Well,
If we haven't met yet,
My name is Kumari Skye.
I'll be your guide.
I'm the relaxationist.
Closing your eyes,
Maybe even covering your eyes.
Making any other little adjustments to fine tune your setup.
Maybe a little more support under the knees to make sure your lower back feels good.
Just really authentically allowing your hands and arms to completely relax.
Your legs and your feet.
Noticing how your head is positioned.
Is it fully supported?
Observing yourself in this time and space.
Hearing any sounds in your space.
Sounds beyond your space.
Maybe there's even sounds in my atmosphere you can hear through the microphone.
Notice the temperature of your body.
It's becoming very,
Very present.
There's nothing else you need to do here.
Yoga Nidra is an effortless,
Guided meditation practice.
There's no expectations of you.
And you can really just let this be whatever it's going to be today.
Every practice is a little different.
Fully present in your space here and now.
Going to do a few rounds of a counted breath.
This is the four by four breath.
Sometimes it's referred to as box breathing.
It's four in,
Hold for four,
Exhale for four,
And then hold out for four.
We're going to do three rounds with a little break in between each round.
Alright so first we'll start out by just taking in an extra large inhale,
Feel your body filling and letting that go.
Again.
Now we'll begin the practice.
Inhale,
4,
3,
2,
1.
Hold,
4,
3,
2,
1.
Exhale,
4,
3,
2,
1.
Hold out,
4,
3,
2,
1.
Natural breath or two here.
Just going slow,
Noticing the effects of stillness and breathing.
Next round inhale 4 3 2 1 hold 4 3 2 1 exhale 4 3 2 1 hold 4 3 2 1 Let's try one more round.
Ready?
Breathe in 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
Noticing your whole body as you rest here.
Perhaps even a sense of all your muscles softening.
A sense of being held by whatever surface you're on.
It's safe to let go.
You can call in your Sankalpa now if you're currently working with one.
If not,
You can create an intention for your practice.
Maybe something just simple,
Positive,
I trust the universe,
Or maybe one word like peace.
And then when you feel ready,
Go ahead and repeat this intention three times in your mind.
Know that this intention is powerful when spoken in this quiet and calm place.
We'll come back to it later in the practice.
Next up,
We have the rotation of awareness.
This is a journey around the body.
You can place your attention on each area that I mentioned.
Simply noticing if there's anything there.
But allowing your attention to rest there.
We're starting with the right hand thumb.
The index finger.
Middle finger ring finger and pinky sensing all the fingers palm.
Top of the hand.
Sensing the whole right hand as one.
The rest.
Forearms.
Elbow.
Upper arm.
And shoulder.
A sense of the whole right arm and hand as one.
Next up,
We go over to the left thumb.
Left thumb Index finger.
Middle finger.
Ring finger.
And pinky.
Sensing all of the fingers,
The palms.
Top of the hand.
The entirety of the left hand.
The rest.
Forearm.
Elbow.
Upper arm and shoulder.
And now one with the entire left arm and hands.
Slowly guide attention to meander down to the right big toe.
The right big toe.
The second toe.
Sir.
For and fifth,
All five toes.
The sole of the foot.
Top of the foot.
The entire right foot.
And call.
Lower leg.
Nyeh thigh.
And the whole hip.
And peeling the right leg and foot.
Right leg and foot.
And now slowly take your awareness to rest at the left big toe.
Second toe.
THIRD 4.
And fifth toe,
All five toe.
All five toes.
The sole of the foot.
The soul of the fire.
Top of the foot.
Entire left foot.
Hinkong.
Lower leg.
Me.
Upper lang.
And the hip.
Now the whole of the left leg and foot.
Both feet and both legs.
Both feet,
Both legs.
Both hands.
Both arms.
The base of the neck.
Center of the chest.
Solar plexus.
Navel.
Pubic bone.
And heel bones.
Sacrum.
A sense of the entire spine.
Up the back to the base of the skull.
Top of the hand.
Third eye center.
Right eye.
Right ear.
Right cheek.
The right side of the face.
Left eye.
Left ear.
Left Chi.
