And as we settle into our Shavasana,
Allow your exhales to draw in through the nose,
Or sorry,
Your inhales to draw in through the nose,
And the exhales will fall out the lips.
And with those exhales,
We're beginning to settle in,
We're proverbially emptying the cup.
We are releasing surface tension,
Whether that be physical,
Mental,
Emotional,
Or anything in between.
Those exhales could be seen as exhales giving yourself permission to be here for this hour.
Releasing this practice to yourself.
Beginning to move into a state of being rather than doing.
And as I mentioned,
We're not waiting for anything to happen throughout this practice.
There's no wrong or right.
Whatever you experience is perfect.
There's no thinking or analyzing required.
Just beginning now to soften into relaxed awareness.
Allow your breath to settle into its natural pace flowing in and out of the nose.
And as you continue to breathe in this natural manner,
I'd like you to add a little bit of a hum to your exhales.
This doesn't have to be very loud at all.
It's just enough of a hum to feel the vibration and hear the resonance of the sound.
And what you may notice as you do this is that you feel the resonance of this hum in different sections of the body.
And even though it's a very small buzz,
You may even feel the resonance reach down to your feet or your legs.
To the hands,
Maybe the arms.
You can even imagine that the body is a trillion different cells and they're all vibrating with the sound of this hum.
Allow this resonance to help you release into this moment.
Into this Shavasana position.
Now,
Over your next five breaths,
Allow this hum to begin to fade into silence.
And as you do this,
Allow the awareness to begin to settle into the entire body as it rests on the earth and the props below.
Become aware of the back of the skull on the support.
Shoulder blades in the top of the shoulders.
Witness any sensations in the arms,
The upper back,
The middle back,
The sacrum,
The buttocks.
Notice the back of the legs,
The knees and the heels.
Feel the entire back body as it rests here on the earth and on the props below.
Gravity hugs you in as the support below floats you up.
And these two forces are perfectly balanced,
Bringing buoyancy to the physical body.
From this place,
Become aware of all the sensation in your entire right arm.
Your entire left arm.
Now notice both arms at the same time.
Your right leg.
And your left leg.
Again,
Become aware of both legs now at the same time.
Become aware of the entire right side of your body.
And the left side of your body.
This moves to the front side of the body and the back side of the body.
Now feel into the whole body.
This sits in the whole body.
The whole body.
Now becoming aware of the subtle inner body.
Feel the cyclic drumming of the heartbeat.
Notice the pulsation of life force and flow moving through the inner body.
Notice this as unblocked,
Free-flowing prana energy throughout the inner body.
You might also notice the breath waving through the inside of the body,
Expanding and releasing.
Feeling calm,
Grounded,
Relaxed and at ease.
Not judging,
But just noticing everything that is within your awareness.
Begin now to identify as awareness itself.
As the watcher.
Rather than the participant in what is being experienced.
I'll ask you now to arise in your mind's eye.
A place you're familiar with where you feel safe.
A place where you feel calm and grounded.
A place which you might affiliate with feeling at ease.
You can use your senses to arise this place.
What does it look like?
What are the colors that are there?
Are there any sounds?
Is anyone or anything there with you?
Are there any smells?
As you arise this safe place within your mind's eye,
Notice sensation in the body.
Where is it that you feel this safety?
This groundedness?
This sense of ease in the body?
Know that throughout this practice or at any point in your day to day life,
You can revisit this place.
You can revisit this sensation.
We'll begin now to rotate our consciousness through the body.
As we rotate awareness through the body,
Place your awareness on all the parts of the body that I mentioned.
And if you notice any tension living at any one spot,
Look to release any blocking tension which you might find at any one point.
Let's begin by placing the awareness directly between the eyebrows,
The third eye.
Down to the tip of the chin.
Point directly between your collarbones at the bottom of the throat.
Your right shoulder.
Your right elbow.
Wrist.
Every center of the right hand palm.
All five fingers of the right hand,
Starting with the thumb.
First finger.
Second finger.
Third finger of the right hand.
The pinky finger of the right hand.
Awareness moves back to the palm of the right hand.
Your right wrist.
Elbow.
Shoulder.
And the point directly between your collarbones at the bottom of the throat.
Awareness moves over to the left shoulder.
Your left elbow.
Your right elbow.
Wrist.
The very center of the left hand palm.
And all five fingers of the left hand,
Starting with the thumb.
The first finger.
Second finger.
The third finger.
And the pinky finger of the left hand.
Awareness moves back into the palm of the left hand.
Your left wrist.
Elbow.
Your left shoulder.
And the point directly between your collarbones at the bottom of the throat.
Awareness moves into the point in the very center of the chest.
The center of the left breast bone.
Back to the center of the chest.
The center of the right breast bone.
And the center of the chest.
Awareness moves down to the point directly behind the navel.
And the very center of the pelvis.
Over to the right hip.
Right knee.
Ankle.
The center of the sole of the right foot.
Then all five toes of the right foot,
Starting with the big toe.
The second toe.
The third toe.
The fourth toe.
And the pinky toe of the right foot.
Awareness moves back into the center of the sole of the right foot.
Your right ankle.
Knee.
Right hip.
And the very center of the pelvis.
Awareness moves into the left hip.
The left knee.
The left ankle.
The very center of the sole of the left foot.
And all five toes of the left foot,
Starting with the big toe.
The second toe.
The third toe.
Fourth toe.
