Harium tatsat.
Please get ready for yogic nap.
This will be practiced in shavasana.
So take a few moments to adjust your position.
Lie down on the back with the feet wide apart,
Approximately as wide as your mat.
Relax the arms by the sides of the body.
Palms of the hands facing up towards the sky.
Head,
Neck and spine in one straight line.
Gently close the eyes and the lips.
Relax the facial muscles.
Keep some space between the teeth.
If closing the eyes is uncomfortable,
You can fix the gaze at one point while keeping it soft.
And if you feel more safe with placing the hands on the torso,
You can go ahead and place one hand on the chest and the other hand on the belly.
Take a few moments to adjust your shavasana.
If you notice that you have any lower back pain in this position,
You can bend the legs or you can place a bolster under the knees.
Adjust the position so that the entire body is comfortable and at ease.
If the legs are extended,
Allow the toes to point out to the sides.
Allow the fingers to naturally curl in.
Allow the whole body to relax and find complete comfort and ease.
Once you are in the final position,
Consciously take three deep and long breaths.
As you breathe in,
Imagine the calmness spreading within the body.
And as you breathe out,
Imagine the tension flowing out of the body.
Breathing in deeply and breathing out slowly,
Slowly and completely.
After your next exhalation,
Begin to observe the sounds around you.
Once you become aware of a sound,
Stay with it for a few moments without analyzing it,
And then consciously move your awareness to another one.
And keep your awareness jumping from sound to sound,
Far away and nearby.
There is no analysis,
No reaction,
Only awareness.
Now,
Consciously shift your awareness to the sounds inside the space that you are in.
And gradually move to the closest sound to you,
Which might be a sound coming from the body,
Like the breath.
Now,
Let go completely of the sounds and become aware of the body lying down on the ground.
Become aware of the right side of the body and the whole right arm from the tips of the right fingers all the way up to the right shoulder.
Awareness of the whole right arm from the tips of the fingers up to the shoulder.
Shift the awareness down to the right side of the trunk,
From armpit to waist.
The whole right leg from the hip all the way down to the sole of the right foot.
The whole right leg from hip to foot,
Passing through the thigh,
Knee,
Shinbone,
Ankle,
And then foot.
Become aware of the whole right side of the body,
The whole right side of the body.
Take your awareness now to the left side.
Become aware of the whole left arm from the tips of the left fingers all the way up to the left shoulder.
The whole left arm from the tips of the fingers all the way up to the shoulder.
Shift your awareness down to the left side of the trunk,
From armpit to waist,
The left side of the trunk.
Then become aware of the whole left leg from hip to the sole of the foot.
The whole left leg from hip to foot,
Passing through the thigh,
Knee,
Shinbone,
Ankle,
And then foot.
Become aware now of the whole left side of the body,
The whole left side of the body.
Direct your awareness to the back side and begin by feeling the back of the legs,
From the back of the heels all the way up to the buttocks.
Feel the back of the legs from heels to buttocks.
Feel the whole back from the lower back all the way up to the upper back.
Become aware of the back of the arms,
From the back of the hands up to the shoulders.
Awareness of the back of the head,
The whole back side of the body.
Become aware of the whole back side of the body.
Shift your awareness now to the face.
Feel the contact between the eyelashes,
Between the eyelids.
Feel the line between the lips.
Shift the awareness down to the throat,
Chest,
Upper abdomen,
Lower abdomen,
Top of the arms,
Top of the legs,
The whole top side of the body.
Become aware of the whole top side of the body.
Now become aware of the whole body as one unit.
Awareness of the whole body as one unit.
Feel the body lying down in perfect stillness,
In the pose of relaxation.
Now shift your awareness to the flowing breath.
Observe the natural and spontaneous breath.
Notice it as it enters the body.
And observe it as it leaves the body.
And maintaining this awareness,
Begin to count your breaths backwards,
From number 27 down to 0,
Mentally repeating,
In 27,
Out 27,
In 26,
Out 27,
And keep counting.
If you lose count,
Just go back to 27.
After your next exhalation,
Let go of the counting.
Let go of the breath.
And take your awareness to the space in front of the closed eyes,
Where dreams are seen at night,
Where visualization and imagination take place.
Just observe this space.
As if you're sitting in front of a big screen,
Without any expectations.
As you observe the vastness of your inner space,
Think of one thing that makes you feel grounded.
One thing that brings in a sense of stability to your mind and heart.
And as you think of it,
Awaken this feeling of stability within you.
Awaken the feeling of being grounded.
And now think of one thing that you are deeply grateful for.
And again,
Awaken the feeling of gratitude within you,
Specifically within your heart space and the chest area.
Keep it within your heart.
And reconnect with the breath.
Allow your awareness to shift back to the breath.
Feel it entering and leaving the nostrils without any effort.
And consciously begin to deepen it.
As you inhale,
Feel the belly and the chest expanding and rising.
As you exhale,
Feel the chest and the belly relaxing and contracting.
Breathing in deeply.
And breathing out slowly,
Slowly and completely.
And as you deepen the breath,
Reconnect with the body.
Feel the body on the floor.
Be aware of its temperature.
Be aware of its different sensations.
Remember the space that you are in.
Observe the sounds around you.
And know that the practice of yogic nap has come to an end.
And you will now begin to awaken the body by wiggling the toes and the fingers,
The head from side to side.
Make any movement that the body needs right now.
And only when you feel ready,
You can turn onto your right side in a fetus position.
And then you can push yourself up to a seated posture.
Haryam tatsat.
