As we begin here,
What I want everyone to do is just to begin by closing your eyes.
An option also is to dim lights if that would be helpful.
And again,
Like I said,
You can always put something on your eyes to maybe blocking out any light.
Again,
Making yourself really comfortable,
Almost like we are sleeping since we're doing yogic sleep right now.
And so as you first begin here,
I want you to just kind of shift and move and make yourself as comfortable as you possibly can.
So making sure that one blanket that might be irritating you is moved completely out of the way.
Making sure that piece of clothing is nice and loose.
So really just settling yourself in.
Take that time to really settle in because we're going to be here for 30 minutes.
And as you close your eyes and start to settle in,
Let's start to bring our attention into our bodies.
And allowing ourselves to welcome everything that encompasses who we are today.
Being really accepting if our mind feels busy,
If we feel jittery,
If we feel really tired,
Or even if we feel that today was a great day and we're feeling really joyful.
Bring it all with us today and be really accepting.
And then bringing your attention to your heart center,
So that is the center of the chest located next to the physical heart.
With your attention in this area,
I want you to begin to think about an intention that you want to set for your practice today.
It could be as simple as,
I am at peace.
So when you say,
I am at peace,
Your intention,
You say it as if it has already happened in a positive statement.
Or maybe if you are working with a specific goal or intention in mind right now,
Maybe formulating a little sentence to go around that area.
Before I got pregnant and I was trying for a really long time to become pregnant,
I had set the intention that I lay my beautiful,
Healthy baby on my heart.
So that's an example of a more in-depth one,
One that you can actually see and feel.
Again,
You can formulate it.
And as we begin,
All that you need to do is listen.
Allowing the directions to wash over you.
The more effortless you can be,
The better.
There's nothing to reach for,
Nothing to accomplish.
This is yogic sleep,
Which means it's the deepest state of rest.
Simply rest and be aware.
It's all about being effortless.
Let your body open and settle.
Allowing your upper and lower jaw to slightly part.
And begin by taking a few slow,
Comfortable breaths.
Allowing the breath to travel down to the belly and allowing the belly to begin to expand.
And with each exhale,
When the belly gently falls,
Fall into a deeper state of relaxation.
Beginning to count the exhale,
Starting with the number 10 and working our way back to one.
As we lower down through the numbers,
Becoming more settled,
More relaxed,
More effortless.
And as you make your way to one,
Completely releasing the body,
Feeling completely at ease.
And I want you to take this moment and feel a sense of gratitude.
Be grateful and completely embracing and accepting the gifts of life.
Feel grateful for everything that has led you to this moment.
Grateful for all actions,
Events,
And decisions.
You accept with gratitude everything that has led you to this moment.
And in this state of deep gratitude,
Stating your intention that you said at the very beginning three times,
Seeing it,
Feeling it,
Knowing that it has already happened.
Now beginning to scan through the body at different points.
And as I say a part of the body,
Bring your attention there and then just move on.
Allowing that point of the body to become completely relaxed,
Completely effortless.
Beginning with your eyebrow center,
Awareness on the eyebrow center.
Throat.
Right shoulder.
Right elbow.
Wrist.
The thumb on the right side.
Pointer finger.
Middle finger.
Ring finger.
Pinky finger.
Right wrist.
Elbow.
Shoulder.
Moving over to your left shoulder.
The left elbow.
Left wrist.
The thumb.
Pointer finger.
Ring finger.
Now ring finger,
Sorry.
Pinky finger.
Wrist.
Elbow.
Elbow.
Left shoulder.
Throat.
Heart center.
Navel.
Right hip.
Right knee.
Completely effortless.
Ankle.
The first toe.
The second toe.
Third toe.
Fourth toe.
Fifth toe.
The right ankle.
Right knee.
Right hip.
The left ankle.
The center of the pelvis.
Left hip.
Left knee.
Ankle.
First toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Left ankle.
Knee.
Hip.
Center of the pelvis.
Navel.
Heart center.
Throat.
