Pranamaya Kosha Nidra - Sensing The Subtle Body

This Pranamaya Kosha subtle body exploration guides you through some breathwork and down into the phase of Yoga Nidra explores the natural breath and sensing the vibrant energies throughout awareness. Let the ocean waves take you to a place of total peace, presence, and regeneration. This Yoga Nidra for Pranamaya Kosha with myself (Ally Boothroyd) guiding is meant to awaken a perceivable sensation of the nadis, chakras, vayus and the vibrancy of the body through breath.

Transcript

Namaste.

Welcome to this exploration of pranamaya kosha,

The subtle body made of energy.

Laying on the back of the body,

On a yoga mat or a soft surface,

Find a place where you can soften in.

You might take a pillow or a bolster behind the knees to support your low back,

And allow yourself to release a cocoon in here,

Perhaps with a blanket.

Adjusting your headphones,

Closing down the eyes,

Finding a cocoon here,

Making sure that your body is completely comfortable.

So you might take a moment now to adjust your head on its support or pillow,

To adjust your shoulders,

Your hips,

Noticing if you could get just a tiny bit more comfortable here.

And begin to feel your exhalation.

And with each exhale,

Just releasing any grip that might be lingering in your tissues,

Feeling the sensations inside of the mouth,

Relaxing the jaw,

The tongue,

Eyes heavy.

Noticing your skin that is exposed to the open air,

Feeling the touch of air on the skin,

And then feeling the regions of skin that are covered by clothing or blankets.

Noticing the warmth.

Each exhale,

The body settling down,

Welcoming gravity,

Sensing the whole ocean of air around you,

And sensing the rhythm of your breath like waves,

Waves of prana flowing into your body,

And waves flowing back out into the whole vast ocean around you.

And as you settle your attention here into the breath,

Welcoming that wave-like,

Watery energy of prana maya kosha.

In the next few moments,

Would you welcome two sips on the inhalation through the nose,

Exhaling through an open mouth,

Inhaling,

Exhaling,

Relaxing down at your own pace,

Each exhale settling deeper,

Releasing.

Let's do two more.

Relaxing back into the already happening breath,

Sensing any energy undulating through the body,

Sensing how prana energy is infusing everything,

And allowing yourself to be drenched in these vital energies of life.

And as you're experiencing this natural aliveness of the body and the ever-present ebb and flow of your breath,

Allow yourself to relax from the world of thinking,

Dropping deeper into the world of sensing,

Noticing light or darkness beyond your eyes.

Could you relax the eyes and the whole visual cortex back and down into the skull?

With each exhale,

Imagine the eyes dropping down into the deepest level of relaxation,

Resting as awareness,

Open and receptive,

Noticing the sounds and sensations washing through you,

Aware of all of these changing waves of sound and sensation,

And turning attention towards the inner glow of your heart space,

Permeating the space of the heart.

And as you welcome and attend to this vibrancy here within the heart,

Could you welcome your sankalpa?

You might have a sankalpa that you've been welcoming into your life,

Or you might welcome the simple statement,

I am alive,

Vital and vibrant,

Taking a few moments now to be with your heart and your sankalpa.

Connecting to the sacredness of life that's happening within you,

Within the inner space of your heart,

The pulsating,

The warm,

The radiance of subtle energy.

And you might sense the space around the heart,

The electromagnetic field of the heart expanding all around you,

In all directions around and beyond your body.

This field of the heart is known to expand up to eight feet in all directions around your body,

Sensing and feeling the energies that expand beyond your physical body,

And continuing to sense that wave-like rhythm washing in and washing back out to the sea of prana all around you.

And as you sense that breath,

We'll begin to rotate attention throughout the body.

And as you bring your attention to each region of the body,

If it feels right,

You might imagine that you're breathing into that region of the body,

Inhaling and exhaling into each region of the body,

Sending your breath and prana cleansing energy,

Vibrant energy into each region of the body.

