Welcome,
My name is Kali and I'm glad you're here.
Before we begin,
Just a gentle acknowledgement that arriving here and choosing to pause,
Especially if your mind is already busy,
Offering yourself even a moment of space is already something meaningful.
And just one thing to know as we begin,
Your mind likely wonder,
And that's not something you're doing wrong,
That is the practice.
Noticing and gently bringing your attention back to your body and to your breath,
Again and again.
And over time,
This begins to create a different kind of steadiness,
A quieter space within,
Where the body can begin to rest.
There is nothing you need to force.
Yoga Nidra is a guided practice of conscious rest.
It invites the body to deeply connect with itself.
While the mind remains softly aware.
And from here,
We begin.
So as you arrive,
Take a moment to get comfortable.
Take a moment to settle in,
Finding a position that feels supportive for your body.
And perhaps that's lying on your back or gently on your side.
You may reach for a blanket for comfort and warmth and an eye covering if that's needed.
Please feel free to adjust your position at any time.
Fidgeting is fine.
If your body needs to move,
It is absolutely welcome.
So allow your eyes to softly close now.
Or lower your gaze if that's what's needed for you today.
Allowing any residual tension to fall away now.
By breathing in two sips into your nose.
And releasing,
Letting go through your mouth.
One long inhale through your nose.
And another.
And releasing,
Letting go through your mouth.
And releasing.
Be as loud as you feel comfortable with.
One more time.
Disengaging from the thinking mind.
And reconnecting with your body.
You remain in control of your experience throughout.
There is nothing you can do here that is wrong.
This is your practice.
And when you feel ready,
We begin to move on.
Where there is nothing you need to remember,
Nothing you need to figure out.
Simply listening to the sound of my voice.
And allowing your awareness to move from place to place within the body.
Bringing awareness now to the center of your forehead.
The space between your eyebrows.
Your temples.
Right eyebrow.
Left eyebrow.
Right eye.
Left eye.
Right cheek.
Left cheek.
The nose.
The tip of the nose.
Upper lip.
Lower lip.
Jaw.
Chin.
Throat.
The base of the throat.
Right collarbone.
Left collarbone.
Right collarbone.
Right shoulder.
Left shoulder.
Attention down the right arm.
Forearm.
Wrist.
Right hand.
Second finger.
Third.
Third.
Fourth.
Little finger.
The palm of the right hand.
The back of the hand.
Moving back to the right shoulder.
Right collarbone.
Base of the throat.
Left collarbone.
Right collarbone.
Left shoulder.
Elbow.
Forearm.
Wrist.
Left hand.
Thumb.
Second finger.
Third.
Fourth.
Fourth.
Palm of your left hand.
Back of the hand.
Now bringing awareness back to the center of your body.
To your chest.
To your heart space.
Rib cage.
Upper belly.
Navel.
Lower belly.
Pelvic space.
Right hip.
Right thigh.
Knee.
Lower leg.
Right foot.
Heel.
Soul.
The top of the foot.
Third.
Big toe.
Second.
Third.
Four.
Little toe.
Moving back to the pelvis.
To your left hip.
Left thigh.
Knee.
Lower leg.
Left foot.
Heel.
Soul of the foot.
The top of the foot.
Big toe.
Second.
Four.
Little toe.
Now bring awareness to the back of your body.
To the back of your head.
Shoulders.
Shoulder blades.
Spine.
Middle back.
Lower back.
Bum cheeks.
And now sensing the whole body together.
The whole body as one.
Resting here.
Noticing now the surface beneath you.
The shape of your body.
The air around you.
The sounds in the space you're in.
Deepening the breath.
Gently beginning to invite small movements into your fingers,
Wrists,
Ankles and toes.
Taking your time.
Carrying a small sense of this with you.
And not a dramatic shift.
But something subtle.
A little more space.
A little more awareness.
And a gentle reminder that you can return to this again and again.
In your own time.
And when you are ready.
Slowly opening the eyes.
Taking a moment to notice how you feel.
And perhaps quietly acknowledging yourself.
For giving your mind a little space.
A little rest.
If only by a fraction.
You're welcome to return to this practice any time you feel the need.
And thank you for allowing me to share this space with you.
And if this practice felt supportive for you.
You're welcome to stay connected.
There will be more here when you need it.
