Hello,
Hello and welcome.
I'm Kumari and I'll be your guide for Yoga Nidra.
An effortless guided relaxation practice.
That you can use any time.
You want to release some tension and stress.
To calm and clear your mind.
Or if you just simply want to relax.
This practice is for you.
As I said,
It's effortless,
So the only thing you need to do is get yourself comfortable and cozy.
Maybe you're lying in your bed.
Or on your floor.
Or in a comfortable chair.
Whatever you choose.
Be sure.
That you can really put yourself in a position to let go.
All you do is follow my guidance.
And we'll move into a very deep state of relaxation.
In a pretty short amount of time.
So now that you're all settled in.
Can you scan your body one more time?
And see if there's any other little fine tuning adjustments.
That you can make.
Now,
Let's just become really present with the space that you're in.
Just listening for different sounds.
Feeling your body on whatever surface you've chosen.
You might notice the temperature of the air on your skin.
And just resting already.
So relaxed.
Just resting here,
Just allowing for some silence.
Foursome stillness.
Trusting that your body and mind know exactly what to do with this guidance.
You're safe to let go here.
Know that you are how Let's just start putting a little attention on the body.
Just noticing your lips.
Your tea.
You know.
I EAR top of the head.
Just aware of the whole head.
Just letting the neck relax even more.
Feel the weight of your head letting go.
We need to sense your shoulder blades and upper back.
And all the places that your arms and hands are.
Making contact with what's underneath.
Your own awareness saturating.
Your upper back,
Your arms,
Your hands.
The sense of the way your hips and seat are resting.
And feel the connection to whatever you're resting on,
The backs of your legs.
Your heels maybe.
Can you sense the contours?
Of your body in whatever position it's resting in.
Just allowing this sense of spaciousness to unfurl.
Within you.
Around you.
Heal your breath.
Your sacred breath.
Happening.
Inside.
Imagine your lungs like the gills of a fish.
Softly opening.
And closing with each breath.
Opening and closing.
And then imagining that you're breathing through every pore sort of whole body breath.
Feeling and emptying.
Whole body alive with subtle sensations and receptive to the medicine of deep breaths.
In this quiet space.
Could you call in your Sankopa?
And if you're not currently working with a syncope.
This is like an intention.
And you might choose to use this example.
I am calm and steady.
But you can feel free to create your own.
Let's take a moment of silence here.
And now repeating your special intention or Sankalpa three times.
In your mind.
You're laying the foundation of what is wanted in your life.
The next technique of the practice is moving around the body.
Like a body scan.
You'll allow your attention to rest in every place that I mentioned.
Simply just allowing.
Whatever is there.
Think of this as mental acupuncture.
Each place we set our intention on.
Has a way of letting go.
Softening.
But again,
There's no effort and you can't get this wrong.
We're starting on the inside of the mouth.
Sensing the tongue.
Sensing the surface of the tongue as if to feel all of the taste buds.
Just imagine feeling all of the taste buds.
Sensing the roof of the mouth.
And the floor of the mouth.
The gums and teeth.
The inside of the mouth alive with sensation.
Tingling Aware now of the fullness of the lips.
Nostrils taking in and out breath.
Sensing both nostrils equally.
Now.
The eye.
Sense of the I.
Held beneath.
The protection of the lids.
And sensing this area.
It's warm.
Sensing the space behind the eye.
The inside of the skull.
The brain.
And now an awareness of the ear.
The ears listening.
Now the temple.
The center of the forehead.
The top of the head.
Back of the head.
The base of the neck.
To the collarbone.
Expanding awareness to the shoulder.
Sensing the backs,
The fronts,
The sides,
The tops of the shoulder.
Sensing the insides of the arm.
The creases of the elbow.
The bones of the elbows.
The forearm.
Palms,
Fingers,
Fingertips.
Awareness saturating both arms and hands.
Both arms and hands.
Inger,
So live with sensation.
Lights beaming from the fingertips.
And you sense the fullness of your hip.
Your seat.
Pelvis area,
Lower abdomen,
Waist.
Healing yourself here.
And the tops of the thighs.
The box of the five.
Sense the kneecap.
And the creases of the knees.
Calves.
Sin.
And calm.
The soles of feet.
The soles of feet.
Into all of your toes.
All of the towels.
And souls of faith.
Radiating energy and the toe tips beaming light.
Into rest awareness at the navel.
The heart center.
Awareness resting at the heart center.
Hitting your Sankalpa here.
Feeling the whole body.
Radiating life force energy.
Deeply.
Relax.
And still.
Whole body effortless.