I'm welcoming the mind's eye center,

The center of the forehead,

Between the brows,

The center of the throat,

The center of the heart,

The right shoulder,

The right elbow,

The right wrist,

Center of the palm,

Tip of the thumb,

The tip of the index finger,

Tip of the second finger,

The ring finger,

Tip of the little finger,

The center of the palm,

The wrist,

Elbow,

Shoulder,

Right side of the chest,

Waist,

Hip joint,

Knee,

Ankle,

Center of the sole of the foot,

Tip of the big toe,

Second toe,

Third,

Tip of the fourth toe,

Tip of the little toe,

Center of the sole of the foot,

Ankle,

Knee,

Hip,

Waist,

Right side of the chest,

The whole right hemisphere of the body,

Simultaneously.

Imagine you could breathe into the whole right hemisphere of the body,

Shimmering with vital energies,

The whole right hemisphere of the body and the left hemisphere of the brain,

Simultaneously.

Sensing the whole right hemisphere of the body and left hemisphere of the brain,

Breathing into these regions simultaneously,

Radiant with aliveness,

Drenched in the energies of life throughout the whole right hemisphere of the body,

Left brain.

Imagining a shower of vital energies filling into the whole right hemisphere of the body,

Everflowing,

Everflowing in and out.

And imagine once again breathing into the center of the heart,

Touching the heart of wonder with the breath,

And then moving into the left shoulder.

You might imagine breathing into the left shoulder,

The elbow,

The wrist,

The palm of the hand,

Center of the palm,

The tip of the thumb,

Tip of the first finger,

The second finger,

The tip of the ring finger,

The tip of the little finger,

The center of the palm,

The wrist,

Elbow,

Shoulder.

Sensing the natural rhythm of the breath without altering the flow of air in and out,

The whole left side of the chest,

The waist,

The hip,

Knee,

Ankle,

Center of the sole of the foot,

The tip of the big toe,

Tip of the second toe,

Third toe,

Fourth toe,

Tip of the little toe,

Center of the sole of the foot,

Ankle,

Knee,

Hip,

Waist,

The whole left side of the chest,

Awareness saturating the whole left side of the body now,

The whole left side of the body,

The whole left side just cherishing the energies and breath glowing within the left hemisphere of the body.

Feeling the whole left side flooded by life force energy,

Exuberant vibration,

Rising new in each and every moment,

This moment,

And this moment,

And this one.

Feeling the whole left side of the body and the right hemisphere of the brain simultaneously,

Breathing into the whole left hemisphere of the body and the right hemisphere of the brain simultaneously.

Sensing the whole left hemisphere and the river of life flowing through you,

The right hemisphere of the brain.

Sensing both hemispheres of the body simultaneously,

The whole right hemisphere of the body and the brain,

The whole left hemisphere of the body and the brain.

Experiencing the whole body now as a boundless field of evenly hovering awareness,

Shimmering with sensation and aliveness,

Form,

Radiance,

Completely absorbed in the energies of the body,

And the rivers of energy flowing through the body and around the body,

Rivers of energy flowing through the whole body,

And rivers of energy around the body,

Expanding beyond the body,

Around the heart,

In the back of the heart,

In all directions.

Feeling how just as the earth has an electromagnetic field around the earth,

To protect the earth,

The physical earth itself,

So too does your body,

An electromagnetic field around your physical body.

As you enter into the flow of breath,

On the inhale,

Welcoming a feeling of alert and wakeful awareness.

As you exhale,

Inviting the body deep,

Deep into sleep,

Inhaling to feel wakeful,

Spacious awareness,

Exhaling,

Body going deeper and deeper,

Inhaling,

Spacious wakeful awareness,

Exhaling deeper and deeper,

Relax,

Continuing this in your own time,

At your own pace.

