Hello and welcome to the practice of yoga nidra.
My name is Kumari and I'll be your guide today for this rapid relaxation.
Take time now to get yourself as cozy and comfortable as you possibly can,
Finding yourself in a comfortable position either lying on your bed or on the floor or in a comfortable chair or on the couch,
Really anywhere that you won't be disturbed and you can feel like you are completely relaxed using pillows and blankets and maybe even something to cover the eyes to help you in the process of going inward.
Today's practice is especially for those who want to practice yoga nidra but sometimes don't have 30 to 45 minutes,
So we'll do an abbreviated version today that is sure to leave you feeling released,
Relaxed and filled with peaceful energy.
Let's begin.
Just allowing your awareness to rest on all the areas that your body is touching the surface you're resting on,
Noticing your body and the surface and where they meet and now noticing the length of the arms and how they rest and the hands,
Become aware of the length of the legs and the feet and now an awareness of the head,
Sensing how it's supported and resting back,
Sensing the whole body and how it's supported and held,
Begin to call in an awareness of the breath,
Feeling it moving in and out of the nostrils and then a sense of how the breath fills the lungs and expands the body,
Each inhale a gentle expansion and taking three breaths together,
Inhaling through the nose and now hold at the top,
Open your mouth and exhale,
Again inhaling,
Holding your breath at the top and then release,
We'll do one more just like that,
Breathe in the biggest one yet and hold at the top and let it go,
Feeling and sensing your whole body and now repeating this intention in your mind three times,
I rest my body deeply and consciously,
I rest my body deeply and consciously,
I rest my body deeply and consciously,
And now moving into the rotation of consciousness around the body,
Let your awareness rest in each place that I mention,
Beginning with the very top of the head,
Sensing the top of the head and now the middle of the forehead,
Expanding into an awareness of the whole forehead,
The point between the eyebrows,
The right eye,
The left eye,
Both ears,
The nostrils,
Welcome awareness of the inside of your mouth,
Your tongue,
The roof of your mouth,
Your gums and teeth,
Your lips,
And now a sense of your whole head,
The right shoulder,
Elbow,
Wrist and palm,
Your whole right hand,
Your whole right arm,
Left shoulder,
Elbow,
Wrist,
Palm,
Your whole left hand and now your whole left arm,
The center of the chest,
The solar plexus,
The right half of the rib cage,
The left half of the rib cage,
The navel,
The right hip,
Knee,
Ankle,
Sole of the foot,
The whole right foot,
The whole right leg,
Left hip,
Knee,
Ankle,
Sole of the foot,
The whole left foot,
And the whole left leg,
Aware now of the whole lower half of the body,
And now aware of the upper body,
The back side of the body,
Front side of the body,
The entire right side of the body,
The entire left side of the body,
The whole body,
The whole body,
Deeply resting.
Return to the awareness of the breath happening inside the body,
The rising and falling of the breath.
Sense the breath at the center of the chest,
And now imagine your breath could move to the top of the head with your inhale,
And release down the whole body to the toes upon your exhale,
And then inhaling from the toes up the body back to the top of the head,
And again exhaling back down.
Seeing your breath moving in your mind as you breathe up and down your body,
Breathing with your whole body here,
Whole body breathing,
And now allowing that breath to dissolve,
Awareness saturating your whole body,
Resting deeply,
The body,
Mind and spirit deeply peaceful.
Asking in the awareness of complete stillness,
Planting our intention one more time,
I rest deeply and consciously.
I rest deeply and consciously,
Repeating in your mind a few more times.
Return now to the breath,
Taking two sips of air in,
And a long exhale.
Two more times.
Now inviting gentle movement to the fingers,
The toes,
Moving the head from side to side.
And perhaps a big stretch and a few more deep breaths as you return your awareness to the waking state,
Moving on with your day or evening,
Feeling this sense of peaceful energy.
Thank you so much for joining me for this rapid yoga nidra experience.
Wishing you all the best.
Namaste.
