Thank you for choosing to practice with me today.
I am Kali.
And before we begin.
.
.
Just a few gentle words about this practice.
There is nothing you need to force here.
Your mind may wander and that is not something you are doing wrong.
That is the practice.
Simply noticing,
Trusting 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.
A quieter space where the nervous system can begin to slowly regulate.
There is nothing you need to do to get right.
No need to clear your mind.
Simply listening,
Sensing and allowing is enough.
And as you arrive now,
Begin to settle into a position that feels supportive for your body.
Perhaps lying on your back or gently on your side.
You may wish to reach for a blanket,
A pillow or an eye covering.
Anything at all that may make you feel even 1% more comfortable.
And know that if your body needs to move at any point during this practice,
That is completely welcome here.
Take a moment now to notice the support beneath you.
The weight of your body being held.
The surface beneath your shoulders.
Yips.
Leg.
Heels of your feet.
Nothing to hold up.
Nothing to carry for these next few moments.
And perhaps now imagining a soft warm light above you.
Like gentle late afternoon sunlight.
Quiet,
Golden,
Warm.
Not harsh or bright.
Just soft,
Steady and comforting.
And perhaps imagining that warmth slowly beginning to rest across the forehead.
Softening the tiny muscles around the eyes.
The space between the eyebrows.
Let's cheat.
Jaw.
Allowing the tongue to rest softly in the mouth.
And perhaps sensing the warmth moving slowly down through the throat.
The shoulders and chess.
Like sunlight resting gently on the body.
Allowing the breath now to deepen naturally without forcing it.
Perhaps taking one slow nourishing breath in through the nose.
And sighing it away gently through the mouth.
Again,
Breathing in and letting go through the mouth.
And one more time.
Allowing the exhale to soften the body a little more,
Releasing any residual tension.
And now simply noticing the natural rhythm of your breath.
Just as it is.
Perhaps sensing the quiet stillness at the end of each exhale.
Not hoarding it,
Just noticing.
And during this practice we continue to gently plant the seed of a Sankalpa.
In Yoganidra,
This can be understood as a quiet inner intention.
A self-promise.
A deeper knowing of what feels true within you.
Not something to force.
Or something to strive for.
Or something quieter layers of you may already know to be true.
It may arrive as words.
Or perhaps simply as a feeling tone.
A pull towards truly being aligned within your body,
Your mind.
And your heart.
A statement sacred to your journey of becoming.
If it feels supportive you might gently begin with something simple such as I allow space for my inner truth to reveal itself.
Feeling it.
And repeating it inwardly now.
And if nothing is solid right now.
That is completely okay.
We will return to our inner wisdom a little later on.
For 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.
And as awareness moves.
Perhaps imagining this soft golden warmth traveling within.
Like sunlight slowly resting upon each part of the body.
Bringing awareness now to the forehead.
The temples.
Right eyebrow.
Left eyebrow.
Both eyelids.
Right eye.
Left eye.
The eyeballs resting in their sockets.
The space behind the eyes.
Untangling.
Easing.
Quieting.
Yes.
The soft flesh around the ears.
Inner ears.
Listening.
Bridge of the Nights and length.
Of the noise.
Tip of the nose.
The gentle touch of breath there.
The lab.
Tip of the tongue.
Root of the tongue.
Inner cheeks.
Gums and teeth.
Jaw.
Base of the throat.
Awareness moving now onto the tops of the shoulders.
Your collarbone.
Down both arms.
The upper arms.
Elbows.
Forearms.
Rest.
Palms.
All fingertips together.
Perhaps sensing warmth there.
Your pulse.
Subtle vibrations Aliveness beneath the skin.
Both arms resting.
Perceiving.
Warmth and awareness moving now through the chest.
Illuminating the heart space.
Fitting the ribs.
The belly.
The pelvis.
Both hips.
The eyes.
Me.
Lower leg.
Ankles.
The tips of all toes together.
Souls of the feet.
Heels.
Calves.
The backs of both legs.
Tailbone.
Spine.
The space between your shoulder blades.
Back of the neck.
Back of the head.
The crown of your head.
Sunday.
Radiance.
The whole body resting now.
Glowing with light and warm energy.
Helm.
And supported by gravity.
And now bringing awareness once more to the natural breath.
No need to change it.
Simply sensing.
Imagining the warm golden sunlight resting gently along the right side of your body.
Breathing over the right side of your body,
Mirroring your natural rhythm of breath.
As if the sun is blowing warmth along the right side of your body.
