Come lay down comfortably,
Either on a yoga mat,
On a couch or on your bed.
You can wear a light blanket to be supported and warm as the practice will cool you off.
And preferably you can wear an eye mask.
As you lay down and settle in,
Just make sure you're comfortable.
Just notice the contact points of the body and the surface.
Notice the heels contacting the surface,
The calf muscles,
The back of the legs,
The buttocks,
The legs rolling in or out,
Whatever feels most comfortable for you.
And notice the hips becoming heavy.
Soften the lower back.
Feel the back melting into the surface.
Let your shoulders relax,
Arms rolling in or out,
Hand palms facing up or down.
Just notice what is most comfortable for you today.
Now feel the back of the head resting,
Being supported.
Now bring your awareness to the sounds of the music.
Notice the melody of the music.
Just try to let your ears be open.
Listening is passive.
Just let the sounds come into your mind.
And then from the sounds,
Bring your awareness to the crown of the head.
See if you can feel the music.
Notice like it is opening.
And move your awareness to the center of your brain.
Notice that it becomes more calm and quiet.
Allow your forehead to surrender.
Let the eyebrows relax away from each other,
Towards the temples.
Let the temples become soft.
And notice all the muscles around the eyes surrendering,
Relaxing.
Allow the eyeballs to sink deeper into the brain.
And notice the cheekbones softening down.
Allow the jaws to let go.
The lips slowly become a little bit loose from each other.
As we let go of the jaws.
Now notice the throat.
Make it soft.
All the muscles around the neck.
See if you can just surrender it just by one percent.
Maybe even five percent.
Allow the shoulders to surrender.
Let them go.
Notice the arms becoming more heavy.
Now the chest is open and relaxed.
Feel the whole back melting into the surface.
Surrender the belly.
Let go of the belly.
Just make it soft.
And then notice the lower back becoming a little bit more heavy.
As so the hips.
Hips becoming more heavy.
And now the legs.
Notice the legs becoming more heavy.
Now bring your awareness towards the breath.
Notice the natural breath.
The belly rising on the inhale and falling on the exhale.
Just notice the natural breathing.
Now notice the pulse of the breath.
In between the breaths.
The moment of silence.
A moment of stillness.
In between the inhale and the exhale.
At the end of the inhale there's a moment of stillness.
A little pause.
And then the exhale begins.
At the end of the exhale there's a little pause.
A moment of stillness.
And then the inhale begins again.
At the end of the inhale there's a little stillness.
An automatic pause.
And then the exhale begins.
Notice the natural moments of stillness.
Those little moments of pause in between the breaths.
Just notice them for a moment.
Now we're going to connect the breath into a circular breathing.
At the end of the inhale we start straight away with the exhale.
At the end of the exhale we connect the exhale directly with the inhale.
So we make it a circular movement of breathing.
Instead of noticing the pauses we connect the breath with each other.
This connective breathing becomes a circular one breath movement.
Try to keep it calm and gentle.
Don't go into hyperventilation but keep it steady and calm.
If you notice you feel uncomfortable you can always come back to regular breathing.
So at the end of the inhale we connect it directly with the exhale.
Calm and gentle.
At the end of the exhale we connect it directly with the inhale.
It becomes one breath.
Just continue this breathing on your own pace.
Keep it gentle and calm.
Keep connecting the inhale with the exhale as one breath,
Calm and steady.
Keep the breath calm and steady.
Connecting the inhale with the exhale.
And the exhale with the inhale.
Keep the breath calm and steady.
Keep this circular breathing that becomes one breath.
The inhale and the exhale becoming one.
Calm and steady.
Now let go of the breathing.
Now we move our awareness to our sankalpa.
A short positive statement.
Something you want to see in our subconscious mind.
Our heartfelt desire.
Something positive in the present moment.
Visualize your heartfelt desire.
Feel like it's already happening to you now.
Notice the feeling is the secret.
Feel the gratitude and the joy of your sankalpa,
Your heartfelt desire.
Now mention your sankalpa three times with conviction and the same feeling.
The feeling in the words like I am,
I have or I feel.
And state it three times now.
Now let it go for now.
We'll make a journey throughout the body with our consciousness.
Just stay with my voice.
Just bring your awareness to the crown of the head.
Notice it being open.
Move your awareness to the center of your brain.
The forehead.
Both temples.
Both ears.
The muscles around the eyes.
And notice the eyeball sinking deeper into the skull.
Awareness of the cheekbones.
And the skin of the face softening,
Melting.
Notice the jaws letting go.
And the throat becoming soft.
Awareness into the heart center.
Right side of the chest.
Right shoulder.
Right upper arm.
Lower arm.
The wrist.
Palm of the right hand.
Right hand thumb.
The index finger.
Middle finger.
Ring finger.
Back of the hand.
Elbow.
Back of the shoulder.
Right shoulder blade.
Heart center.
Left side of the chest.
Right shoulder blade.
Left shoulder.
Left upper arm.
Left lower arm.
The wrist.
Palm of the hand.
Left hand thumb.
Index finger.
Middle finger.
Ring finger.
Pink.
Back of the hand.
Elbow.
Left back of the shoulder.
Left shoulder blade.
Heart center.
The space between the heart and the navel.