Just like the breath is effortless.
Breathing.
You idiot.
A simple awareness of the rise and fall of the breath.
Breathing the breath.
Watching the breath.
Allow awareness to come back to the heart center.
Can you start to imagine that you're breathing in and out of the heart center?
Knowing that however you are experiencing this is the perfect way.
Breathing in and out of the heart center.
Perhaps even seeing a light or an energy here.
As if breathing in and out.
Of the heart center.
Now come up to the third eye.
Breathing in and out of the third eye.
Just imagining if you could.
Imagine energy.
Now to the nostrils.
Feel the breath as going directly to the back of the head.
And then directly out in front of the body.
Not changing the breath in any way.
Breathing naturally and easily.
Straight back in.
And straight out front.
Now can you allow awareness to glide down?
Like dripping paint all the way down the body.
Past the knees.
Down the shin.
To the tops of the feet.
Allowing awareness to rest here.
Sensing the feet as gold and shimmers of light.
Golden shimmers of light.
And with each breath in drawing up this golden shimmer of light through the body up to the head.
And then releasing back down.
Drawing a.
.
.
.
The whole body becoming shimmering and golden.
Hopping back down.
Sensing this golden shimmering energy.
And your body electric.
And alive.
Making a few more passes up and down your body.
Return to just resting at the heart center.
Plant your attention at the heart center.
Begin to focus just on the right half of the body.
Just the right side of the body.
Feel the right side of the body as getting heavier like it was filling with sand.
The whole right side of the body getting heavier.
And more separate than the left.
Whole right side of the body.
Harvey.
Separate.
Now slowly take awareness and fill it in to the other side.
Feel the left side of the body getting heavier and heavier.
Separate as the right side falls away.
The left side,
Awareness alive and heavy.
And now taking that all back over to the right side.
The right side.
Very very heavy awareness filling up the right side of the body.
And then back over to the left.
The left side.
Centers separate.
Sense as heavy.
Left side.
Now feeling both sides of the body equally heavy.
Equally alive with subtle sensation.
The body.
Energize.
Vibrating.
The whole body heavy.
Making an impression.
Into the surface.
The whole body so heavy.
Now can you begin to feel the body as light?
Sense of lightness in the body.
As if the body were filling with air.
And floating.
The body hollow.
And drifting.
Body light and airy light and airy floating body.
Each exhale is now bringing this body back into heaviness.
Heavy body.
Body sinking down Weighted down So happy.
So heavy.
And now each inhale is lifting this body into lightness.
Into flowyness.
Loading.
.
.
Make a balloon.
Body light and airy.
Light and airy Now could you combine the two?
Heavy and light.
And seeing opposite.
Sensation.
Heavy and light together.
Letting it go Feeling the body here.
Healing the body.
Simply being.
Simply being.
Allow these images to come across the mind.
A bubbling stream.
Flowing over smooth rock.
The sound so soothing.
The stream flowing.
And the roots of a tree exposed in the earth.
I'm not really.
Tough.
And Solly.
Leading up to the most beautiful tree Gazing at its fullness.
Believes shimmering.
The branches softly swaying.
Nice.
A nest with three small birds.
Three small birds peering out of the nest.
Sense of the breeze,
Of the wind.
Blowing through the tree.
The air.
Ether.
A sense of the sky.
The limitless sky.
Bleh.
Filled with fluffy clouds.
Seeing the blue sky and fluffy clouds.
And just imagining what's beyond.
All of space.
All of space.
The whole universe.
Resting back in this sense of vastness.
And space.
You are one.
Breath it all in.
Loading.
.
.
Your peace in this space.
Of alignment.
With your divine true nature.
Resting.
Awakening.
Sweet awareness.
Of your Sankalpa.
Your intention.
Reaching into this space.
Calling back your Sankalpa.
Repeating it several more times.
Watering the seed of what you do want,
What you do want to embody and embrace.
Now it's time to return from this deep rest practice.
Start by Come in to sense the breath again.
And you come back to a sense of the whole body.
Inhaling and exhaling.
Welcoming back the awareness.
Of your physical body.
Sensing the way the body feels.
On whatever surface it's laying on.
Sensing the temperature of your body.
And starting to come back to the awareness of your space.
Noticing if there's any sound.
If you haven't already,
You're moving on with whatever next.
Might want to start moving around your fingers.
Pause.
Reaching and stretching.
Slowly coming back to waking awareness.
Or maybe this is where.
.
.
Your Driftstar.
And you.
Your night of sleep.
Wherever you're off to next.
Thank you so much for joining.
Wishing you all the very best.
Namaste.
