Namaste.
Thanks for being here.
Today,
We are not just resting.
We are boosting the natural capacity for energy recharge in our body.
Within your paranasal sinus lies a hidden pharmacy.
As you breathe through your nose,
You produce nitric oxide,
A master molecule that relaxes your blood vessels and boosts your lungs' capacity for air exchange.
In this practice,
We will harvest this vital air to create a systematic recharge across every layer of your being.
We are not creating anything new.
We are simply allowing the natural ability you already have to work.
Yoga Nidra is best practiced by laying down in a quiet,
Comfortable place with limited interaction,
Including strong light.
If you don't have a space to lay down,
Reclining to a comfortable chair is also okay.
Feel free to pause this recording now so you can get anything required for your comfort.
For example,
Put a pillow under your head,
A bolster under your knees,
Get a blanket for warmth.
Is there anything else you could do to make yourself feel cozy and relaxed?
I have added bird sound of my backyard in the background later in the recording.
May I suggest to put down a pair of earphones and adjust volumes?
If appropriate,
You can also silence the notification on your phone.
Now take a moment to ease yourself into a relaxed position.
Welcome any adjustment you feel like so you can be completely comfortable.
Scan your body for any tensions that still exist and breathe to that part to release it.
Is there any holding on in your mind?
Let go of the day behind you and the day ahead of you.
In the next 30 minutes,
There's no email to respond,
No decision to make,
No demand to be met.
Inviting a simple intention to your heart,
Whisper silently three times.
If you haven't got one of your own,
You can follow mine.
I'm resting deeply in all layers of myself.
I'm resting deeply in all layers of myself.
I'm resting deeply in all layers of myself.
Feel that desire to rest,
To grow in your heart.
In the next few moments,
We're going to practice the humming bee parietal breathing.
This technique increases our body's production of nitric oxide through the vibration of nasal cavity.
Don't worry if you don't feel much at the beginning,
The vibration inside the nose.
You are on the right track as long as you feel the vibration somewhere on the lips or in the nasal area,
And you're making the humming sound.
The tone of your sound is also individual,
So don't worry if you sound differently compared to me.
We will first take a deep breath without humming.
A deep breath in through the nose,
Breath out with the lips gently closed,
And a small gap between the teeth.
Let's begin.
Next,
We are going to add humming sound.
You are trying to make the ummm sound like the bees are making.
A deep breath in,
Ummm.
Four more rounds of this humming bee breath in your own pace and your own sound tone.
Invite a deep inhale and a slower exhale to allow more time for the humming like a bee.
Feel free to pause between each breath.
Feel the vibration in your nose and the forehead.
This vibration is shaking loose the nitric oxide generated in your sinuses.
You also have the option to gently poke your index finger in the outer ear on both ears.
So feel free to try that this time.
Feel the vibration.
Is there any difference?
One last round.
It's okay that every time it sounds a little bit different.
So now release the tension in your body.
Release any controlling effort and return to your natural breath.
No need to shape it in any way.
Just watching and sensing.
Breathe in and out.
Imagine with every inhalation,
The air you breathe in is mixed with the nitric oxide in your nose,
Expanding deeply in your lungs.
So breathe in and out.
Just watching your natural breath.
Sensing your airway is softened.
Feel the expansion and the releasing of your chest.
The gentle rise and the fall of your diaphragm.
Your body is now primed to open,
Relax and receive.
Now we will rotate the consciousness through the body following my guidance.
Imagine your attention carrying a warm globe of energy.
Like a tiny golden light.
As I name each part of the body,
The tiny golden light touches that part of the body,
Soaking every cell with the vital energy.
Let's start from the thumb of your right hand.
Tiny light glow at the tip of fingers.
Index finger.
Middle finger.
Ring finger.
Little finger.
Center of the palm.
Tiny light glowing.
Sensing the warmth in your palm.
Back of the right hand.
Wrist.
Forearm.
Right elbow.
Sensing the warm light in the eye of elbow.
Upper arm.
Right shoulder.
Left shoulder.
Right side of the chest.
Tiny light glowing.
Right waist.
Right hip.
Knee.
