Hello and welcome to this yoga nature practice.
Lay yourself down on your back just as you would for Shavasana.
Extend your arms out by your side with your palms facing up.
Have your legs stretched out,
Toes falling out to the sides.
Adjust until you are comfortable and then welcome yourself into the space.
As you inhale,
Scan your body and expand into any residual tension that you find.
Relax and exaggerate the length of your exhale,
Allowing for more comfort and relaxation to wash over your body.
Do this full breath cycle at least three more times or continue until your body is completely relaxed.
During this practice,
You will remain surrendered and still in your body while we travel through different layers of existence.
Through this stillness,
You'll allow your body to fall asleep while you keep your mind alert and aware.
Become even more aware of your relaxed body in space.
As we initiate this practice,
You'll go on a journey beyond your immediate internal world.
With your eyes closed,
Feel your whole body being a body laying down vertical.
And at the same time,
Become acquainted with the field of energy emanating from within you.
Now feel into the energy of the space just outside of your skin.
Notice that there is a simple and cohesive exchange between you and the space around you.
While refining your awareness,
Begin to feel out into the contour of the room that you currently occupy.
Breathe.
Now expand your awareness to include the community surrounding you.
Then feel the whole town or city that you're in.
And expand out even more to feel or intuit the entire province or state that you're in.
And then expand even bigger to feel and visualize the whole country.
And continue to expand until you're aware of the entire continent that you are laying upon.
Now become aware of the whole northern hemisphere of the globe and now the southern hemisphere.
Become aware of the western world and the eastern lens until you're aware of the whole entire planet earth that you're resting upon.
The whole earth.
And drop into the reality that while it may feel like you're laying still,
The planet is spinning at around a thousand miles per hour.
And at the same time,
We are flying around the sun at about 66,
000 miles per hour.
And while we're orbiting the sun,
The whole entire solar system with our sun at the center of eight planets,
We're all spiraling together around the galaxy.
In this moment of stillness,
We're actually moving at a speed that is incomprehensible.
And when you look at it like that,
We are such a small piece of the puzzle.
This realm of existence,
This 3D world that we live in is part of something so ginormous that we can't even quite conceptualize it.
Wow.
The divine dance of each planet in our solar system is intricately and beautifully choreographed to keep us in perfect balance and harmony with the entire universe.
Many spiritual teachings say as above,
So below.
And that the entire universe is alive inside your body.
Now each of these planets are communicating with and influencing different aspects of yourself.
Body parts,
Emotional centers,
Psychic centers,
Is shifting your perspectives,
Awakening you.
They influence the world around you,
Thus influencing your relationship with the world around you as well.
That's why you often find that people have similar aha moments or fight the same internal battles at the same time.
And everything in the universe is always moving and therefore always changing.
All of life is in a perpetual state of evolution,
Growth and expansion.
And so please understand that whatever it is you're going through right now,
Whether it feels good or doesn't feel good or feels neutral,
It will also change.
An imprint may be made,
Yet the living experience is always changing.
And let that promise of change and transformation help you to be more comfortable in the here and now.
By giving your attention to your experience and allowing the lessons to steep through a great presence,
You'll learn more,
You'll grow more,
You'll evolve more and become even more wise.
Remember that even the best teas have an optimal steeping time.
There will be an optimal time to let go of the experience and the teachings as well.
So be willing to be real with yourself and be accepting of all of your feelings,
All of your emotions.
The discomfort,
The pain,
The pleasure,
The joy,
The nothingness,
All the flavors of your reality are here to serve you and help you to awaken.
Allow a longer inhale all the way deep into your body,
Right into your pelvic floor.
Start your lips to let the breath out through your mouth and know that that's how fast it can change.
Do it again.
Inhale.
Exhale.
That's how easy it can be to let go.
The breath forever coming and going,
Connecting you to each other and to something far greater and profound than most things we even know and understand.
Recommit to keeping your mind awake and alert.
Start to listen for your sankalpa to arise from within.
Your sankalpa is the intention that fuels your practice.
It may be a statement of what you're healing or it may be a statement of a virtuous quality that you would like to invite into your experience.
A sankalpa is a personalized,
Embodyable,
Positive statement.
For example,
I am lovable.
I am valuable.
I am awakening.
And as you repeat your sankalpa at least three times to yourself,
Say it with a little fire behind it,
A bit of passion.
Give it meaning.
That's what brings it to life.
And now we begin with the rotation of consciousness.
I will name a body part and all you do is feel that body part with focused attention.
Again on your right hand,
Feel your thumb,
Index finger,
Middle finger,
Ring finger,
And pinky finger.
