper back.
And the whole chest.
The whole chest.
Give time to send attention to radiate in the palms.
The palms radiating energy.
Let that attention rise up through the fingers.
Sensing all of the fingers at once.
And then expanding into more awareness in every fingertip.
Every fingertip.
Shining a light.
Shining a light through the fingertips.
Both hands filled with light.
Both hands.
Both breaths.
The right forearm.
Left forearm.
The creases on the elbows.
The bones of the elbows.
Both elbows simultaneously.
The upper arm.
The right shoulder.
In the left shoulder.
Collarbone.
The inside of the throne.
The root of the tongue.
Tip of the tongue.
Surface of tongue.
ROOF OF MAL Chi.
EAR the back of the head.
Very top of the head.
Dropping down to sense the pineal gland at the center of the brain.
Aware of the brain inside the skull.
Coming through the point at the center of the forehead.
The right eye.
Left eye.
Sensing both eyes now.
The third eye.
The third eye,
The mind's eye.
Sensing the whole body.
The whole body sensing and feeling.
Your whole body.
Full of light.
Breathing.
Breathing in and out from the third eye.
Mind's eye center.
Just imagine your breath could Come.
In and out through the third eye.
Breathing in and out through the third eye center.
And painting this breath around the body.
Has white light.
Breathing in through the third eye and up to the top of the head.
And then exhaling all the way down the right side of the body to the feet.
Inhaling all the way up the other side,
Painting white light.
Back to the crown.
Inhaling,
Painting white light down the right side again to the feet and back up again.
However you are experiencing this is perfect.
The breath as prana,
As energy.
Creating a white light.
Around.
Your physical body.
Your energetic body.
You are filled with light,
Made of light.
Next time you come to the crown of the head.
Let awareness rest here.
Continuing to breathe the light.
Inhaling in from to the crown of the head and exhaling out the third eye.
Inhaling white light through the crown and exhaling out the mind's eye.
Sense,
Feel or imagine this pillar of white light flowing through you.
Letting this go with the next exhale.
Healing the breath at the center of the chest.
Moving into sensing opposite.
Did you imagine sunlight beaming so brilliantly onto your face?
Beautiful,
Brilliant,
Perfectly warm sun.
Shining on your face so much brightness.
So much brightness.
Taking a nap.
And now a sense of deep darkness.
Sitting on the porch of a remote cabin in the woods.
Deep darkness.
Hitch Dyer.
All you can hear are sounds.
Nothing can be seen.
Pitch pitch dark No moon in the sky.
Recreating the felt sense of the brightest sun shining Practically blinding you like a spotlight shining on you.
Receiving this brightness.
Now a felt sense of this darkness again.
So dark you can't even see past your fingertips.
Completely dark.
All the clouds shrouding the star.
Deep,
Dark night.
And coming back to all that brightness again.
See the brightness beyond the closed eyes.
So,
So bright.
A beautiful,
Beautiful brightness filling your whole being.
And now calling in that sense of dark,
Dark night.
Sensing the two simultaneously.
Extreme brightness.
And darkness together.
Sensing that together.
Same time.
Mwah!
Bingo!
Letting go.
Imagining yourself.
Out in nature.
In the spot.
Where you go to see the sunrise.
Gazing out.
Can you see the sun rising?
Deep orange and yellow.
Burning through the clouds and atmosphere.
Raising Relaxing.
And the sounds of the birds and the breeze.
Just imagine the sun rising up.
Giving way to the most beautiful blue sky.
And sunrise colors.
A new day.
A new energy of light.
Feeling a great sense of unity and oneness.
With the air.
And the sky.
Sense your body on the earth.
Under the perfectly blue sky.
And awareness of.
Laying and resting.
And the earth being home.
And seeing this in the mind's eye.
You on the earth,
Help.
A vibrating being of light.
Basking in the sun.
Basking in the sun.
With the mind's eye.
See the light fading.
The sun.
Going down.
The light not so bright.
In the perfect time.
To rest.
And just be.
One with the earth.
One with the sky.
One with the abundance and allness.
Part of this divine unfolding.
Resting.
Knowing.
Spirits of the earth and sky.
Guiding.
Protecting.
Resting back,
Swirling in the energy of your divine true nature.
Open.
Receptive.
All right.
Basking in stillness.
And present.
And in this dreamy Shimmering play.
And the light.
Feel the setting sun call back.
You are Sankhapa.
Your intention.
This intention planting like a seed again.
And the depth of.
Your subconscious.
Repeating it three more times.
Taking a few more moments to bask and rest in this space of stillness.
Now it's time to return from this yoga nidra journey.
Can you come back to your breathing?
Once again,
Feeling the process of your breath.
The air coming in and out.
The body moving.
Sense how your lungs expand the ribcage.
Deep breath in.
Blowing it out.
Again.
Take attention to your toes again.
Imagine your feet all lighted up.
Light coming out of your toe,
Giving them a little wiggle.
And then to your hands and finger.
Coming back to a sense of energy and light in the hands and the fingers.
Feeling this balance between the hands and the feet.
Moving into a sense of the whole rest of your body.
Your body coming back online.
Refreshed and renewed from this.
Yoga nidra break Let's take two sips of breath through the nose.
Can you sense a balance and a clarity in your spirit?
Feeling your body ground to the earth.
Yet a part of the ethers.
If you'd like to start moving around a little bit now.
Stops changing position.
Or maybe this is where you decide you'll drift off to sleep.
Take all the time that you want and need to come back from this space.
Savor this space if you're able to this time.
What other slow,
Mindful places can you go next?
Writing,
Reflecting.
Moving your body.
Whatever's next for you.
I'm wishing you all the very best.
Namaste.
