Welcome my name is Kali.
This yoga nidra is to help you get to sleep fast but also release any anxiety or stress allowing you to have good dreams and a really restful peaceful sleep.
There will be no sound or notification at the end of this practice to allow you to fall asleep.
So take a few minutes to get really comfortable and cozy in your bed.
Perhaps letting your legs fall a little bit apart from each other and perhaps letting your arms fall a little bit away from your body.
Take a really deep inhale through your nose and just sigh it out through your mouth.
Take another deep inhale through your nose as a way to gather yourself fully into this moment and on your exhale just let go.
Taking another deep inhale through your nose.
Exhaling in whatever way you want but just releasing.
Having the intention to let go on your exhales.
Be aware of your head now lying on the pillow.
Can you release any tension in your scalp and allow your next exhale to soften any tension in your forehead.
Releasing the little muscles around your eyes.
Following that relaxation down to your jaw perhaps your mouth opens a little bit.
Releasing any tension in your neck.
Can you allow your shoulders to soften and spread deeper into the mattress.
Lower your awareness to your abdomen.
Releasing any tension there.
Taking another deep inhale and on your exhale feel your hips sink deeper into the bed.
There's nowhere you have to be.
There's nothing else you have to do.
All your thoughts can pause.
You can be fully present in this moment.
You can focus all of your awareness on your body and your breath in this moment.
You are safe to do so.
Now is the time to state your sankalpa.
Your intention for this practice.
If you're not already working with one I offer you.
I am at peace.
Say your sankalpa in your mind three times.
Now we begin the flow of awareness.
There's no effort required.
Just be aware of that body part.
Allow your awareness now to settle in your right shoulder.
Your right shoulder.
Move it down to your right elbow.
Your right hand.
Including the back of your hand,
The palm of your hand and all of your fingers.
Flow your awareness back up to your elbow.
Your right shoulder.
The center of your chest.
Your left shoulder.
Your left elbow.
Your left hand.
Including the back of your hand,
The palm,
All your fingers.
Flowing your awareness back up to your left elbow.
Your left shoulder.
The center of your chest.
Notice as you inhale it expands and as you exhale it contracts.
Lower your awareness down to your ribs.
Both sides of your ribs.
Your hips.
Both of your hips.
Just your right hip.
Lower your awareness to your right kneecap.
Your right ankle.
The whole of your right foot.
Back up to your ankle.
Your right knee.
Your right hip.
Your left hip.
Your left kneecap.
Your left ankle.
The whole of your left foot.
Your left ankle.
Your left knee.
Your left hip.
Both hips together.
The lower aspect of your spine.
The sacrum and the tailbone.
The tip of the spine.
Now hold in your awareness your whole pelvic bowl.
Both hips and the lower aspect of your spine.
And everything they hold.
Expand your awareness to hold your entire body.
From the top of your head to the soles of your feet.
Hold in your awareness your whole body lying there.
Now pay attention to the center top of your head.
The very center of the top of your head.
And imagine that as you inhale you're breathing in through that point your crown chakra.
Inhaling breath that floods through your body.
All the way down to your toes.
And as you exhale like a wave the breath rolls back out the top of your head.
Breathing in this way through your crown.
In and out.
Allowing your awareness to follow the wave of breath as it rolls down through your body.
From the top of your head all the way to your toes.
And as you exhale it rolls all the way out back through the top of your head.
Now it's time for the visualization.
In your mind see a meadow.
A field as far as you can see of grass.
You feel the warmth of the sun on your skin.
And it's soothing and comforting like a warm hug.
You feel your body relax and soften underneath the comforting warmth of the sun.
You look around in this meadow and you see a pool glistening in the distance with a waterfall.
You hear the pleasant sound of the waterfall.
The gentle falling of water.
You walk toward this pool of water.
And as you get close to it you see the water is a vibrant crystalline blue.
You can see all the way through it through it as it glistens under the sun.
The water seems alive special somehow.
You take off your clothes and step into the pond.
Feeling the water against your skin warm and comforting.
You see the waterfall.
It's not too high not too big.
Just right for one person.
There's no one else here.
You swim easily and slowly to the waterfall.
The water feels warm and soft against your skin.
It's just a small pond of water with this one waterfall.
You're before the waterfall now and you put your feet down and you find that you can easily stand in the water.
It comes up to your hips.
You walk under the waterfall facing outwards.
Close your eyes and feel the comforting warmth of the water washing over the top of your head and your whole body.
And as you stand there under the waterfall you feel as if the water is flowing through your whole body.
You begin to feel lighter,
Cleaner,
More at peace.
And you realize this water is washing away any and all negative energy,
Negative thought patterns,
Anything and everything that no longer serves you.
You feel more calm,
Relaxed and peaceful as the water washes through your body and your energy field,
Cleaning it.
You feel somehow as if you are more in sync with life and nature around you.
As if you are now going with the flow of life as the water flows through your body.
You feel light in every sense of the word.
Now the water has completely cleansed you of any and all negativity.
You feel light,
Peaceful.
Now the water transitions and it begins to fill you up as it flows through your body with peaceful,
Loving energy.
Filling you up much like a glass fills with water,
Starting at your feet and slowly rising until it gets to the top of your head.
And you are now filled with this new,
Clear,
Loving,
Peaceful energy.
And you feel yourself getting really tired suddenly.
You're really relaxed and your body feels heavy.
Your eyes want to close and it's hard for you to stand up now.
So you swim back gently and calmly through the water.
You slowly step up the banks back onto the grassy field.
You lie down right there on a towel,
Wrapping yourself up in it and closing your eyes.
You are so peaceful.
Knowing you are released of all negativity.
Knowing you are safe.
You are at peace.
You are filled with love.
You are complete.
You are perfect just as you are.
Life is supporting you completely and you can let go and trust that.
You can let go into sleep.
You can let go of the visualization now and come back to your body lying in bed peacefully,
Allowing yourself to drift off into sleep.