Feel all four fingers and your thumb.
And now feel just the tips of your fingers and your thumb.
Then travel down the bones of your fingers into your palm and the back of your right hand.
Feel your whole right hand now.
Flood your awareness into your right hand.
Feel your forearm,
Elbow,
Upper arm,
Shoulder,
Underarm,
Right rib case,
Right waistline,
Hip,
Thigh,
Knee,
And lower leg,
Right ankle,
Heel,
And the sole of your right foot,
The top of your right foot.
Big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Feel the entire right side of your body,
The whole right side of your body.
Feel it now,
Your whole right side.
Bring your attention over to your left hand.
Feel your thumb,
Index finger,
Middle finger,
Ring finger,
And pinky finger.
Feel the tips of each of your fingers and your thumb.
And then travel down the bones of your fingers into the palm of your hand.
Feel the back of your left hand.
And feel your whole left hand.
Intensify your attention into your left hand.
Now feel your left forearm,
Elbow,
And upper arm,
Shoulder,
Left underarm,
And rib case,
Right waistline,
Hip,
Thigh,
Knee,
And lower leg,
Ankle,
Left heel,
The sole of your foot,
The top of your foot,
Big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Feel the whole entire left side of your body now.
Left side of your body.
Hold your attention in the left side of your body.
Whole left side.
Well balance the hemispheres of your brain by feeling each side of your body.
You'll travel your attention up your back body beginning with the sole of your right foot,
And the sole of your left foot.
And then feel both soles of your feet together.
Right heel,
Left heel,
Both heels together.
The calf,
Left calf,
Both calves,
Back of the right knee,
Back of the left knee,
The backs of both knees together.
Right hamstrings,
Left hamstrings,
Both sets of hamstrings,
Right buttocks,
Left buttocks,
Your whole buttocks,
The back of your pelvis,
Your low back,
Mid back,
And upper back.
Feel both shoulder blades together.
Feel your whole spine.
The cosmos communicate to you through your spine.
Follow the curves of your spine.
From your neck,
Down your upper back,
Into your mid back,
And lower back,
And the scoop of your sacrum.
And follow it back up from the scoop of your sacrum to the lift of your lower back,
The grounding of your upper back,
And the lift of your neck.
And then feel it all together,
Your whole spine.
Feel the back of your head,
The top of your skull.
And then feel the whole back plane of your body all together,
The whole back plane of your body.
Your mind is falling asleep,
Gently bring yourself back to presence while keeping your body still.
Feel your forehead,
Your right eyebrow,
Your left eyebrow,
Both eyebrows.
Your brow center.
Your right eye,
Your left eye.
Both eyes together.
Find your inner eye or your third eye,
And feel all three eyes together,
And balance your attention and awareness between all three eyes.
All three eyes together.
And then gradually give all of your attention to your third eye,
Your inner eye.
Awake.
Open.
From your third eye,
Feel both of your nostrils,
The bridge of your nose,
The tip of your nose.
And then follow your breath in through your nose and in through your sinuses.
Feel your right cheek and your left cheek,
And then both cheeks together.
Notice how that widens your breath passageways.
Now feel your right temple and your left temple and both of your temples together.
And notice how that widens your vision.
Feel your right ear and your left ear.
And feel both ears together.
And then feel the space between your ears.
Go to the middle of the space between your ears.
This is the root of your third eye,
Your pituitary and your pineal glands.
From there,
Find the back of your tongue and follow it up into your mouth.
Feel the contour of your lower row of teeth and gums.
Feel your upper row of teeth and gums.
Feel your upper palate,
Your upper lip,
And your lower lip.
Your chin,
The right side of your jaw,
And the left side of your jaw.
And then feel your whole jaw.
And then feel your whole mouth from your chin all the way back to the space between your ears.
The whole lower half of your face.
Expand that awareness to feel your whole face,
All the curves and contours of your whole face from the surface all the way back to the space between your ears,
Your pituitary and pineal gland.
The home of your third eye.
You are a multi-dimensional being.
Follow your tongue all the way down into your throat and feel the middle of your throat.
Front to back,
Side to side,
Your whole throat.
Continue following that line down and feel underneath your right collarbone,
The left collarbone.
Your right lung.
Your left lung.
Both lungs together.
Between your lungs,
Slightly to the left is your heart.
Feel it beating.
Hold your whole chest in your inner vision.
Notice the base of your chest is lined by your diaphragm,
Which gracefully moves along with your breath.
Under your diaphragm at the back of your torso is your pancreas.