Third eye.
Relaxing the whole body.
Relaxing the whole body.
Now cultivating different sensations within the body.
The body is very heavy.
So heavy that it's connecting deeply with the floor or the surface below you.
The whole body is feeling so deeply heavy.
Cultivate a feeling of heaviness.
The whole body is incredibly heavy.
Changing the sensation.
Lightness.
Your body is light like a cloud or a feather in the wind.
You're so light,
You're able to notice the space between your body and the surface below you.
Cultivating a feeling of lightness.
Your whole body is light.
Now feeling of cold.
The whole body is very cold.
Like on a frigid day in the dead of winter.
The entire body feels cold.
Now heat.
The whole body is becoming very heated.
Like the body is lying in the sun on a summer day next to a roaring fire.
The whole body feels heat.
Now bringing your attention into the eyebrow center.
The space about six inches in front of that eyebrow center.
The screen of the mind.
Almost as if you are sitting in a darkened theater staring at a screen in front of you.
The screen of the mind is black.
Visualize the color blue.
See blue.
Visualize white.
The screen of the mind is white.
Now gold.
See gold.
Emerald green.
The screen of the mind is emerald green.
Violet.
Now rose.
The screen of the mind is rose.
Violet.
Now green.
Now see cold.
See white.
See white.
Now blue.
The screen of the mind is black.
See black on the screen of the mind.
Imagine that the screen of the mind is empty because you are empty of all intention and effort.
Your senses have withdrawn.
You are effortless.
As you relax and observe the space,
Witness any shapes and colors that appear on the black empty screen of the mind.
Allowing any thoughts,
Impressions to spontaneously unfold on this screen.
There's nothing to do.
Nothing to look for.
Be effortless.
Just observe.
The more you relax,
The more likely you will begin to see images unfold.
Don't try.
Just relax.
There's nothing to look for.
Nothing to accomplish.
Don't try.
Just watch.
Now please bring your attention to your breath.
See your breath moving through the right and left nostril like two separate flows.
Totally effortless.
Just watching your breath.
See the breath rise and fall through the nostrils.
Relax and be aware of the breath.
Please add one more step.
While you're breathing alternately through the nostrils,
Please count backwards.
Beginning to visualize the breath coming in through the right nostril.
In through the left nostril,
54,
Out the left,
54,
In right,
53,
Out left,
53.
Breath coming in left,
52,
Out right,
52.
This pattern alternating between the right and left,
Allowing the count to lower.
And if at any point you lose track,
Just beginning again at 54.
No expectation or goal.
Releasing the accounting to the breath.
It doesn't matter what number you on or if you finished.
Gently coming back to your normal free flowing breath.
And begin to reestablish a feeling of gratitude.
Rest in the appreciation that everything is just as it should be.
Be in total acceptance and gratitude.
And in the state of gratitude,
Stating your intention three more times.
And as you repeat it,
Be aware of the real joy or satisfaction for having achieved your resolution.
When you have repeated your intention three times,
Give thanks.
Feel thankful for achieving your desire.
Feel grateful knowing that it has already happened.
Slowly coming back to your breath.
Back into your body.
Bring yourself back into the room.
And feeling the support of the surface below you.
And slowly beginning to awaken the body.
Just maybe moving and shifting.
But you can keep your eyes closed for a little bit longer.
And you might even just want to wiggle just one finger.
Just bring yourself back into the space,
Into your body fully.
Coming back from that meditative space.
If you are lying down,
Stacking one hand on your heart and the other hand on top.
If you're seated and you would like,
You can do the same.
Or bring your hands into prayer position in front of the heart center.
Bow to the space behind your hands.
Where your heart chakra is located.
Where you send love to others and love to yourself.
And in this moment,
I want you to send a message of love to yourself.
Being proud of taking care of yourself tonight.
Resetting yourself.
Giving yourself the self-care that you deserve.
And from my heart space to each of yours,
I am deeply grateful that you all joined me this evening.
Namaste and thank you.
