Hello and good morning,
This is Kumari and this is a yoga nidra practice especially for first thing in the day.
You can do this practice while you're still lying in your bed or anywhere that feels supportive and you are able to have some quiet and time for a short gentle meditation.
So let's begin by simply feeling yourself in the space you're in.
Feel how your body is snuggled up with the pillows and the blanket,
Acknowledging the nourishing night's rest that you just had and setting the intention to move into your day with an attitude of appreciation and wonder.
Take a moment to check in on the breath now and just feeling the rise and fall of your breath happening.
Not trying to change it in any way but as you rest still snuggled in your bed or comfy space just witnessing the miracle of your breath,
Inhaling and exhaling effortlessly.
Now we'll take a moment to practice the bee breath where in Sanskrit it's called Brahmari.
It's a simple humming practice that is both peacefully energizing,
Balancing and relaxing.
All you do is take a breath in and hum like this,
So your mouth stays closed and you just take an inhale in and make the sound.
Let's begin.
You can just keep going at your own pace.
You don't have to try to follow along with me.
Ready?
Inhale.
And now do three more of these humming bee breaths,
Feeling the effect of this simple breathing practice.
Noticing that maybe you feel a little more awake now,
But yet calm and balanced.
Let's set an intention for the day.
What is your intention for the day ahead?
Perhaps it could be something general like looking for things that make you smile,
Or maybe it's to accomplish a task,
Or maybe it's to practice mindfulness.
Take a moment here to create a simple intention.
Just a short little statement.
And now go ahead and repeat this intention in your mind three times,
Knowing that when we set an intention,
It creates a powerful cascade or ripple to attract what we truly want for our day.
Let's move around the body in a rotation of awareness,
Starting with the right hand thumb,
And now the first finger,
The second finger,
Third,
And fourth.
Sensing all five fingertips now,
And the palm of your hand,
Your whole hand,
Wrist,
Forearm,
Elbow,
Upper arm,
And shoulder,
Sensing and feeling your whole right arm and hand.
And now let your awareness move to the left hand thumb,
The first finger,
Second finger,
Third finger,
Fourth finger,
All five fingertips,
The palm of your hand,
Your whole left hand,
Wrist,
Forearm,
Elbow,
Upper arm,
And shoulder,
And now sensing your whole left arm and hand,
And now both arms and hands.
Let awareness rest now at the center of your chest.
Move down the body to sense the area of the solar plexus,
And now the navel,
To the right hip,
Thigh,
Knee,
Lower leg,
Ankle,
The big toe,
Second toe,
Third,
Fourth,
And fifth.
Become aware of all five toe tips,
And now the sole of your foot,
Your whole right foot,
Your whole right leg,
Your left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Your big toe,
Second toe,
Third,
Fourth,
And fifth,
And now all five toe tips,
And the sole of your foot,
Your whole left foot,
Whole left leg,
Both legs and feet.
Could you sense the whole backside of your body,
The backs of your legs,
The buttocks,
Your lower back,
Middle of your back,
Upper back,
The back of your head,
And now the top of your head,
Your whole forehead,
Right eye,
Left eye,
Both eyes,
The nose,
Right ear,
Left ear,
Your mouth,
Both lips,
Sense the inside of your mouth,
The whole surface of your tongue,
The whole mouth,
The whole head,
And now the whole body,
Feeling into the vibrancy and aliveness of your whole body,
Whole body calibrating to this new day,
Whole body at peace,
Coming to sense the movement of the breath,
Imagine now that you could take your inhale all the way to the top of your head and then let your exhale wash through your whole body to your toes and then breathe in from the toes up the whole body again to your crown,
Again exhaling through the whole body,
Breathing like this,
Washing your breath up and down your body,
Cleansing away the old and welcoming the new freshness,
Each inhale an expansion,
Each exhale a letting go,
And now go ahead and release the focus on the breath and come back to that feeling of your body just resting peacefully,
Completely at ease,
A sense of oneness with the whole universe,
Resting back in a space of expectation,
Of ease,
And of peace,
Bring back to mind your special intention for the day,
Whisper this back to yourself three more times with feeling,
With resolve,
Start to guide yourself to take some deeper breaths now,
Filling your lungs to capacity and slowly exhaling it all out,
Breathing in this new day,
Moving forward with this knowing that you have set yourself up,
You have cared for yourself,
Allowing you,
Guiding you into all that you desire in this day,
And just gently opening and closing the fingers and hands,
Moving around the wrists,
Opening and closing the toes and the feet,
Swirling the ankles,
And perhaps a big good morning stretch,
As you're ready,
Rolling to one side,
And opening your eyes to the light,
Moving forward with your day,
With a new sense of energy,
Clarity,
And remembering that you can be,
Do,
Or have anything,
You are amazing,
Have the best day,
Namaste
