Thank you for being here today.
I am Kali.
When you're ready,
Begin to settle into a position that feels supportive for your body.
Maybe that's your bed or the sofa.
A mat on the floor.
Or if you're somewhere outdoors,
Perhaps settling back into a bed chair on the grass or sand.
You might reach for a blanket or duvet or tuck yourself into a sleeping bag.
Allowing yourself to become properly comfortable.
Warm enough and supported.
This is a short yoga nidra practice.
An opportunity to step away from the external world for a while and allow awareness to begin turning inward.
These shorter practices can be useful in those smaller moments of everyday life.
Perhaps after conflict,
After too much input or media.
During the transition between work and home,
Or simply at a point in the day when you recognise you need to stop for a while.
And maybe that pause finds you at home.
Or perhaps somewhere outdoors,
Resting beside the bank.
Wherever you are,
There is nothing you need to achieve here.
And if it feels comfortable,
Allowing the eyes to close or letting your gaze soften,
Simply noticing that you've arrived.
Maybe allowing the jaw to become a little looser.
The tongue to rest heavily within the mouth.
Muscles around the eyes to soften.
Nothing to look toward.
Nothing needing your attention for these next few minutes.
And before becoming completely still.
Giving the body an opportunity to release some of what it might have been carrying.
Carrying the fingers gently into the palms now,
Making two soft fists and holding for a moment.
And releasing.
Drawing the shoulders gently up towards the ears,
Holding without forcing.
And letting them fall away.
Maybe gently gathering the muscles around the eyes,
A small squint across the face.
Holding for a moment and releasing.
Letting the forehead smooth,
The eyes soften.
The jaw becoming less.
Pointing the toes away,
Gently gathering some tension through the legs and the seat.
Holding.
And releasing,
Allowing both legs to become heavy now.
And one last time if it feels comfortable.
Gently gathering some tension through the hands,
The arms,
The shoulders,
The legs,
The whole body now.
Just for a moment.
And letting everything go.
Feeling different.
This is holding.
And this is Lesson Guide.
Bringing awareness to the places where the body is supported beneath you.
The head,
Shoulders,
The back.
The pelvis,
The legs,
The heels.
Allowing the surface beneath you to take your way Nothing you need to hold here.
And beginning a gentle journey through the body following the sound of my voice.
Letting awareness shift to the right hand.
Them.
Fingers.
Calm.
Rest.
For now.
Hellbent At ah Shoulder.
A whole white arm Feeling its wave.
And shifting attention to the left hand.
Fun.
Finger.
Huh.
Peace.
Pull down.
Elbow.
Abba Aum shoulder.
The whole left arm.
Both arms together.
Have for you.
Supported.
Awareness moving to the right hip.
Bye Me.
Lower leg.
Anaconda Heal.
Haze.
The whole wide leg.
Attention to the left hip.
Die.
Me.
Love and Name and cool.
Heal.
Toes the whole left leg and both legs together.
Their weight resting into the support beneath you.
Awareness moving to the back of the head Remain.
Both shoulders.
Show the blade.
The spine.
And lower back.
The tailbone.
And the whole back body feeling the contact beneath your body and whatever is supporting you.
And moving towards the head now.
The crown of the head.
The forehead,
Noticing the whole width of the forehead.
Maybe allowing any lines across the ground to soften.
The eyebrow.
The small space between the eyebrows.
And allowing that space to unfurl.
Awareness moving towards the temples noticing any holding here and giving those small muscles permission to soften both eyes the muscles surrounding the eyes the Island.
The eyes themselves resting back into their socket.
Nothing they need to focus upon the Chi.
The noise.
Both live.
Noticing where the tongue is resting inside the mouth.
The chin and the jaw.
The hinge of the jaw.
Allowing a little space between the upper and lower teeth.
Releasing any effort around the mouth and the throat No need to speak.
No need to respond.
Nothing being asked of your voice here.
The whole face.
Simply resting.
Awareness moving down into the chest will win.
The belly.
The whole pelvic bone.
The whole front body.
And allowing awareness to widen the whole head.
Neck and shoulders the whole upper body,
The whole lower body.
And finally the whole body resting here.
In this space at this time And somewhere within all of this,
Breathing has continued without needing your help.
Maybe becoming curious about where you notice the breath most easily.
Perhaps at the nostrils,
The faint sensation of air entering and leaving.
Perhaps at the chairs.
A gentle rise and fall.
Maybe around the ribs expanding and softening within the belly.
Moving in its own quiet rhythm.
There is no right place to feel it and no need to breathe in any particular way simply resting your awareness wherever the breath feels easiest to find Breath arriving.
Breath leaving.
Nothing to control,
Nothing to count.
And if awareness wanders somewhere else,
It's okay.
The breath will still be here when you return.
Maybe noticing that each breath has a beginning.
And an end.
And somewhere between one breath and the next.
A tiny moment when nothing is required.
Resting here.
Body supported.
Breath moving.
Awareness coming and going.
And if you'd like to remain here in this moment of deep rest.
Or allow yourself to drift towards sleep you may want to remove your headphones or switch your media off and simply remain Otherwise gradually beginning to notice the whole body again.
And the shape of you resting here and await of you.
And the sounds around you.
The sounds beyond the room or the space you're in.
Perhaps taking one slightly fuller breath,
Not because the breath needs changing,
Simply as a way of beginning to return to the external world.
Inviting small movements back into the body maybe beginning with the fingers and the toes I like to clench my fingers and my toes and release.
And roll my ankles and my wrists.
Allowing movement to return in whatever feels natural to you.
And taking all the time that you need.
And when you're ready.
Allow the eyes to gently open again or the gaze to lift.
Returning to the space around you.
Thank you so much for practicing with me today.
You're welcome here anytime.
With warm and gratitude,
Carly.
