So,
Lying down in Shavasana,
Either on your mat on the ground,
On your bed if you're going to sleep,
Wherever you are,
Making yourself as comfortable as possible.
Support your head with a pillow,
Place a bolster or a rolled up blanket under your knees to protect your lower back.
Cover yourself up with a blanket,
It may feel good to bring a folded up blanket onto your heart center,
Just for a little bit more weight.
Maybe an eye pillow or a folded up towel if you like.
So,
Take a moment to adjust your body so that you can remain still for the next hour or so.
We want to stay in stillness during the practice,
But if at any point you feel the need to move or adjust,
Please do so mindfully and slowly,
And then come back to stillness.
Feel the floor beneath you,
Give the weight of your body to the earth,
To gravity.
Soften your gaze or close your eyes if that feels comfortable for you.
Release the muscles around your eyes,
Soften your jaw,
And let your tongue fall away from the roof of your mouth.
Take a deep breath in through your nose,
And then exhale through the mouth and let the tension of your day fall away,
Let it all go.
Begin to listen to the sounds around you,
In the room or outside,
Moving your awareness from sound to sound without analyzing it.
Listen to the sound of your own breath.
You are safe and you are held,
And you belong in this space just as you are.
Now bring your awareness to your heart center,
And in this space,
Think about your sankalpa,
Your intention for the practice.
It should be a short,
Positive statement in the present tense,
Something you want to remember or something you need a little bit more of in your life.
It can be something really simple.
If nothing comes to your mind,
You can simply say,
I am worthy of love and belonging.
And when you find your sankalpa,
Internally,
Quietly,
Repeat it to yourself three times,
And just noticing how this feels in your heart center.
Notice your breath without changing it,
Just watching your body breathe,
And letting your body do all the work,
And you're just watching it.
Notice if you're breathing through the nose or the mouth.
Notice if your breath is fast or slow,
Deep or shallow,
Quiet or loud.
Just notice it.
Notice the parts of your body that are moving with your breath.
Maybe it's your chest,
Maybe it's your belly.
We're going to move through a rotation of consciousness through the body,
And as I name each body part,
Bring your awareness to that area,
As if you're shining a light on that area in your body.
You don't need to move it.
Just bring your awareness there.
Notice any sensations or feelings in that area in your body.
Bring your awareness to the right hand thumb,
Index finger,
Middle finger,
Ring finger,
Ring finger,
And pinky.
Palm of the right hand,
Back of the right hand,
Left hand,
The right wrist,
Forearm,
Elbow,
Shoulder,
Right waist,
Ankle,
Heel of the right foot,
Sole of the right foot,
Top of the foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Bring your awareness to the left hand thumb,
Index finger,
Middle finger,
Ring finger,
And pinky.
Palm of the left hand,
Back of the left hand,
Left hand,
The left wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
The left waist,
Knee,
Ankle,
Heel of the left foot,
Sole of the left foot,
Top of the foot,
The left big toe,
Second toe,
Fourth toe,
And fifth toe.
Bring your awareness to the right heel,
The left heel,
Right calf,
Left calf,
Right thigh,
Left thigh,
Right hip.
Bring your awareness to your lower back.
Let your awareness rest on the entire spine.
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head.
Bring your awareness to the top of the head,
The crown of your head,
Forehead,
Right eyebrow,
Left eyebrow,
The space between your eyebrows,
Your third eye,
Right temple,
Left temple,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek.
Bring your awareness to your nose,
The right nostril,
The left nostril,
Upper lip,
Lower lip,
Chin,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
The center of the chest,
The heart,
Navel,
And pelvis.
Bring your awareness to the whole right leg,
The whole left leg,
Both legs together,
The whole right arm,
The whole left arm,
Both arms together,
The whole torso,
The whole head,
The whole body.
Let your awareness rest on the whole body.
Now gently shift your awareness away from the physical body.
Bring your awareness to the space around your heart,
The center of your chest.
And imagine your breath flowing directly in and out of your heart center.
