Hi,
I'm Kali.
Yoga nidra helps balance your nervous system,
Grounds you into your body and helps calm the mind.
This practice also helps you to release whatever is no longer serving you.
So get comfortable lying down somewhere safe and secure.
Maybe a blanket over your body,
Maybe something under your knees and your head.
If you can close the door,
Close the door.
Let your legs relax a little bit apart from each other and allow your arms to fall a little bit away from your torso.
Close your eyes and make any adjustments to make yourself just a little bit more comfortable so you can spend the rest of this time lying still.
Inhale deeply now through your nose and as you exhale through your mouth just allow your body to relax.
Inhale deeply again through your nose and as you exhale allow yourself to drop in to this moment completely.
Inhale deeply through your nose slowing your breath down and as you exhale allow your body to soften into the surface beneath you.
Notice how the surface beneath supports your body holding you there reliably.
Now just allow your breath to flow in and out.
Don't force it or try to change it and bring your awareness to the space of the room that you're in.
In your mind's eye can you see your body lying there in the room that you're in?
See your body lying there relaxing comfortably in the room that you're in.
Can you sense the space around your body?
Can you feel the space around your body?
Expand your awareness to hold all the space in the room that you're in.
Feel all the space of the room that you are in inside the walls of the room.
Where are the walls of the room?
Where's the ceiling and the floor?
Where are the windows?
Where is the door?
Once again sense your whole body lying there in the room that you're in.
Feel your whole body lying there.
Now it's time to cultivate your sankalpa,
Your intention for this practice.
If you're not currently working with one perhaps you might like to use.
I am releasing all that no longer serves me.
Repeat your sankalpa to yourself in your mind three times.
Now it's time for the rotation of awareness.
There is nothing you have to do just listen to my voice and as I say the body part you can bring your awareness to that body part.
There is no effort required.
Allow time for your awareness to move to your right hand,
Your right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The right wrist,
The lower arm,
The elbow,
Upper arm,
The shoulder,
The armpit,
The right waist,
The right hip,
The right thigh,
Kneecap,
The calf muscle,
Ankle,
Heel,
The whole right foot,
The whole right foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Allow time for your awareness now to move up to your left hand,
Your left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The wrist,
Lower arm,
The elbow,
Upper arm,
Shoulder,
The armpit,
The left waist,
The left hip,
The left thigh,
The kneecap,
The calf muscle,
The ankle,
The heel,
The whole left foot,
The whole left foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Allow your awareness now to move to the top of your head,
The top of your head,
Both sides of your head.
Soften the forehead,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
The right eyelid,
The left eyelid,
The right ear,
The left ear,
The right cheek,
The left cheek,
The nose,
The upper lip,
The lower lip,
The chin,
The throat,
The front of your neck,
The right side of your neck,
The left side of your neck,
The back of your neck,
The right side of your chest,
The left side of your chest,
The middle of your chest,
The whole abdomen,
The whole abdomen.
Be aware of the back of your neck,
The upper back,
The middle back,
The lower back,
Your whole back together,
Your whole back together,
The whole of the right leg,
The whole of the left leg,
Both legs together,
The whole of the right arm,
The whole of the left arm,
Both arms together.
Expand your awareness now to encompass your whole body from the top of your head to the tips of your toes,
Your whole body together.
Be aware of your whole body together.
Now in your mind,
See your body lying there and cultivate a feeling of complete acceptance of your whole body in this moment.
Say to your body in this moment,
I give you permission to release whatever is ready to be released.
I give you permission to release whatever is ready to be let go.
Bring your awareness now to your pelvic bowl.
The muladhara chakra,
The root chakra.
Rest your awareness in this place between your hips.
Rest your awareness there.
Use your breath now to inhale to this place and as a way the breath washes away anything you're holding onto that is ready to be released on your inhale.
Breathe into this chakra and on your exhale breathe out anything that is ready to be let go.
On your inhale,
Fill the space with oxygen and on your exhale let it out bringing with it anything that no longer serves you.
Breathe into your root chakra in this way for a minute.
Breathe into your root chakra.
