Annamaya Kosha Rotation Of Consciousness

This Annamaya Kosha body scan explores the phase of Yoga Nidra that will take you down into your physical body into a state of deep regenerative relaxation through rotation of consciousness. Let the binaural beats take you to a place of total peace, presence, and regeneration. This Yoga Nidra for Annamaya Kosha with myself (Ally Boothroyd) guiding is meant to help reduce stress and anxiety and calm the nerves.

Transcript

Namaste.

Welcome to this exploration of Anumayakosha,

The physical body.

Please take the posture of Savasana,

Laying on your back,

Arms resting by your sides,

Palms facing upward,

Bringing the head into a comfortable position,

With the shoulder blades resting deeply into the earth,

The feet about hip distance apart,

And making sure that the back feels comfortable and the low back is supported,

Stable.

As you settle your body down into stillness,

Closing down the eyes,

And as you're settling in,

Could you ask yourself,

If I could be 5% more comfortable,

What might I do?

I'm just making those adjustments now,

Affirming a strong intention to remain open to sensations,

Listening with as much feeling as possible,

And let your attention come to rest lightly in the muscles of your face.

And just allow any expression that may be lingering in the face that you might hold in the tissues to release,

Neutralizing,

Becoming expressionless in the muscles of the face,

And sensing the light or darkness beyond your eyelids,

Just tuning in to the back of the eyelids.

And with the next exhale,

Could you let your gaze wash towards the outer edges,

The periphery,

And imagine your eyes relaxing back towards the back of the skull,

Letting attention now rest in the center of the forehead.

And again,

Letting your attention migrate,

Sort of washing from the center towards the outermost periphery of the forehead.

Could you imagine your mind like a muscle,

Relaxing into the muscle of the mind?

And as you soften the mind,

You might imagine your thoughts being swallowed up by the heart,

As if awareness could drop down into the vast presence of the heart space,

Abiding here.

Could you welcome an intention,

A sankalpa,

To arise?

And notice how the mind might have an idea of what it thinks that you might need.

Could you inquire a little bit deeper today,

Sensing into the body and asking the body what it needs,

Sensing the physical body,

What's needed here?

How could you make use of this time and this space?

Welcoming a sankalpa to arise from the physical body as a felt sense,

And welcoming in this intention,

Just noticing it in this moment.

Welcome it in,

Affirm it,

Emphatically state it and feel it with your whole body,

Masking in the felt sense of your sankalpa for the next few moments.

And now,

Beginning to rotate attention throughout the whole body,

Experiencing whatever sensations are present.

You can imagine this like a full body massage for your whole central nervous system.

You can feel sensations or little at all.

Know that whatever you experience is perfect,

Just as it is.

Begin by feeling sensations inside your mouth,

Sensing the lips,

Teeth,

Gums,

The roof of the mouth,

The walls of the mouth left and right,

The tongue and the base of the tongue towards the back of the throat,

The jaw,

The entire mouth and jaw as sensation.

Let go of thinking and simply welcome the sensations in the mouth and jaw,

Just as they are.

Feeling the sensation in the right ear,

Sensing the earlobe and the folds of the ear,

The inner ear and deep inside the ear canal,

Noticing the ear listening,

Perceiving sound.

The left ear,

Sensing the air on the skin,

The earlobe,

The folds of the ear,

Deep inside the inner ear and the ear canal,

Noticing the ear listening,

Sounds arising and dissolving.

Welcoming both ears simultaneously,

Sensing both ears as radiant sensation,

Both ears receptive and listening,

The right nostril,

The left nostril,

The flow of air inside both nostrils,

Noticing the quality of air inside the nose and any difference from the inhalation to the exhalation as sensation,

Perhaps warmth or humidity on the exhale,

Perhaps coolness on the inhale,

Noticing any difference in the ebb and flow of air,

A whole ocean of air all around you,

The bridge of the nose,

The space between the eyebrows,

The right eye,

Eyebrow,

Temple,

Cheekbone,

The entire right eye as a radiant orb of sensation,

Sensing the warmth behind the eye and relaxing into all of the little micro muscles and tissues behind the right eye,

The whole visual cortex softening.

