Hello.
This is Beatriz and I welcomed you to this session of Yoga Nidra.
Where we are going to work with the pranayama kosha.
The first layer of the subtle bodies Combining it with the Very powerful mantra HOM SHO HOM During this practice it's important to know how you feel and know that If you will need to move or readjust as you can.
If you need to.
Open your eyes or not closing at all,
You can.
The most important thing is that you will feel safe by doing it.
So I invite you to find a position and a place where you can.
Take a rest and adjust your body into a position that transmits Comfort Hanesh.
And take a moment to make any small movements corrections or adjustments just to make sure you're feeling the most cozy and supported possible During this practice you just need to follow my voice and if in any moment you realize that your mind is wandering somewhere else in other thoughts.
It's okay,
You just need to relax Come back to the bush and try to Feel your body follow.
The guidance and make what feels right for you.
During all this practice my guidance is a suggestion.
But please feel free to do just the parts that feel right for you.
If in any case you Realize that you just fall asleep in the middle of it.
To practice.
Is also okay.
Because.
.
.
The fact is going to reach you also when you think you are sleeping.
You can either eyes going to.
.
.
Held you coming to a state of consciousness that is not been awake.
But also not being asleep.
So even if you think you are sleeping you are able to receive this guidance And it benefits.
With that shade.
I'm going to call The singing bowl.
And its sounds.
Is going to help you.
Crown,
And be able to make the last adjustments after it.
We will start with rotation of consciousness.
Please concentrate on the sound and see how it varies along.
All the time.
Now I invite you.
Pay attention.
The little noises.
Or sounds that they are outside your room or the place from where you're following this practice Just listen in.
Listening the little sounds that make.
Be existing right now in the room where you are.
The sounds in this recording.
The sounds.
Of your breathing And I invite you to.
See how it feels.
How you are feeling right now small reflection.
For comparing with the end of the practice.
Today we are going to work with the mantra HOM SHO HUM That's really beneficial when.
.
.
We are needing to rest.
Because she helped us to.
.
.
Remember.
That we are part of something bigger.
And we are also Nature itself.
So,
Sometimes when we are tired and we don't seem to find.
Our way into coming to stillness This kind of thought can be useful.
As in nature.
Every single being.
Welcome to a state of rest and asleep.
To regenerate nature.
Is based on cycles.
And you are part of it You can either.
.
.
It's a practice.
But is also said to be a goddess.
The cores of the rest and restoration.
That is able to call.
All the beads.
And all the things that are.
Into a stillness.
Into a state where they can recharge.
And regenerate.
Integrate Therefore I invite you to come back to the mother earth and allow yourself to rest.
We are going to begin by Putting our attention inside of us and if it feels comfortable I invite you to close gently the eyes And if this is too much just soften your gaze a bit Letting go of any thoughts.
Here in this practice You don't need to change anything.
There is nothing to be done.
No place to go.
You just need to be here and you are already being Begin to notice your inner experience at your own pace Now bringing your attention slowly through the body You might imagine your awareness being like a soft current moving gently from place to place inviting ease for his welcome.
And if this could help you.
.
.
You can repeat the part of the body after listening from my voice.
If in any moment You are not feeling something in one of these parts of the body or you didn't achieve to Go through all of them in the pace,
Don't worry This practice is something that there is no a way of doing it right or wrong.
All experiences are valid.
And is this coming?
Into ourself.
This communing contact.
With the feelings that is going to help us.
Slowing down passing through the different states of regeneration that also exist in sleep.
So I invite you to soften the feeling around your eyes Relax the both cheeks We put your attention Move your attention into the lips did you?
Letting the tongue rest in its natural position Resting into.
.
.
It's home,
The mouth.
Bringing awareness to the breath at the tip of the nose noticing the sensation of air as it enters.
And add these leaves,
Acid leaves.
Sensing it through the right nostril and the left.
Or simply in bringing awareness of what you feel by breathing.
Bring your attention to the space between the eyebrows.
The ears noticing sounds without needing to respond Just observing.
Just noticing.
Now,
Moving our awareness to the chest.
To the heart center moving down to the right arm Shoulder Helpful.
Priest.
Spam.
Fingers.
Returning to the torso.
Dry your waist.
Heap.
Leg.
Food.
Both simultaneously.
Coming back to the center of the chest Back to the left arm.
Shoulder.
Hillbill.
Priest.
Bye.
Fingers.
Returning to the torso right waist.
Hip.
Leg.
Foot.
Your toes.
Back again to the center of the chest.
And into the left arm shoulder.
Head bow.
Rest.
Bye.
Fingers.
Down to the left side.
Waste.
Leg.
Food.
Dose.
Now sense the whole body.
The whole body now.
The whole body.
As a feel-good sensation.
Rest in.
Front and back Left and right surface and inner spaces.
Gently bringing your awareness to the breath inside of the body the breath that is already happening.
A breath that is perfect as it is.
Simply observing it or even feeling the intention to observe it if it's not possible today.
I'm noticing a gentle expansion as you inhale and a soft release as you exhale Rising.
.
.
Falling And if it feels safe to notice,
Sense the small pause.
After the nail and sense this stillness after the exhale.
Or simply stay with the flow if it's better for you Now we begin to introduce a quiet inner sound.
So thin down your wave.
Imagine.
And it's our mantra.
With the words.
So,
When we are inhaling and when we are exhaling So we inhale and we listen internally.
So.
.
.
Exhaling.
Continuing like this,
Mentally imagining this zone So when I'm inhaling,
Hum when I'm exhaling.
Letting it remain gentle.
Optional and easy.
Continue in like this.
This mantra.
Om Shoham.
Can be understood as I am that.
And is remained there.
Of our connection with something larger.
Our connection to life.
Not yours.
To the same energy that moves through all living things.
With each inhale,
Sooo.
.
.
We may sense.
The energy.
The quiet energy of nature inspiring us.
A sense of connection With exhale,
Home.
A sense of softening Release it.
Belong again.
Allowing ourselves.
Our best ride.
To rest.
Not trying to force anything.
Just let in these words.
Be here.
Or thinking on those you.
.
.
While continuing your breath in your own tempo.
Resting in this quiet rhythm of our natural breath.
Spread it in,
So.
.
.
Breathing out,
Om.
Continuing like this in our own pace.
Now gradually beginning to deepen the breath.
Notice it.
The sounds of your breath inside of you Notice it.
The sounds around you.
Sounds in this recording.
Noticing back the point of contact with the support surface in which you are right now and inviting you to come back.
Perhaps creating small movements in your fingers or toes moving slightly the hair if it feels right.
Or if you are cold to it.
Do it a gentle stretch.
And when you feel ready.
Slowly opening your eyes or lifting your gaze.
Taking a moment to notice how you are how you're feeling now.
And what has changed from the beginning of the practice till now?
Remembering.
That you can return to this practice.
Whenever you long for space and balance Whatever you wish to settle into calm wherever you feel a call to come back to yourself because Josa's nature morphs in cycles of activity and rest.
Are a part of nature.
Nature does not rush and it allows itself to restore.
You are lowered the same.
And to come back to your breath Come back to yourself.
And in this way coming back to nature And this Is your path right?
To rest.
In the arms of Yoganedra.
I wish you a nice day.
Namaste.
