Connecting With Your Authentic Self

Connect with your Authentic Self in this guided practice. Begin with a gentle centering followed by a 31 Points body scan. Deepen into relaxation with focused breath awareness before resting in the heart space of pure awareness. Visualization and repetition of phrases round out this practice before guiding you back to full presence, leaving you feeling centered, grounded, and connected with your Authentic Self.

Transcript

Welcome to this yoga ninja practice to connect with your authentic self. Begin by finding a comfortable position, Preferably lying down, Although if your body really is called to sit upright, A seated position is also fine. Find that the body is supported and still so that you won't have to move during this practice. Taking a moment to make any final adjustments that you need so that your body can remain still. And once you're there, Gently inviting the eyes to close as an invitation to move inward away from all the distractions and input of the world around you. Let the eyes close, Taking a full breath in through the nose, Pause at the very top of that breath, Receiving the gift of breath, And then open the mouth and gently exhale, Sighing outward, Softening through all the muscles in the face, Eyes, And the jaw. And from the bottom of that exhale, Allowing the next breath to gently flow in through the nose, Pause, And again, Sighing out as you softly exhale, Allowing the tension in the upper body to begin to soften down through the length of the arms, The whole spine, And the abdomen. And one more breath in the same way in through the nose, And then sighing out as you release and allow the body to sink into the support beneath and behind you, And allowing the breath to find its own natural rhythm, Each breath flowing fluidly one after the other, Finding a sense of ease in this gentle rhythm. Now gently scanning the body from head to toe and toe to head and noticing if there are any areas of the body that are calling for your attention, Any areas of contraction or discomfort, And allowing the breath to move into these spaces, Almost enveloping them and welcoming them, Just greeting each sensation as it comes into your awareness. All is welcome here. All is welcome. And then gently becoming aware of any emotions that are present with you today, Just simply naming frustration or worry or tiredness, Sadness, Or joy. Again, All is welcome here. Now gently allowing the body to find a sense of stillness and support here as you ensure that your palms are face up, Resting gently on the lap or off to the sides of the body. Palms are face up as you gently fold the thumbs into the palm of the hand, Allowing the thumb tip to rest at the base of the ring finger. Palms are open, Facing upward, Thumbs folded in, Resting gently at the tip of the thumb at the base of the ring finger. And now softening through the body as you begin to bring your awareness to the space between the eyebrows, Becoming aware of the eyebrow center, Holding your awareness at the eyebrow center, Allowing the awareness to travel down to the center of the throat, Right shoulder, Right elbow, Right wrist, Right thumb tip resting at the base of the ring finger. Right index finger tip, Right center finger tip, Right ring finger tip, Right pinky tip, Right wrist, Right elbow, Right shoulder, Awareness resting at the center of the throat, Awareness traveling to the left shoulder, Left elbow, Left wrist, Left thumb tip resting at the base of the left ring finger, Left index finger tip, Left center finger tip, Left ring finger tip, Left pinky finger tip, Left wrist, Left elbow, Left shoulder, Awareness resting at the center of the throat, Bringing awareness to the heart center, Center of right chest, Heart center, Center of left chest, Heart center, Awareness resting at the heart center. Gently now bringing awareness to the flow of the breath, Breathing in from the base of the spine to the crown of the head and exhaling from the crown of the head down to the base of the spine. Inhale root to crown, Exhale crown to root, Allowing the breath to travel down the central channel of the spine in this way. You might invite a soft mantra to follow the waves of the breath by inviting the sound soul on the inhale, Hum on the exhale, Soul root to crown, Hum crown to root, Soul to crown, Hum, Soul hum. Continuing at your own pace, Your own rhythm. And then namaste for one or two more minutes. And gently releasing the soul humbra to begin to gather your awareness into the space of the heart. Being aware of this inner space, This inner space that you sense, See, Or feel within the heart. Developing your awareness of this space, An infinite space that extends as far as you can see, As low or high and wide and long as you can see. Becoming aware of the infinite space of the heart. Be totally aware, Witnessing the expansive spaciousness within you. If you see patterns or notice thoughts, Simply observe these as the natural activity of the mind and continue to hold your awareness. As you simply observe the spaciousness and all that moves and arises there, As well as the soft presence of ease and stillness. The presence of ease and stillness in the spaciousness of your heart. Being aware of all that is present in your awareness here. Feeling and sensing yourself as the one who is aware of everything that's now present. Experiencing yourself as the field of awareness in which everything is arising. In this field of awareness, You might see yourself as a child held here in your heart. You, As a young child with a bright smile, Witnessing the world with wonder. You might see yourself here as an infant, Innocent and fully engaged in each moment of the world with wonder. You might see yourself as you are today and experience yourself as the field of awareness in your heart. You might feel the quiet and soft presence of grace and ease. Seeing and feeling the quiet, Soft presence of grace and ease. And here, From this witnessing space, You might softly invite the following words to echo through the space of the heart. I am not the thoughts. I am not the mind. I am. I am. I am not the thoughts. I am not the mind. I am. I am. I am being awareness in which everything is coming and going. Awareness in which everything is welcome just as it is. Watching, Witnessing, No involvement. I am not the thoughts. I am not the mind. I witness. I am awareness. I am. I am. I am. I am. I am. I am. I am. I am being awareness in which everything is coming and going. Awareness in which everything is welcome just as it is. I am not the thoughts. I am not the mind. I witness. I am awareness. I am. I am. I am. I am. Feeling the spaciousness and the vibration of these words. You begin to deepen the breath, Deepening the breath and becoming aware of the physical body, The physical body resting on the support beneath and behind you. Feeling the flow of the breath as it moves in and out through the body. You become aware of the subtle sensations of the breath moving through the body, The rising of the diaphragm, The soft release. You might become aware of the points of contact between the body and the surface beneath you, The backs of the heels, The hips, The shoulder blades, The backs of the hands. Next exhale, Extending the fingers out wide and inhale, Drawing the hands closed into a fist. Exhale, Extend the fingers out wide. Inhale, Drawing them closed. Doing that a couple more times, Inviting soft movements into the hands and perhaps the feet. As you gently transition from the state of deep rest into one that can take you back into the rest of the day, Carrying this centered presence of you with you. Taking a full breath in, Gently exhale and invite a soft grin to form on the lips. So you recall the vibration of I am. Gently opening the eyes and returning to your day. Next inhale, Bring more CAL happen the your eyes UT HA FL