Since the left eye,

The eyebrow,

Temple,

Cheekbone,

The entire left eye as a radiant orb of sensation,

Sensing the warmth of the eye socket,

Relaxing into all of the little micro muscles behind the eye,

Welcoming both eyes simultaneously,

Warmth and radiance without analyzing,

Rather feeling your way,

Both eyes together and then letting presence soak into the forehead,

The scalp,

The back of the head,

The neck,

Inside of your throat,

The inner walls of the throat,

The entire face,

Head,

Neck and throat together,

Giving up thinking,

Simply feeling your way and everything is radiant or shimmering sensation,

The right shoulder,

Upper arm,

Elbow,

Forearm,

Wrist,

The palm of the hand,

Back of the hand,

Thumb,

First finger,

Second finger,

Third,

Pinky finger,

All five fingertips,

Sensing the fingernails,

The space between the fingers,

The entire hand,

Arm and shoulder together,

Sensing the volume or the space or the weight of the arm and giving time for attention to move all the way over to the left shoulder,

Upper arm,

Elbow,

Forearm,

Wrist,

Palm of the hand,

Back of the hand,

Thumb,

First finger,

Second finger,

Third,

Pinky finger,

All five fingertips,

The left hand,

Fingernail,

The space between the fingers,

The fingers,

Hand and entire arm and shoulder simultaneously,

Sensing the volume or the weight of the arm and experiencing both arms and hands simultaneously.

You divide your attention equally between both arms and bring attention to the upper chest,

The mid-chest,

The abdomen and belly,

Sensation of the upper back,

Middle back,

Lower back,

The entire back of the torso,

Shoulder blades left and right,

The entire length of the spine,

The sacrum,

The entire front of the torso,

Letting go of thinking and simply experiencing the entire torso front and back,

Inside and outside,

Radiance with sensation,

Nothing to change or make better,

Letting it be just as it is,

Sensations in the torso,

Welcoming the vital organs inside the belly,

Vital organs inside of the chest,

Bring awareness into the pelvis,

Sensing the whole pelvic bowl,

The sacrum,

The tailbone,

The entire pelvic floor,

The right glute,

The hip joint,

Deep inside the hip,

Sensing the ball and socket and the femur,

The longest bone in the body,

A dense and rigid tissue deep inside the right leg,

Sensing deep into the bone marrow,

Living tissue,

Porous,

Alive and radiant,

Sensing the front of the thigh,

The back of the thigh,

Awareness cascading down the leg into the knee,

Sensing the connective tissues within and around the knee joint,

The front of the knee and the back of the knee,

The shin and calf,

Awareness continuing down,

Saturating the ankle,

The heel of the foot heavy on the earth,

The entire sole of the foot,

The skin on the sole of the foot sensitive,

Aware,

The top of the foot,

Big toe,

Second toe,

Third,

Fourth,

Pinky toe,

All five toes,

The right foot,

The space between the toes,

The toes,

Foot,

And entire right leg simultaneously,

Sensing the aliveness,

Trillions of cells,

Radiant,

Buzzing with life,

The whole right leg,

The life force that animates the entire right leg,

And giving time for awareness to move through the pelvis,

The pelvic bowl,

All the way over towards the left glute,

The hip,

Sensing deep inside the left hip,

Awareness of the hip joint itself and the femur,

The ball and socket joint extending into the leg,

Sensing those dense and rigid tissues deep inside the left leg,

And at the innermost core center,

The warmth,

The radiant,

Porous tissue,

Bone marrow,

Deep inside,

Sensing the front and back of the thigh,

And letting awareness trickle down cascading towards the knee,

Sensing the kneecap,

Connective tissues supporting the knee,

The back of the knee,

Down into the calf and the shin,

Attention moving down saturating the ankle,

The heel of the foot,

The sole of the foot,

Receptive,

Sensitive,

The top of the foot,

The big toe,

Second toe,

Third,

Fourth,

The pinky toe,

All five toes,

The left foot alive and radiant with sensation,

The space between the toes,

The whole left foot and entire leg simultaneously,

The entire right leg and foot together,

Aware,

Attentive,

Yet relaxed and at ease,

Welcoming both legs and feet now,

Dividing attention equally between both legs and feet,

Sensing both legs as radiant sensation,

Feeling and sensing your way into the experience of the entire front of the body,

Sensing the entire front of the body,

The entire back of the body,

The whole right hemisphere of the body,

The whole left hemisphere of the body,

Deep inside the innermost core center of the body,

The outermost surface area of the body,

And the entire body together as a radiant field of sensation,

One cohesive,

Radiant field of aliveness and sensation,

Trillions of cells buzzing with light.

