Hi there,
This is Kumari sharing with you a short yoga nidra.
Go ahead and make yourself completely comfortable.
Maybe it's lying down,
Maybe it's seated.
Whatever you choose,
Feel yourself supported and in a place where you will be undisturbed for about 10 minutes.
Start to bring your awareness to your breath.
And simply noticing the rise and fall of your breath.
Feeling the head and neck supported and the shoulders and arms at ease.
The hips and buttocks relaxed.
The legs and feet resting still.
The whole torso and the whole back just letting go.
Allowing your body and your mind to soften.
All the tiny muscles in the forehead,
The eyes,
The cheeks,
And the jaw.
Feel your whole face letting go.
Feeling the whole backside of your body softening into the surface it's upon.
Let's take some deep breaths together.
Breathing through the nose and sighing it out the mouth.
Again.
One more deep breath.
Whole body still at ease.
Resting down towards the surface beneath.
And in this quiet space,
I invite you to join in on this intention today.
I allow my body to rest deeply.
I allow my body to rest deeply.
Repeat it three more times in your mind.
I allow my body to rest deeply.
Move on to a rotation of consciousness.
Beginning with the base of the tongue.
The tip of the tongue.
The inside of the cheeks.
The tongue,
The cheeks,
The lips,
Your whole mouth sensational.
Bringing your awareness to the tip of the nose.
Both eyes.
Both ears.
To the crown of your head.
The whole scalp.
Just an awareness of your whole head.
Moving to the base of the throat.
Both shoulders.
Both elbows.
Both wrists.
And the palms of both hands.
And all the fingers and the tops of the hands.
Just feeling into the subtle energy of both arms and both hands.
And moving your awareness to the center of your chest.
The solar plexus.
To the place just below the navel.
Now bringing your attention to both hips at the same time.
Both knees.
Both ankles.
And the soles of both feet.
And all ten toes and the tops of the feet.
Now could you begin to sense a gentle energy in both legs?
Now letting the awareness of a subtle energy move through your whole body.
And sensing and feeling your whole body as one unified field of energy.
Seeing your breath within the body,
The gentle rise and fall of your natural breath.
Taking another moment here.
Just feeling how relaxed you've become in such a short time.
Feeling the breath move within the body with no effort.
And affirming again,
I am resting deeply.
I am resting deeply.
I'm drawing in a deeper breath now.
And exhaling fully.
Again,
Inhale deeply with a nice long full exhale.
One more.
Send your awareness all the way down to the toes.
Begin to gently move them.
Perhaps turning the ankles.
Shifting your attention to the fingers.
The hands gently opening and closing.
Here again,
Perhaps turning the wrists.
The head and neck.
Turning the head from side to side.
And reaching the arms up overhead.
Stretching out the legs.
Taking full body stretch.
Making any other movements that would gently rouse you from this short meditation.
Whenever you feel ready to open your eyes and move on with the rest of your day or evening.
Thank you for tuning into this short yoga nidra.
Wishing you all the best.
Namaste.
