Yoga Nidra Nervous System Reboot

Hello and welcome to the practice of Yoga Nidra.

My name is Kumari and I'll be your guide.

Please take a moment now to get yourself as comfortable as you possibly can.

Comfort is such an important part of this practice.

When the body feels supported,

It is easier for your muscles to really let go.

And when the body feels relaxed and supported,

The mind follows suit a little bit easier.

Yoga Nidra is a systematic practice of techniques that is meant to guide you into a very deep and healing space of relaxation.

Yoga Nidra can assist with so many human issues that someone may be dealing with,

Like insomnia,

Falling asleep,

Stress and tension.

It can even help you feel more clarity and more focus.

The benefits go on and on.

But I want you to feel for yourself the positive effects that this practice can offer you.

I would love to hear from you in the comments about your experience with this Yoga Nidra.

Now that you've gotten yourself all comfy and snuggled in in whatever position suits you today,

Let's go ahead and start to sense the body.

Feel how your body makes contact with the surface beneath you.

Notice the weight of your head,

The weight of your arms and your hands,

The weight of your legs and feet,

The weight of the whole backside of your body.

Can you begin to feel into the density and the space that your body takes up?

Feeling your whole body starting to surrender into complete stillness,

But at the same time knowing that if you need to move during the practice,

That is absolutely okay.

Can you start to sense the space around your body,

The space above you,

The space below you,

The space to your right,

The space to your left,

Imagining your body in this room or space you're in,

Receptive and ready to let go even more.

Begin to tune into the breath that rhythmically and effortlessly flows within.

A sense of your breath inhaling and exhaling.

A sense of your breath as your body's meditation.

Feeling your breath at your nostrils.

Feeling your breath in the area of the belly.

Feeling your breath in your chest.

A sense of your entire track of respiration.

A sense of the life force energy that animates you.

Now we'll bring in a breathing practice to help calm the mind even more.

The ocean breath or the ujjayi breath.

This is a gentle squeezing of the back of the throat.

Beginning first just with the exhales and then adding in the inhales as we progress.

Try it with me.

Inhale through your nose and then exhale through your nose but gently squeeze the back of your throat.

Keep going.

Feeding the softest little ocean sound with each exhale.

Now adding in the squeeze on the inhales.

Observing how the inhales and the exhales start to lengthen.

Now begin to add a count to your breath.

Inhaling for the count of 4 and exhaling for the count of 6 or more.

Now with your next exhale allow your breath to come back to its own pace.

Breathing in and out.

Moving the nervous system into the realm of the parasympathetic state.

As we enter into an even deeper sense of stillness we can create a sankalpa for the practice.

The sankalpa is like an intention or a vow of your heart.

Take a moment now to connect with your heart by just placing your awareness right at the center of your chest.

As if you were breathing in and out of the center of your chest.

This attention opening the door to your heart space.

What is it that you truly desire to live every day of your life?

Starting to form a short statement in the positive present tense.

For example,

I am the embodiment of inner peace or I nourish myself every day with practices of deep rest.

And when you feel like you have formed your sankalpa,

Repeat that back to yourself 3 times.

In these deeper states of relaxation and awareness,

Creating an intention has a very beneficial effect.

It's like we're speaking directly to the subconscious,

Where this intention or sankalpa has the power to grow.

We'll return to our sankalpa later in the practice,

But now we're going to move on to the rotation of consciousness.

This is a journey around the body where I'll be naming different areas and you just put your attention on these areas as if you could feel these areas in your mind.

Taking us to a place where deeply held tensions or stagnation in the physical body can be effortlessly released.

We'll begin in the inside of the mouth.

Become aware of your tongue in the inside of your mouth.

And now the roof of your mouth.

The inside of the right cheek.

And the inside of the left cheek.

Your gums and your teeth.

A sense of the whole inside of your mouth tingling with sensation.

And now a sense of the lower lip and the upper lip.

A sense of both lips to the nostrils.

Again,

Feeling your body taking in and out your breath.

Your right cheekbone.

Left cheekbone.

Right eye.

Eyelid.

Lashes.

Left eye.

Eyelid.

Lashes.

Be aware now of both of your eyes held safely and securely in their sockets.

The right temple in the form of the right ear.

And now the left temple in the form of the left ear.

Move now to sense the third eye.

And now the center of the forehead.

And now the pineal gland.