Continuing to drop into the world of sensing,

Feel the shape of the body shift as you breathe,

Volume and density of the body fully supported,

Held,

Your body supported and received with each exhalation.

Just spacious,

Wakeful awareness of the entire body.

And as you feel the rhythm of the breath entering into that gentle rise and fall,

Rise and fall,

And for the next ten breaths,

Could you count down from the number ten,

Inhaling to mentally whisper the word ten,

Exhaling to mentally whisper ten,

And then moving down at your own pace.

Feeling the gentle massage of the inhale and the exhale,

Full of ease.

Drawing awareness to both legs at the same time,

Both arms simultaneously,

Both feet feeling sensations within the feet,

Drawing awareness to both hands,

Sensing,

Feeling the back of the body,

The energy of the ground,

The front of the body,

The energy of the sky above,

The right hemisphere of the body,

The left hemisphere of the body,

And now the entire body simultaneously inside and outside,

Trillions of cells full of life,

Relaxing,

Healing,

Bringing awareness to the whole body,

Welcoming feelings that are present,

Perhaps warm,

Heaviness,

Coolness,

Prana flowing throughout the body,

Circulation,

Vibration,

Tingling,

Trillions of cells buzzing with aliveness,

Feeling the weight of your body on the earth and welcoming back a sense,

A felt sense of your sankalpa,

Masking in the energy of your sankalpa,

Welcoming it in,

Bringing awareness back to the sounds within the room one by one,

Sensing the room around you,

Making a commitment to yourself to bring these effects of your practice into your waking life,

Taking a deep breath down into the belly and simply relaxing outward on the exhale,

Inhaling deeply through the nose,

Exhaling,

Begin to gently awaken the body,

One more breath,

Beginning to transition back to your waking life by making small gestures with your fingers and toes,

Perhaps rocking your head from side to side as you reorient to your surroundings.

Thank you for practicing with me today,

Exploring Anumayakosha,

The rotation of consciousness in the physical body.

I'd love to practice live with you here on Insight Timer,

So if you'd like to practice Yoga Nidra with me,

Please take a moment to follow me on my profile and hit the bell.

You can join the Yoga Nidra Circle here on the app to be notified when myself or other Yoga Nidra teachers are going live,

And I hope to see you over there.

I hope that you have the most beautiful day.

I'd love to hear from you.

Let me know how you feel,

Where you're from,

And feel free to share this recording with a friend.

Namaste.

Reviews

Lovely. Slow pace was just what I needed. Blessings to you dear one ♥️♥️♥️

Perfect thankyou 💖 I do one of your yoga nidra sessions every morning now as part of my early morning routine to start my day calm relaxed and hopefully carry it with me through the day 😊 Nameste

Just finished a momentum call with Emma….Started module two during it…what a fabulous Yoga Nidra to explore Annamaya Kosha. Thank you✨💫😘

This is a favorite of mine. Insomnia wakes me in the night and this keeps me relaxed. Enjoy the soothing music. Thank you!

Amazing as always. I have created so much more rest in my life since I found your work. Thank you. 🙏🏻

Amazing journey through the body. I’ve never felt inside so deeply.
Thank you 🙏🏻

Truly amazing. I feel completely relaxed and rejuvenated. Thank you ❤️

It was gorgeous. I had new feelings in my body, even close to nausea and i felt as i gave it space, it cleansed from the old energy that was the intention. Thank you

Listening in from Los Angeles… the city of angels…

An oasis of Peace and calm. I liked the attention to detail and pace of the body scan.

Absolutely wonderful. I felt so relaxed. It was as if my body had dissolved and yet I could still send it.

I enjoyed this practice very much. The length and pace were perfect for me today. Thank you Ally

Sankalpa, long scan, countdown, no end bell, good background music.

Wonderful.

Thank you ally 🙏 I’m in module 1 but I thought I would try this one today. It has really grounded me and brought me back into the present moment ❤️

Best yoga nidras by this beautiful angel ✨ Thank U deeply Ally 🙏💕

Thorough and deep. Very relaxing and rejuvinating. Thank you🙏🏼

Namaste

Lovely♾️☯️⚛️⚘️☄️☮️ ⚘️☄️
Thank you kindly for this practice❣️🌸
Namaste🙏🏼✨️🖤🪔🕯🌟💫

Thank you for such a beautiful meditation, and the way you graciously lead.
From Cassy in Australia.

Very useful for me at a time of high anxiety. Thank you so very much.