Welcome.
I'm glad you found me.
I am Kali.
And,
Before we begin,
Just a few words about this practice.
There is nothing you need to foresee.
Your mind may wander.
And that is not something you are doing wrong.
That is the practice.
Simply noticing.
And gently returning.
Again and again.
To your body.
And to your breath.
Yoga Nidra is a guided practice of conscious rest.
A space where the body can soften.
While the mind remains quietly aware.
And over time,
This can begin to create a different kind.
Of steadiness within.
A quieter space.
Where the nervous system can begin to regulate.
And the body may slowly recognize.
That it is safe enough to rest.
There is nothing you need to get right.
No need to clear your mind.
Simply listening.
Sensing and allowing.
Is enough.
And as you arrive.
Begin to settle into a position that feels supportive for your body.
Perhaps that looks like lying on your back or maybe gently on your side.
You may wish to grab a blanket.
A pillow,
An eye covering,
Or anything that may help you feel.
Even 1% more comfortable.
And know that if your body needs to move at any point,
That is completely welcome here.
Allow the eyes to softly close now.
All over your gaze.
And now taking a slow breath in through the nose.
And letting it go gently through the mouth.
Again.
Letting any residual tension Melt away now.
One more time.
Breathing in.
.
.
And sighing it out.
Allowing the exhale to soften the body a little more.
Noticing now the natural rhythm of your breath.
Just as it is.
Not holding it.
Just noticing the quiet stillness before the next breath arrives and during this practice.
We begin to gently plant the seed of a sankalpa.
In Yoga Nidra,
This is known as,
I suppose,
A gentle self-promise.
A quiet inner knowing of your heartfelt desires.
Like setting a compass toward your truest alignment.
Not something to force or strive toward.
But something the deeper layers of you may already know.
It may arrive as a simple phrase or a feeling.
Or just a quiet sense within.
And if nothing comes immediately,
That is okay.
If it feels supportive you might gently begin with something simple like I allow space for my inner truth to reveal itself.
And I will introduce this part of the practice a little later on.
And now.
We begin to move awareness through the body.
Following the sound of my voice.
Allowing your attention to move lightly.
From place to place.
Bringing awareness to the forehead.
The subtle muscles beneath the skin.
The tiny movements around the eyes.
The inner space.
Behind the eye sockets.
Quiet.
Soft.
Spacious.
The temples.
The ears.
In their ears.
Listening.
The knives.
The tip of the nose.
And the gentle touch of breath.
The lips.
Cho.
Ton.
3.
Awareness moving now.
Into both shoulders.
And down through the arms.
Perhaps sensing the sinews the fiber.
The muscles.
The quieter inner workings beneath the skin.
Upper arms.
Both forearms.
Both wrists.
Both palms.
All of your fingertips.
The tiny sensations held there.
Wrong.
Paths.
Vibration.
The whole right arm resting.
The whole left arm resting.
Awareness moving up through the chest.
Into the heart space.
The subtle movements beneath the ribs.
In the belly.
The softening of the pelvis each here.
Both legs.
Both thighs Both knees.
Lower legs together.
And both of your feet and ankles.
And all of your toes.
Perhaps sensing subtle aliveness beneath the skin.
The whole body now.
Resting.
Softening.
Vibrating.
And now.
Bringing awareness.
To the breath once more.
No need to change it.
Simply sensing beginning to imagine the breath moving through the body.
Imagining gently breathing in through the crown of your head.
Through the crown of your head.
The breath flowing softly downward.
Through the mind.
Through the throat.
Through your chest and your heart space.
Through the belly.
The pelvis Lullay.
And out through the soles of your feet.
And now reversing Imagine breathing in through the soles of your feet.
The breath rising slowly upward.
Through the light.
And through the pelvis.
And the belly.
And the chest.
Through the heart space.
Through your throat.
Up through your mind.
And out through the crown of your head.
No need to visualize perfectly.
Simply sensing.
Imagining and allowing.
Resting with this practice for a few quiet moments.
Breathing in through the crown of your head.
Sway your body.
And out through the soles of your feet.
And reversing.
And now.
Gently exploring sensation.
In a different way.
Bringing awareness to the fingertips.
And to the thighs.
Imagining cool air icy blue tones.
Cold fingertips.
Cold toes.
Coolness moving softly across the skin.
The body becoming still and quiet.
Perhaps curled gently inward against the cold.
And now slowly releasing.
Shifting gently toward warmth.
Golden warm.
As if sunlight soaking into the skin.
Warm hands.
Warm fingers.
Warm feet and toes.
Heat moving gently through the body.
Like resting beneath afternoon sunlight.
And now moving softly between the two.
Cool,
Man.
Icy blue tones chilly Chilly fingers,
Chilly toes.
And then warm.
So,
Golden illuminated fingers.
Toes and feet.
Vibrating with life.
Warm hands,
Warm fingers.
Warm thighs and feet.
Allowing the body to sense without needing to think.
Touching each experience lightly.
Allowing both to come and go.
And now,
Allowing these sensations to slowly fade.
Returning once more to your Sankalpa.
Your quiet inner intention.
Your self-promise toward your truest alignment.
And if words do not come easily right now,
I understand.
Simply noticing the feeling tones of what does arrive.
That's a pull.
A deeper knowing.
And if the words are there.
Gently repeating them inwardly now.
Three times.
If you wish to remain resting here.
You are welcome to gently remove your headphones.
Or pause the recording here.
Otherwise,
We begin to gently return.
Bringing awareness back to the breath.
Allowing it to deepen slightly.
Taking a fuller breath in through the nose.
And letting it go softly through the mouth.
Two more times.
Awakening the senses gently now.
Noticing the surface beneath you.
The shape of your body.
The air around you.
Or any sounds in the space that you're in.
Perhaps even noticing smells or temperature around or touching the skin.
Taking your time.
Beginning to invite small movements into the fingers the times.
The shoulders and neck.
Your hips.
And noticing how you feel.
Perhaps not a dramatic shift.
But something subtle.
A little more space.
A little more awareness.
Maybe a little more alignment and steadiness.
And when you are ready,
Opening the eyes acknowledging yourself for taking this time.
This small but meaningful pause.
And as you continue into the rest of your day,
You may notice fragments of your sankalpa remaining with you,
Small feeling tones.
Sensations.
Or inner truths becoming a little clearer over time.
And if it feels supportive.
You might like to jot these down somewhere afterwards or when they come back to you.
Not to analyze them.
But simply to strengthen your understanding of what your deeper self may be trying to reveal.
If this practice felt supportive and you feel called to share your experience.
You are very welcome to leave a comment.
Even noticing a small softening or a slight easing of the load.
May help others feel less alone in their own experience.
Thank you for being here.
With love.
Calling.
