Yoga Nidra/NSDR - Earth & Sky

Hello,

My name is Kumari and welcome to the practice of yoga.

Nidra,

Please take all the time you need to get supremely comfortable,

Lying down or seated in a comfortable position,

Supporting your whole body in such a way that you can completely let go.

Please consider covering yourself with a blanket as your body temperature will drop during the practice and you may also wish to cover your eyes.

Yoga,

Nidra is an effortless practice.

All you need to do is listen to my guidance.

You may adjust your position at any time in order to remain comfortable.

Take a moment now to scan your whole body.

Are there any more tweaks you could make that would allow you to become even 2% more comfortable?

So we'll begin the practice now.

Feel into your whole body,

Your feet and legs still letting go even more at ease,

Relax your buttocks and hips.

Feel their weight sinking into the surface beneath you.

All the muscles relaxed,

The lower half of your body still and grounded,

Your hands and arms unmoving,

So relaxed,

So heavy,

Your upper back and shoulder blades making contact heavily with the surface beneath them.

The weight of your whole back surrendered,

Heavy,

Your neck and head held,

All the muscles in your forehead,

Cheeks and jaw,

Saw still resting your whole body allowing receptive aware.

Next,

We'll call the nervous system and the brain with the 4-7-8 breath.

So it's like this.

Inhale through the nose for four,

Hold for seven and exhale slowly through the mouth for eight.

On your exhale,

Imagine that you were blowing a birthday candle out in slow motion,

Trying to make your exhale last for the eight counts.

So I'll guide you for three rounds of this breath and take natural breaths in between the rounds.

Let's just take a deep breath in and out together into the nose and out through the mouth.

Two more,

Just like that.

Now we'll begin our first round.

Ready?

Inhale 234 and hold 234567 exhale 2345678.

Natural breaths here and for another round,

Get ready.

Inhale 234 and hold 234567 exhale 234567.

A few natural breaths here.

We'll do one more round.

Ready?

Inhale 234 and hold 234567 exhale 234567.

25678.

Noticing how you feel.

Feeling into the body,

The breath and the mind.

Next on our journey,

We'll bring in the practice of Tsunkalpa.

Tsunkalpa is like a personal resolution.

So Tsunkalpa is a Sanskrit word for sun,

Which means truth.

And kalpa meaning vow.

So when our bodies feel relaxed like this,

The mind has also become quiet and this awareness has access to the subconscious.

This is where programs of the mind are stored.

And we have the ability to bring in an intention or vow in this place of connection to the subconscious.

This is an opportunity to realize that whatever we may be seeking outwardly must first awaken within us inwardly.

So we take the inward journey as we plant the seed of our own heartfelt desire,

Intention,

Tsunkalpa.

And with steady practice and intention,

We begin to realize that this resolution begins to manifest over time.

Speak your Tsunkalpa as if it was already happening.

So in the positive present tense.

I am statements work really well here.

So an example of a Tsunkalpa is I am the embodiment of inner peace.

If you are already working with a Tsunkalpa,

Bring it in now.

And if you would like to create one,

You may do that now.

Or if my example resonates with you,

You may use that too.

I am the embodiment of inner peace.

So now that a Tsunkalpa has come to your mind,

Repeat it three times with feeling.

Repeat it three times with feeling.

Next on our journey is a rotation of consciousness.

So I'm going to be guiding you around the body.

Bring your attention to these areas.

We're going to start inside the mouth,

Sensing your tongue,

The roof of the mouth,

The space under the tongue,

The insides of the cheeks,

The gums in the teeth.

Can you sense the inside of your mouth alive with sensation?

Now moving beyond the inside of the mouth to the lips,

Both cheeks,

The right eye,

The left eye,

And both eyes together at the same time,

The right ear,

And the left ear.

Now both ears simultaneously moving that attention to the center of your forehead,

To the crown of the head,

Letting the awareness at the crown of your head melt into the entire scalp,

Sensing and feeling your whole scalp.

Moving down to the base of the throat,

The right shoulder and the left shoulder.

