Coming in to your most favorite Shavasana.
Notice the sense of touch and pressure you feel on the supports beneath you and just soften your muscles and melt.
Shavasana is one posture that you can be in.
At any time if you notice that you're becoming uncomfortable,
You can always choose to move.
So if you choose to move and shift,
Notice the muscles that need to contract in order for you to move so you're moving mindfully.
You could also do yoga nidra on your side,
On your front,
Seated,
Whatever's comfortable.
If you notice that you're starting to fall asleep,
Then just open your eyes,
Reorient yourself and then close them back down again.
So yoga nidra is called,
It's translated as yogic sleep.
30 minutes of yoga nidra is said to be as restful like having two hours of sleep.
It harmonizes three brain states and so as you close your eyes and you're tuning into your breath,
You come into an alpha brainwave.
So that's a little slower than waking brainwaves.
This is relaxed awareness.
As you listen to my voice,
A part of your brain starts to slow down even more going into theta brainwaves,
Which is your brainwaves in REM sleep,
In the dream,
But you're always in control of your dream because you have that alpha part of your brainwaves always listening.
So you're always in control.
And then another part of your brain slows down and goes into delta brainwaves and that's the slow waves of sleep.
All three are very transformative and healing.
They put your body into a healing state.
Whatever comes up and arises,
Whether it's comfortable or uncomfortable,
It's coming up because it wants to come up and out.
So let's practice suspending judgment on it.
Just allow it to be as it is without needing it to be other than it is.
You can always debrief with me after class as I do these transformative things for a living.
I do hypnotherapy and psychotherapy,
So anything that comes up I can help you with.
Tune in to the back and forth movement of your belly as you breathe in and out.
Noticing the sensations as you breathe,
The sense of touch and pressure of the support beneath you.
Notice any sounds in the room.
Develop the awareness of your physical body,
Right from the top of your head to the tips of your toes,
Softening your whole body mentally with your muscles and gripping from the bones.
Soft,
Loose,
And limp.
Notice yourself and feel yourself becoming more relaxed,
More calm,
More at ease,
Without trying to change your experience in any way,
Going with the flow.
It is now time to make your sankalpa,
Your positive affirmation or resolve.
Bring your awareness to the center of your chest at your heart.
Tuning into your heart and your heart's desire for what is in your highest good.
Draw a line of energy from your heart all the way up to your third eye,
In between your eyebrows on your forehead,
Deep inside your head where the pineal gland is,
The seat of your intuition and wisdom.
Whatever is the first I am statement that pops into your mind,
That's the best one for you today.
Keep it simple.
Maybe it's one that you're already working with,
Or maybe that one that spontaneously comes up.
Maybe it's simply,
I am peaceful,
Or I am joyful,
I am healthy.
Whatever it is,
Say it now to yourself with gratitude,
With emphasis,
Three times.
And now,
Let the sankalpa go out into the universe.
The universe,
With this surrendering,
With your surrendering,
Will bring to you this or something even better.
Now,
Bring your awareness to the parts of your body,
A rotation of consciousness.
Bring your awareness to the top of your head,
Crown of your head.
You can either say it in your mind after I say it,
But without holding your attention there,
Going from part to part,
Forehead,
Right eyebrow,
Left eyebrow,
Right eye,
Left eye,
Nose,
Tip of the nose,
Right cheekbone,
Left cheekbone,
Right cheek,
Left cheek,
Cheek,
Chin,
Upper lip,
Lower lip,
Upper teeth,
Lower teeth,
Hard palate,
Roof of the mouth,
Tongue,
Right side jaw,
Left side jaw,
Right ear,
Left ear,
Muscles of the entire face,
Base of the skull,
Vertebra of the neck,
Right side of the neck,
Left side of the neck,
Throat,
Right trapezius muscle,
Connecting neck and shoulder,
Left trapezius muscle,
Right shoulder,
Right upper arm,
Right elbow,
Crease of the elbow,
Right wrist,
Palm of the hand,
Back of the hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
The entire right arm from the side of the neck,
Trapezius muscle,
Shoulder,
Down the arm to the fingers,
Left shoulder,
Left upper arm,
Left elbow,
Crease of the elbow,
Left forearm,
Left wrist,
Palm of the hand,
Back of the hand,
Left thumb,
Left index finger,
Middle finger,
Ring finger,
Pinky finger,
The entire left side arm from your neck,
Trapezius muscle,
Shoulder,
Down the arm to your fingers,
Bring your awareness to your upper back,
Shoulder blades,
Back of the ribs,
Middle back,
Low back,
Awareness of collarbones,
Chest,
Ribs,
Right hip,
Left hip,
Right glute,
Left glute,
Right thigh,
Right hamstring,
Knee,
Back of the knee,
Shin,
Calf,
Right ankle,
Top of the foot,
Heel,
Arch,
Ball of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The entire right lower body,
Right hip,
Glute,
And leg and foot,
Awareness of left side,
Left thigh,
Hamstring,
Knee,
Back of the knee,
Shin,
Left ankle,
Top of the foot,
Heel,
Ball of the foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Entire left leg,
Hip,
And glute.
Notice your entire back body,
Back of the head,
Neck,
All the way down.
Awareness of your entire front body,
Face,
Throat,
Chest,
All the way down.
Bring your awareness to your entire body,
Your entire body as a whole.
Now bring your attention to the natural,
Quiet breath.
Become aware of the breath through the nostrils.
The natural breath flowing through both nostrils.
