Welcome.
And I'm glad you're here.
Before we begin,
Just a few words about this practice.
Yoga Nidra is a practice of conscious rest.
There was nothing you needed to achieve here.
Nothing you need to fix and nothing expected of you.
Your body already knows how to breathe.
And your heart already knows how it feels.
For these next few minutes,
Your only role is to listen.
Throughout this practice,
You remain aware that you are here.
Listening to my voice.
You are free to follow these words as much or as little as feels right for you.
And if it feels safe to do so,
Allow your eyes to gently shut down.
Or lower your gaze if that feels right for you today.
There is no right way to be here.
Take a moment to settle into the position you've chosen.
Lying on your back or resting on your side.
Making any final adjustments before becoming still.
Allow your weight to be received by the surface beneath you.
The floor,
The bed or the chair.
Continues to support you without asking anything in return.
Gravity is already doing the work.
There is nothing you need to hold on nothing you need to carry.
Simply allowing your weight to settle.
A little more into the space beneath you feeling supported from below.
Contained by the space around you,
Exactly as you are.
We'll begin by gently lengthening the breath together I'll count each inhalation to four and each exhalation to six.
There is no need to breathe deeply.
Simply allowing the breath to become a little slower than it may have been a few moments ago.
As you breathe out through your mouth,
You may make as much or as little sound as feels comfortable for you.
We'll breathe together three times.
One.
Hmm.
Okay.
Cool.
And breathing out through the mouth.
Say.
.
.
5 4 3 2 one.
As loudly or as quietly as it feels comfortable.
Game.
Breathing in.
Why?
Hmm.
Cream.
Cool.
And breathing out.
Soon.
Bye.
For all of you.
Green.
Two.
Why?
And one last time Gravel now.
Wow.
Okay.
Breathe.
Cool.
And breathing out.
Sing.
Bye.
Cool.
Three.
Okay.
One.
Allow the breath to return to its own natural rhythm.
Nothing to change Breathing continues by itself now.
Awareness begins at the center of the forehead.
Bringing attention to the space between the eyebrows.
Both temples.
The muscles around the eyes.
Allowing them to release their effort.
The eyelids.
Sensing the natural weight of your eyelids.
The bridge of knives.
The nostrils.
Bleh.
The tongue resting inside the mouth.
The jaw.
May be unclenching even by the smallest amount.
The whole thing.
Good Lord.
That's enough the back of the head.
The crown of the head.
Let's try again.
By the shoulders.
Right shoulder.
Uh-uh,
Um.
.
.
Out there.
Full line.
Thanks.
Hmm.
Gone.
First finger.
Second.
Little finger the tips of every finger.
Maybe sensing where your own energy quietly gathers at the skin.
At each fingertip.
Hmm.
Wait.
Forward.
Open upper arm.
So done.
Left shoulder.
Okay,
Um.
.
.
L5 Two of them.
Home.
Um.
.
.
First finger.
Second.
Good.
Fool.
They're so fingers.
The tips of every finger.
The quiet edge where your body meets the air.
The base of your throat.
The center of your chest.
I'll explain.
With gain.
Up her ass.
Navel lower abs.
Pelvis.
Bite him.
Bye.
Me.
Lower leg.
Anchor.
Here.
So look at that.
Top of the third.
Big time.
Second time.
Grrr.
Oh.
Let's do time.
The tips of every day.
Your own energy meeting the world.
Right there.
At the edge of the skin.
Left hip.
Bye.
Me.
Love at last.
And calm.
Here.
Soul of the first.
The top of the fan.
Big time.
Second time.
Bye.
Be full.
Little time.
The tips of every day.
The whole bright land.
The whole of the left leg.
Both legs together.
Both arms together the front of the body the back of the body the whole body resting.
And support it.
Held by gravity exactly where you are Breathing continues without needing your attention without needing your help.
Your body already knows this rhythm Allow yourself to accompany it.
Following one breath.
I need the nap.
As though each exhalation creates a little more space Let's get more in.
And in this quiet space.
Maybe there is a place we'll remember or imagine somewhere that feels steady a place where your body doesn't need to remain alert.
Nothing expected of you there.
Nothing to prove.
Nothing to add.
Perhaps it's indoors,
Maybe outdoors.
There may be light or shade.
The temperature feels comfortable.
The ground beneath you feels dependable You know where you are.
You know what is behind you.
What is beside you?
And walk wise ahead.
There is enough space.
I know.
Enough time.
Perhaps there were colors texture symbol.
The movement of leaves the sound of water the calling of distant birds.
Or maybe it's simply quiet.
Remaining here for a few moments.
Allowing your body to become familiar with this place.
Not creating it.
Simply spending time here.
And if your mind wanders.
Returning again.
To this steady plank.
A place you can visit whenever you choose.
A place that belongs entirely to you.
Before I begin to bring this practice towards a close.
If you would prefer to remain here.
And continue resting.
You may like to remove your headphones.
Allowing yourself to stay exactly where you are for as long as your body needs or if you're ready to return with me.
Gradually becoming aware of your breathing again.
The steady rhythm continuing Feeling the support beneath you.
And the shape of your body.
The pull of gravity and the air against your skin.
Sounds within the room.
It sounds beyond the void.
Allowing small movements to return to your fingers your rest.
Your ankles rotate.
Before allowing your eyes to reopen if it feels comfortable resting one hand over your heart and one hand over your belly.
Feeling the warmth of your own hand.
We'll take one final breath together.
Breathing in through your nose.
One.
Hmm.
3 True.
And breathing out through the mouth.
Sing.
Bye.
Troll.
Breathe.
To you.
Wow.
As the breath settles once again and into its own natural rhythm.
Allowing your body to recognize this quieter,
Steadier place.
Each slower exhalation offers your nervous system another opportunity to recognize their in this moment.
There is no immediate danger to respond to it.
Little by little before the line The nervous system learns.
And with repetition.
These moments of steadiness become easier to return to.
And when you're ready bringing gentle movement back into the fingers perhaps rubbing the palms together,
Creating a little warmth.
And when they feel ready.
Covering the hands over closed eyes.
Allowing the warmth,
The darkness and the gentle weight of your own hands to be received for a few quiet moments.
To acknowledge the courage it takes to meet yourself in this way.
To pause,
To listen,
To return to your body.
Just as it is today.
And each time you return to this practice,
You are offering your body a new experience.
One of safety,
Of rest.
Of being allowed to soften.
Even if only by a fraction each time.
There is nothing you need to force.
Nothing you need to push over.
These shifts,
They happen gradually in their own time.
And perhaps just for today,
You allow yourself to carry a small sense of this with you.
A reminder that moments of ease are possible.
And that you are learning gently how to come back to yourself.
Allowing the eyes to gently reopen now As you continue into the rest of your day,
May you carry with you the memory of steadiness.
The knowledge that your body can experience support even if only for a few moments at a time.
And that there is matter.
Thank you for allowing me to share this practice with you today.
Until the next time,
Take gentle care of yourself.
Kali