Now both shoulders at the same time,

Both elbows,

Both wrists,

And the palms of both the hands,

Sensing and feeling the palms.

And now following that subtle sensation in the palms into all 10 fingers,

Sensing and feeling the palms and all the fingers and the tops of the hands.

And now sensing both the hands and both the arms at the same time,

Moving your attention to the center of your chest,

To the right side of the rib cage,

And now to the left.

To the right side of the rib cage,

And now to the left.

And now the entire rib cage,

To the space beneath the navel,

To the right hip and the left hip,

Both hips now at the same time,

Both knees,

Both ankles,

And the soles of both feet.

And that awareness of the soles of the feet moves into all 10 toes.

Could you sense both the soles of the feet and all 10 toes at the same time?

And now the tops of the feet and both feet at the same time,

And now both legs,

Feeling into both legs and both feet coming to the sacrum.

So feeling the back part of your body and now the whole spine and both shoulder blades,

Moving back to the crown of the head.

And sensing and feeling now your whole body as one,

Your whole body filled with this subtle sensation,

Aliveness,

Energy,

And now could you shift your awareness to your breath,

Sensing and feeling your natural breath,

And your breath fluid and flowing with your whole body,

Your natural breath.

Now begin to imagine the entire backside of your body.

Feel where it makes contact with the surface beneath you.

And can you tune into the weight of your body here?

The whole backside of your body is heavy,

Sinking down towards the earth,

Feeling into your body's weight,

Its density,

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 or light?

Could you start to imagine the front side of your body as airy,

Floaty,

Upwardly open?

And sense the subtle spaciousness here.

Now revisit the backside of your body,

Sinking back into the weight here.

And 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.

That inhale filling up your whole front side now,

The inhale spreading into your entire front side.

And now exhaling from the whole front side of your body up to the sky.

So inhale up from the earth,

Filling your front side,

And then pressing the exhale out all the way up to the sky.

And take a few more breaths like this.

And 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 entire front side of your body.

Pause and exhale back down into the earth.

Pause and then start the flow of visualizing inhaling up from the earth.

Pause and exhaling up to the sky and inhaling from the sky back to your body.

Pause and exhaling,

Returning it back to the earth.

Breathing with the earth and sky like this until you hear my voice again.

Breathing with the earth and sky like this until you hear my voice again.

Breathing with the earth and sky like this until you hear my voice again.

And now let go of the breathing visualization,

Sensing the body,

The breath,

Yet the feeling that you are the witness of the body and the breath,

The observer of the physical body that is you.

And floating in the spaciousness around the physical,

Deeply resting here and one with the entire universe,

The shimmering radiance of your innate true nature.

And peacefully floating,

Floating in the oneness of all that you are.

Could you now sense your sankalpa?

It may be a feeling,

A visual,

One word or its original form.

Welcome your sankalpa into this space.

You may even repeat your sankalpa here three more times.

And continue to bask in this state of yoga nidra.

And now slowly begin to shift your awareness,

Your attention back to your breath,

Your breathing body,

Breathing and feeling.

Deepening the breath,

Feel your belly rise.

And when you exhale,

Fully feel the belly sink in.

And once again tuning into the full experience of your breath.

And allow your attention to infuse your whole body and sensing all the places that touch the surface you're on.

And the weight and mass of your body here.

You might begin inviting intuitive gentle movements with your feet,

Ankles,

Hands and wrists,

Head and neck,

Your ears listening,

And attention moving beyond your body,

Hearing any sounds within the space you're in,

And sounds beyond.

Take your time to roll to one side now.

Feeling the effects of the practice in your whole body,

Each cell refreshed,

Intelligent,

Healthy,

And now in your own time opening up your eyes or perhaps drifting off to sleep.

And now,

Now in your own time opening up your eyes or perhaps drifting off to sleep.

Thank you so much for practicing with me.

If you enjoyed this,

Know that I share new yoga nidra meditations each week.

I would love to hear from you in the comments and if you'd like,

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Wishing you all the best.

Om Shanti Shanti Shanti.

Peace,

Peace,

Peace.

So you.