The left side of the face.
Tongue,
Sensing the tongue.
The roof of the mouth.
The lip.
The whole head.
The whole head.
Whole body.
The whole body as one.
Whole body breathing.
Awareness on your breath.
Sensing and feeling your natural breath.
Your breath fluid and flowing with your whole body.
Your natural breath.
Begin to imagine the entire backside of your body.
Feeling where it makes contact with the surface beneath you.
Can you tune in to.
.
.
The contact.
With the surface beneath you.
Feel it over your body.
Is hell.
Starting to sense the weight of the body.
The whole backside of your body is heavy.
Sinking down towards the earth.
Feeling into your body's weight,
Its density.
And its solidity.
Feeling and breathing here for a moment,
Continue to sense how gravity is subtly pulling you down.
And now begin to tune to the entire front side of your body.
Can you sense that it may feel a bit more open?
More spacious.
Maybe even lighter.
Start to imagine the front side of your body as airy.
As floaty.
Upwardly open.
Sensing a subtle spaciousness here.
Now revisit the backside of your body.
Feeling back into the weight here.
Begin to imagine with each inhale a pulling up of energy from the earth.
The whole backside of your body drawing up the energy of the earth.
Inhaling up from the earth.
And that inhale filling up your whole front side now.
Inhale spreading into your entire front side.
Now exhaling from the whole front side of your body up to the sky.
Inhale up from the earth,
Filling your front side,
And then pressing the exhale out all the way up to the sky.
Take a few breaths here like this.
Now the next time you exhale up to the sky,
Practice bringing the inhale of your breath back down from the sky and spreading into the front side of your body.
Pause and exhale back down into the earth.
And then start this flow of visualizing inhaling up from the earth,
Pause and exhaling up to the sky.
Inhaling from the sky back to your body.
Pause,
Exhale,
Returning it back to the earth.
I'm just breathing with the earth and sky like this until you hear my voice again.
Now letting go of this breathing visualization.
Sensing the body.
The breath.
And the feeling that you're just this witness of the body and breath.
Witness of the physical body.
Sensing the body as still and floating.
Soft and easy.
Deeply resting here.
Imagining the eyes gazing up into the sky.
This inner seeing of the blueness.
The inner seeing of the blueness of the whole sky.
Whole sky vast.
And infinite.
Mad at it.
Imagining the earth and your body resting on the earth.
You might sense or imagine that you're laying on the grass.
Below the grass,
The fertile soil.
And all the roots from the grass.
From the plants and trees reaching downward.
Downward to the core of the earth.
Sense,
Feel,
Or imagine your body connected to the deepest depths of the earth.
Deep steps of the earth.
I'm just feeling the spaciousness of the earth and the sky.
At the same time of the entire universe.
You are connected to all that is.
A shimmering radiance of your innate true nature.
Peacefully resting here.
Peacefully resting Full body howl.
Resting back as the perfection of all that you are.
All that you are,
Resting here now.
Starting to sense your syncopa.
Your intention.
Now repeating this sacred Sankalpa or intention three more times.
Watering the seed of what you do want.
Just basking here in this place of deep breath.
And slowly begin to relax.
Shift your attention back to your breath.
To your breathing body.
Feel the belly rising and falling with each breath.
Your attention infusing your whole body here.
Sensing all the places that are touching the surface you're on.
Becoming aware of the mass of your body just resting here in stillness.
Now you might start to invite some intuitive,
Gentle movements,
Starting with your feet,
Your toes,
Your ankles.
Your hands and wrists.
Had enough?
Back to a sense of your listening ears.
Attention moving beyond your body.
Hearing any sound.
You might roll onto one side now.
Just feeling the effects of the practice in your whole body.
Each cell refresh.
Intelligent,
Healthy.
And in your own time,
You can open up your eyes.
To the light of your space.
Maybe this is where you decide you're going to drift off into sleep.
Noticing the effects of this deep rest practice.
Your body,
Your mind,
Your spirit.
Taking all the time that you need or want to move on with the rest of your day or your evening.
I'm wishing you all the very best.
Namaste.
Namaste.