To the left,
Your spleen.
As you make your way back to center,
Still slightly to the left is your stomach.
To the right of your stomach is your liver,
Your gallbladder.
Beneath all of this is your small intestine,
Which eventually feeds into your colon or large intestine.
It moves up the right side of your body,
Across the center,
And down the left side of your body toward your anus.
Feel your pelvic floor.
Follow it forward and up towards your bladder.
From your bladder,
Split your attention side to side towards your back body until you find your kidneys snuggled low in your back body.
They're protected by the lower ribs.
Feel your kidneys.
Feel your whole entire torso.
Feel your pelvic floor all the way up to your collarbones and back to your shoulder blades.
Feel the contour of your spine,
The complexity of your organ body,
All thriving,
Keeping you alive.
Each organ communicates with a particular planet,
Right here in a beautiful symphony.
Now feel the front at both of your thighs,
Both kneecaps,
Both shins,
The tops of both feet.
Feel your whole entire right leg and your whole entire left leg.
Feel them as individuals and together.
Continue feeling both of your legs and add your torso from your pelvic floor to your shoulder blades.
Plug your arms into this full body vision so that you feel from your shoulders all the way down to your fingertips,
Your shoulders all the way down to your toes.
And your body and your awareness add your neck,
Your throat,
Your head and your face so that you have a global view of your entire body.
Feeling all body parts simultaneously.
Your whole body.
Your whole body awareness.
As you maintain this whole body awareness,
Notice that there is a part of you that is witnessing this,
That is perceiving this experience.
This part of you that is perceiving this experience could be called a witness.
There is a part of you that is watching,
Witnessing the experience.
Feel that part of yourself become independent of your body and really small.
You might see a miniature version of yourself or some type of symbol that represents you as the witness of your experience now living inside of your body.
The smaller you are able to feel yourself in this way,
The more you are able to go into your body and explore.
As you feel yourself becoming smaller inside this vast vessel you call your body,
Begin to notice how much space there is inside your body and go explore the space.
Go anywhere you want.
Begin to notice that the more aware you are of this space that makes you up,
That the boundary of the physical you and the energetics of you begins to dissolve.
And now that part of you that is witnessing begins to grow in size.
And now it's almost as though your body shrinks and you become aware of how huge and vast you as the witness really is.
And there is a part of you that radiates far beyond the borders of your skin.
How far and how big can you grow that part of you?
How huge is your awareness of your energetic field?
What does that feel like?
We'll move now from the physical and the energetic body into a more subtle layer,
The mental,
Emotional,
Intellectual body.
Here we'll explore pairs of opposites.
First begin to feel what it feels like to be completely separated from another.
The kind of separation that evokes judgment.
I am not that,
I am this.
I am not that.
A separation.
There is a separation very much separate.
What does it feel like?
What emotional undertones or thought forms conjure forward at the idea or experience of complete separation from everything around you?
Let that dissolve and now feel where there are no boundaries.
A complete merger of you and another.
Not understanding where you begin and they end.
Or where you end and they begin.
Merging.
Fully merged.
As one.
Now let that go and go to the place in the middle.
Where you know it's yours and you know it's theirs and you can meet them.
You're sovereign.
Not separated but not merged.
You're present and open.
What does it feel like to meet someone and be met by them?
You're respectful of their boundaries and they're respectful of your boundaries and it's easy.
A coexistence.
Now go to your third eye.
The root of the third eye.
The space between your ears.
This is the home of the chedekash,
The everything and the nothing.
Now conjure forth and recall a time when you have reacted without thinking first.
A knee jerking reaction.
What does that feel like?
What does it bring up to react like this?
Any sensations?
Where does it live in your body,
This reaction?
Where does it spring forth from?
Breathe some space around that and expand all the way out into no action.
Then conjure forth and recall a time when you know you've chosen your response.
A wise response,
Expressing from your highest and best where there's space between the experience and how you respond to the experience.
Where does this live in your body?
Where does a response spring forth from?
And what does that feel like?
Return to your third eye.
Now recall a time when you have been overly distracted,
Scattered.
Feel what it feels like when you distract easily.
Where is the calling for distraction coming from in your body?
What part of your body pulls you into distraction?
And what does it feel like when you are then focused?
What part of your body holds focused attention?
Does any symbology come up with focused attention?
Go back to your third eye.
What does it feel like to operate as a lone wolf versus operating with a collective effort?
Lone wolf?
Collective effort?
Lone wolf?
Collective?
Return to your third eye.
We'll move now into the intuitive,
Creative,
Wise,
And psychic body through the practice of visualization.
