Hello and welcome to your yoga nidra practice.
I'm Kumari,
I'll be your guide.
This is a special yoga nidra for sleep.
I'll let the music play for a little longer at the end to further support your drifting into a deep,
Deep state of rest.
Think of the practice of yoga nidra like rebooting your nervous system.
You power down your body,
Your breath,
And mind and move into the space of resting in pure awareness.
Remember that this practice is effortless.
All you need to do is listen to my voice and allow me to take you on a journey into deep,
Nourishing sleep.
Physical comfort is key,
So get yourself all ready and comfy in your bed,
Using pillows and blankets to tuck into all the crevices and spaces so you feel completely supported and held.
Remember,
You are worthy of this time of deep nurturing.
Wishing you the best night's sleep.
Notice if there's any other teeny adjustments you could make.
And remember,
This setup is truly a gift you're giving yourself,
So ensure that everything is set for you to just drift off into sleep.
And start to really make a connection with your body.
Feel into the weight,
The shape,
The density of your body.
Notice any sensations,
Large or small,
Or maybe none.
And can you feel where your body moves as you breathe?
Now,
We'll lift the right arm just a few inches.
So inhale and lift.
Take another breath while you're holding your arm up.
And with your next exhale,
Release the arm back down.
Same thing with the left arm.
Inhale and lift,
Taking a deep breath.
Here and next time you exhale,
Release.
Take a moment to sense both arms and hands.
We'll do the same thing with the legs.
Awareness rests on the right leg.
With your inhale,
Lift just a few inches,
Take another inhale,
And then exhale,
Release the leg.
To the left leg,
Lift as you inhale.
Take another breath here and then let go on that exhale.
Taking time to tune into both legs and feet.
Now,
As you inhale,
Squeeze the buttocks and hips,
Tight,
Tight,
Tight.
With your next exhale,
Release.
Now to your head.
As you inhale,
Lift it one inch,
And exhale,
Release.
Nod your head from side to side.
Feel your whole body as softening,
Fully surrendering into this sense of beingness.
Come back to the movement of your breath and follow your breath.
Let's deepen the breath a little more now by breathing to a count.
Inhale,
One,
Two,
Three,
Four,
Hold.
Exhale,
Six,
Five,
Four,
Three,
Two,
One.
Blowing those exhales out like you have a straw in your mouth.
Again,
Inhale,
One,
Two,
Three,
Four,
Hold.
Exhale,
Six,
Five,
Four,
Three,
Two,
One.
Again,
Inhale,
One,
Two,
Three,
Four,
Hold.
Exhale,
Six,
Five,
Four,
Three,
Two,
One.
Now practice that on your own for three more rounds.
Now,
Letting go of the breathing,
And I'd like you to gently bring the word sleep into your awareness.
Softly repeat the word sleep in your mind.
Notice what begins to shift.
Could you relax into the feeling of sleep?
What does sleep feel like in your body,
In your breath,
In the quiet of your mind?
Notice any softening,
Any heaviness.
Sleep not as something to chase,
But as a natural state your body already understands.
In this yoga nidra,
We'll cultivate a sankalpa that is a state of mind.
It supports deep,
Effortless rest.
Reminder that sleep is not something you force,
But something you allow.
So silently repeat after me,
My body knows how to sleep deeply and naturally.
My body knows how to sleep deeply and naturally.
My body knows how to sleep deeply and naturally.
Trusting this sankalpa is sinking deep into the subconscious.
And now we'll continue our journey into deep rest with a rotation of consciousness,
Moving around the body as I state different areas.
Let your attention rest there.
Beginning with the right hand thumb,
The index finger,
Middle finger,
Ring finger,
And pinky.
Sense the palm,
The top of the hand,
Wrist,
Forearm,
Elbow.
Upper arm and shoulder.
The right collarbone.
The right side of the chest.
The right half of the ribcage.
Another right side of the abdomen.
The right hip,
Thigh,
Knee,
Lower leg,
Ankle,
Top of foot,
Sole of foot,
And all five toes.
Big toe,
Second toe,
Third,
Fourth,
And fifth.
Sensing the whole right foot and leg.
Expanding into an awareness of the whole right side of the body.
Sensing the right side of the body as one.
The front and the back.
Slowly take attention to the left thumb,
Index finger,
Middle finger,
Ring finger,
And pinky.
The palm,
Top of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Left collarbone,
Left side of the chest,
Left half of the ribcage,
The left side of the abdomen,
Into the hip,
Thigh,
Knee,
Lower leg,
Ankle,
Top of the foot,
Sole of the foot,
And all five toes.
The big toe,
Second toe,
Third,
Fourth,
All five toes,
And the whole left foot,
The entire left leg,
Into the left side of the body.
Sensing the left half of the body,
The left side of the body,
The back,
The front.
Let awareness rest at the center of the chest,
Down the body past the navel to the pubic bone,
Come to the back side of the body and sense the sacrum and the spine moving through the lower back,
The middle of the back,
And the upper back,
To the back of the head,
Top of the head,
Forehead,
Right eye,
Left eye,
Sensing both eyes together,
The temples,
The ears,
Listening,
The nose,
Breathing,
Upper lip,
Lower lip,
Roof of mouth,
Floor of mouth,
And the tongue,
Sensing the tongue inside the mouth,
And the whole mouth,
Awareness cascading down the whole body,
The whole body,
Radiant,
Deep,
Deeply resting,
And now bring your awareness back to your breathing,
Tune into your already happening natural breath,
Practicing psychic alternate nostril breathing,
And I'll guide you through the first few rounds and then continue on your own,
Breathing in this pattern,
Imagine you're just inhaling through your right nostril,
Now exhaling through the left,
Now inhaling through the left,
Exhale through the right,
Taking a few natural breaths here before our next round,
Again inhale through the right,
Exhale left,
Inhale left,
Exhale right,
Just imagining you are inhaling through the right and exhaling through the left,
Inhaling through the left,
Exhaling through the right,
Continue now at your own pace with this pattern,
And imagining you could separate the nostrils,
Soft in the jaw,
Allow the breathing awareness to dissolve and come to place your focus upon your body,
Begin to sense the inner realm of your physical body,
Could you sense the heart and its beat,
The lungs,
The organs of digestion,
The blood,
Bones,
And connective tissues,
The brain,
Focus in on sensing the inner workings of the body,
Imagine you could see inside yourself,
The inside of your body like a superhighway,
Sensing and imagining what it's like inside your body,
The inside of your body as a felt sense of density,
All your inner workings in their specific spot,
Packed in perfectly,
Yet densely filled in,
No open spaces,
Now start to move your attention to the outside of your body,
Sensing the skin that covers your whole body,
The face,
Chest,
Hands,
Torso,
Legs,
Your whole body,
Sensing the skin,
The sensitive and receptive skin,
Start to feel the fabrics that make contact with the skin,
The clothes,
Blankets,
Props,
Sense the connection between the skin and the fabrics,
Now widening out and sense the space all around you,
Start by becoming aware of the space about one foot from your entire body,
Now two feet,
Now three feet,
Awareness of the space all around the whole body,
Feel into the spaciousness,
Could you begin to perceive your body as floating now,
Floating in pure awareness,
Welcoming any images or visions behind your closed eyes,
Meeting them as an observer,
What is seen behind the veil of the subconscious,
Resting back in this dreamy space of awareness,
Floating here,
Pure awareness and alignment with the innate peace within,
Sinking deeper and deeper,
Deeply resting,
One with the vastness of the whole universe,
