Welcome to Yoga Nidra.
Prepare to settle into deep relaxation.
One option would be to set up for restorative yoga shape called instant Maui.
All you need is a chair,
The seat of your couch or coffee table,
Perhaps a yoga mat and a few blankets.
Set up your mat so that it is coming out perpendicular from your chair or the seat of the couch or the coffee table.
You could even fly a blanket over top of your yoga mat for extra cushioning and warmth.
Go ahead and sit down onto your yoga mat and then lean back into the forearms.
And as you slowly lower down onto your back body,
You're going to bring the shins and feet up onto the chair.
Position yourself so that there's a slight angle between your knees and your hips so your sit bones aren't right up against the chair but rather you shimmy a little bit away.
Let your legs relax.
And now support your head and neck.
So place a folded blanket or a pillow underneath your head and your neck.
And even go ahead and squish the sides of your blanket into the neck and the sides of the head.
The theme for today's class is harmony.
Next I will guide you through a scan of your body that will support you as you align with the light of your being.
As you tap into more subtle aspects of yourself,
You may not hear everything I say.
This is completely fine.
If your body drifts into sleep,
This is also fine.
Whatever happens is right for you right now.
Notice your breath.
Your awareness receives your breath exactly as it is.
Know that your breath may become subtle or faint or your breathing may become long and deep.
Whatever happens with your breathing is fine and just right for you right now.
Our contemplation.
The more in harmony you are with the flow of your own existence,
The more magical life becomes.
The more in harmony you are with the flow of your own existence,
The more magical life becomes.
The more in harmony you are with the flow of your own existence,
The more magical life becomes.
Adyashanti.
You can allow your mind to be at ease.
You are in a safe,
Protected environment.
Notice the space around you.
Notice your entire body and allow your body to take up a little bit more space embraced by the support beneath your body.
Notice your head.
Notice your face.
Let your head and let your face be filled with awareness.
Notice your neck.
Let your neck be filled with awareness.
Notice your right shoulder.
Let your shoulder be filled with awareness.
Notice the length of your right arm.
Let your right arm be filled with awareness.
Notice your right hand.
Let your right hand be filled with awareness.
Notice the right side of your torso.
Let the right side of your torso be filled with awareness.
Notice the right side of your pelvis.
Let the right side of your pelvis be filled with awareness.
Notice the length of your right leg.
Let your right leg be filled with awareness.
Notice your right foot.
Let your right foot be filled with awareness.
Notice your left foot.
Let your left foot be filled with awareness.
Notice the length of your left leg.
Let your left leg be filled with awareness.
Notice the left side of your pelvis.
Let the left side of your pelvis be filled with awareness.
Notice the left side of your torso.
Let the left side of your torso be filled with awareness.
Notice your left hand.
Let your left hand be filled with awareness.
Notice the length of your left arm.
Let your left arm be filled with awareness.
Notice your shoulder.
Let your left shoulder be filled with awareness.
Notice your neck.
Let your neck be filled with awareness.
Notice your face.
Notice your head.
Let your face and head be filled with awareness.
Head.
Face.
Neck.
Right shoulder.
Right arm.
Right hand.
Right side of torso.
Right side of pelvis.
Right leg.
Right foot.
Left foot.
Left leg.
Left side of pelvis.
Left side of torso.
Left hand.
Left arm.
Left shoulder.
Neck.
Face.
Head.
Notice your whole body filled with awareness.
Your entire being absorbing the expansive light of awareness.
The more in harmony you are with the flow of your own existence,
The more magical life becomes.
Right.
Right.
Right.
Right.
Right.
Be aware of your breathing as it is.
Now draw a deeper breath.
Be aware of the release of an easeful exhale.
Now sense your natural breath once more.
You can wiggle your fingers and hands,
Your toes and feet.
You can move in any easeful way,
Lingering as long as you need.
The more in harmony you are with the flow of your own existence,
The more magical life becomes.
The more in harmony you are with the flow of your own existence,
The more magical life becomes.
The more in harmony you are with the flow of your own existence,
The more magical life becomes.