You'll find yourself in a room with multiple doors.
They're all closed doors.
There is a path illuminated to one of the doors.
And it is clear that you're being invited to explore.
And as you stand at this door,
You can feel that a truth is going to be revealed to you.
And because of this,
It takes an enormous amount of courage to open the door.
But you do.
And when you open the door and you look into the room,
You are met by someone who is very dear to you,
Someone you trust,
Someone that you love and you know that they love you too.
And when you look into the eyes of this person,
They begin speaking to you.
They begin to remind you of all of the things that you have forgotten about yourself that make you beautiful,
Inspiring,
And brilliant.
What do they tell you?
When they are complete,
They take you by the hand and walk you over to someone who is challenging you deeply right now.
What is the first thing you do when you see this person that is challenging you?
And as you look into the eyes of this person that has challenged you,
You choose to welcome them into your experience.
You have a willingness to accept them exactly as they are.
And while eye gazing with them,
You receive a non-verbal transmission of what is going on behind their scenes that causes them to behave the way that they do.
As you receive this transmission to understand their suffering,
You forgive them,
You thank them,
And you offer them love.
Upon completion,
Magically you find yourself back out in the room of doors.
The pathway to the second door is illuminated.
Courageously you walk up and you open this door.
You find that you have,
In a blink,
Traveled one year into the future,
And you are laying on your bed reading a journal.
You realize that this is your journal that you are reading,
And you are reading the lessons that you wrote down,
That you learned over the last year since coming to a place of compassion with the one that has challenged you.
And by opening to compassion and forgiveness,
You have opened to compassion and forgiveness toward yourself too.
Many wounds have been healed in this year.
What did you learn about yourself through this challenge?
How have you grown?
How has compassion opened up in other areas of your life?
Again you find yourself back out in the room of doors.
The path is illuminated to the third door.
With now what has become an enormous amount of curiosity,
You walk through this third door,
And it instantly catapults you five years into your future.
How old are you five years from now?
How old are your family members?
What do you look like?
You look at your life,
And you begin to recognize that so much of this present five year future is born out of the incredible challenge that you faced five years ago.
How have you become empowered through this experience?
What was born out of that challenge?
You look back over these five years and begin radiating gratitude for all the hardship and challenges because you are now far stronger and more resilient than you have ever been in your entire life.
You found your voice and your passion and you've channeled your energy into contributing to the greater good.
You've served a cause and are proud of the work you have done in your community.
What have you been contributing to?
Where have you served?
You look over to your right and you see your steady companion over the last five years.
You look at each other and smile.
They say to you,
When you were in the thick of it,
Did you ever think it would work out this great?
What do you wish you would have known then that would have made it easier for you to go through?
And your future self smiles and speaks the wisdom you long to hear.
What do you hear?
And then your friend asks you,
What do you wish you remembered about yourself earlier?
And you hear yourself say,
Your sankalpa.
And upon hearing your sankalpa,
It delivers you back into the room of doors,
This time laying down.
You continue to repeat your sankalpa and it becomes more and more real in the present moment.
The room that you're in begins to dissolve as you land back into your current reality.
You repeat your sankalpa again three more times and you recognize it has already embodied truth.
And you feel your body,
Your mind,
Your spirit,
All healing.
You welcome the healing that you're receiving right now and it softens you.
You're able to listen.
You're able to listen to your heart and your intuition.
You're able to listen to what lives beyond your thoughts.
Your attention and your presence begins to expand back into your physical body.
So much so that you feel your fingers and your toes.
And eventually you begin to wake your body up by deepening your breath.
This re-entry into your body concludes the practice of yoga nidra.
Slowly begin to welcome movement into body parts.
Perhaps initiating that movement into different body parts than you normally do.
Eventually you find yourself in a giant stretch and you roll over to your right hand side.
When you get there,
You turn your heart toward the earth and you hug your knees up into your chest and you pause.
And you feel.
And when you're ready,
You come to sit up and not a moment sooner.
And as you sit,
You notice the quality of your heart and the quality of your mind and the quality of your nervous system.
And you're able to listen.
You're able to truly listen.
Bring your palms up in front of your heart and begin to rub them together to create some heat.
And as you rub your palms together,
You set your intention for the rest of this week.
And once you know your intention,
You bring your palms to stillness,
Meeting each other in front of your heart and you press them into each other gently.
Allow for a full breath in through your nose.
Release it through your mouth.
Thank you so much for your practice,
Your presence,
Your breath and your peace of mind.
Hari Om Tat Sat.
Namaste.
