The intelligence of the body's breath knows that to make space for fresh oxygen to nourish the deepest tissues of the body,
It needs to empty the lungs,
Letting go of what it no longer needs.
And just like the breath of our body,
The mind also has the potential to let go.
When the mind is able to let go just a bit,
It makes space for calm and deep relaxation.
This yoga ninja practice is a space to allow your body and mind to let go of some tension that it's been holding onto.
You don't need to do anything,
Except give yourself permission to relax as you listen to the sound of my voice.
Settle into a comfortable position where you are able to lay down and stay warm.
Make sure your palms are facing up and stretch out your legs so they are wider than your hips.
Begin to feel the surface beneath you,
Beneath your head,
Your shoulders,
Your back,
Your arms,
Your legs,
And your feet.
Feel the sensations from the air around you.
Notice any sensations on your face,
Your chest,
Your stomach,
Your legs,
And your feet.
Watch your breath as it moves into your body,
And watch the breath as your body lets it go.
Sankalpa Take a few moments to say or think about your Sankalpa.
This is a simple,
Positive statement to empower you to live fully from your heart center.
Such as,
I am free from constant worry.
I am free from negative thoughts.
I am at peace.
Let it come to you intuitively.
Set that intention now,
And say it quietly to yourself.
Notice your chest,
The left side of your chest,
The right side of your chest,
The middle of your chest.
Notice if it feels heavy.
Notice any tightness.
Breathe into any tightness,
And let it go.
Notice your lungs,
The fresh air going in and going out.
Notice your throat,
The air passing through on its way in and on its way out.
Notice the beating of your heart,
Hear it beating,
Feel it beating.
Notice your shoulders.
Visualize a golden colored light at your left shoulder.
Visualize the light floating down your shoulder,
Down your left arm,
Your left lower arm,
Your left wrist,
Your left thumb,
And out into the space in front of you.
Visualize a golden colored light at your right shoulder.
Visualize it floating down your right shoulder,
Your right upper arm,
Your right lower arm,
Your right wrist,
Your right thumb,
And out into the space in front of you.
Now place your attention at the top of your head,
The back of your head,
Your forehead,
Left eyebrow,
Right eyebrow,
Left ear,
Left cheek,
Nose,
Right cheek,
Right ear,
Chin,
Left shoulder,
Left upper arm,
Left elbow crease,
Left lower arm,
Left crease at the wrist,
Left palm of the hand,
Left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left pinky finger,
Right shoulder,
Right upper arm,
Right elbow crease,
Right lower arm,
Right crease at the wrist,
Right palm of the hand,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right pinky finger,
Left hip,
Left rib cage,
Belly button,
Right rib cage,
Right hip,
Left upper leg,
Left kneecap,
Left shin,
Left ankle,
Left heel,
Left bottom of the foot,
Left top of the foot,
Left big toe,
Left second toe,
Left third toe,
Left fourth toe,
And left fifth toe,
Right upper leg,
Right kneecap,
Right shin,
Right ankle,
Right heel,
Right bottom of the foot,
Right top of the foot,
Right big toe,
Right second toe,
Right third toe,
Right fourth toe,
And right fifth toe.
I am now going to go through a series of objects.
As I say each object,
Visualize it in your mind and then let it go as I go on to say the next one.
A tree trunk,
A leaf falling from a tree,
A butterfly,
A child laughing,
A waterfall,
A downpour of rain,
Clouds clearing up in the sky,
A sunset,
A bird soaring through the air,
A full moon,
A meteor shooting across the sky.
You may now choose to quietly repeat your sankalpa one more time.
Breathe and rest naturally here.
Slowly start to move your neck from side to side.
Gently rotate your wrists and ankles.
Now very gently shake out your hands.
Now gently shake out your feet.
Push yourself up to a seated position and place your hands over your heart.
Take a moment to acknowledge yourself for taking the time for this practice today.
Thank you for allowing us to stay.
