Welcome here or welcome back.
I am Kali and this practice exists because so many of you have reached out asking for shorter yoga nidra practices.
And it's a privilege to create something in response to what you shared.
My hope is that,
However brief this practice may be,
It still offers a small amount of safety,
Rest and reconnection with yourself.
So if you haven't done so already Move your body into a comfortable position or where you feel supported,
Whether that's laying on your side,
Seated or laying down.
And gently shut down your eyes.
This practice is offered for my heartfelt wish to help people reconnect with themselves.
In a world that so often asks us to push through,
To stay busy or really disconnect from what we're feeling.
Yoga Nidra offers something quite different.
Not another thing to achieve or another way to improve yourself,
But a gentle invitation to remember that your body already holds an extraordinary capacity for rest.
Again and again I've seen that when we begin to feel just a little safer within ourselves,
Something beautiful unfolds.
We begin to recognize our own inner signals more clearly.
We become less reliant on constant doing and more able to trust ourselves from within.
And for me that's one of the quiet gifts of Yoga Nidra,
Not changing who we are,
But simply creating the conditions in which self-trust can gently begin to grow.
Then,
As always,
There's nothing you need to force during this practice.
You're welcome just as you are.
So making any final adjustments now.
Your head,
Your neck or shoulders.
Allowing your body to settle into a position that feels well supported,
Perhaps even noticing the surface beneath you.
Its steady presence.
Holding your weight without asking anything of you.
There is nowhere else to be.
Nothing to accomplish.
For these next few minutes,
You're invited simply to allow.
Bringing awareness to the natural rhythm of your breathing.
No need to deepen the breath.
No need to control it.
It's simply observing.
The gentle movement of the inhale.
A quiet release of the exhale allowing each breath to arrive in its own time.
Allowing each breath to leave when it's ready Perhaps sensing that the body already knows how to breathe.
Already knows how to soften.
It already knows how to rest.
Now becoming aware of the space around you.
The room that surrounds your body.
And the air touching your skin.
Any distant sounds.
Perhaps some sounds nearby,
Without needing to judge or identify them.
Simply recognizing I am here.
I am safe enough in this moment to notice.
I am.
Safe enough to rest.
Now allowing awareness to move gently through the body beginning with the crown of your head.
The space between your eyebrows to the bridge of your nose.
Both eyes.
Both chi.
The tip of your nose.
Both lips.
The tongue resting in your mouth.
The tool.
You'll see.
The base of the throat.
The right shoulder.
The problem.
Dope ass Lower arm.
Rest.
The top of the right hand.
Karma.
Second finger.
That.
Four,
Little finger.
The palm of the right hand.
The whole hand,
The whole arm.
Lend.
Resting.
To the base of the throat.
And the left shoulder.
Ahem.
DOPE BYE Lower arm.
Rest.
The top of the hand.
Karma.
Second finger.
Rrrrgh!
Full.
Little finger.
The palm of the left hand.
The whole left hand and arm.
LIM and resting.
Back to the base of the throat.
Ribcage.
Heart space.
Belly button.
Right here.
Bye.
Me.
Lower leg Anchor the top of the foot.
Big toe.
Second.
That.
4.
Little time.
The soul of the fan.
Heal.
And come.
The whole white fat.
The whole right leg.
Resting.
Support it.
Belly button.
Left him.
Bye.
Me.
LOVELY!
Ankle.
To the top of the third.
Big time.
Second.
R.
I.
P.
Fool.
Little toe.
The soul of the fat.
Heal.
Anchor the whole left foot.
The whole left leg.
Supported by gravity Hit the bell button.
Tailbone.
Goodbye.
Mid spine.
The space between your shoulder blade.
Both shoulder blades.
The top of your shoulders.
And the base of your throat.
The energy that rests within.
The whole body resting together.
The right leg,
The left leg the right arm,
The left arm.
Head,
Neck,
And shoulders.
Upper body and lower body.
Nothing separate.
Simply one complete experience of being here.
Perhaps noticing that allowing is not something we have to create.
Sometimes it is simply something we stop resisting.
Just for a moment.
Allowing the breath.
Allowing the body allowing force to come and go allowing emotions if they're present.
To be exactly as they are.
Nothing to fix or push away.
Nothing to overcome Nothing to earn.
Only this moment.
Just as it is.
If you're familiar with a Sanskrit mantra,
So hum.
You may like to silently repeat it with your breath.
So on the inhale,
Hum on the exhale.
Is often translated simply as I am.
A gentle invitation to rest in your own presence.
And if that doesn't resonate with you,
That's okay.
Simply follow the natural rhythm of your breathing instead.
For a few quiet moments Beginning now to notice the room around you once again.
The sounds returning to the foreground Feeding the surface beneath you.
And material against your skin.
And the temperature of the air.
And perhaps taking a deeper breath in now through your nose and filling your chest and your belly.
Letting it guide you.
As loud as you like.
Begin to gently wake the body up by inviting small movements,
Not just with your breath but with your fingers and your toes.
Maybe clenching and unclenching your fingers and circling your wrists and your ankles.
Rocking your hips and maybe shaking out your neck and your shoulders a little bit.
And when it feels right,
Maybe just stretching your body in whatever way you feel it needs.
And if you've still got your eyes closed Gently flutter your eyelids open and welcome the world again.
Thank you for sharing this practice with me.
It is a great honor,
And I really hope it has brought a deeper sense of belonging to yourself once more,
Even if only by a fraction.
With the greatest warmth.
Calling.
