Hello and welcome to the practice of Yoga Nidra.
I'm Kumari and I'll be your guide today.
So first things first,
Just making sure that you're as comfortable and cozy as possible.
Maybe placing a pillow under the knees or a soft scarf over the eyes to block out the
light.
Doing whatever you need to do in any position to welcome a sense of ease and supreme
comfort.
And so in this practice of Yoga Nidra,
We're weaving awareness through the conscious,
Subconscious,
And unconscious mind.
And we're looking to really reinforce patterns that exist
or create new ones.
And this is through the magic of neuroplasticity.
But remember this is an
effortless practice.
So there's nothing you need to do except just be here and allow it all to
unfold.
So take a moment here and just start to become aware of any little sounds you hear in your
space.
Maybe sounds farther away.
Sensing the space around you.
So the space between where
your body ends and the room begins.
Now feeling the temperature or the room air on your exposed
skin.
Now tune into the sensation of your clothing or blankets on your body.
And start to feel the
breath at your nostrils.
Perhaps taking in any aromas.
Become aware of your mouth.
Perhaps
rubbing your tongue along your teeth or the roof of your mouth.
Really just getting your sense of
your whole body.
Preparing for deep breaths.
Moving into this practice,
Understanding how incredibly
nourishing this is for your being on every level.
Your physical,
Your energetic,
Mental,
Emotional,
Spiritual.
And just feeling how your breath moves in and out.
Really taking notice where you feel
your breath.
Feeling the breath all over.
And starting to welcome in a simple count.
Inhaling
for three through the nose.
And exhaling for five through the mouth.
Kind of like you're blowing out
of a straw.
Let's do a few rounds together.
Inhale,
One,
Two,
Three.
Exhale,
One,
Two,
Three,
Four,
Five.
Inhale,
One,
Two,
Three.
Exhale,
One,
Two,
Three,
Four,
Five.
Keep going.
And now within that next exhale,
Just let go of that focus on your breath.
And return to sensing your whole
body.
Feeling the weight of your head,
Your arms,
Your hands,
Your legs and feet.
Your whole body
surrendering now.
The brainwaves getting slower.
Moving into deeper relaxation.
Now creating a sankalpa for our practice.
A sankalpa is like an intention.
It's a affirmative statement spoken in the positive present tense.
It's about something you truly desire to live every day of your life.
Maybe some of you are already working with a sankalpa.
You can call it in now.
But if you're not,
Take your time to create one for yourself.
And know that you can keep using this
sankalpa each time you practice yoga nidra.
An example would be,
I am the embodiment of inner peace.
Searching your heart,
What is your intention?
And now speak that intention silently to yourself three times.
We speak directly to the subconscious when we affirm our sankalpa here in yoga nidra.
We'll come back to it later.
But next we move around the body on a journey called the rotation of consciousness.
Just follow my voice as if we're giving every area of the body an energetic massage.
Simply by placing our awareness in different areas of the body.
Relaxation can be felt at a deeper level.
There's subtle letting go in the tissues,
The energy.
We're going to begin at the back of the head.
Just become aware of the back of your head.
Now the upper back.
Sensing the right shoulder blade.
And the left shoulder blade.
And the upper part of the spine.
Let your awareness flow now to the middle of the back.
Sensing your spine here.
Your lower back.
Your right glute.
Left glute.
Your sacrum.
Sensing the backs of the thighs.
The backs of the knees.
Become aware of both calves.
Your heels.
The arches of your feet.
The balls of your feet.
The soles of the feet.
The big toes.
Second toes.
Third toes.
Fourth toes.
Fifth toes.
Be aware of all five toes on your right foot.
And all five toes on your left foot.
And now all ten toes simultaneously.
Both feet simultaneously.
Coming down both ankles.
Both shins.
The right knee.
Left knee.
Both knees.
The tops of both thighs.
The hip joints deep within.
A sense of your pelvis now.
The lower abdomen.
The navel.
Your solar plexus.
Become aware of your entire rib cage,
The back and the front.
To the center of your chest.
The right side of your chest.
Left side of your chest.
Your whole chest.
Take your attention down to your right thumb.
And now your left thumb.
Both thumbs.
Both index fingers.
Middle finger.
Ring finger.
Pinky finger.
All five fingers on your right hand.
All five fingers on your left hand.
Ten fingers.
Awareness fills into all ten fingers and both palms.
Sensing both hands in their entirety.
Both wrists.
Forearms.
The crease of the right elbow.
The bone of the right elbow.
Crease of the left elbow.
Bone of the left elbow.
Both elbows.
The upper arms.
And the front of the right shoulder.
And the front of the left shoulder.
Both shoulders.
Both shoulders.
And to the base of the neck.
Could you sense the inside of your throat?
