Prana Nidra Practice For Balance

Our mind becomes more sattvic, or balanced when it is aware of the pranic body. This practice focuses on just that, our pranic body. This practice is also great for distracted minds, and to slow down the thoughts. Where the attention goes, prana follows.

Best done lying down (but can be seated, if needed).

Transcript

Hello and welcome.

Today we are going to do a prana nidra practice and this practice is great for finding and tapping into balance.

When our mind becomes aware of our pranic body,

Our energetic body,

It has the opportunity to tap into a more sattvic or balanced state.

This practice is also great for focusing the mind.

If you ever notice your mind becoming distracted or filled with thoughts,

This practice will also potentially help start to slow the mind and tap into our deeper senses of self.

This practice is best done lying down,

But if it feels more comfortable to be seated,

That's totally fine as well.

So,

When you are ready,

Begin to make your way into a lying down position.

It might feel comfortable to potentially place something under your knees,

A pillow,

Perhaps a bolster.

Maybe depending on the temperature in the room,

It will feel nice to have a blanket over the body.

Maybe even something underneath the head.

When you begin to gather any props that you may need and make your way into this position.

Again,

If you prefer to maybe lay down on a couch or in a seat,

That is completely fine as well.

And just begin to make yourself 10 to 15% more comfortable wherever you are.

We'll first begin by just noticing the connection point between the physical body,

Either the floor or the chair.

Notice the weight of the feet,

The calves,

The entire lower body on the ground.

Maybe the weight of the shoulders,

The backs of the arms,

The backs of the hands,

And eventually the head against the pillow or mat beneath.

Systematically begin to tense and release various parts of the body,

Starting with the feet.

So,

We'll begin by pointing and flexing the feet a few times.

Draw the toes back towards the face and then point them away.

Just noticing the fluidity with the ankles.

And then begin to let that go.

Next,

We'll lift our right leg off the ground,

Just an inch or two above the mats.

Maybe up and off the chair,

And then lower it.

And then the same on the left,

Lifting it up.

And then one more each side,

Just lifting and releasing the weight of the leg into the mat or chair beneath.

Next,

Engage the glutes.

Maybe notice the pelvis lift off the mat.

Engage,

Engage,

Engage,

Lift,

And release.

The back and glutes onto the mat or the chair.

And begin to take a deep breath into the lower abdomen,

The belly.

Notice the navel.

Lift the belly,

Expand,

And then release all the air out.

One more time.

Inhale,

Fill the lower belly with air,

And exhale,

Release.

Next,

We'll breathe into the ribcage.

Notice the ribcage widen,

Expand as the breath moves in.

And then exhale,

The ribs knit back together,

Navel draws back towards the spine.

One more time.

Breathe into belly,

Ribcage,

Lift and widen,

And exhale,

Letting it go.

Next,

Inhale,

Breathe into belly,

Ribcage,

And then all the way up to the chest,

The heart center,

The sternum.

And exhale,

Letting it go.

One more like this.

Inhale,

Belly lifts,

Ribcage widens,

Sternum lifts.

And exhale,

Relax all three points back to center.

Draw the shoulders up to the ears,

Squeezing shoulders to ears,

Squeeze,

Squeeze,

Squeeze.

And then relax the shoulders down away from the ears.

Begin to lift the right arm off the mat.

Again,

An inch above the mat and lower it.

Lift the left arm same,

Just up ever so slightly.

Lower it.

One more each side.

Lift the right arm off and release,

Relax,

Lift and release.

Begin to squeeze the fingers and then point the fingers.

Squeeze the palms and point a couple more times,

Opening and closing the fingers,

Turning the palms into fists and then releasing,

Spreading the fingertips nice and wide.

And let that go.

Finally,

Let's squeeze all the muscles on the face,

Squeeze everything into center towards the nose,

Close the eyes,

Squeeze,

Wrinkle the nose,

Squeeze every muscle on your face,

Squeeze,

Squeeze,

Squeeze,

And release.

Let that go.

And any other wiggles that your body intuitively feels called to,

Invite them in now and let the entire physical body grow heavy onto the mat beneath.

And then begin to notice,

Draw your awareness to the breath coming in and out of the body.

Notice the gentle rise and fall of the navel,

Of the belly.

Notice how when the air moves in on the inhale,

The belly lifts and when the air moves out on the exhale,

The navel lowers.