As you inhale,
Just feel your chest,
Your heart center,
Gently expanding.
And as you exhale,
Feel the soft release,
Letting go.
With every inhale,
Notice your heart center expanding.
And with every exhale,
Feel it release and soften.
And start to imagine a warm,
Green light in the center of your chest.
And as you inhale,
This light begins to grow.
And with every exhale,
It gets smaller and moves back into the center of the chest.
Just watching your breath move in and out of your heart center.
Continue watching your breath.
And if your mind starts to wander or you get distracted,
Just bring your awareness back to this center of love,
Of acceptance.
With every inhale,
Feel your heart center becoming more spacious.
You're breathing in a sense of connection and love and acceptance.
And as you exhale,
Imagine that you're giving that love and acceptance out into the world.
There's no effort.
You're letting your body do all the work.
You're just watching it.
Watching the warm,
Green light expand and grow as you inhale.
And watching your heart center soften and release.
As you exhale.
If it helps,
You can quietly,
In your mind,
Repeat to yourself,
I am breathing in love as you breathe in.
And I am breathing out love as you breathe out.
Letting your attention rest on your breath.
As you breathe in and out of the heart.
Breathing in love.
Breathing out love.
There's no effort.
Just a steady,
Loving flow of energy from the center of your chest.
From your heart.
You notice your mind starting to wander.
And just come back to your breath.
Feeling your heart center expand as you inhale.
And soften as you exhale.
Now,
Letting go of following your breath.
Just bring your awareness back to the tiny,
Green light in the center of your chest.
Just visualize this light in your heart center.
This is the seed of universal love.
With every breath,
This light grows.
Just visualize this light growing from the center of your chest.
With every breath,
It's moving out of your heart.
And radiating across your body.
Through your limbs,
Your fingers,
Your toes.
Until your whole body is filled with this green,
Warm,
Loving light.
This is self love.
Warm,
Unconditional acceptance of your own being.
Filling your body,
Accepting you exactly as you are.
Just feel this warm,
Unconditional acceptance and love flowing through you.
This light of love.
Accepting yourself exactly as you are.
Tired or vibrant.
Injured or healing.
Sad or happy.
Now,
Visualize this light spilling out of your body.
And moving outside of your body.
It's touching everybody around you.
In your room,
In your house,
Your family,
Your pets,
Your friends.
Everybody you know.
Imagine this warm,
Green,
Loving light.
Touching everyone you love and care about in your life.
Now,
Visualize this light growing and expanding further.
The light is expanding.
Touching everyone around you.
The people you see in the grocery store.
On your way to work.
Your coworkers.
And feel this invisible thread of connection.
Binding you to all of these people.
Imagine this light traveling through the earth to different cities and countries.
And connecting you to every other person that's practicing with you today.
That's resting here in this practice.
Imagine the green,
Loving lights of everyone in this practice.
Covering the entire earth.
We're all held by this collective energy of this green,
Loving light.
The light within you is expanding even further into the world.
The trees,
The water,
The air.
All living beings.
And experience this sense of belonging.
You're not just the observer of the universe.
You are part of it.
You belong here.
There's nowhere you need to go.
Nothing you need to do to be worthy of this connection.
Of this belonging.
Of this love.
Allow your body and your mind to sink into this space of being.
Rest in this vast,
Green,
Loving light.
In total stillness and silence and peace.
Gently bring your awareness back to your heart center.
And remember your sankalpa,
Your intention.
Repeat it again three times.
And feel it as if it's already true.
As if it already exists within you.
We're coming towards the end of our practice.
If you're awake,
Take a moment to acknowledge this peace that you've created.
There's no rush to move.
Nowhere to go.
And if you feel the call to sleep,
Just allow yourself to drift off.
In this space of peace and love and connection.
You can stay in this stillness for as long as you need.
And if you're sleeping,
We'll let you sleep.
I hope you carry this sense of love and belonging with you the rest of your evening,
Your night.
Thank you so much for practicing with me.
Namaste