Ankle.
Top of the right foot.
All five toes glowing in the tiny light.
One.
Two.
Three.
Four.
Five.
The whole right foot in the glowing warm light.
The whole right leg.
Warm and glowing.
The whole right side of the body glowing with golden light of energy.
Attention slowly move to the thumb of left hand.
Tiny light glow at the tip of fingers.
Index finger.
Middle finger.
Ring finger.
Little finger.
Center of the palm.
Tiny light glowing.
Sense the warmth in your palm.
Back of the left hand.
Wrist.
Forearm.
Left elbow.
Right elbow.
Sensing the warm light in the eyes of elbow.
Upper arm.
Left shoulder.
Left side of the chest.
Tiny light glowing.
Left wrist.
Left hip.
Knee.
Ankle.
Top of the left foot.
All five toes glowing with the tiny light.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
12.
15.
Energy.
Attention slowly move to the center of the chest.
That's the engine of vital energy.
Sensing your heartbeat.
The base of throat.
Jaw.
Tip of the tongue.
Sensing the teeth and the gums.
Tip of the nose.
The right ear.
The left ear.
Both ears.
Listening.
The right eye.
The left eye.
Both eyes soft.
Heavy.
The center of eyebrows.
Sensing the air on top of the skin.
Full head.
Crown of the head.
The tiny light glowing on top of your crown.
Notice your natural breath.
In the next 10 breaths,
Imagine you can breathe in to your heart space.
Breathe out from the crown of your head.
All just imagination.
Breathe in to heart for 10.
Breathe out from crown for 10.
Breathe in to heart for 9.
Breathe out from crown for 9.
Breathe like this in your own pace.
The golden light glow like a beacon in each breath.
In the next 10 breaths,
Breathe in to the heart.
Breathe out from the palms of your hands.
Just imagine.
Breathe in to heart for 10.
Breathe out from your palms for 10.
Breathe in to heart for 9.
Breathe out from your palms for 9.
Continue all the way down to 1.
Vital energy flows to the palms.
The golden light glowing.
Finally,
In the next 10 breaths,
Sending your breath from your heart to the navel space.
Breathe in for 10.
Breathe out for 10.
Breathe in for 9.
Breathe out for 9.
Feeling the gentle rise and fall of your chest and belly.
Allow the vital energy cascading down along your spine.
Expanding to your organs in your torso.
Every blood vessel is wide open.
Every cell in your body is drinking from this golden river of energy.
Rest deeply in stillness.
You are a radiant body.
Every cell twinkles with the vital energy.
Regenerating.
Recharging.
Repairing.
Feel that heartfelt desire again.
The intention of deep rest.
Repeat 3 times in your heart to seal that feeling tone.
I'm resting deeply in all layers of myself.
I'm resting deeply in all layers of myself.
I'm resting deeply in all layers of myself.
With the surface under your body.
Feel the material of your clothes on your skin.
Notice the sound in your environment.
The sounds far away.
The sounds nearby.
Bring your palms to your heart and belly.
Take a deep breath in.
Feel the expansion of your torso.
Then breathe out through the mouth.
One more in your own time.
Pariyama breathing is a powerful tool to quickly rebalance our nervous system.
Prompting the biological healing power we already have inside.
When we quieten the noise in the head,
We free up the energy for the cellular repair.
So next time when you feel energy drained,
Rest in stillness to allow your body to recharge.
Sometimes less is more.
Take a few minutes to reflect how you feel right now and how it's different compared with before the practice.
When you're ready to return to your normal life,
Take it slowly.
Because our body needs time to adjust.
Thank you for practice with me today.
I'm trying to create high quality yoga nidra practice.
So I'd love to know in the comments below how you feel when you practice with me and how you practice.
Please subscribe to my channel.
When the subscription number and the viewing number reach to a certain volume,
YouTube will stop playing ads so that will benefit everyone's experience.
I recently also opened a YouTube channel in Chinese language for yoga nidra.
So if you speak Chinese,
Explore my Chinese guidance in my Chinese channel.
The link is in the description below.
Once again,
Thank you for practicing with me today.
Namaste.