Now begin to notice your feet as you inhale and exhale,

Noticing the feet and draw your awareness to just the space outside the right foot,

The space just beneath or in front of the right foot.

Just with your mind's eye,

Draw your awareness there.

And on the next inhale breath,

Inhale through the sole of the right foot.

With your awareness,

Follow that inhale all the way up the right leg to the right hip bone and across the hips,

Across the pelvis,

And exhale down and out the left leg,

All the way out the left foot.

On the inhale again,

Inhale through the sole of the right foot,

Follow that inhale all the way up the right leg,

Across the pelvis,

And exhale down the left leg,

Out the left foot.

A few more times.

Inhale right,

And exhale left.

Inhale right,

And exhale left.

And after your next exhale,

Let that go for now.

I'm going to go ahead and take a few more deep breaths in and out.

And I'm going to take a few more deep breaths in and out.

And I'm going to take a few more deep breaths in and out.

And after your next exhale,

Let that go for now.

And begin to draw your mind's eye,

Your awareness to right beneath the left foot,

The sole of the left foot,

The space right beneath or in front of the left foot.

And on your next inhale,

Breathe in through the sole of the left foot,

All the way up the left leg,

Again across the pelvis,

And exhale down the right leg,

All the way out the sole of the right foot.

On the inhale again,

We'll breathe in through the sole of the left foot,

All the way up the left leg,

Across the pelvis,

And exhale down the right leg,

All the way out the sole of the right foot.

And a few more times here.

Inhale left,

Exhale right.

Inhale left,

Exhale right.

Go for now.

Release that awareness and just notice whatever naturally drops into your awareness.

Draw your awareness,

Your attention to your hand with each inhale and exhale breath,

Noticing your hands,

Your palms,

And then draw your awareness to just your right hand.

Notice the space just in front of the right palm.

And then on your next inhale breath,

Breathe in through the right palm.

Follow the inhale all the way up the right arm to the right shoulder,

Across the chest,

Past the heart center,

And exhale out the left arm through the palm of the left hand.

And again,

Inhale with the right palm all the way up the right arm,

Across the chest,

The heart center,

And exhale down the left arm,

Out the palm of the left hand.

And a few more times here.

Inhale through the right palm.

Follow that inhale up the right arm across the chest past the heart center and exhale out the left arm fully out the left palm.

And a few more times.

Inhale right,

Exhale left,

Inhale right,

And exhale left.

Go for now to your left palm and space right in front of the left palm.

And on your next inhale,

Breathe in through the left palm.

Follow the inhale up the left arm past the shoulder across the heart center and exhale out the right arm through the right palm.

Inhale through the left palm all the way up the left arm past the shoulder across the heart center and exhale out the right arm and fully out the right palm.

And a few more times.

Inhale left,

Up the cross,

Exhale right,

Inhale left,

Exhale right.

Practice go for now.

Let's just take a moment and be again maybe notice comes in naturally to your awareness.

Maybe that is just being very crown of the head.

Notice the space right above it on your next inhale breath.

Inhale through the top the crown of the head down the spine all the way to the base,

The root,

The pelvis and exhale from the base all the way back up the spine through the crown of the head.

Again,

Inhale from the top all the way down the neck following the spine to the very base.

And then exhale from the base all the way back up through the crown of the head.

And a few more times like this.

Inhale crown all the way to the base of the spine and exhale from the base all the way up through the crown of the head.

Inhale crown to the base and exhale base up through the crown of the head and continue on your own.

Let that go for now.

And begin to notice space just around the physical body.

Notice the skin and right beyond the skin.

Feel and notice whatever you feel and notice.

Maybe some change in temperatures,

Maybe some sensations,

Whatever you notice,

Feeling the entirety of the body and the space just around.

And then begin to lengthen your breath.

Begin to wiggle fingers and toes.

If you're lying on your back,

A gentle rock of the head side to side.

And if you're on your back,

Take a moment to roll over to your favorite side.

Spending a moment in this fetal position.

And whenever you are ready,

No rush whatsoever.

Use the top arm to press into a comfortable seat.

You can either continue with the meditation practice from here.

And I slowly begin to blink the eyes open and then return back into your day.

This concludes our prana nidra practice.

Om Shanti Om Peace

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Incredible!💜