And the pinky toe of the left foot.
Center of the sole of the left foot.
Your left ankle.
Knee.
Your left hip.
The very center of the pelvis.
Awareness moves back to the point directly behind the navel.
The very center of your chest.
The point directly between the collarbones at the bottom of the throat.
The tip of the chin.
And the point between the eyebrows,
The third eye.
Becoming aware now of your entire right arm.
Your entire left arm.
Now both arms at the same time.
Your entire right leg.
Your entire left leg.
Both legs at the same time.
Become aware of the entire internal space of the body.
Become aware now of the space directly outside of the body.
Become aware of the whole body.
The whole body.
The whole body.
Time to settle your awareness on your breath.
Sense the body breathing itself.
Your natural breath.
Inhale and exhale.
As you inhale you may sense that all the points of the body expand.
And as you exhale they release back inward.
Extending and releasing with breath.
Begin to envision yourself laying on a beach.
On your back with the top of your head facing towards the ocean.
As you look up you see clouds passing through a clear blue sky.
Enlivened by the light of the sun.
Your body feels warm and safe.
Begin to effortlessly breathe out the crown of your head.
As you inhale the wake and wave of the calm ocean flow draws up the beach towards you.
And as you exhale the water recedes and unites back into the greater ocean.
Exhaling the water pulls up the beach towards you.
And exhaling it moves away.
Your breath and the movement of the ocean come into harmony.
Come into synchronicity and rhythm.
This interrelationship is effortless and tensionless.
There's nothing hindering this flowing interrelationship of ocean and breath.
This interrelationship is effortless and tensionless.
There's nothing hindering this flowing interrelationship of ocean and breath.
There's nothing hindering this flowing interrelationship of ocean and breath.
There's nothing hindering this flowing interrelationship of ocean and breath.
There's nothing hindering this flowing interrelationship of ocean and breath.
There's nothing hindering this flowing interrelationship of ocean and breath.
There's nothing hindering this flowing interrelationship of ocean and breath.
There's nothing hindering this flowing interrelationship of ocean and breath.
There's nothing hindering this flowing interrelationship of ocean and breath.
There's nothing hindering this flowing interrelationship of ocean and breath.
There's nothing hindering this flowing interrelationship of ocean and breath.
There's nothing hindering this flowing interrelationship of ocean and breath.
There's nothing hindering this flowing interrelationship of ocean and breath.
There's nothing hindering this flowing interrelationship of ocean and breath.
There's nothing hindering this flowing interrelationship of ocean and breath.
There's nothing hindering this flowing interrelationship of ocean and breath.
Beginning now to move into a practice of opposites.
Begin to feel as if the body was becoming quite cold.
As if you were outside on a cold winter day and you had forgotten your coat.
Feel as the body gets quite cold.
Feel as the body gets quite cold.
Now moving towards the opposite.
Begin to experience the body as if it was becoming quite warm.
As if you were outside on a very hot day and you were directly in the sun.
As the body is becoming quite warm.
Begin now to sense your internal body.
If we were to say that the body is a temple,
Place your awareness within that temple.
Feel as if the body is becoming quite warm.
Begin now to experience the space directly outside of your body.
The space just outside of that temple.
Above below.
Off to each side.
Off in front of you and behind you.
Now.
Now begin to sense that the space within the temple and the space outside of the temple is one continuous space.
As if the body is permeable.
Between the space inside the body and the space outside of the body.
This may come with a sense of openness or expansion.
Of boundlessness.
Maybe even a sense of wide open compassion.
Perhaps a sense of closed consciousness.
Experience the body now as being absolutely weightless.
Feel as if you were floating in the middle of the ocean that you were breathing with earlier.
You dance with the ripple of the waves and the current.
The separation between the physical body and the ocean has faded away.
You are part of the ocean,
Part of the whole.
There is no tension,
Only fluidity and flow.
No attachments,
No stuck stillness,
No holding or clinging.
Only the ever changing waves of energy and life force interacting and dancing effortlessly with itself.
Witness whatever arises in this place of complete unity,
Flow and wholeness.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
The ocean is the source of energy.
Feel into the belly,
Front ribs and your chest.
Front of the shoulders and the front of the arms.
Front of the throat and the faceplate.
Feel the air on the skin.
The contact between the skin and any props or clothing.
Notice if there are any smells that you are currently aware of.
Notice any sounds within the space that you are in or outside of that space.
And he tastes in the mouth.
And even with eyes closed,
Maybe an eye pillow on,
Notice the quality of light.
Begin to visualize the space that you are within right now.
What is within that space and your position within that space.
And then when you are ready,
Slowly begin to increase your breathing.
And exhales again may begin to tumble up the lips.
As you do this,
Compassionately awaken some movement into the tips of the fingers and the tips of the toes.
Very slow,
Soft nods of the head left and right.
Now some movement to come into the ankles and the wrists,
The knees and the elbows.
Increasing movement as you like,
Maybe eventually reaching up overhead for a full body stretch.
And without disturbing yourself,
Slowly roll over to your right side body.
And take a moment here.
As you begin to rise up to a seated position,
Come up just as you are.
The eyes could even remain closed.
And will raise up very,
Very softly as to not disturb the body,
The nervous system,
Or the mind.
Drawing the hands to heart center or placing them wherever is comfortable and meaningful for yourself.
Shanti Shanti Shantihi.
Peace,
Peace,
Peace.
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