And the base of your tongue?
The tip of your tongue.
Your whole tongue.
And the space beneath your tongue.
Above your tongue.
Your top row of gums and teeth.
Bottom row of gums and teeth.
Your whole inside of mouth.
Both lips.
Both lips.
And both nostrils.
Both eyes.
Both eyes held in their sockets,
Covered by the lids.
Your right ear.
Your left ear.
Your right ear canal.
Left ear.
Left ear canal.
Both ears.
Both ears listening and receptive.
To the point between the eyebrows.
A sense of your whole forehead now.
The very top of your head.
Sense your entire scalp.
Your whole head.
Your whole head.
Whole body.
Whole body now.
Filled with your awareness.
Sensing your body as a vessel of light.
Subtly shimmering.
Each cell alive with sensation.
Come back to the awareness of your breath flowing within.
It's just happening effortlessly.
The sense of being breathed.
Sensing your breath at the center of your chest.
Begin to imagine that your next exhale would flow down your left arm all the way to your fingertips.
And then inhale from the fingertips all the way up to your left arm.
And then inhale from the fingertips all the way up the arm to the center of the chest.
And then back down the left arm.
Back up to the center of the chest.
And now the next time you come back to the center of the chest.
Just sensing the breath moving in and out from this area.
Now beginning to imagine that your exhale could flow down your right arm all the way to the fingertips.
And then inhale from the fingertips all the way up the arm back to the center of the chest.
And just repeating this in your mind.
And coming back to rest at the center of the chest.
Now with your next exhale the breath flows down the torso all the way down the left leg to the toe tips.
And then inhales back up the leg and torso to the chest.
Breathing up and down the left leg.
Coming back to the chest.
Now exhaling from the chest all the way down the right leg to the toe tips.
Inhaling back.
To the toe tips.
Inhaling back all the way to the chest.
Breathing and visualizing imagining that your breath could flow up and down the right side.
Coming back to rest at the center of the chest.
Healing the rise and fall of your breath here.
Could you begin to imagine that each inhale would flow down both arms and both legs at the same time?
And that each exhale would flow back to the center.
Inhaling the breath expands.
Inhaling the breath expands through the limbs.
Exhale it all flows back to the center of the chest.
Now allow the breathing awareness to dissolve.
And come to place your focus upon the body.
Begin to sense the inner realm of your physical body.
Could you sense your heart and its beat?
Your lungs.
Your organs of digestion.
All your blood.
Bones.
Connective tissue.
Your brain.
Focusing in on the center of your body.
Focusing in on sensing the inner workings of your body.
Imagine you could see inside yourself.
The inside of your body like a superhighway.
Sensing and imagining that you are in the center of your body.
What it is 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.
And now start to move your attention to the outside of your body.
Sensing the skin that covers your whole body.
Your face.
Chest.
Arms.
Hands.
Torso.
Legs.
Feet.
Your whole body.
Sensing your skin.
Your sensitive and receptive skin.
Next,
Start to feel the fabrics that make contact with the skin.
Your clothes.
Blanket.
Sense the connection between your skin and the fabrics or surfaces touching.
And now can you widen out a bit more and sense the space all around you.
Start by becoming aware of the space about one foot from your entire body.
Now two feet.
And even more.
Sense the space about three feet away from your body in all directions.
Awareness of this space all around your whole body.
Feel into the spaciousness here.
And could you begin to perceive your whole body as floating now.
Floating in pure awareness.
Welcoming any images or visions behind your closed eye.
Meeting them as an observer.
What is seen in the inner dimensions of your subconscious?
In this dreamy space of awareness of what lies deep within.
Allow yourself to float here.
Abiding in this space of pure presence.
Resting as consciousness itself.
One with your true nature.
Whole body saturated with this effortless peace.
Feeling your sankalpa again.
Feeling your sankalpa with your whole body.
The energy of your heart's desire.
Permeating every cell.
And silently whispering it back to yourself three more times.
Knowing that you can create and have whatever you desire.
Float here now until you hear my voice again.
Begin to guide your attention back to the sacred rhythm of your breath.
Starting to take some deeper breath.
As we begin to leave the state of yoga nidra.
Beginning to make some small gentle movements with your toes.
Your fingers.
Your head and neck.
Now searching for sounds in your space.
Becoming aware of the temperature on your skin.
The feeling of the surface you are upon.
Perhaps the little movements become bigger now.
And the deeper breaths still happening.
And in your own time and in your own way.
Waking up even more.
Perhaps rolling to your side.
Opening your eyes to the light that's in your space.
And really taking in how you're feeling right now.
Moving forward with your night of sleep or your evening or day.
With this enhanced awareness of your innate goodness and connection to all that is.
Thank you for joining me.
I'm wishing you all the best.
Namaste.