Notice how the breath flowing through both nostrils meet at the top of the nose to form a triangle.
The spontaneous breath enters through the nostrils,
Moves upwards and draws together to form a triangle with its apex in the eyebrow center.
Become aware of both breaths separately and simultaneously in both nostrils.
Think of the breaths as starting separately from a distance,
Drawing near and uniting in the eyebrow center.
Now concentrate on each breath and try to determine its temperature.
Move back and forth and compare the temperatures.
In yoga,
We say the left nostril breath is Aida,
Moon,
And is cooling,
And the right nostril is Pingala,
Sun,
And is warming.
Continue your awareness of breathing,
But imagine you are now breathing through alternate nostrils.
In through the left nostril,
Out through the right,
In through the right,
And out through the left.
So that you're going up and down the triangles.
Maintain your awareness and start counting each breath with full attention.
Inhale left,
11.
Exhale right,
11.
Inhale right,
11.
Exhale left,
11.
Inhale left,
10.
Exhale right,
10.
Inhale right,
10.
Exhale left,
10.
And so on and so forth until you reach 1.
If you lose your concentration on the numbers and forget your number,
Just start back up at 11.
If you reach 1 before we're done,
Then go back to 11.
And now let go of the counting and remain aware of the breath only.
Inhaling and exhaling evenly through both nostrils.
Total awareness of breath through both nostrils.
Now let go of awareness of breathing at both nostrils and bring your awareness to sensations.
The sensation of heaviness.
Awaken the experience of heaviness in the whole body.
Become aware of heaviness in each part of the body as it is named.
Heavy like lead,
Like sinking.
Loose and limp.
Feet.
Toes.
Heels.
Ankles.
Knees.
Thighs.
Abdomen.
Shoulders.
Elbows.
Eyelids.
The whole body heavy.
The whole body heavy.
Loose and limp.
Sinking into the ground.
Experience this feeling of heaviness in the whole body.
Now awaken its opposite,
Lightness.
Manifest the experience of lightness in the body.
Awaken the experience,
The feeling of lightness from the top of your head down to your feet.
Like a feather.
Like a cloud.
Like mist lifting off a lake.
Like the top of your head.
Light.
The whole head.
Light.
Shoulders.
Light.
Head.
Palms.
Chest.
Abdomen.
Thighs.
Knees.
Calves.
Heels.
Toes.
Manifest the experience of lightness in the whole body from top to toe.
The lightness of the body can be developed by feeling the meeting points between the body and the floor,
Point by point,
Or as a whole,
A whole surface of body-floor meeting.
A lightness.
Floating.
Levitating.
Light like a feather.
Spacious like clouds.
Mist lifting off a lake.
Feel yourself floating up from the floor.
You are so light that you are floating.
Floating to this feeling.
Drifting back and forth.
Continue this experience until lightness is manifest.
Now bring your awareness to your inner space of imagination,
Of visualization,
In the field of your mind.
You might see pictures in your mind,
Or just feel that they are there.
Whatever is your experience,
Your experience is meant to be as it is.
It's perfect for you in this moment.
Think of an ocean.
Think of a dark blue ocean and become aware of the waves.
An ocean in your mind's eye,
Whether you see it,
Or feel it,
Or just intend it to be there.
That ocean lies within the inner space.
Your inner awareness into the space of consciousness,
The gateway of higher consciousness,
Is in your inner awareness of visualization.
A place where samskaras,
So triggers,
Are stored and observed.
A place where samskaras can be lifted and released.
Triggers can be released.
Emotions,
Thoughts,
Memories.
This is the chidakasha,
The space of higher consciousness.
Notice the rolling waves of the ocean.
They represent sleep,
The manifesting unconscious state of your mind.
Become aware of sleep and try to visualize this state of unconsciousness within you,
Like waves on an ocean.
Above is a beautiful blue sky and below is the vast ocean with infinite waves,
The manifesting process of unconsciousness.
Become a witness of your awareness,
Not the body,
Not the senses,
Not the mind,
Nothing but the different awareness.
Become aware that you are observing yourself.
Look within and try to be aware of the one who is looking,
Who is aware of what you have been doing so far.
Go into the space of consciousness,
This gateway of higher consciousness.
Imagine it as a cave,
A cave of inner awareness.
Within that cave,
There is a flaming light.
Find that light.
Find that light and find a small golden egg in the center of the light,
A small golden egg,
Very bright,
With light all around.
Now bring to your inner awareness your positive affirmation,
Your sankalpa,
The one that you stated in the beginning of your yoga nidra,
And state it with feeling and gratitude like it's already manifested.
State it to yourself now three times.
And now let go of your sankalpa,
Let go of any visualization and bring your awareness back into the room.
Notice the back and forth movement of your belly as you breathe in and out.
Noticing this awareness of physical relaxation.
Notice the sense of touch and pressure you feel on the support beneath you.
The temperature on your skin.
The sounds in the room.
Widening your awareness to notice yourself lying on the floor.
Picturing the four walls of the room.
Begin to wiggle your fingers and your toes,
Bringing in movement.
Circle your wrists and ankles,
More movement,
Really good for circulation.
Circle in the other direction.
Come to a stop,
Inhale your arms above your head,
Point your toes,
Give yourself a nice stretch.
Feel free to bring your hands to heart center if you wish.
And tune in once again to your sankalpa,
Positive affirmation.
Surrender it out into the universe.
Let it go.
May you have a beautiful evening.
Politen me honors politen you.
Namaste.