Right shoulder joint.
The right arm.
Spreading over the fingertips of your right hand right chest.
Waste.
The right here.
The whole right leg,
Ankle and toes.
Imagining a gentle blowing of warmth up and down the right side of your body with the natural flow of your breath.
From head to toe.
And toe to head.
Sensing the warm air in perfect time with your natural breath.
Slowly touching your right cheek,
Shoulder,
Hands.
Legs and foot.
And on the left side,
A cornice.
Like the moon casting its own breath over you.
In time with your own natural rhythm.
Cool silver blue tones.
Resting gently along the left side of your body.
The cool breeze touching the left side of your face.
Left shoulder joint.
The left arm.
Spreading over the fingertips of your left hand the left chest.
Waste.
Left him.
The whole left leg,
Ankle and toes.
Sensing a chilly breeze in perfect time with your natural breath.
From head to toe.
And tie it to your head.
Slowly touching your left cheek.
Showdown.
Hand.
Lay.
Fine.
And back up again No need to visualize this perfectly.
Simply sensing imagining and allowing.
And now gently switching sides cool moonlight.
Moving us softly across the right side of the body.
Like cool evening air brushing gently across the skin.
Up and down.
From the head.
To die.
Tell.
Too well.
Following the natural rhythm of your breath.
And a warm sunlight now resting along the left side of your body.
And soft warmth.
Golden light.
Comforting heat spreading gently through the body.
From head to toe.
Toe to head.
And now slowly moving between the two.
Across your whole body in union.
Sensing warmth,
And then switching to coolness Warm sunlight spreading across the whole body.
To moonlight.
Showing over you.
Touching each experience lightly.
Allowing sensation to come and go allowing the body to sense without needing to think.
And if this part of the practice feels difficult to connect to right now,
That's okay.
There is nothing to force.
Simply resting here is enough.
And now slowly allowing both feeling tones at the same time.
Both warm and cool combined.
A union between the two temperatures Neutral now.
Letting this fade.
And allowing yourself to be guided now through a rotation of images.
As I gently talk you on a sensory journey.
No need to hold on to these images.
Just allowing them to arise.
And drift away.
Like the air and flow of the sea.
Imagining your bare feet in the soft white sand.
Looking down at your feet and the soft.
White sand.
The sound of the ocean drawing in and out.
From the sand.
The white of the water forming patterns over your toes.
Your gaze shifting up slightly.
Up towards the horizon.
A vast ocean in front of you.
A calm body of water that warm day.
Turning into.
A soft,
Warm sunset.
The birds behind you.
Singing.
The moonlight.
Reflecting on the water.
Shimmering.
And now the full moon above.
The sky dark now.
Comforting.
Nothing.
Observing.
The moon accompanied by a trillion tiny stars.
Every atom,
Part of us.
Part of creating our own human experience.
A connection to the universe.
This blanket of stars and the moon.
Holding you.
You are held in this space.
We are stardust.
And in this sacred space We return once more to your sankalpa.
Your deeper inner truth.
Your guiding star.
And if the words are there but don't yet form a phrase.
Even if in a jumble.
Allow them to offer themselves to you in fragments.
To come forward for you to plant.
Like setting a seed.
Into fertile soil.
And gently repeating them inwardly now.
Three times.
If you wish to remain resting here you are very welcome to gently remove your headphones or pause the recording here.
Otherwise,
We begin to gently return now.
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.
Again and breathing in through your nose and out through your mouth.
One more time,
Feeling the breath.
At your nostrils.
In through the nose out through the mouth.
Noticing the surface beneath you.
In the shape of the body.
The air around you and any sounds in the space that you are in.
Perhaps even noticing smells.
Or temperature touching the skin.
Or feeling where your clothing touches the skin.
Becoming aware now.
Taking your time.
And beginning to invite small movements back into the fingers,
Toes.
The neck and the shoulders.
The hips and your ankles and feet.
And noticing how you feel.
Perhaps not a dramatic shift.
But something subtle.
A little more space.
A little more awareness.
And when you are ready slowly 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.
A subtle knowing.
And observing of the way you met yourself beneath the layers of you.
Small feeling tones or inner truths becoming a little clearer.
And if it feels supportive you might like to gently jot these down somewhere.
Not to analyze them.
Only simply to deepen your understanding of what your inner self may be trying to reveal.
And 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.
Mini mind break.
Took you away from.
All of the jumble.
It may help others feel less alone in their own experience.
Thank you for being here.
With love.
Calling.