And now as you continue to sense the breath,

Counting down from the inhale to the exhale,

Starting with the number 10,

Inhaling 10,

Exhaling 10,

As you observe the natural rhythm of your breath,

Moving down and down at your own pace.

And now as you continue to feel the breath,

And begin to bring awareness to the sensation at the base of the spine,

The tailbone,

The perineum,

Noticing and welcoming any sensations that are present here.

And as you welcome the energies swirling,

Here are the radiance that exists,

Just noticing the subtle sensations you might notice any colors arising in your experience or perhaps visuals that are present when you bring your awareness to this sacred space at the base of the torso.

Can you feel and sense the breath pulsing even here?

Attending to the vibrancy within,

Cherishing and honoring this space at Mumudara Chakra.

As you feel the river of life that flows through you,

Allow that river to guide you up gently,

Following the path of life force,

Moving up towards the low belly.

Notice this living current,

The rise and fall of the belly.

As you rest your attention here,

Again noticing any perceptions or sensations that arise,

And just effortlessly witnessing the already happening sensations of aliveness,

Welcoming any spontaneous colors or images that arise here,

And just witnessing this quiet shimmer of vital energies in the Svaristhana Chakra,

Welcoming the element of water as it lives within you,

And imagining your spine like a riverbed,

The stream of energy gently tingling up towards the solar plexus,

Welcoming and sensing any perceptions,

Sensations,

Colors or images that are arising naturally here.

Let yourself be effortless in your witnessing of Manipura Chakra,

Sensing any warmth or radiance as you attend to the vibrancy within the solar plexus,

And then once again entering into the stream of energy,

Vibrating up the center of the spinal column,

Turning attention once again towards the inner glow within the heart,

Feeling and sensing a natural throbbing and pulsation of life energy here in the powerhouse of your subtle body,

Welcoming any perception,

Sensation,

Colors or images that arise here in the center of your heart space,

Anahata Chakra,

Absorbed in the vastness of the heart.

Feel the prana vibrating around and within you here at the heart,

Resonating softly,

Entering once again into the river of energy flowing upwards,

Attention migrating all the way up into the center of the throat,

Noticing any lingering vibration here in the throat center,

Vital shimmering energies and sensations,

Perceptions,

Colors or images naturally arising.

There's no right or wrong way to perceive the energy here in the center of the throat,

Just welcoming each perception as a messenger,

And cherishing these beautifully vibrant energies in Vishuddhi,

Vishuddha Chakra,

And entering once again into that stream of energy,

Awareness rising up the spine,

Sensing your awareness land in the center of the forehead,

Between the brows,

Welcoming the mind's eye center,

And you cherish the delicate energies glowing here in the center of the forehead,

Sensing light or darkness beyond your eyelids,

Welcoming any perceptions or sensations here,

In Chittakash,

The space of the mind.

As you welcome yourself to become absorbed in Chittakash,

Continue to feel the waves of prana flowing in and out.

You might imagine that you're breathing in to this energy center,

Exhaling out.

And once again,

Could you enter into that current,

Allowing energy to flow back into that river of energy,

Moving up and up,

Dissolving in the crown of the head,

Letting experience open into vast,

Spacious awareness,

This exquisite vastness.

You may imagine that you're breathing in to this energy center,

Allowing experience open into vast,

Spacious awareness,

This exquisite vastness.

Now could you imagine that you're breathing that whole ocean of air and prana from above the crown of your head,

Down into these currents and rivers of energy,

All the way down to the soles of your feet,

And then on the exhale,

Imagine that current of energy flowing all the way back up,

Inhaling through the crown of the head,

Down through the vital pathways and rivers,

All of these rivulets of energy all the way down to the soles of the feet,

Exhaling all the way back up,

And just staying with your breath here for the next few moments,

Inhaling from above all the way down,

A wave of energy flowing through those rivulets,

Exhaling wave of energy flowing back up and out,

Continuing to observe the natural rhythm of the breath,

As you invite this flow in and through the body,

And back up and out.