Now it's time to allow your awareness to move up to the center of your chest.
Rest your awareness in the center of your chest,
Your heart chakra.
You may notice as you inhale your chest expands and as you exhale it contracts.
Sense the space between your spine and your chest.
Fully inhabit your awareness in this place.
Can you feel the air fill the space?
As you inhale notice it fill your heart center and as you exhale it contracts.
On your inhale now fill this space with air and on your exhale allow your breath to wash away anything that no longer serves you.
As you inhale into this space filling it with breath allow the breath to wash away as it exhales anything you're ready to release.
Any old hurts,
Any physical pain,
Any trauma,
Anything you're ready to let go of.
And as you release that which no longer serves you,
You're making space for something new and better in your body and in your life.
Inhale,
Fill this space with oxygen.
Feeling the breath fill this space.
As you exhale know that you are releasing whatever no longer serves you.
Inhale filling this space with breath.
Trusting on your exhale your breath carries it away.
Inhaling breathe into this space filling it with breath with prana with life force and trusting that your breath washes away that which no longer serves you.
Trust that,
Know that.
If it's helpful you can picture in your mind's eye green light in your heart center.
Green light in your heart center.
Continue using your prana,
Your breath in this way in your heart chakra for one minute.
Now allow your awareness to move to your throat,
Your throat chakra,
The center of your neck.
You may wish to visualize the color blue.
Can you sense your neck?
Can you feel your whole neck?
As you inhale can you feel your breath flow into that area?
Inhale through your nose filling your throat chakra with your breath and as you exhale allowing the breath to release anything that no longer serves you.
Inhaling through your nose filling your throat with breath.
As you exhale perhaps through your mouth allowing all that no longer serves you to leave.
Trusting that the words you speak are aligned with your highest purpose.
As you clear out this space of all negativity using your breath to clear out your throat chakra.
Breathe in and out of your throat in this way for one minute.
Breathe in and out of your throat.
Now it's time to raise your awareness up to the center of your forehead.
The space between your eyebrows,
Your third eye chakra.
Allow your awareness to rest in this place between your eyebrows.
You may wish to try to look with your eyes closed through this place.
Now begin breathing in through this place between your eyebrows.
As you inhale the air comes in through this place and fills your whole body and as you exhale it flows easily and uninhibited back out.
As you breathe in through your third eye you fill your body with prana and trust that your breath goes to the places it's needed and on your exhale carries out anything that is ready to be released.
As you inhale through your third eye exhale trusting anything that no longer serves you flows out of your body with your breath.
Breathe in through your third eye and as you exhale your breath carries out any blockages any negativity that no longer serves you.
Freeing up the energy flow in your whole body creating space for new and better things in your body and in your life.
Breathe this way for one minute trusting that everything you have released dissolves and transmutes into light and love.
Trusting that anything that was ready to be released has been released.
Now imagine your body feels lighter.
Can you feel your body getting lighter almost as if it wants to float off the surface?
And with every inhale your body feels with air getting lighter still.
Your whole body is light.
Now imagine your body relaxes into heaviness.
Your body is so relaxed and heavy.
Feel your body sink deeper into the surface that you're lying on.
Your shoulders are heavy,
Your hips are heavy and relaxed.
Your feet sink deeply into the surface beneath you as you completely inhabit your body.
Now it's time to repeat your sankalpa.
If you're not working with one I had offered you I am releasing all that no longer serves me.
Repeat your sankalpa in your mind three times.
Bring your awareness now to your breath.
Notice as you inhale through your nose,
Perhaps your chest expands,
Then your stomach and as you exhale your stomach contracts and then your chest.
Pay attention to your breath.
Don't try to change it.
It's perfect just the way it is.
Notice your breath.
Breathe your body.
Bring your awareness to your body lying there in the room that you're in.
Be aware of your whole body lying there.
Open your awareness up to hold the space that you're lying in,
The room that you're in.
Where are the walls,
The ceiling,
The floor,
The windows,
The door.
Now that you have released what no longer serves you and reset your nervous system,
When you're ready you can open your eyes.
Thank you for joining me.