A sense of the pineal gland deep within the center of the brain.

Imagine you could feel the brain within your skull.

And then moving out to a sense of the structure of your skull.

And now the tissue of the scalp and face.

An awareness of your whole head.

And the right side of your face.

And the left side of your face.

To the tippy top of your head.

The back of the head.

And the point between the shoulder blades.

The right shoulder blade.

Left shoulder blade.

Your whole upper back.

And now move down the back to sense the area of the sacrum.

Your right glutes.

And your left glute.

And now could you sense your entire back.

A sense of your whole back.

And then move your attention to the tip of your tailbone.

And then to the front of the body to sense the pelvic bone.

And then the entire pelvis.

The right hip.

Knee.

Ankle.

Right foot.

The whole length of your right leg.

Left hip.

Knee.

Ankle.

And foot.

And now the whole length of your left leg.

And now an awareness of both legs simultaneously.

Both feet simultaneously.

Shifting your awareness now to the navel.

The solar plexus.

The center of the chest.

Can you imagine the entire right side of your ribcage.

And now the entire left side of your ribcage.

Your whole ribcage.

Your whole chest.

Your right shoulder.

Elbow.

Wrist.

And hand.

Sensing the length of your whole right arm.

To your left shoulder.

Elbow.

Wrist.

Hand.

And now the length of your whole left arm.

Both arms.

Both hands.

Both arms and hands simultaneously.

And now allow your awareness to fill the whole right half of your body.

And now the whole left half of your body.

Sensing your entire body now.

Sensing your whole body as one radiant vessel of life force energy.

The whole body deeply relax.

Mind aware.

Return now to the sensation of breath within your body.

Feel into the gentle expansion.

And condensing of your breath.

Start to imagine you could just inhale through the right nostril and exhale through the right nostril.

Energetically breathing just through the right nostril.

Expand on this visualization by imagining you're just filling and emptying the right lung.

Right nostril.

Right lung.

Expanding further into an awareness of the whole right side of the body.

Expanding and condensing with each breath.

Right nostril.

Expanding the whole right side of the body with each breath.

And now begin to focus all of that awareness into the left nostril.

Simply inhaling and exhaling through the left nostril.

Just imagine you're inhaling and exhaling through the left nostril.

And now filling and emptying just the left lung.

Left nostril.

Left lung.

Now expanding the whole left side of the body with each breath.

Whole left side of body.

Expanding and condensing.

Whole left side of body.

Expanding and condensing with each breath.

Now come to sense both nostrils as you inhale and exhale.

Both nostrils inhaling and exhaling simultaneously.

Now add in the sense of each lung expanding as you breathe.

Each lung emptying as you exhale.

And now a sense of the whole body expanding and contracting with each breath.

Breathing with your whole body.

Every cell breathing.

A sense of your whole body cellular breath.

And now begin to visualize a golden light surrounding your entire body.

In your mind,

See this golden light wrapping you from head to toe.

Your whole body floating in this golden light.

Feeling the warmth of this golden energy that now surrounds your entire being.

As if you were suspended in the sky.

Floating as a golden vessel of light.

Golden vessel of light floating through the atmosphere.

Completely detached from the thinking mind.

Resting and floating as pure presence.

Oneness with the whole universe.

Oneness with your true radiant golden nature.

Floating and swirling in the abundance of this universe.

Floating as awareness,

Pure awareness,

Pure peace.

You are everything.

You are golden.

Perfection.

Welcome back the awareness of the Sankalpa created.

Feel this Sankalpa in every golden energetic cell in your body.

Feeling your Sankalpa everywhere.

Repeating it several more times.

Knowing in every cell that you are the creator of your reality.

You are a genius creator.

You are pure love.

Come back now to the awareness of your sacred breath.

Feeling the breath filling and emptying.

Take two sips of breath and a slow exhale.

Two more times.

Coming back to the body by gently bringing movement to your fingers,

To your toes,

Nodding the head from side to side.

Allowing more movement to organically arise as you come back from this state of yoga nidra.

And in your own time,

Changing your position to lying on your side,

Taking a moment to really notice how you feel,

Resting here with this deep inner knowing of the profound benefits you've offered your body,

Your mind,

Your spirit through this practice.

This feeling of peace is your true nature.

Know that you can come back anytime to this feeling because it is who you truly are.

I truly appreciate you meditating with me.

I'm wishing you all the best.

Namaste you