And as you invite this prana,

This energy to infuse everything,

Becoming completely drenched in the energies of life,

Feel that luminous breath,

Sensing the nourishing state of fullness at the top of the inhale,

On the exhale opening into this exquisite vastness,

Emptying out,

Allowing yourself to become a vibrating field of sensation,

Pulsating between emptiness and fullness.

Masking in the medicine of presence itself,

Would you welcome your sankalpa to arise once again?

Feel the energy of your sankalpa all around and within you,

And then as you feel the inhale and the exhale,

Begin to count up from one to ten,

Inhaling,

Mentally whispering one,

Exhaling one,

At your own pace,

Moving all the way through until you reach the top.

Thank you.

Welcoming yourself back into a state of alert awareness,

Could you wiggle the fingers and the toes and begin to nod the head from side to side?

Notice how you feel.

Notice your whole vital and vibrant body here.

Welcome your pranamaya kosha into your awareness once again,

The whole subtle energy body in and around you.

Thank you so much for practicing with me today.

I'd love to know how you feel,

So continue to just bask in the sensations that you've created for the next few moments,

And then if you feel called to,

Please leave me a comment,

Let me know how you feel.

I love connecting with more of you here on Insight Timer,

So you can please take a moment to connect with me if you like,

Leave me a little comment,

Or you can join me in my next live yoga nidra.

Have a beautiful day.

Namaste.

Reviews

Wow, thank you so much. I’ve already done many of your meditations, but this one was truly special. I was able to let go of so much. I felt energized, lighter. It's such a gift. It’s a shame you’re on the other side of the world, but I just want to say thank you for your magic.

As I don't sleep well. I love doing your yoga nindras. I may not be asleep but at least my body is resting. Thankyou

Very nice and soothing. My MI d kept jumping but your voice, pacing and apparent warmth and love for all that you project are incredible.

That was delicious
All my cells feed unified, uplifted and sensing a vibrancy that feels like a rejuvenation.
The rain came which meant I couldn't hear you as well in parts but it didn't seem to matter.
Thank you, my subtle bodies thoroughly appreciated that 🙏🌐⚕️😇🕉🩵

I was able to stay aware of every experience and felt a slight floating sensation throughout the body.
Thank you for your gift.

Beautifully guided, deeply relaxing. Many thanks 🙏🏻

Love this one! I do
Wish the part of leaving a comment wasn’t on there -or in most of these-as it pulls me out of deep contemplation and back into doing.

Thank you so much for the wonderful meditation! I love long ones. ★彡

Ally, your gift of meditation whispers tranquility to the soul, weaving serenity into the tapestry of our existence. Gratitude dances in the stillness you've shared. 🙏 🤲

Brought me in a state of relaxation. Nice, long session

✨🌟💛 Beautiful voice and flow! Thank you so much for this gift. 💛🌟✨

Thank you so much Ally, that was a wonderfull flow!

I feel calm and radiant.💖🌬

Thank you Ally for this gentle regenerating practice. I still feel a bit sleepy and I dozed off several times but it was lovely and I love your gentle calm voice ❤️🙏

Lovely❣️♾️☮️☯️⚛️⚘️☄️
Thank you so kindly for this practice❣️⚛️
Namaste🙏🏼✨️✨️✨️🕊☄️

As all your Yoga Nidra sessions, this one is soothing and calming. After a really rough night feeling destroyed, this practice gives me energy to face the day. Thank you, Ally!

Love you Ally. Thank you! I love how afterwards I really feel the subtle energy flowing within my body.

Loved it, thank you so much! I’m feeling pretty tired but relaxed after this Yoga nidra.

Every single track of Ally’s leaves me lighter, happier, calmer. She is a small wonder xxoo

Feeling totally relaxed. At peace and refreshed. Thank you.

Always enjoy your yoga nidra meditations; so relaxing and soothing ~ Thank you 🙏