Hello and welcome to your Prana Nidra practice.
This is an energetic form of yoga nidra.
Prananidra invites you to experience the movement of breath.
And life force energy throughout the body while resting in a deeply receptive state.
You may choose to use this recording.
If you find yourself in pain.
If you're under the weather with a cold.
Low immunity of some sort.
Or you have low energy and fatigue.
These are very good reasons to listen to Prananidra.
Once again,
You'll be working with.
The energy throughout your body.
You're invited to use your awareness.
Along with your breath.
This is a deeply relaxing practice which will allow you to become sensitive to the subtle energies moving throughout the pranic system of the body.
Please make yourself as comfortable as you can be.
Offer yourself something under your knees.
A blanket to cover up with.
Perhaps a pillow or something soft underneath your head for support.
Ensure that you're in a quiet and safe space so that you won't find yourself disturbed.
Strive to make sure you're set up in a way that's comfortable for you.
For the next 20 minutes or so.
You may pause this recording.
If you discover that you need additional support in the body,
Under the body.
In general.
Try to stay as still as you can.
And have more experience of the prana that will be moving throughout your body.
But of course if you need to move.
Just move slowly.
And mindfully.
And it should not hurt your practice in any way.
You may rest on your back.
You can have your arms out to the sides,
Palms up,
Palms down.
Your legs perhaps a little wider than hip width.
And in this comfortable posture.
You can begin to get a sense of your body in space.
Feel your body lying on the floor and the places that your body contacts the floor.
Notice the floor rising up.
To meet your body.
And holding you safely here.
And now bring your attention into your feet.
Get a sense of your feet.
Bring your attention to your hands.
Get a sense of your hands with your mind's eye.
Now move your attention to the very top of your head.
And then bring your attention back down to your feet.
I'll be giving you breath awareness instructions.
Just know that the breath is an option and you could always let that go.
And simply follow the prana,
The life force energy.
In the directions that I offer you.
If you like.
I invite you to select a color that may represent the prana or energy that you'll be moving in your body.
So you begin by bringing your attention down to your left foot.
And even the space.
Directly beyond the sole of your left foot.
And as you begin.
You will imagine and picture energy moving into the sole of the foot.
Up the leg.
Into the pelvis.
And as you exhale.
Down the right leg.
And imagine that the colorful breath moves all the way out of the right foot.
You'll be moving in this pattern.
Inhale through the left foot.
Up the left leg to the pelvis.
And exhale down the right leg.
Out the sole of the right foot.
And we continue to do this.
Inhaling and exhale,
Left to right.
And moving across the pelvis.
And you're invited to picture prana.
Energy moving up and down your limbs in this way.
Any way that your mind likes to visualize that is fine.
Inhale left.
And exhale right.
Know that this breath pattern can be as fast or as slow.
As is comfortable for you in this moment.
Inhale left.
Across the pelvis.
And exhale out the right foot.
After your next exhale.
Let the energy move down and out your right foot.
And let that pattern go.
And just watch your next few breaths.
Next,
Bring your attention to the right foot.
Inhale through the right foot.
Up the right leg.
And to the pelvic center.
Exhale down and out through the left leg and foot.
Inhale,
Right.
Cross the pelvis.
Exhale,
Lift.
Noticing and visualizing the prana.
Moving through the right.
Crossing over.
And exiting out the left foot for the next few moments.
And the next time you exhale and feel that movement out your foot.
Let that pattern go.
And watch and notice the next few breaths come in and out of your body.
Now bring your attention to the palm of your left hand.
And as you inhale.
Feel the prana moving in through the palm of your left hand.
All the way up your left arm.
Across the chest to the heart center.
As you exhale,
Feel that movement continue down your right arm.
Out the right palm.
Visualize the movement.
It can be any pace you like.
Moving prana from the left hand to the heart.
And the heart out the right hand.
And the next time you breathe out the right hand.
You can let the pattern go.
Notice the next few breaths moving in and out of your body.
Now bring your awareness to your right hand.
Breathing into your right palm.
Travel up the arm.
Find the heart center.
Exhale down and out through the left palm.
Nice steady pattern.
Inhale and exhale.
Right to left.
And now the next time you breathe out the left hand.
You can let that pattern go.
Again,
Notice your breath.
For the next several breaths.
And now bring your attention.
The very top of your head.
The space right above your head.
Right above your crown.
Here you'll begin your pranic inhale.
So inhale down through the top of your head.
Down your entire body.
Your torso,
Your pelvis.
Your legs.
All the way down to your feet.
And even past your feet.
Then as you breathe out,
Follow the prana from beneath your feet.
Up your legs.
Feel as it inhabits your entire body.
And exits out the top of your head.
And you will breathe like this for a little while.
Inhale through the top of your head.
Down into your entire body.
All the way past your feet.
And exhale from just below and outside your feet.
All the way up through your body.
And out the crown of your head.
Allow yourself to follow this pattern for the next.
Few moments.
Let your mind become aware of your entire body.
As it lies here on the floor.
You might notice that you have a sense of lightness or spaciousness in the body.
Maybe that lightness or spaciousness extends perhaps just beyond your body.
For a few moments,
You're invited to rest here and notice the effects of your practice.
In your time,
You may slowly begin to move.
And stretch the body in any way that feels right to you.
Eventually lying to one side.
And taking a few breaths here.
This does complete your Prana Nidra practice.
May this practice benefit you and all that you come in contact with.
Aum,
Shanti,
Shanti,
Shanti.
Peace,
Peace,
Peace.
