Welcome to your practice of yoga nidra.
Lying down in corpse pose,
Shavasana.
Supporting the body in any way that you need.
Allow the toes to fall open.
Feet hip width or mat width apart.
Maybe adjust your tailbone away from your face,
Lengthening the lower back.
Palms are up as your arms widen.
You might adjust the shoulder blades under the body.
And create a slight tuck of chin.
And as your body shifts and begins to become still,
Exhale out of the mouth and feel the downward pull of the bones settling into the earth.
And then inhale,
Trace the breath from toes rising up,
Fingers,
Spine to crown.
And when you exhale,
Purse the lips and blow out of a straw.
Watch the breath,
Tension and thought move back down,
Exiting out of fingers and toes.
Please continue.
Inhale your clavicle,
Please continue.
Inhale,
You're collecting as the breath is rising.
And straw breath,
Exhale,
Blowing away any holding expectation out of fingers and toes to the earth.
Continue on your own,
Smoothing the breath.
Slowing the breath.
And the next few rounds,
When you exhale,
Think,
Let go,
And see if you can double the duration of your exhale through that straw breath.
No need to force.
Thinking,
Let go on the straw breath.
Exhale.
One more.
And at the bottom of your next exhale release the breath.
And notice the body is still.
Breath is soft.
And in this moment give your body to the floor completely.
And as you feel your body held by the floor,
Supported by the earth,
You can release the breath.
And as you feel your body held by the floor,
Supported by the earth,
You can release all trying and doing.
Drop into feeling and being.
Adhere your attention to sensation.
The more you feel,
The more you can let go.
Feel the tongue drop.
Feel the tongue drop.
The eyes are heavy.
Feel the spine settling.
And notice sensation in the hands,
Feet,
Fingers,
And toes.
Just feeling the body still.
Release any natural narrative,
Judgment,
Or preference.
Giving your attention to sensations.
And your witness allowing the experience to unfold,
Trusting the experience to unfold.
And your witness allowing the experience to unfold,
Trusting the process.
Follow my voice as your guide.
And as you listen intently,
Your mind will begin to detach from sound.
Follow my voice as your guide.
And as you listen intently,
Your mind will begin to detach from sound.
Your awareness present as the thinking mind slowly detaches from sound.
Follow my guidance and feel my words energetically,
Releasing trapped energy and holding.
In both soles of feet,
Both palms of hands,
A light touch of awareness to all five of the right toes.
All five of the right toes.
All five of the left toes.
All five of the right fingers.
Feeling all five of the left fingers.
Both ankles.
Both wrists.
Right lower leg.
Left lower leg.
Right forearm.
Left forearm.
Release all doing in the knees.
Both elbows.
Left thigh.
Right thigh.
Left upper arm.
Right upper arm.
Both hips.
Both shoulders.
Right inner groin.
Left inner groin.
Right armpit.
Left armpit.
Tailbone.
Effortless awareness to base of skull.
Lower back.
Back of head.
Middle of the back to the earth.
Back of neck.
Spine.
Whole spine.
Whole spine.
Pubic bone.
Eyebrow center.
Pelvic floor.
Crown of hat.
Navel point.
Breath so soft.
Tongue.
Right front hip.
Left front hip.
Right side jaw.
Left side jaw.
Upper abdomen.
The space in between the ribs.
Hollow throat.
Center of chest.
Whole body.
Infinite awareness moving through the whole body.
An effortless breath.
Moving through the whole body.
Bringing your attention to your natural breath without changing the breath.
Just watch the natural inhale rise from the pelvic floor to navel.
Exhale navel to pelvic floor.
Attention.
Witnessing the natural breath.
Inhale rise from pelvic floor to navel.
Exhale navel to pelvic floor.
Continue.
Exhale navel to pelvic floor.
Exhale navel to pelvic floor.
Exhale navel to pelvic floor.
Exhale navel to pelvic floor.
Watching the natural breath without changing it.
Watch the inhale rise from the navel to the center of chest.
Exhale center of chest to navel.
Continue.
Exhale navel to pelvic floor.
Exhale navel to pelvic floor.
Release that technique.
And bring your attention to the eyebrow center.
Feel the expansive quality at the eyebrow center.
So spacious.
Silent.
Bring to mind the scene,
The images that I name.
Use the vast capacity of your imagination,
Unlimited in all your emotion.
You are sitting in a garden that you have planted,
Admiring the lush plants,
Ripe fruits and vegetables,
Flowers that you have tended to.
You sit in this abundant garden that you've created with a sense of appreciation for all your work and labor.
For all that you've done.
Admiring and appreciating the beauty of what you've created in this lush garden.
The sun begins to set now.
And as the light begins to diminish in the sky,
The plants begin to wilt.
The vegetables and the flowers.
Wilting leaves falling as if time is moving fast forward.
You watch the once lush plants turn into compost.
They've now become minerals and nutrients for the soil.
As you sit in this now empty garden,
You thank the plants for their harvest.
And as you've witnessed their life,
And now their death,
They are teaching you how to let go and release attachment.
And ask yourself,
In this moment,
What do you appreciate of what you've created in your life?
Allow the answers to arise from your highest self.
And at the same time,
Can you let go of what you've created and honor the process of releasing attachment?
The circle of life.
As these life processes are our teacher,
We honor them.
Allow your mind to merge and melt into the presence.
And enter the sanctuary of silence.
And enter the sanctuary of silence.
Honoring the teacher in all things,
Within,
Without.
The teacher in all things,
Within,
Without.
The teacher in all things,
Within,
Without.
The teacher in all things,
Within,
Without.
And feeling your body lying on the floor.
Allowing your awareness to begin to slowly rise to the surface.
There's no rush.
As your breath slowly begins to deepen.
And as your breath slowly deepens.
You might begin to move the body slow.
It might be a wiggle of the fingers or toes.
It might be a stretch.
Reaching your arms overhead or hugging the knees into the chest.
And eventually,
No rush.
You'll bend your knees and roll to the right in a fetal position.
And as you come up to seated,
We'll practice palming.
So you'll begin to rub your hands together.
Creating some energy and warmth in your hands.
Breathing.
And then placing the hands over the eyes,
Welcoming the world back into your senses and breathing.
Pressing the palms on the eyes and just feeling the nurturance of your touch.
Inhale.
Exhale,
Bring the palms to the soles of your feet and take a breath here,
Grounding your energy.
And then right hand to heart,
Left hand on top.
Cross the right thumb over.
This is Eagle Mudra.
Spread the fingers that are the heart wing.
Sitting up tall.
Exhale completely.
For all.
Breathe in.
Now we'll do the Arabic equivalent of Aum.
H-U,
Hu.
Breathe in.
Next,
Exhale and audible whisper of hu drop into the heart.
Gentle bow of your head.
J is a Hindi word.
It means celebrate or praise.
So your flow,
Right?
The flow that's guiding you.
Your life,
Your heart,
Your spirit,
The flow that's presenting itself.
May you joyously celebrate the flow that's guiding you and resist it little.
Right.
Which is what these practices teach us.
So we say J-O flow.
J-O flow.
Thank you.
And then hands in prayer.
Thumbs to the eyebrow center.
Honoring these Eastern traditions.
Downloading the knowledge of all the teachers before.
May we see the teacher in all things.
Namaste.