The space of the whole belly.
The space between a navel and a tailbone.
Awareness of the tailbone.
The right hip.
The right front of the upper leg.
The knee.
Shin.
The front of the foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Little toe.
Sole of the foot.
Calf muscle.
Back of the right leg.
The right buttock.
Tailbone.
The left hip.
The front of the left upper leg.
The shin.
The front of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Pinky toe.
The sole of the foot.
The heel.
The calf muscles.
The back of the left upper leg.
The left buttock.
The tailbone.
The lower back.
The middle of the back.
The whole upper back melting.
Back of the neck.
Back of the head.
Crown of the head.
Awareness of the whole right leg.
Awareness of the whole left leg.
Awareness of the whole right arm.
Awareness of the whole left arm.
Awareness of the whole body together.
Awareness of the whole body together.
Awareness of the whole body together.
Surrender the body to the body.
You can let go of the body now.
Just let go.
Now bring your awareness.
Bring your awareness towards the breath.
Notice the natural breathing.
Notice the cool air coming in the nostrils.
And the warm air coming out of the nostrils.
Notice the air coming into both nostrils.
Notice the air coming in and out via both nostrils.
Now,
Visualize breathing only into the left nostril in.
Exhale out visually via the right nostril.
Into the right.
Out to the left.
Into the left.
Out to the right.
Into the right.
Out to the left.
Continue this on your own pace.
I'll be quiet for now.
Just continue the breathing cycle.
If you like,
You can use the counting.
Four in.
Six out.
Four in.
Six out.
Or just make the exhale longer.
Effortlessly.
Gently.
Calmly.
Continue breathing in the left.
Exhaling out the right.
Inhaling into the right.
Exhaling out of the left.
Visually.
Now,
Slowly let go of the breathing.
Just allow the natural breath to appear again.
Now,
Notice the body becoming more heavy.
Notice the arms becoming more heavy.
And the torso.
More heavy.
And the legs becoming more heavy as well.
Notice the whole body becoming more heavy with every exhale.
It becomes heavier with every exhale.
Feeling heaviness throughout the whole body.
And now we're going to relax.
Visualize.
Just allow the images to appear.
Whatever comes is okay.
Visualize yourself floating on warm water.
Warm still water on a lake.
The water holds your whole body.
Visualize as a soft golden light shines above you the warmth of the sun.
You feel its warmth on your skin.
The golden sunlight slowly spreads over your body.
Your body relaxes and feels warm.
The sunlight fills your whole body with the light.
The golden light spreads throughout your whole body.
And you become one with this light.
There's no beginning of the body.
There's no end.
It is just pure light.
The golden light of the sun.
Your body becomes lighter.
Almost like air.
Gently drifting throughout space.
You're floating into warm darkness.
Calm and weightless.
Your body feels clear.
Like calm water.
Smooth and transparent.
You drift slowly through warm air.
Nothing to hold.
Nothing to control.
Your body begins to melt slowly and evenly like ice in warm water.
You are floating in a quiet ocean at night.
The water is warm.
Smooth and still.
Above you is a clear night sky.
With endless stars in the sky.
Your body feels softer and softer.
And it's becoming liquid.
You float without moving.
Effortless.
Supported everywhere.
A warm golden light fills the space around you.
Your body becomes one with this light.
Your body becomes very light now.
Almost disappearing into the air.
Becoming one with the air.
Notice your ashes slowly soften down.
And blending into the space around you.
You're floating inside warm light.
There's no weight in your body.
Your body feels like mist.
Slowly spreading outward.
You melt into warm water.
The water and your body become one.
Now see the golden light again.
Shining on you.
Filling your whole body with this golden light.
And now your body just disappears into this gold light of the sun.
You become pure one with the energy around you.
Now allow yourself to just be for a moment.
Fully present.
Calm into oneness.
A moment of stillness and quietness.
Wherever you are.
Bring your awareness back to your sankalpa.
Your heartfelt desire.
Visualize your dream.
Visualize your dream as if it's already now.
Notice the joy.
The love.
The gratitude.
And most of all,
The inner peace you have.
Of living your heartfelt desire.
See the smile on your face.
Remember feeling is the secret.
As you visualize and feel your sankalpa,
Repeat it three times to confirm it.
Use the same as the beginning.
Now take a moment to enjoy your sankalpa.
Take a moment to enjoy this feeling.
And now let go of your sankalpa,
Trusting that it's already here.
So now you can live in here.
And then slowly come back.
Slowly come back into your body.
Take a little deeper breath in.
And take another breath in.
And take a third,
Final breath in deeper.
And gently come back.
Notice the body.
Notice the body contacting the floor,
Or the surface that you're laying on.
Notice the space around you,
Where you are.
Notice the sounds around you.
You can move your head a little bit to the left and right.
And give yourself,
Whatever the body is,
A little bit of space.
Maybe a stretch.
Maybe you want to lay down on your right side,
In fetal position.
Maybe you want to meditate.
Maybe you just want to lay down for just a moment.
Try to bring this calm into the rest of your day.
Remember,
Life is meant to be lived in the moment.
Thank you for listening.
Enjoy the rest of your day,
Or night.
And when you're ready,
Gently open your eyes.
Thank you.
